Turn over a new leaf: Leafy greens can improve your health

Ever wondered why a dish prepared with spinach is said to be "Florentine"? Well, it's because Catherine de Medici, who was...

Turn over a new leaf: Leafy greens can improve your health

Ever wondered why a dish prepared with spinach is said to be "Florentine"? Well, it's because Catherine de Medici, who was from Florence, was a super fan of this super green. She liked it so much that in 1533, after she had married Henry II and become queen of France, she decreed that every meal in the palace be served with spinach.

In the 1500s, anyone who survived childhood (around 40 percent did not) might live to be 50 or even 60. But clever Catherine lived to the age of 70 - and you can bet the spinach helped!

Recent research published in Neurology reveals that eating a serving of leafy greens a day is associated with a sharper memory and a slower rate of cognitive decline. The other benefits are equally impressive: Greens like spinach are rich in fiber, which is linked to a lower risk of coronary heart disease. They also help fight certain cancers. In a study that tested eight common vegetables for their anti-cancer properties, a nutrient found in leafy greens was the strongest when it came to inhibiting human cancer cell proliferation. A diet rich in collards, kale and other greens also is associated with a reduced risk for Type 2 diabetes. Plus, those leafy powerhouses are low-cal, but keep you feeling full.

So turn over a new leaf! Try arugula, Swiss chard or spicy mustard greens tossed into a salad, mixed into a smoothie or sauteed with garlic and lemon juice. You'll be royally rewarded with better health.

© 2018 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.

Block out light at night

Chances are you've spent more than one night tossing and turning. Up to 70 million U.S. adults have a sleep disorder. But if you're rapper Eminem and a tour means yo...

Block out light at night

Chances are you've spent more than one night tossing and turning. Up to 70 million U.S. adults have a sleep disorder. But if you're rapper Eminem and a tour means you're not in the same time zone for more than a night or two, getting a good night's sleep is an extra challenge. His solution (odd, but the right impulse) is to put tinfoil on his hotel room windows to make sure not a ray of light gets through.

Studies confirm that darkness is linked to better sleep quality, and to a happier outlook. But in the United States and Europe, 99 percent of the public can't experience a natural dark night! So, whether you have insomnia or not, you may want to adopt Eminem's strategy of light-blocking (but use something more permanent than tinfoil).

For a study published in the American Journal of Epidemiology, researchers measured the bedroom light of over 800 older Japanese people. Participants kept sleep diaries and were followed for two years. At the end of that time, people who were exposed to more than 5 lux of light (a 100-watt lightbulb gives off 60 lux) when trying to sleep at night were more likely to have symptoms of depression than those who slept in total darkness.

Why? Light at night might interfere with your body's internal clock and release of the sleep hormone melatonin, throwing off your brain chemistry.

Whether you're a homebody or a world traveler, invest in effective eyeshades and lobby your local government to adjust your town's illumination to reduce light pollution.

© 2018 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.

Improving outcomes for stroke survivors

When Tiger Woods tied for fifth place at Bay Hill last March, it showed that his two-year-long recovery from knee and back surgeries was paying off. No...

Improving outcomes for stroke survivors

When Tiger Woods tied for fifth place at Bay Hill last March, it showed that his two-year-long recovery from knee and back surgeries was paying off. Now Tiger fans expect fewer strokes every time he plays.

That same principle of stroke recovery applies to the 7 million Americans who are stroke survivors. But far too many aren't getting back in their game because they've missed essential post-stroke recovery steps.

According to the American Heart Association, fewer than 1 in 100 stroke survivors is following all the recovery guidelines. They include: not smoking, getting regular physical activity, eating a healthy diet, plus achieving normal body mass index, blood pressure, glucose levels and total cholesterol. And we'd add two more: Learning how to manage stress and getting post-stroke rehab.

Rehab - done as early as possible - boosts quality of life. It involves putting together a team of doctors, family, caregivers, physical and occupational therapists, nutritionists and others. To help figure this out, check out www.strokeassociation.org. Search for "Choosing the Right Stroke Rehab Facility."

To meet the dietary guidelines: Adopt the MIND Diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) to protect the brain. To reduce the increased post-stroke risks of elevated glucose, BP and LDL cholesterol levels and ease depression and fatigue, boost your physical activity, along with medical management, if needed.

© 2018 Michael Roizen, M.D. and Mehmet Oz, M.D.
Distributed by King Features Syndicate, Inc.