I hope you and your loved ones are enjoying the holidays! The holidays and the New Year are a time of celebrations but they also lead us to excess, usually with increased consumption of sugar, processed foods, and alcohol. It is important to add more healthful foods, especially those that contain flavonoids, to counteract the harmful effects of your seasonal diet!
Flavonoids are a part of “Nature’s Pharmacy” and are compounds found mostly in plants such as tomatoes, lettuce, onions, peas, apples, broccoli, red grapes, watercress, kale, spinach, parsley, citrus fruits, and tea. (2)
They are “bioactive” which means that they have positive effects on our minds and bodies.1 They nourish and support our health through their anti-oxidant, anti-cancer, anti-inflammatory, anti-viral, cardio-protective, and anti-diabetic actions. (2,3,4,5)
Two flavonoids, quercetin and kaempferol, have been found to slow cognitive decline. A study in the journal Neurology indicated that older people who ate the equivalent of one cup of dark, leafy greens had the lowest decrease in their rate of cognitive decline. (6)
So my advice to you: Eat your flavonoids!!!
You don’t like veggies? Quercetin is available as a dietary supplement, but high doses may damage the kidneys, and women who are pregnant, breastfeeding, and people with kidney diseases should not take quercetin. Quercetin may also interfere with certain drugs, so it is important to discuss supplementing with your physician. And it is unclear if Quercetin should be taken for long periods of time without breaks. (7)
During this time of year, which can also be a time of stress for many, it is good to shore up other healthy habits as outlined in my book, “Don’t Mess with Stress™– which recommends the “DMWS” protocol—healthy Diet, Meditation, Walking and physical activity, and adequate Sleep.
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Exciting News!
An article by me, Dr. Jill, entitled, “The Relationship between Menopause and Stress” was published by Katie Couric Media in her daily Newsletter on December 1 and on her website, November 29th. Here is a link to the article:
https://katiecouric.com/health/wellness/the-relationship-between-menopause-and-stress/
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Past Newsletters:
Please feel free to read my past Newsletters on my blog Dr. Jill Baron Newsletters and Blog which has helpful tips for you to feel good and optimize your health.
If a friend has forwarded you this email, I invite you to receive my Newsletter by clicking on the link Dr. Jill Newsletter Sign Up. After filling out the form, you will receive a Stress Management Guide gift in your inbox!
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A Great Holiday Gift!
I wish you and yours a beautiful, healthful, and joyous holiday!
With warmest regards,
Dr. Jill
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References:
1. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/bioactive-compound
2. Chagas MDSS, Behrens MD, Moragas-Tellis CJ, Penedo GXM, Silva AR, Gonçalves-de-Albuquerque CF. Flavonols and Flavones as Potential anti-Inflammatory, Antioxidant, and Antibacterial Compounds. Oxid Med Cell Longev. 2022 Sep 6.
3. Badshah SL, Faisal S, Muhammad A, Poulson BG, Emwas AH, Jaremko M. Antiviral activities of flavonoids. Biomed Pharmacother. 2021 Aug;140:111596.
4. Khan J, Deb PK, Priya S, Medina KD, Devi R, Walode SG, Rudrapal M. Dietary Flavonoids: Cardioprotective Potential with Antioxidant Effects and Their Pharmacokinetic, Toxicological and Therapeutic Concerns. Molecules. 2021 Jun 30;26(13):4021.
5. Al-Ishaq RK, Abotaleb M, Kubatka P, Kajo K, Büsselberg D. Flavonoids and Their Anti-Diabetic Effects: Cellular Mechanisms and Effects to Improve Blood Sugar Levels. Biomolecules. 2019 Sep 1;9(9):430.
6. Association of Dietary Intake of Flavonols With Changes in Global Cognition and Several Cognitive Abilities. Thomas Monroe Holland, Puja Agarwal, Yamin Wang, Klodian Dhana, Sue E. Leurgans, Kyla Shea, Sarah L Booth, Kumar Rajan, Julie A. Schneider, Lisa L. Barnes. Neurology Nov 2022, 10.1212
7. https://www.mountsinai.org/health-library/supplement/quercetin