6 Health Secrets From Around the Globe

8/6/2019 6 Health Secrets From Around the Globe

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6 Health Secrets from Around the Globe

From the Japanese to the Russians, the Greeks to the Kuna Indians of Panama, every culture has itsown secrets to better health and longer life. These traditional remedies and practiceslike drinking acalming herbal tea or cooking with a particular spicemight seem inconsequential, but researchersare discovering that these little things can make a world of difference. Try importing these six habits,

all worth bringing home

Panama

The SecretHarvard professor Norman Hollenberg, MD, PhD, has spent years studying the Kuna, an indigenoustribe on the San Blas Islands who drink five cups or more of unprocessed cocoa a day. He discoveredthat compared with residents of mainland Panama, who generally drink nutrient-poor grocery storecocoa, the islanders' risk of cancer, diabetes, stroke, and heart disease is reduced to less than 10percent. They can likely thank cocoa's flavonoids, powerful antioxidants with a host of cardiovascular benefits.

The PrescriptionFor a heart-healthy beverage, stir a touch of honey and a tablespoon of pure cocoa powder (flavonoids are often removed from processed powders) into a cup of warm milk.

RELATED: Chocoholics Rejoice! More Reasons to Eat the Sweet

Chocoholics Rejoice! More Reasons to Eat the Sweet Stuff

Read more: http://www.oprah.com/health/Antioxidants-in-Chocolate-Increase-Skins-UV-Protection?

SiteID=ys_20110721_chocoholics_rejoice_more_reasons_to_eat_the_sweet_stuff#ixzz1T8

HKCfGMChocoholics rejoiced a few years ago when evidence emerged indicating that the creamyindulgence confers health benefits , including possible protection against cancer and heart

disease. But now there's a new reason to celebrate: It turns out that chocolate can alsoreduce skin damage from sun exposure. A new study in the Journal of Cosmetic

Dermatology finds that eating antioxidant-rich dark chocolate can increase your skin'snatural UV protection. "The higher the percentage of cacao, the more antioxidants you're

getting," says Joe Vinson, PhD, a chemistry professor at the University of Scranton who hasled previous chocolate studies. "It also helps to eat little bits over the course of a day toextend its benefits." It's as if the premium chocolatiers have a dosing schedule in mind:

Dagoba, Scharffen Berger, and others have recently introduced lines of "tasting squares"(five or ten grams each) with at least 70 percent cacao.

Japan

The SecretThe Japanese live longer than almost anyone else on the planetand this may be largely becausetheir country has one of the lowest obesity rates in the world. One of their tricks for calorie control is acultural practice known as hara hachi bu, which means eating until you feel about 80 percent full. Atthat point, your stomach is likely 100 percent full; your brain just doesn't know it yet.

The Prescription

Try to chew your food 20 times before you swallow. Slowing the pace of your eating makes it easier torecognize that 80 percent full feeling.
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RELATED: The "Wait" Loss Program: Why Eating Slowly Will Help You Lose Weight

The Wait Loss ProgramBy Lauren DzubowO, The Oprah Magazine | From the May 2007 issue of O, The Oprah Magazine

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Photo: Marko Metzinger (Studio D)

In Europe, meals can last for hours. And Europeans are on average much trimmer thanAmericans. New research suggests the two may be linked: Scientists finally have proof thateating slowly means eating less.

University of Rhode Island researchers asked 30 women on two different occasions to eat pastaflavored with celery, tomatoes, and cheeseuntil they felt comfortably full. For one meal, thewomen bolted down their food, taking less than ten minutes to finish.

On the second occasion, they stretched out dinner to nearly 30 minutes by chewing small bites

15 to 20 times each and putting down their silverware between each mouthful. The researchersfound that when the women slowed down, they ate about 10 percent less566 calories versus631 when they scarfed.

And when the women ate slowly, they were more likely to report enjoying their meal and feelingfull for up to an hour afterward. The poky approach could save 150 to 200 calories a day, and asmuch as 1,400 a week.

It's possible that slowing down simply gives your body time to register fullness, say experts.There may be other factors, says Kathleen Melanson, PhD, assistant professor of nutritionscience at the University of Rhode Island. The process of chewing may release chemicals in the

brain that trigger satiety, she says. Also, because they had more time to savor the food, theymay have been more satisfied.
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So take your time, chew slowly and thoroughly, and put down your fork between bites. Like thoseannoyingly slim European women, you may be able to enjoy haute cuisine minus the unsavoryweight gain.

Find out how to break bad food habits

Read more: http://www.oprah.com/health/Why-Eating-Slowly-Will-Help-You-Lose-Weight?SiteID=ys_2011_0721_the_wait_loss_program#ixzz1T8IHBiyv

Russia

The SecretGolden root, or Arctic root (a.k.a. Rhodiola rosea )an herb that grows at high elevations in the harshenvirons of the Arctic regionis a traditional Russian remedy used to treat ailments ranging frominfections and altitude sickness to depression and nervous system disorders. The extremely resilientplant is known to be an adaptogen, meaning it helps the body adapt to stressors; scientific studiesindicate that it can indeed boost endurance and mood while lessening stress and fatigue.

The Prescription:Pick up the root at a natural foods store and use it to brew a cup of tea whenever you need to de-stress.

RELATED: How to Grow Your Own Herbs

How to Grow Your Own HerbsO, The Oprah Magazine | From the March 2010 issue of O, The Oprah Magazine

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Photo: Thinkstock

As a child, Gayla Trail got her first taste of gardening on the balcony of an apartment building inOntario, where her West Indian grandmother grew potatoes in a bucket. It wasn't until collegethat Trail would have a garden of her own, but she quickly made up for lost time. Her modestfive-by-eight-foot plot of soil produced more beans, tomatoes, lettuce, onions, and carrots thanshe could possibly eatnot bad for a girl on a student budget. The success of this little scrap of land turned Trail into what can only be described as an activist gardener. In 2000 she launchedthe website YouGrowGirl.com years before the term locavore was embraced by the masses. In
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2005 Trail published You Grow Girl, which she follows up this month withGrow Great Grub, a primer on turning windowsills, rooftops, andbackyards into bountiful sources of fresh food. Here, Trail lays out a planfor planting herbswhich she says offer the biggest rewards in theshortest amount of time.

Thyme

"This easygoing herb can be crammed into tiny spaces and subjected to all manner of neglect,but it'll keep coming back, and it's available in many varieties, so it never gets dull. My currentfavorite is lemon thyme, which pairs well with fish or can be added to applesauce along with asqueeze of lemon juice and a dash of lemon zest."

Marjoram

"I prefer marjoram over its cousin oregano because it has a slightly sweeter, more aromaticflavor. It's also drought tolerant and grows easily in containers of all sizes. If it starts to looklanky, as with many herbs, prune the leaves to encourage bushy growth. Tastes great in stocks,soups, and sauces."

Rosemary

"This hardy plant loves the sun. It's slow growing, adapts to pots of all sizes, and can grow as bigas a large shrub. It's classic in roasted potatoes, and can also relieve a headache if steeped inhot water to make an herbal tea."

Sage

"Don't keep this herb in a damp environment or it will mildew. Sage wants a sunny spot with lotsof good drainage and airflow. Its potent leaves are best in dishes that it won't overpower, likeroasted chicken. I also use it to make savory muffins."

3 ways to make your fresh herbs last longer

Read more: http://www.oprah.com/health/Urban-Farmer-Gayla-Trail-Explains-How-to-Grow-Your-Own-Food?SiteID=ys_20110721_how_to_grow_your_own_herbs#ixzz1T8If0P6P

How to grow your own herbs

http://www.oprah.com/health/Urban-Farmer-Gayla-Trail-Explains-How-to-Grow- Your-Own-Food?SiteID=ys_20110721_how_to_grow_your_own_herbs

Netherlands
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The SecretThe Dutch ride bicycles as a form of everyday transportation. Almost one-third of all trips are made ontwo wheels, and each citizen pedals an average of 1.5 miles per day. A 2010 statistical review of Dutch drivers found that they'd live up to 14 months longer by switching to cycling for short trips on adaily basis, thanks to the extra exercise.

The PrescriptionCycle to work a few times a week, run errands on your bike, or just go for a joy ride. We know that 30minutes of this kind of moderate physical activity at least three times a week can slash your risk of heart disease, diabetes, and some cancers.

RELATED: Dr. Oz's Guide to Staying on Your Feet

Dr. Oz's Guide to Staying on Your FeetThe Consequences of America's "Sitting Epidemic"By Dr. Mehmet OzO, The Oprah Magazine | From the August 2010 issue of O, The Oprah Magazine

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Photo: Ben Goldstein/Studio D

Here's a health tip that sounds too easy to be true: Stand up. If you're like the average American,you spend nearly eight hours a daymore than 50 hours per weekplanted on your behind,according to Vanderbilt University researchers. There's a cost to all that downtime (and it's not

just a spreading lower half).

When you're sitting, your body undergoes a metabolic slowdown. You use less blood sugar for energy, and you burn fewer calories. Sitting also decreases the activity of an enzyme calledlipoprotein lipase, which works to eliminate fats in the blood. The worst part: Even regular exercise won't protect you. Research has shown that if you spend long periods sitting, you'll havea larger waist, greater body mass index, and higher levels of blood sugar and blood fats thansomeone who takes frequent breaks to stand or stretchregardless of how often you lace upyour running shoes.

Ultimately, spending more time on your feet means a longer life. However, even desk-boundworkers aren't doomed. These simple changes can create a more active routine.

Try TV Training

For every hour you add to your average daily tube time, you increase your risk of metabolic
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syndrome (a group of conditions that can predispose you to heart disease, stroke, and diabetes)by more than 25 percent. I've made the area around my television a workout space . Try walkingon the treadmill while you watch your favorite programs, or swapping your La-Z-Boy for anenergy ball, which forces you to engage your muscles while you sit.

Use Technology to Your Advantage

Thanks to instant messaging, cell phones, and wireless Internet access, we can shop, catch upwith friends, and chat with colleaguesall without taking a single step. However, technology alsoallows us to communicate and get work done while simultaneously staying active. Why not takeyour next conference call while strolling through the park? You'll stay fit and maintainproductivity.

Think NEAT

Nonexercise activity thermogenesis (NEAT) is the energy you expend for activities other than

direct exercise, and it can have an even greater impact on your health than the amount of timeyou spend on the treadmill. There are countless simple ways to increase your NEAT. Wash thedishes instead of using the dishwasher, walk to a neighbor's house instead of driving, cookdinner instead of ordering in, or take the stairs instead of the elevator at work.

Workout Makeover

4 easy exercises

Bob Greene

10 health mistakes

No Gym Required

10 invisible fitness moves

Dr. Oz's Best Advice
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10 things he knows for sure

Keep Reading

What's in Dr. Oz's Medicine Cabinet?

Mehmet Oz, MD, host of The Dr. Oz Show, lists all of his medicine cabinet must-haves.

Dr. Oz's Keys to a Healthy HeartDo you know how to spot a heart attack weeks before it happens? Or what a carrot might do toprevent blood clots? Now you will, with this at-a-glance guide.

Dr. Oz's 7 Secrets to Stay Cold-Free All Winter LongMehmet Oz, MD, host of The Dr. Oz Show, shares his secrets for beating winter bugs.

Dr Oz: 5 Warning Signs You Should Never IgnoreEveryday aches are a part of life. But before you brush off your symptoms, explains Dr. Oz, takenote of the five warning signs you should never ignore.

As a reminder, always consult your doctor for medical advice and treatment before starting any program.

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India
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The SecretA large percentage of Indian meals contain curry powder, and curry contains turmerica spice thathas been used in Ayurvedic medicine for thousands of years. Now research shows that turmeric mayhelp prevent Alzheimer's disease because of its antioxidant and anti-inflammatory action andimmune-boosting propertiesall of which may help to block or remove plaque from the brain. It's notsurprising that one of the lowest rates of Alzheimer's ever reported was found in northern India.

The PrescriptionIncorporate more vegetable and chicken curry dishes into your dietat least one a week. And goheavy on the turmeric.

RELATED: 4 Exotic Grains That Can Improve Your Health

4 Exotic Grains That Can Improve Your HealthThese ancient superfoods from all corners of the world are worth rediscovering.By Leslie Goldman

O, The Oprah Magazine | January 13, 2011

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FreekehCrunchy roasted wheat kernels with a smoky flavor

Origin: Middle East

Why It's Healthy:Because the kernels are harvested while they're still young, they contain morevitamins and minerals than other grains. Freekeh also provides up to four times thefiber content of brown rice, which is good news for the waistline: A 2010 study foundthat fiber protects against weight gain. In the stomach, freekeh acts as a prebioticproviding sustenance for the good bacteria that aid in digestion.

Whip It Up:Bring 5 cups cold water and 2 cups freekeh to a boil. Reduce heat, cover, andsimmer 35 to 40 minutes. Chef Bradford Heap of Boulder's SALT recommendssprinkling the grain into soups and salads or mixing it with roasted squash, sage,extra-virgin olive oil, and champagne vinegar.

Buy it online: freekehlicious.com .

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Keep Reading

Best Salad Recipes - Green Salad RecipesTired of wilted leaves and anemic tomatoes? So are we. These greens are healthy, flavorful-andanything but bland.

Dr. Perricone's No. 5 Superfood: BuckwheatDr. Perricone explains the benefits of buckwheat, one of his 10 superfoods.

Barley Risotto with Mushrooms and Tenderloin of Beef Risotto recipe, seen in O, the Oprah Magazine in January 2003

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joshIn808Posted: Wed 3/9/2011 3:34 PM

-"GRAINS ARE GOOD!"..-JWReply to this comment

kovatsdPosted: Fri 1/28/2011 10:08 AMOshawa regime effects

Besides that removes almost any disease, this action is extremely purifying system, tracks the subtle

energy body is cleansed of impurities that hinder the movement of more subtle energy through thebody. This purification results in an immediate general clarity and a considerable clarity of mind,digestion becomes better, hormonal secretions are regulated. Eyes are bright and your skin is cleanand bright, being feels an inexplicable lust for life force and, until then its foreign.I not only used to detoxify the seeds and use them to create interesting portraits, I love the seeds.Reply to this comment

TerrinadinePosted: Wed 1/26/2011 2:07 PM

Do these grains have gluten?Reply to this comment

skishPosted: Fri 1/21/2011 2:21 AMI use my Magic Bullet to grind up raw organic pumpkin, sunflower, sesame, and chia seeds then I mixit with some organic raw almond meal and keep it in a small sealed container in the fridge. It is theneasy to mix a spoonful into a container of soy yogurt or to sprinkle on top of a salad. Yummy and goodfor you!Reply to this comment
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julieaodayPosted: Thu 1/20/2011 2:19 PMWhen we were kids, my dad used to make us buckwheat pancakes. he would fool us by calling up theback stairs as he did every morning, saying "pancakes come and get em". but then when we wouldget up and get to the kitchen, we had no choice but to eat those yucky pancakes. they were warm andwith the syrup, not so bad. i cannot imagine buying or making buckwheat pancakes today, but i doneed fiber.Reply to this comment1 Replies

Catherine60Posted: Sun 1/23/2011 7:13 PMYou will definitely like the freekeh for fiber - it's got such a great taste.

HXGPosted: Thu 1/20/2011 7:30 AMThis list of healthy grains is great! It is very important to grind the Chia seeds before use to gainmaximum benefit.Reply to this comment

CassidySPosted: Fri 1/14/2011 12:37 PMNice article... you have the photos mixed up for amaranth and farro, though.Reply to this comment1 Replies

harpoboard1Posted: Fri 1/14/2011 12:55 PMThank you for letting us know. We appreciate your comments.

HarpoBoard1, Oprah.com Community Moderator

Catherine60Posted: Thu 1/13/2011 7:41 PMBecause of the high fiber content, freekeh is excellent for IBS (Irritable Bowel Syndrome). I tried somefrom the Middle East - but it needed to be soaked and cleaned. I bought Greenwheat Freekeh inEngland and it is fantastic. I cook it and leave it in my refrigerator for the upcoming week to use with
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all my meals. This is the same freekeh available through the website listed in this article. I recommendthis grain to everyone. You will not be disappointed!Reply to this comment

elMissesPosted: Thu 1/13/2011 6:11 AMWhat a surprise to see "freekeh" as an "exotic" grain! Anyone in Tunisia who can get a hold of any(that means you have a relative who is a farmer and can get the Durham wheat green and process it)will guard it jealously and eat it every evening during the month of fasting called Ramadan in soup.Make a nice spicy rather watery tomato soup, toss in a handfull or two of grain and when it's cookedadd lots chopped flat leaf parsley. If you can't find freekeh, you can replace with cracked barley. it'sgood too.Reply to this comment

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The SecretA 2007 study of more than 23,000 Greek adults may have revealed a surprising key to their legendaryvigorthe siesta. Compared with those who power through the day, adults who nap for a minimum of 30 minutes at least three times a week have a 37 percent lower risk of dying from heart disease.

The PrescriptionIf your work schedule doesn't allow you to pencil in a snooze, nap on weekendsevery little bit helps.

RELATED: Doctors Reveal Their Secrets for Sleeping Well

Deep Sleep Now By Dr. Oz and Dr. Michael RoizenExpert Content | January 15, 2006

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Sleep seems like it should be easy and not given much thoughtchange into pj's, brush teeth,crawl into bed, shut eyes, see you in the morning. If only! Get your room ready, hit the sheetswith our better-sleep guide, and make healthy sleep your reality.

First, Make a Plan for Sleep

Decide when you want to wake up and count backward about seven hours. Now take about a 15-minute period before that to start your slowdown process . That means taking five minutes tofinish up must-do chores, followed by five minutes of hygiene stuff (flossing, washing your faceand so on) and five minutes of relaxing into your sleep state, through things like meditation andsaying "I love you" as you lie in bed.

Then, stop doing things at night that are counter-productive to actually sleeping. Instead, makeslight changes in your rituals to prepare your body for rest.

Dim your lights several hours before bed to avoid the stimulation caused by artificial lightpollutionwhich is all around us through TV, computers and indoor lightingand servesto stimulate us.

Come up with a regular, rhythmic evening ritual that allows you to embrace anxieties thatget released when you slow down. Meditation , prayer and deep breathing are all goodmethods.

Surrender to sleep. After all, you go to the movies , you shouldn't go to sleep. There is nothingyou have to do to sleepexcept let go of waking. Practice "dying" into sleeprather than forcingyourself to sleepand cultivate awareness of your personal twilight zone.

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How to Get a Good Night's SleepEight things you can do today to get eight hours of sleep tonight.

Deep Sleep Now Get your room ready and hit the sheets with our better-sleep guide.

Your Best Energy SourceSound SleepMost of us don't get enough sleep. Woodson Merrell, MD, explains how to get quality sleepquickly and easily.

Beauty Sleep in a Bottle: Does it Work?Is it possible to drink your way back to beautiful?

As a reminder, always consult your doctor for medical advice and treatment before starting any program.

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aussiekittenPosted: Tue 9/28/2010 2:59 PMFor the past 3 months I have not had a good nights sleep, which is unusual for me as I am normally agood sleeper, but lately I get up about 4 times a night and wake up in the morning feeling veryordinary. After reading this I realised that for the past 3 months I have started a new habit, turning onthe TV in the bedroom and falling to sleep with it - BAD TV....tonight, I am going to wind down withoutthe TV and have fingers crossed for a nice deep sleep...all night!Reply to this comment

fitz1951Posted: Fri 9/24/2010 11:50 PMEvery time I read about hints for insomnia it's always the same old advice. But for some people thisadvice is of no help at all. I have tried everything but still cannot sleep. Recently by accident I foundout I am salicylate sensitive. Salicylates are found in many fruits and some vegetables. I have becomechemical sensitive and salicylates are natures chemicals which protect fruit and vegetables againstpests. So to get some sleep I have to avoid these foods. There would be thousands of people like mewith this sensitivity and don't know it and are searching for answers.Reply to this comment

zestrathiPosted: Fri 9/24/2010 10:04 AMI enjoyed reading this... i don't suffer from insomnia but i don't have the tendency to sleep as soon as ihit the bed. Maybe these tips will come handy... gotta give it a try.Reply to this comment

a4831Posted: Tue 2/9/2010 12:11 PMHi Iove to sleep but at times I have a hard time sleeping. I relaise that Dr.Oz and other doctor advice

to make your sleeping environment peaceful and health Dr Oz I am in my 40s and trying my best toget pregant please advise me what to do.Reply to this comment

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