Flight Attendant Video
My name is Dr. J. L. Matthew and I'm your chief flight attendant, on behalf of the captain and the entire crew, WELCOME ABOARD, "Dr. Matthew's Health Tips" Airlines, with non-stop service to... "A Healthier Lifestyle".
This video is intended to promote health in a fun way. It is my hope that it is both entertaining and informative.
Remember, Your Health is Invaluable!
Dr. J. Lawarna Matthew
Fruits and Vegetables
Technically speaking, a Fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetable refers to the edible parts of the plant, such as roots, leaves and stems. Fruits and vegetables are an important part of a healthy diet. They are good sources of fiber and are packed with lots of vitamins, minerals and phytonutrients. Eating lots of fruits and vegetables has many benefits including maintaining a healthy weight and reducing the risk of many diseases. Adults should aim to have at least 5 portions of a variety of fruit and vegetables each day.
The World Health Organization has estimated that roughly 3.9 million deaths worldwide were attributable to inadequate fruit and vegetable consumption in 2017. Foods that contain lots of salt, sugar and fat, often taste good, are addictive, are cheap and are easily available. However, these foods are high in calories and are low in nutrients, and they often cause numerous health problems. Additionally, many persons choose not to eat as much fruits and vegetables, because some are not as tasty, some are more costly and they may be less available. Nonetheless, in order to achieve optimal health, it is critical that we strive to make healthier choices.
Fruits and vegetables contain different kinds of vitamins and minerals including:
BENEFITS OF FRUITS AND VEGETABLES
Cardiovascular Health and Diabetes
There is persuasive evidence that a diet rich in fruits and vegetables can reduce the risk of a heart attack and stroke, and can even help to lower blood pressure and blood sugar. Green leafy vegetables are likely to contribute more to this.
A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that there may be a strong link between eating fruits and vegetables and protection against cancer.
Eating lots of fruit and vegetables can help to maintain a healthy weight, because they are naturally low in calories and fat.
Gastrointestinal (Digestive) health
Fruits and vegetables contain indigestible fiber, which absorbs water and expands as they pass through the digestive system. This can activate regular bowel movements, which can relieve and/or prevent constipation.
Eating fruits and vegetables can keep your eyes healthy, and may help prevent common age-related eye diseases such as cataracts, which affects many elderly persons.
Add fruits and vegetables to your breakfast.
Add more fruits and vegetables to your lunch or dinner.
Have more fruits as snacks.
I hope these tips on Fruits and Vegetables were helpful; Remember, Your Health is Invaluable.
By Dr. J. Lawarna Matthew
American Heart Association
Harvard T. H. Chan School of Public Health
Visit the links above for more information.
The thyroid gland is a butterfly-shaped gland that is normally located in the lower front of the neck, below the Adam’s apple. Hyperthyroidism is known as overactive thyroid; it occurs when the thyroid gland makes and releases too much thyroid hormone. Thyroid hormone plays a significant role in the pace of many processes in the body; these processes are called your metabolism. Thyroid hormone helps the body use energy, stay warm and keep many organs working as they should. If left untreated, hyperthyroidism can cause serious problems with the heart, bones, muscles, menstrual cycle, and fertility.
You are more likely to develop hyperthyroidism if:
When there is too much thyroid hormone, many functions of the body tend to speed up. Some of the common symptoms of an overactive thyroid are listed below.
The most common cause of hyperthyroidism is overproduction of thyroid hormone by the entire thyroid gland, known as Graves’ disease. This is an autoimmune disorder, where the immune system attacks the thyroid and causes it to make too much thyroid hormone.
Overactive thyroid nodules
Toxic nodular or Multinodular goiter is another cause of hyperthyroidism. This is where one or more nodules or lumps in the thyroid gradually grow and increase their activity so that the total output of thyroid hormone into the blood is more than normal.
Thyroiditis is inflammation of the thyroid gland that causes extra thyroid hormone to leak into the bloodstream. It may be due to a problem with the immune system or a bacteria or viral infection. At first, the leakage increases hormone levels in the blood, leading to hyperthyroidism, which may last for up to 3 months; afterward the thyroid may become underactive (hypothyroidism).
Too much iodine
The thyroid uses iodine to make thyroid hormone. In some people, consuming large amounts of iodine may cause the thyroid to make too much thyroid hormone. Some medicines may contain a lot of iodine, such as cough syrups and amiodarone (heart medicine).
The diagnosis of hyperthyroidism is confirmed by blood tests that measure the amount of thyroid hormones in the blood. These are Thyroid Stimulating Hormone (TSH), Thyroxine (T4) and Triiodothyronine (T3).
If blood tests show that the thyroid is overactive, the levels of thyrotropin receptor antibodies (TRAbs) can be measured to determine if the cause is due to Graves disease.
Your doctor may also want to obtain a picture of your thyroid (a thyroid scan). The scan can see how much of a radioactive substance has been absorbed. The size and shape of your thyroid is also examined, and indicates if the entire thyroid gland is overactive or if there are overactive nodules.
The goal of treatment is to control the thyroid levels and make them normal, which relieves symptoms and prevents future health problems. There are several methods of treatment for hyperthyroidism. The best one depends on a person’s age, health, cause and severity of their condition.
These treat hyperthyroidism by blocking the thyroid gland’s ability to make new thyroid hormone. Some of these include Methimazole and Propylthiouracil. Symptoms begin to improve in 6 to 12 weeks as your hormone levels adjust, but treatment can last for up to a year.
Radioactive iodine is a common and effective treatment for hyperthyroidism. A pill or liquid with radioactive iodine is taken by mouth; it gets into the blood stream and is taken up by the overactive thyroid cells and destroys them. The result is that the level of thyroid hormone in the blood returns to normal. Symptoms often decrease in 3 to 6 months. The final result is permanent low thyroid activity (hypothyroidism), which is a condition treated with thyroid supplements.
Hyperthyroidism can be permanently cured by surgical removal of all or most of the thyroid gland. After surgery, persons will likely develop hypothyroidism, which can be treated by taking thyroid supplements to restore the hormone levels to normal.
Hypothyroidism, also called underactive thyroid, is when the thyroid gland does not make enough thyroid hormones to keep the body running normally. Hypothyroidism is the most common thyroid disorder; it affects women much more commonly than men. It generally run in families, and is more common among people older than age 60.
Hypothyroidism has many symptoms that can vary from person to person. Some common ones are
Iodine deficiency disorder
The thyroid gland must have iodine to make thyroid hormone. Lack of sufficient iodine in the diet can prevent the thyroid gland from making hormones. The thyroid enlarges as it attempts to produce more thyroid hormone.
Hashimoto’s Disease (also known as Hashimoto’s Thyroiditis) is the most common cause of hypothyroidism; it is an autoimmune disorder. With this disease, the immune system attacks the thyroid; the thyroid becomes inflamed and can no longer make enough thyroid hormones.
Some people with thyroid nodules, Graves’ disease or thyroid cancer, need to have their entire thyroid gland removed, and this can lead to hypothyroidism.
Some people with Graves’ disease or thyroid cancer are treated with radioactive iodine for the purpose of destroying the thyroid gland. Also, patients with head or neck cancers are treated with radiation. All these patients can lose part or all of their thyroid function and develop hypothyroidism.
Thyroiditis is inflammation of the thyroid gland (usually caused by an autoimmune attack or by a bacteria or virus infection).
Medicines such as amiodarone (heart medicine), lithium (bipolar medicine) and some cancer treatment medication can prevent the thyroid gland from being able to make thyroid hormone normally.
The diagnosis of Hypothyroidism is made from blood tests (Thyroid Function Tests).
Hypothyroidism cannot be cured, however in most patients it can be controlled. Levothyroxine is a thyroid hormone medicine that is identical to a hormone the thyroid normally makes. A blood test is done about 6 to 8 weeks after taking levothyroxine and the dose is adjusted if needed. Once you have reached a dose that is working for you, your doctor will repeat the blood test in about 6 months and then about once every year.
If you notice a goiter or swelling in the neck then you should see a health care provider. It could mean that your thyroid is underactive or overactive; it could also be a sign of thyroid cancer.
Stress may worsen thyroid disease. Exercise, mind-body practices like yoga and T'ai Chi, deep-breathing techniques, meditation and prayer are extremely effective at managing stress. Ensure that you regularly get adequate amount of quality sleep as this is important.
I Hope these tips on THYROID DISEASE were helpful; Remember, Your Health Is Invaluable.
By Dr. J. Lawarna Matthew
American Thyroid Association
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)
Visit the links above for more information
Green Leafy Vegetables
Green leafy vegetables (also called Leafy Greens) are considered an essential part of a balanced diet. They are a rich source of nutrients, containing high levels of fiber, iron, magnesium, potassium and calcium. They also contain vitamins A, B, C and K. Additionally, leafy greens are full of phytochemicals such as polyphenols, which have tremendous amounts of health benefits. Polyphenols have been well studied and are proven to lower the risk of cardiovascular disease, cancer and mental decline. Green leafy vegetables have a low glycemic index, which is particularly helpful to persons with diabetes. Their low caloric value also makes them ideal for weight management.
TYPES OF LEAFY GREENS
There are many leafy greens available. Some common ones are listed below.
For more information about different types of leafy greens click on the links below.
BENEFITS OF LEAFY GREENS
1. Reduce Inflammation
Currently, our bodies are under constant attack because of unhealthy diets, alcohol consumption, pollution, smoking and stress. These constant external stressors can continuously trigger a low-level immune response referred to as chronic or systemic inflammation. When immune cells are summoned but have nowhere to go, they begin to attack the body's own tissues and organs, leading to chronic disease. All green leafy vegetables are full of vitamins, minerals and phytonutrients that may help reduce inflammation and promote health.
2. Fights cancer
The effect of (leafy greens) polyphenols on human cancer cells is usually protective; they induce a reduction of the number of tumors or their growth. Some research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast, skin, lung and stomach cancer cells.
3. Build strong bones
Green leafy vegetables are a good source of calcium, magnesium and vitamin K, which promote bone health. They also contain nutrients like potassium, which help to reduce calcium loss in the urine. Therefore leafy greens can help to build strong bones and prevent osteoporosis and hip fractures, especially in the elderly.
4. Protect the brain
According to a study that was done by researchers at Rush University Medical Center in Chicago, eating at least one serving of green leafy vegetables everyday can lead to slower cognitive decline (memory and thinking skills). One other study has also shown that a diet rich in leafy greens can contribute to brain health and may play an important role in delaying the onset of Alzheimer’s disease.
5. Prevent Diabetes and Cardiovascular disease
Eating more green leafy vegetables can significantly reduce the risk of developing Type 2 diabetes. Polyphenols may also improve insulin resistance by preventing glucose absorption in the gut or of its uptake by peripheral tissues.
A number of studies have demonstrated that consumption of polyphenols in leafy green vegetables can lower the chance of developing cardiovascular diseases, such as heart attacks, heart failure, stroke and hypertension.
6. Anti-aging effects
Aging is the buildup process of damaging changes in the cells and tissues over time, which can result in an increased risk of disease and death. This damage is mostly likely caused by free radicals/oxidative stress. Studies have found that a diet rich in antioxidants and polyphenols found in leafy vegetables may reduce these harmful cellular effects and may have anti-aging results.
You should aim for at least 1 cup of green leafy vegetables per day; one cup or serving size of leafy greens is approximately 250mls or 80mg.
When shopping you should choose fresh greens that are crisp, rich in color, and not wilted. Avoid any bunch with slimy or yellowing or brown leaves, they may taste bitter when cooked and might
cause the whole bunch to spoil faster than normal.
Try to keep greens separate from household chemicals and raw meat as much as possible. Throw away greens that have come in contact with raw meat or have been sitting in the fridge for a long time.
Darker greens are more nutritious
Iceberg lettuce is one of the most common leafy green vegetables, however it provides a lower concentration of nutrients than other leafy vegetables. In general, darker greens provide more nutrients. Also, baby greens are usually more nutritious than mature ones.
Diversify your leafy greens
Different greens contain diverse amounts of certain unique phytonutrients. By eating only one or two types of leafy greens, you might not get any of these nutrients at all or may only get some in smaller amounts. By eating and rotating a variety of greens, you will get a more balanced amount of vitamins and minerals also. Lettuce, cabbage and broccoli are common greens, but you should also add in others such as Kale, pak choi, arugula, collard greens and others.
Leafy greens can be eaten at any time of the day; breakfast, lunch or dinner. For breakfast, they can be added to eggs to make omelets, they can be added to sandwiches and can even be added to “green” juices or smoothies.
Have them on their own
Salads are a simple way to incorporate several cups of leafy green vegetables. You can add other kinds of vegetables to your salads such as chopped nuts and fruit, with a little bit of dressing. However, greens are also good to eat alone as a delicious side dish, for example ‘callaloo’. They also
taste good when sautéed and used in a stir-fry.
Toss them in
Add leafy greens to soups; warm soup usually softens tough greens and makes them easy to chew. For persons who are picky eaters, soups are also a great way to hide some leafy greens’ bitter flavor. Greens are also good in rice and pasta; toss them into the cooking water close to the end of cooking (do not over cook).
I hope that these tips on GREEN LEAFY VEGETABLES were helpful; Remember, Your Health is Invaluable.
By Dr. J. Lawarna Matthew
United States Department of Agriculture (USDA)
National Center for Biotechnology Information (NCBI)
Visit the links above for more information
Dr. J. Lawarna Matthew