By Karen Kier
Pharmacist on behalf of the ONU HealthWise team

In Spain, tapa or tapas are small plates or small bites of food. Spaniards often eat their dinners later in the evening, so they will have tapas as small snacks to hold them over until food is served. Tapa would be similar to an appetizer in the United States.

There are three different types of tapas. The first is cocas de picar and is considered finger food to nibble such as nuts or olives. The second is pinchos, which requires utensils like a toothpick or skewer. Cazuelas is the third type of tapas served as a small dish of food in sauce.

So, why am I discussing tapas? I will be providing some small bites of information published in recent medical journals about some healthy habits for 2023. Some of these tips might be a good solution if your resolutions are not going quite as planned.

For the sixth year in a row, the Mediterranean diet has been the best overall diet for healthy eating. A panel of 33 experts ranked diets in 11 different categories and it is published by U.S. News & World Report each year. The experts ranked WW (formerly Weight Watchers), Jenny Craig, and Noom as the top three diets for weight loss.

Scientific studies have reported the Mediterranean diet lowers the risk of heart disease, which is more commonly known. What may not be readily known, are the benefits to reduce gout risk in women, as well as lower the risk of adverse pregnancy outcomes including preeclampsia (high blood pressure during pregnancy). The diet has been shown to preserve kidney function in those adults with coronary heart disease.

Researchers published on January 10, 2023 in the journal of Clinical Gastroenterology and Hepatology that fast food consumption increases one’s risk of fatty liver disease. The study showed those who consumed 20% of their daily calories from fast food developed problems with their livers. The effect was amplified in those who had diabetes or were already considered overweight. The liver is our detoxifying organ so it is essential for our overall general health.

Do you get bored with eating the same diet?

Well, research published in the Journal of the American Medicine Association Internal Medicine on January 12, 2023 found a variety of healthy eating patterns can reduce premature death and promote healthy outcomes. The study was part of the Nurses’ Health Study that evaluated 75,230 women and 44,085 men. The study collected data over 36 years. A mix of dietary patterns showed improvement. They included the Healthy Eating Index based on USDA dietary guidelines, the Mediterranean Diet, and the Healthful Plant-based Diet. The study showed reductions in deaths related to cancer, heart disease, and lung disease. 

More good news for those who like to add nuts to their diet. A study of college students in Nutrients found the daily consumption of walnuts reduced academic stress. In the study, 80 students who ate ½ cup of walnuts every day for 16 weeks reported improvements in health indicators including quality of sleep. A study evaluating the use of almonds as a recovery food after intense exercise demonstrated a reduction in sore muscles and muscle damage after eating 57 grams of the nut. Fifty-seven grams is equal to about 46 almonds. The researchers hypothesize the benefit from almonds has to do with oxylipin found in the nut, which has a positive effect on energy regulation in the muscle.

A study published in the British Medical Journal of Nutrition, Prevention & Health demonstrated a reduction in the severity of complications related to COVID-19 infections in individuals who practice intermittent fasting. Those who fasted for at least 12-14 hours per day had better COVID-19 outcomes. The scientists believe this is related to the ability of the fasting state to reduce inflammation in the body.

A study in Medicine and Science in Sports Exercise reported a significant health benefit on both blood pressure and blood glucose when participants walked for 5 minutes every 1/2 hour during the day. So, I guess when my Apple watch tells me to get up and move, I should get up and move!

Hopefully, you have enjoyed these small dishes of health information. Try a few!

ONU HealthWise is offering COVID-19 vaccines as well as flu shots Monday through Friday from 10:00 a.m. to 5:00 p.m. The bivalent COVID-19 vaccines are available. Clinics are Monday through Friday from 4:00-6:00 p.m. Please call the pharmacy for more information. 

ONU HealthWise Pharmacy

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