Why Is Healthy Sleep So Important?
For those who struggle to fall asleep easily, getting a restful night’s sleep can feel like the ultimate medicine. As children, we often fell asleep naturally as soon as our heads hit the pillow. But for modern adults, many battle with insomnia and restless nights. The growing popularity of health supplements that promote deep sleep shows just how much people yearn for quality rest.
These days, the word “green” carries a positive meaning across many areas: green industries, green cities, green zones, and more. The food world is no exception. In many countries, “green food zones” are designated around elementary, middle, and high schools. These zones ban or limit the sale of harmful or low-nutrition foods within 200 meters of schools to protect children’s dietary safety. There’s also a “Green Label” certification system that marks products as safe and high quality.
Green, the color of comfort
If we had to express nature in one color, it would be green. Green symbolizes comfort and calm. Forest bathing—walking through green woods—is even called “healing forest therapy.” Just as our eyes feel relaxed when looking at green, so does the body. Green provides visual comfort, relieves fatigue, eases anger, and calms the nerves.
Green vegetables everyone recommends
In traditional Korean medicine, green corresponds to the element "wood" and is believed to benefit liver function. People who are often angry or have high blood pressure are recommended green foods, as these traits may be linked to poor liver health. Green foods also help support lung health, which is why fresh green vegetables are often suggested for smokers.
The term “green food” has two meanings: green-colored foods and organically grown foods. Examples of natural green foods include pumpkin leaves, perilla leaves, mugwort, crown daisy, lettuce, celery, broccoli, green tea, garlic chives, and asparagus. However, foods that are green outside but not inside—like cucumbers or watermelons—are not considered true green foods.
Four major wellness nutrients: Chlorophyll, Beta-Carotene, Vitamin C, and Iron
Green foods are rich in chlorophyll, beta-carotene, vitamin C, and iron. Chlorophyll contains high levels of magnesium—a mineral that helps relax the nerves, compared to calcium which excites them. Chlorophyll is found in green leafy vegetables like lettuce, green fruits like kiwi, and green algae like chlorella and seaweed.
Chlorophyll, beta-carotene, and vitamin C are all antioxidants. Their main role is to eliminate free radicals, the leading cause of aging and disease.
The iron in green vegetables is non-heme iron, which is less easily absorbed than the heme iron found in meat. However, it still plays an important role—especially in diets rich in vegetables, as vitamin C helps boost its absorption.
A seasonal green food of fall: Pine needles
One traditional green food to pay attention to in autumn is pine needles. With their deep aroma, pine needles are widely used in cooking. When added to rice while cooking, they help prevent spoilage thanks to their natural antibacterial properties. Wrapping rice cakes in clean pine needles prevents mold and keeps them from sticking or hardening.
Pine needles are also effective for quenching thirst. Traditionally, monks would chew pine needles while hiking in the mountains to hydrate themselves—an experience-backed method showing that the moisture in pine needles is easily absorbed by the body. In Buddhist temples, pine needles are highly valued. Monks in seated meditation often eat pine needle powder mixed with soybean flour.
There are many other ways to use pine needles: as a bath soak, in pillows or mattresses to improve sleep, or brewed into tea. To make pine needle tea, simply add a teaspoon of dried, finely chopped pine needles to a cup, pour in hot water at 90°C (194°F), and steep. Pine needle tea is known to help with abdominal fat, high blood pressure, and even nighttime urination.
Broccoli — one of Time magazine’s top 10 superfoods
Broccoli, named one of the “Top 10 Superfoods” by Time magazine, is a powerhouse green food. It’s rich in selenium, a mineral known to fight cancer, delay aging, and strengthen the immune system.
Spinach is another green food, famous for containing the highest amount of vitamin A among vegetables. Vitamin A is essential for eye health and is found more in the leaves than the stems of spinach.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
Anti-Aging Foods: Eat Purple Foods to Help Prevent Dementia and Aging!
If you asked elementary school children to choose their favorite color, what would they say? Green, blue, yellow—probably the bright and cheerful colors found in nature.
But did you know food also comes in colors, and each color offers different nutrients? Among all the colors, there’s one you shouldn’t forget if you’re searching for ways to stay young and healthy—and that color is purple.
Anthocyanins are powerful antioxidants that help eliminate free radicals from the body, making them essential for maintaining energy and youthfulness. These nutrients are typically found in purple-colored foods such as grapes, eggplants, blueberries, purple sweet potatoes, black raspberries, red onions, purple broccoli, beets, and plums.
Let’s take a closer look at how these purple foods benefit your body, one by one.
Support Brain Function, Protect the Heart, and Slow Aging
Grapes are rich in natural sugars, making them great for relieving fatigue. They’re also known to help prevent aging and support cardiovascular health. While many people spit out the seeds, grape seeds actually contain a type of polyphenol that boosts memory, so eating them whole can enhance their health benefits. Since the skin contains the highest concentration of anthocyanins, eating grapes with the skin is highly recommended.
Blueberries, blackberries, and other berries help prevent age-related decline in brain function and can boost energy. The anthocyanins are mostly found in the skin, so eating them fresh and unpeeled is best.
Plums, with their sweet and tangy purple skin, are another great choice. The peel alone contains up to 20 times more antioxidants than the flesh. This is why it’s a good habit to eat fruits with the skin whenever possible.
Cherries are known to help regulate blood pressure and are also effective in relieving arthritis, gout, and joint pain.
Rich in Nutrients and May Help Lower Triglycerides
If I had to pick the most common purple vegetable on our table, I’d choose eggplant. It’s affordable, nutritious, and loved by many. Made up of over 90% water, eggplant supports kidney function by helping eliminate waste through its potassium and diuretic properties. It also contains a compound called nasunin, which helps prevent arteriosclerosis (hardening of the arteries) and reduces oxidative stress and triglyceride levels.
Beets (beetroot) are packed with a powerful antioxidant called betalain, which supports the heart, brain, and even blood sugar control. To preserve its nutrients, steaming is the best cooking method. Beets also add natural sweetness to dishes.
Cauliflower isn’t always white—it comes in purple too, especially when rich in anthocyanins. This colorful cousin of broccoli is full of phytonutrients, vitamin C, and various minerals, making it another key to maintaining youthfulness.
Red cabbage, often added to salads, has more glucose, lysine, and vitamin C than regular cabbage. It’s also rich in vitamin U, which protects the stomach lining and helps prevent ulcers. Plus, its selenium content supports liver function.
Red onions are known to help prevent cancer and are especially beneficial for menopausal women or anyone lacking calcium, including those on a diet.
Anti-Aging, Antioxidant Power, and More
Purple-colored foods are not only beautiful but also packed with benefits. They offer powerful antioxidant effects, support vision, help cleanse the blood, and may even prevent diabetes, reduce inflammation, fight infection, and protect the brain from aging and dementia. Truly, these are foods of longevity.
So instead of reaching for a soda every time you open the fridge, why not start a habit of reaching for something purple and fresh? That small daily choice could be the shortcut to better health.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
Canker sores are not only painful but also annoying—especially when you eat or speak. They can really affect your quality of life.
Many people just brush them off, thinking they’ll heal on their own in a week or two. But only those who suffer from them frequently truly understand the discomfort.
Canker sores tend to appear when the body is fatigued or the immune system is weakened.
These sores are a form of inflammation caused by infections from bacteria, viruses, or fungi that affect the lining inside the mouth and surrounding areas.
There are several types:
Recurrent aphthous ulcers – white, round sores inside the mouth.
Herpetic stomatitis – often seen as cold sores or blisters around the lips.
Lichen planus – causes thick white patches on the cheeks, gums, or tongue due to overgrowth of cells.
Oral candidiasis (thrush) – often occurs in people with weakened immune systems or those wearing dentures, caused by a fungal infection.
The oral mucosa is influenced by both internal health and external irritation, making it a good indicator of overall health.
Common triggers for oral issues include stress, lowered immunity, menstrual cycles, and nutritional deficiencies.
Canker sores are also a frequent side effect of chemotherapy. That’s because anti-cancer drugs don’t just attack cancer cells—they also damage the cells in the mouth. In this case, sores usually appear about 5–7 days into treatment and heal gradually after treatment ends.
When canker sores occur, the inside of the mouth may feel swollen, sting, or be very painful—sometimes making it difficult to eat.
To prevent them, it’s important to manage stress and maintain a well-balanced diet that strengthens immunity.
Key nutrients that help maintain a healthy oral lining include:
Vitamin B
Vitamin C
Iron
Folic acid
Omega-3
Zinc
Among them, vitamin B is especially helpful for cell regeneration and wound healing. Taking high doses of vitamin B when sores appear has been shown to speed up recovery.
Vitamin C, known for its immunity-boosting effect, is also effective for canker sores. It supports collagen production, strengthens gums, and helps prevent premature aging.
Taking high doses of vitamin C (often referred to as the “megadose method”) may also be helpful in managing sores.
Other helpful foods include eggs, milk, and iron-rich red meat for a well-rounded nutrient intake.
When sores are severe, soft foods are recommended. Avoid hot, spicy, or sour foods, as they can irritate the sores and worsen the condition.
Also, limit excessive caffeine and alcohol. Caffeine, due to its diuretic effect, can dry out the mouth and make canker sores worse.
Switching to toothpaste without synthetic surfactants—like sodium lauryl sulfate (SLS)—can also help.
These ingredients are commonly used in toothpaste, shampoos, and detergents for their strong cleaning power.
However, they can affect taste buds, making food taste odd after brushing.
In 2021, The American Journal of Medicine reported that continuous exposure to synthetic surfactants can irritate the mouth lining and may lead to canker sores.
While these ingredients are effective at cleaning, they can also dry out and irritate the delicate skin in your mouth.
If you’re dealing with frequent canker sores, consider switching to SLS-free toothpaste.
If you must use toothpaste that contains synthetic surfactants, rinse your mouth thoroughly after brushing—ideally at least six times.
Also, check your mouthwash ingredients, as many contain these same surfactants. Choose a formula that’s gentle and free from harsh chemicals.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
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Regular moderate-intensity (sweating and slightly out of breath) or high-intensity (heavy sweating and very out of breath) exercise is known to reduce the risk of chronic diseases. However, for many older adults, intense exercise can be physically difficult and may increase the risk of injury.
To support those who find vigorous workouts challenging, the Washington Post recently shared a study suggesting that even light physical movement can lower the risk of chronic illness in older age. In short, doing something is better than sitting still when it comes to healthy aging.
The study, published in the JAMA Network Open medical journal, defined “healthy aging” as:
Living past age 70 without major chronic illnesses
Maintaining memory, physical function, and mental health
The researchers analyzed data from over 45,000 participants in the Nurses’ Health Study in the U.S., which specifically looked at the relationship between light activity and healthy aging.
The Nurses’ Health Study, involving institutions like Harvard Medical School, is a long-term research project tracking major risk factors for chronic disease. At the start of the study in 1992, participants had an average age of 59.2 and were free from major chronic conditions. The study followed them for 20 years.
Researchers compared how different activities affected aging outcomes.
Here’s what they found:
Watching TV for 2 hours a day lowered the chance of healthy aging by 12%
Doing light physical activity for 2 hours a day (like walking or housework) increased the chance of healthy aging by 6%
For those sleeping less than 7 hours a night, replacing TV time with extra sleep also improved their chances of aging well.
These results were adjusted for age, income, diet, and family history of diseases like cancer, heart attack, and diabetes.
With the world population aging rapidly, the researchers stressed that healthy aging is becoming a global public health issue.
8.5% of the world’s population is currently over 65
This number is expected to grow to 20% by 2050
As more people face age-related issues like chronic diseases, cognitive decline, and limited physical ability, the burden may affect not only individuals but also families and healthcare systems.
Yet, only 10–35% of people over age 65 are actively pursuing healthy aging through regular physical activity.
Dr. Molin Wang, assistant professor at Harvard T.H. Chan School of Public Health and one of the study’s authors, said:
“This study shows that physical activity doesn’t have to be high-intensity to benefit multiple aspects of health.”
She emphasized that since many older adults have physical limitations, light or moderate activity can be just as meaningful, especially from a public health perspective.
Although this study focused on people up to age 70, the researchers believe that consistent light activity continues to benefit health well into the 80s and 90s.
One thing to note: since the study involved only American female nurses, its findings may not apply equally to other populations. Still, the core message is clear—move more, even just a little, and you’ll age better.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Dry Mouth *Xerostomia. Let’s dive in!
When Your Mouth Keeps Feeling Dry: Causes and Daily Management of Xerostomia
Many people often complain that their mouth feels constantly dry. Some even describe the sensation as if their mouth is burning. When saliva isn't produced properly, food loses its flavor, and tongue movement becomes less smooth, making speech unclear. Dry mouth, also known as xerostomia, can significantly affect daily life — and it's more common than you might think. Around 40% of people over age 65 report experiencing it.
Saliva is normally secreted at a rate of 0.3 to 0.5 mL per minute. If less than this is produced, a person begins to feel dryness in the mouth. When saliva production drops below 0.1 mL per minute, it is diagnosed as xerostomia.
As we age, the salivary glands naturally shrink, reducing their function and saliva output. Certain medications can also cause dry mouth. Common culprits include antihypertensives, diabetes medications, antihistamines, antidepressants, and Parkinson's medications.
Other causes include dehydration, smoking, alcohol, and frequent caffeine intake. Psychological factors like depression or anxiety can also affect saliva production, as the sympathetic nervous system becomes more active during emotional distress. Additionally, mouth breathing can lead to dry mouth by allowing external bacteria and irritants to enter the body more easily — raising the risk of colds, asthma, and pneumonia.
When visiting a clinic for dry mouth, the doctor will typically check whether your current medications are contributing to the condition. Blood tests may also be done to check for underlying causes like autoimmune disorders. Salivary gland scans and X-rays may be used as well.
However, 9 out of 10 patients with dry mouth don’t have a specific medical condition causing it — which is why lifestyle changes are so important.
Daily practices like frequent water intake and eating sour fruits or vegetables can help. Since saliva production decreases during sleep, using a humidifier in the bedroom is beneficial. When going out, carry water and sugar-free gum or candy to stimulate saliva.
Toothpaste containing surfactants may worsen dryness, so it's best to rinse thoroughly after brushing or choose a toothpaste designed for dry mouth that doesn't contain surfactants. If you breathe through your mouth, you may need corrective treatment, such as managing nasal issues like rhinitis or using mouth-taping solutions during sleep to prevent mouth breathing.
It’s also helpful to practice oral exercises that stimulate saliva production. These include using the tongue to massage the inside of the mouth or massaging the parotid and submandibular glands with your fingers. One study conducted by a U.S. nursing college had 21 patients with severe dry mouth perform these stimulation exercises four times a day for two days — and their dry mouth symptoms improved significantly.
Saliva is secreted from:
Parotid glands: 20%
Submandibular glands: 65%
Sublingual glands: 7–8%
Minor salivary glands: 10%
Massaging the submandibular and parotid glands, and using the tongue to massage inside the lips, cheeks, and tongue surface, can effectively increase saliva flow.
If dry mouth doesn’t improve despite lifestyle changes, you can try using artificial saliva products or saliva-stimulating medications. To prevent inflammation inside the mouth, mouthwashes containing fluoride or disinfectants may also be recommended.
Artificial saliva is available in two main types: carboxymethylcellulose (CMC)-based and animal mucin-based. In Korea, CMC-based products are more common and come in spray or gel forms.
Saliva-stimulating medications include pilocarpine and cevimeline. In some cases, surgical treatment may be required, especially when there are issues with the salivary glands, such as inflammation, stones, or narrowing of the ducts, which prevent proper saliva flow.
When the salivary ducts are inflamed or narrowed, they may become blocked, reducing saliva secretion. In these cases, salivary ductoplasty can be performed to reopen the ducts and restore flow.
If salivary stones (sialolithiasis) are present, older treatments required removal of the entire gland. However, modern methods allow for minimally invasive endoscopy to remove the stones. A 1mm endoscope is inserted into the gland for diagnosis, and a basket is used to remove small stones. For larger stones, a small incision may be made after partial extraction.
If the salivary duct is narrowed, a stent may be placed to widen it. These advancements help preserve the salivary glands whenever possible.
Dry mouth, when managed early and properly, doesn’t have to affect your daily life. However, if left untreated for long periods, it can become difficult to reverse. It can interfere with basic functions like speaking and eating, and may lead to secondary health issues, ultimately lowering quality of life.
That’s why it’s important to have regular dental checkups, and if symptoms persist, to seek proper medical advice and professional consultation early.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
The Mediterranean diet, popular among people living in the Mediterranean region, is well known as a symbol of health and wellness.
Through various academic studies, it has been proven that the foods in the Mediterranean diet can lower the risk of many diseases and even reduce mortality.
The Mediterranean diet is mainly plant-based. Protein and fat are mostly consumed through grains and nuts rather than meat.
According to The New York Times, whole grains are considered the starting point of the Mediterranean diet. Whole grains are unrefined grains that contain all three parts of the grain: bran, germ, and endosperm.
The endosperm contains carbohydrates, protein, minerals, and some B vitamins. The germ is rich in healthy fats and vitamins, while the bran provides minerals, fiber, and B vitamins.
Compared to refined grains, whole grains help stabilize blood sugar levels after meals. They also support healthy cholesterol levels and improve digestive and cardiovascular health.
You can easily absorb these quality nutrients by mixing whole grains into your rice.
Try adding brown rice, barley, oats, or quinoa for a richer texture and nutty flavor. If you’re making a salad, cooked whole grains can be added for a wholesome twist. When choosing bread, go for the rough-textured whole grain options over soft white bread for more nutrients.
Another essential component of the Mediterranean diet is beans. This includes lentils, chickpeas, kidney beans, and cannellini beans (white kidney beans) – all commonly used in Mediterranean cooking.
They are a major source of plant-based protein. According to The New York Times, one cup of cooked beans contains about 15 grams of protein, which is around a quarter of the daily protein needs for adults.
That same cup also contains about 13 grams of fiber – roughly half the recommended daily intake. Fiber helps your digestive system function smoothly and feeds beneficial gut bacteria.
Beans are also packed with vitamins, iron, magnesium, folic acid, and other minerals.
In the Mediterranean diet, it’s recommended to eat at least 2 to 3 servings of beans per week. You can mix beans into your rice with whole grains to enjoy high-quality plant protein without extra cooking.
Canned beans are also a convenient option, especially great for salads.
Like all healthy diets, the Mediterranean diet includes plenty of vegetables and fruits. The health benefits of eating fresh produce are well known.
Vegetables and fruits are excellent sources of essential vitamins, minerals, and fiber. They also have anti-inflammatory properties and antioxidants that help slow aging.
Many studies show that people who eat lots of vegetables and fruits have a lower risk of death and are less likely to develop heart disease or cancer.
Nuts are another important part of the Mediterranean diet. They’re rich in essential vitamins, minerals, and fiber, and also provide healthy fats and protein.
A study by researchers in Iceland found that people who ate a handful of nuts every day had about 20% lower risk of developing cardiovascular disease compared to those who didn’t.
When you feel hungry or need a snack, choosing a handful of nuts instead of sweets, cakes, or cookies can provide nutrients and help reduce hunger.
The final ingredient that completes the Mediterranean diet is olive oil. It contains a high amount of heart-healthy monounsaturated fats and offers antioxidant and anti-inflammatory benefits.
A 2022 study that tracked 90,000 Americans over 28 years found that those who consumed at least half a tablespoon of olive oil daily had a much lower risk of dying from cancer, cardiovascular disease, respiratory issues, and more.
Extra virgin olive oil burns easily at low temperatures, so it’s best used as a salad dressing or drizzle rather than for high-heat cooking.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
Sudden Sensorineural Hearing Loss: A Sudden Warning Sign in Your Hearing Recently, in a popular drama, the main character was diagnosed wi...
