Tips for Moving More for Better Mind and Body Health

Staying active is good for joint health and bone health. And moving more may improve your mood and happiness. Research suggests that engaging in physical activity can release endorphins and other feel-good hormones that contribute to positive mental health. Here are a few ways to get moving everyday even you are now "forced" to stay at home.

Try Mini Workouts

You can fit mini workouts into your day. In just a few minutes, you can fit in a set of squats, pushups, a 30-second plank hold and even a few crunches.

Sneak in a Stealthy Set

Find ways to fit in more movement while you do other things:

•           Do a set of squats while brushing your teeth or drying your hair;

•           Try lunges or hold on to a counter and do some leg lifts while wait for a kitchen timer;

•           Do light stretching exercises while check your email;

•           Walk or pace while you chat with someone on the phone.

Find Excuses to Walk More

According to research, most healthy adults should get in around 10,000 steps per day. That target number varies based on age and overall health. Low impact exercises like walking support joint health, bone health and overall wellness. Here are low-impact ways to achieve more steps every day:

•           Skip the closest parking spot and park farther away from the door;

•           Complete errands on foot when you can;

•           Take the stairs as often as possible;

•           Start a habit of going for a walk after dinner;

•           Go window shopping or walk around the local mall;

•           Get off your bus or train a stop early and walk a few extra blocks to your destination.

Move More at Work

Here are a few ways to get you up and moving more at work:

•           Opt for a standing desk if you can;

•           Set an interval timer at your desk to help you stand up and stretch every 30 minutes;

•           Take short walk breaks when possible, even if it just means a lap around the office floor;

•           Go for a walk on your lunch break;

•           Trek up and down the stairwell for a few minutes on break;

•           Go the long way when you get coffee and visit the restroom.

Moving more at work can help you feel more alert and productive, so you will be more energized and be more positive, which just might help you get more done.

Does Organic Produce contain Pesticides?

Organic farmers rely heavily on crop rotation, biological plant protection and hygiene practices to protect crops. 

However, “organic” does not mean “pesticide-free.” Rather, it refers to specialized kinds of pesticides that occur in nature and are used instead of synthetic pesticides. And  “natural” does not mean “non-toxic.” Organic pesticides, such as copper, rotenone and spinosad, can be used in organic farming.

Although organic pesticides are tightly regulated for safety, it can be harmful to health in high doses. For example, occupational exposure to the organic pesticide rotenone has been linked with an increased risk of Parkinson’s disease.  

Here are a few examples of important organic pesticides: 

Rotenone: An insecticide used in combination with other organic pesticides. It is naturally produced as a beetle deterrent by several tropical plants and notoriously toxic to fish.

Copper sulfate: Destroys fungi and some weeds. Although it is classified as a biopesticide, it is industrially produced and can be toxic to humans and the environment at high levels.

Horticultural oils: Refers to oil extracts from various plants with anti-insect effects. These differ in their ingredients and potential side effects. Some can harm beneficial insects like bees.

Bt toxin: Produced by bacteria and effective against several kinds of insects, Bt toxin has been introduced into some types of genetically modified organism (GMO) crops.

Ways to reduce Pesticide Exposure from Foods

The following are simple, safe and powerful methods you can use to reduce pesticide residues on produce:

• Scrub them in cold water: Rinsing fruit and vegetables in cold water while scrubbing them with a soft brush can remove some pesticide residues.
  
  
• Baking soda water: A study found that washing apples with a 1% baking soda and water mixture was more effective in removing pesticide residues than tap water alone. 
  
  
• Peel fruits and vegetables: Removing the skin of fruits and vegetables can significantly reduce dietary intake of pesticide residues. However, some of the nutrients might be lost as a result. 
  
  
• Blanching: Blanching produce (exposing it to boiling, then cold, water) led to a more than 50% reduction in pesticide residue levels in all vegetable and fruit samples except peaches. 
  
  
• Boiling: A study found that boiling strawberries significantly decreased pesticide residues, with reductions of 42.8–92.9%. 
  
  
• Rinse produce with ozonated water: Ozonated water (water mixed with a type of oxygen called ozone) has been found to be particularly effective in removing pesticide residues from food.

Are Pesticides in our foods Harmful?

It is clear that high levels of pesticide exposure are associated with adverse health effects.

Several studies have linked pesticide exposure to negative health effects, such as respiratory problems, reproductive issues, endocrine system disruption, neurological damage and increased risk of certain cancers.

Children are considered to be at a greater risk of developing pesticide toxicity than adults due to their smaller size, reduced amounts of certain detoxifying enzymes and the fact that developing brains are more susceptible to neurotoxic pesticides.

Studies have shown that children born to mothers with high pesticide exposure exhibited mental delays of up to two years, including deficits in coordination and visual memory.

Childhood exposure to pesticides has also been linked to an increased risk of developing attention deficit hyperactivity disorder (ADHD).

Another study found that pregnant women who lived near farmland where the pesticides organophosphate, pyrethroid or carbamate were sprayed were more likely to have children diagnosed with autism or autism spectrum disorders (ASDs).

Furthermore, farmers who applied certain pesticides to their crops were found to have a higher frequency of obesity and colon cancer compared to the general population.

Regarding pesticide levels in the body, research shows that swapping conventional produce with organic versions significantly reduces or eliminates urinary levels of common pesticides.

Although it is clear that exposure to high doses of pesticides is harmful, more research is needed to determine if long-term exposure to the low levels of pesticides found in food is detrimental to health.

Foods High in Pesticides

According to the Environmental Working Group (EWG) in US, the following conventional fruits and vegetables have the highest levels of pesticide residues: 

Strawberries: In 2018, the EWG found that one-third of all strawberry samples contained ten or more pesticide residues.

Spinach: 97% of spinach samples contained pesticide residues, including permethrin, a neurotoxic insecticide that is highly toxic to animals.

Nectarines: The EWG detected residues in nearly 94% of nectarine samples, with one sample containing over 15 different pesticide residues.

Apples: The EWG detected pesticide residues in 90% of apple samples. What is more, 80% of the apples tested contained traces of diphenylamine, a pesticide banned in Europe.

Grapes: Over 96% tested positive for pesticide residues.

Peaches: Over 99% of the peaches tested by the EWG contained an average of four pesticide residues.

Cherries: The EWG detected an average of five pesticide residues on cherry samples, including a pesticide called iprodione, which is banned in Europe.

Pears: Over 50% of pears tested by the EWG contained residues from five or more pesticides.

Tomatoes: Four pesticide residues were found on the conventionally grown tomato. One sample contained over 15 different pesticide residues.

Celery: Pesticide residues were found on over 95% of celery samples. As many as 13 different types of pesticides were detected.

Potatoes: Potato samples contained more pesticide residues by weight than any other crop tested. Chlorpropham, an herbicide, made up the bulk of the detected pesticides.

Sweet bell peppers: Sweet bell peppers contain fewer pesticide residues compared to other fruits and vegetables. Yet, the EWG cautions that pesticides used on sweet bell peppers “tend to be more toxic to human health.”

Other fruits and vegetables that are having high levels of pesticide residues include hot peppers, cherry tomatoes, snap peas and blueberries.

What is a Flexitarian diet?

A flexitarian diet is primarily vegetarian with the occasional inclusion of meat or fish. This shift towards a mostly plant-based diet is tied to lower body weight and a reduced incidence of chronic diseases, including improved markers of metabolic health, blood pressure and reduced risk of type 2 diabetes. 

According to the Centers for Disease Control and Prevention in US, four of the top ten leading causes of deaths in Americans per year — heart disease, stroke, diabetes and kidney disease — are all related to healthy eating. 

There is no one way to follow a Flexitarian diet, as far as the number of times per week animal products are consumed or the overall makeup of a day’s worth of meals in regards to servings of produce, whole grains, etc. 

The best way to follow this plan is to maximize your intake of whole plant foods and minimize highly processed foods, even if they are fully plant-based. Opt for dishes like a grain bowl made with leafy greens, veggies, quinoa, lentils and tahini over a vegan cheeseburger with fries.