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If you’d rather eat fresh fruit or a carrot than pop a pill to stay healthy, go for it. Increasing research indicates that a diet that includes fresh fruits and vegetables could be as good or better for you than drugs when it comes to controlling or eliminating some diseases and illnesses.
Here are five ways eating fresh fruits and veggies could make you healthier than medications you may be taking:
Oxford University researchers have found that eating a piece of fruit each day significantly lowers the likelihood of a heart attack. In fact, “eating even one piece of fruit each day lowered the risk of a heart attack or stroke by one third over a seven year period,” a result that’s as significant as taking a statin, but without the side effects. Many people complain of side effects from statins, including muscle pains, weakness and fatigue, reported the Telegraph. The side effects from fruit? More energy, more vitamins and minerals and more fiber in the diet.
Eating at least three servings per week of apples, blueberries or grapes lowers the risk for developing Type 2 diabetes compared to those who eat less of these fruits (Note: Fruit juice, with its high glycemic content, increases diabetes risk by as much as 21 percent). If you already have diabetes, talk to your doctor about whether increasing the amount of fruit you eat and making other dietary changes will reduce your need to take insulin. This study found that 90 percent of diabetics who changed diets to include more fruits, vegetables, nuts, seeds and beans were able to come off all diabetic medications.
3. Cholesterol Drugs (Statins and Others)
“Shifting to a cholesterol-lowering diet takes more attention than popping a daily statin,” reports Harvard University. If you want to lower cholesterol, reduce high blood pressure and improve digestive health eat a diet includes apples, grapes, strawberries and citrus fruits, as well as fatty fish, soybeans, vegetable oils rather than butter or lard, nuts, beans, oats and barley. If you need an example, read this inspiring story of how a woman avoided medication completely by changing her diet.
Replace over-the-counter laxatives and fiber mixes with fruits and vegetables high in fiber. Leave the skins on apples, pears, peaches and other fruits. Choose fibrous vegetables like cabbage, beans, broccoli and beets. And of course, drink lots of water.
A set of studies published in the Annals of Internal Medicine concluded that multivitamins have shown no health benefits. On the other hand, people who eat seven or more portions of fruit and vegetables a day have a 42 percent lower risk of death than those who eat less than one portion, according to a study published in the Journal of Epidemiology & Community Health.
“We all know that eating fruit and vegetables is healthy, but the size of the effect is staggering,” said Dr. Oyinlola Oyebode of UCL’s Department of Epidemiology & Public Health, lead author of the study. “The clear message here is that the more fruit and vegetables you eat, the less likely you are to die at any age. Vegetables have a larger effect than fruit, but fruit still makes a real difference. If you’re happy to snack on carrots or other vegetables, then that is a great choice but if you fancy something sweeter, a banana or any fruit will also do you good.”
By the way, as helpful as fruits and vegetables are, there are some foods you absolutely should not mix with certain medications. Talk with your doctor when you make dietary changes and review this list from Consumer Reports.
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"Faced with global warming, rising sea levels, and the climate-related extremes they intensify, the question is no longer whether some communities will retreat—moving people and assets out of harm's way—but why, where, when, and how they will retreat," the study begins.
The researchers suggest that it is time to rethink retreat, which is often seen as a last resort and a sign of weakness. Instead, it should be seen as the smart option and an opportunity to build new communities.
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"There's a definite rhetoric of, 'We're going to build it back better. We're going to win. We're going to beat this. Something technological is going to come and it's going to save us,'" said A.R. Siders, an assistant professor with the disaster research center at the University of Delaware and lead author of the paper, to the New York Times. "It's like, let's step back and think for a minute. You're in a fight with the ocean. You're fighting to hold the ocean in place. Maybe that's not the battle we want to pick."
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Dr. Siders pointed out that it has happened before. She noted that in the 1970s, the small town of Soldiers Grove, Wisconsin moved itself out of the flood plain after one too many floods. The community found and reoriented the business district to take advantage of highway traffic and powered it entirely with solar energy, as the New York Times reported.
That's an important lesson now that rising sea levels pose a catastrophic risk around the world. Nearly 75 percent of the world's cities are along shorelines. In the U.S. alone coastline communities make up nearly 40 percent of the population— more than 123 million people, which is why Siders and her research team are so forthright about the urgency and the complexities of their findings, according to Harvard Magazine.
Some of those complexities include, coordinating moves across city, state or even international lines; cultural and social considerations like the importance of burial grounds or ancestral lands; reparations for losses or damage to historic practices; long-term social and psychological consequences; financial incentives that often contradict environmental imperatives; and the critical importance of managing retreat in a way that protects vulnerable and poor populations and that doesn't exacerbate past injustices, as Harvard Magazine reported.
If communities could practice strategic retreats, the study says, doing so would not only reduce the need for people to choose among bad options, but also improve their circumstances.
"It's a lot to think about," said Siders to Harvard Magazine. "And there are going to be hard choices. It will hurt—I mean, we have to get from here to some new future state, and that transition is going to be hard.…But the longer we put off making these decisions, the worse it will get, and the harder the decisions will become."
To help the transition, the paper recommends improved access to climate-hazard maps so communities can make informed choices about risk. And, the maps need to be improved and updated regularly, the paper said as the New York Times reported.
"It's not that everywhere should retreat," said Dr. Siders to the New York Times. "It's that retreat should be an option. It should be a real viable option on the table that some places will need to use."
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