by Dr. Stephanie Rubino, ND

Eat your veggies! This well-established advice is an essential part of our daily nutrition habits, and for good reason. Rich in vitamins, minerals, and important phytochemicals, abundant vegetable intake promotes health and reduces chronic disease risk. Among the various vegetables available, beetroots have gained scientific attention in recent years.

Low in calories and fat, beetroots are also a good source of protein and dietary fibre. Although beetroots have a high carbohydrate and sugar content, the body can readily convert these compounds into energy. Research has noted the role of beetroots in supporting physical performance, vascular health, cardiorespiratory disorders, and diabetes, thanks to vital bioactive compounds listed below:

Vitamins (C, B1, B6, A, K, E, plus β-carotene);
Minerals (calcium, iron, magnesium, potassium, selenium, zinc);
Nitrates, Betalains and Polyphenols.

Beetroots are some of the highest dietary sources of nitrates, a compound also found in other vegetables such as spinach, lettuce, celery, and radish. The body can convert dietary nitrates into nitric oxide, a signaling molecule essential for health. One study found that beetroot juice supplementation led to a 21% increase in nitric oxide levels 45 minutes after consumption. That’s impressive!

Nitric oxide has been shown to relax and dilate blood vessels, improve blood flow, reduce blood pressure, and increase nutrient and oxygen delivery to the heart, brain, and muscles. Additional benefits of nitric oxide include immune function support, glucose and calcium homeostasis, and regulation of the mitochondria, our energy powerhouses.

Our body’s ability to produce nitric oxide decreases with age, increasing our risk of high blood pressure and cardiovascular disease. However, increased dietary intake of nitrates with beetroot juice has been shown to influence blood pressure. In one systematic review, the efficacy of beetroot juice supplementation was associated with significantly lower levels of blood pressure. An additional review of studies looking at the health benefits of beetroot juice found that because of their support of blood pressure, beets “should be promoted as a key component of a healthy lifestyle” in healthy and hypertensive individuals.

Beetroot juice is associated with significantly lower levels of blood pressure.

High nitrate levels in beetroot juice have also been investigated for their sport-enhancing benefits, especially in endurance activities. Nitrates can impact other factors such as oxygen uptake, blood flow, platelet aggregation, heart rate, cardiac output, and performance. Nitric oxide supports the more efficient use of oxygen in the body, thereby making beetroots a great choice for athletes and anyone with an active and demanding lifestyle. Research also points to the benefits of beetroot juice supplementation for individuals with peripheral artery disease, helping them to exercise with less pain and at higher workloads for longer time periods during individual training sessions.

Betalains are another important active compound in beetroots that possess antiviral, anti-inflammatory, and antioxidant benefits, helping to support health conditions, such as cardiovascular diseases, asthma, arthritis, intestinal inflammation, and diabetes.

Add beetroots to your life.

Beetroots have great potential to be used as a medicinal food, and supplementation has been described as an easy, cost-effective, and evidence-based strategy to reduce blood pressure and support other positive health outcomes. Enjoy this superfood on its own, or generously add it to salads, soups, or smoothies. Fermented beetroot supplements are especially beneficial – the traditional food preservation technique of fermentation helps improve digestibility and nutrient bioavailability for overall health.

Dr. Stephanie Rubino operates a general naturopathic practice with a focus on women’s health, and digestive health. She has a special interest in educating the public and other health professionals about a range of health topics and natural health product issues.

For many people, the gifts, gatherings, eating and drinking at this time of year take a toll on their mental health. Mental health experts share some things you can do to help avoid holiday-related challenges.

(NAPSI)—While the joy and busyness of the holiday season can take a toll on some people’s mental health, that doesn’t have to be. There are ways to avoid holiday-related challenges.
People may feel stressed, sad or anxious during the holiday season for a variety of reasons. According to the National Alliance on Mental Illness, extra stress, unrealistic expectations, sentimental memories and other factors during the season may set some people up for temporary bouts of depression or anxiety.

Help Yourself to a More Jolly Season

However, mental health experts say there are things you can do to help avoid holiday-related challenges.

“Please remember, this is your holiday!” says Dr. Benjamin Yu, a psychiatrist in Roseville, California. “While there are many expectations and obligations from multiple sources (such as family, occupational, religious, social), this is still your time and you have the right to say yes or no. Chances are, what you would like to do is likely what others really want to do, and most of the time when you relay your desires and dislikes, this will lead to a more cohesive celebration.”

Many experts advise, among the holiday events and merry making, to try to keep up your normal daily routines as much as possible. That includes eating and drinking in moderation, avoiding alcohol if you’re feeling down and getting enough sleep. If you find yourself in a stressful situation at a family gathering, they say it’s OK to take a break.

“I often tell [patients] that when I used paper prescriptions, I would write a prescription to ‘have a migraine’ so they could say ‘my head hurts…I have to leave.’ It allows the person to exit without having their self-image damaged or their PTSD triggered,” says Dr. Nan Nelson, a psychiatrist in Beachwood, Ohio.

Taking part in other activities, such as breathing exercises, meditation and moving your body physically – even if it’s just off the couch – can also be helpful, according to the experts. Planning ahead may also be worthwhile.

“The winter holidays can bring on positive and negative emotions and memories. Keeping your emotional equilibrium during this time requires a delicate balance between body, mind and spirit. Before the holidays move into high gear, take a look at how you are feeling and make a plan that will keep you on an even keel this season,” says Dr. Paul B. Hill, a psychiatrist in Memphis, Tennessee.

Dr. Hill says it’s important to continue your current mental health therapies throughout the season.

Learn More

For more information on how to improve your mental health this year, ask your clinician or visit GeneSight.com/holidaymentalhealth.

(NAPSI)—November is National Diabetes Month, when communities across the country spread awareness about diabetes. 

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Diabetes can raise your risk of health problems such as heart attack, stroke, cancer and diseases that affect your kidneys, eyes, teeth or feet. The good news is that managing diabetes as early as possible after diagnosis may help you prevent these health problems.

“Managing diabetes is a daily responsibility that can make a huge impact on staying healthy and preventing complications down the road,” said Dr. Griffin P. Rodgers, director of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). “I encourage everyone with diabetes to work with their health care team to learn how they can best manage their condition to maintain an active life and delay or avoid diabetes-related problems.”

Here are tips to help you manage your diabetes today to prevent health problems. You can start by managing your diabetes ABCs, building healthy habits and working closely with your health care team.

Manage Your Diabetes ABCs

Managing your diabetes ABCs is an essential first step in preventing diabetes health problems. The diabetes ABCs are your:

• A1C blood glucose level.

• Blood pressure.

• Cholesterol.

Health care professionals give the A1C test to measure your average blood glucose level over the last three months. Some people with diabetes also use devices to track their blood glucose throughout the day and night.

Research shows that keeping your diabetes ABCs in a healthy range can help prevent blood vessel damage and health problems from diabetes. Ask your health care team what blood glucose, cholesterol and blood pressure levels are healthy for you.

Make Lifestyle Changes To Build Healthy Habits

You can manage your diabetes ABCs by building healthy habits and taking steps to:

• Plan healthy meals and snacks that are lower in calories, sugar, saturated fat and salt.

• Be physically active most days of the week.

• Reach or maintain a healthy weight.

• Stop smoking, vaping or using other tobacco products.

• Get enough sleep and take care of your mental health.

When planning meals, try to choose more fruits, nonstarchy vegetables, whole grains, lean protein foods, and low-fat or nonfat dairy products or dairy alternatives. Drink water instead of sugary drinks.

Walking is a simple way to be active. Invite a loved one or a friend to make walking a social activity. If you’re not active now or a health condition prevents you from being active, ask your health care professional about physical activities that are best for you.

Making lifestyle changes can be hard. You don’t have to do it all at once. Start slow and build healthier habits from there. Ask for help from your family, friends and health care team.

Work With Your Health Care Team

Managing diabetes takes a team. Your diabetes care team may include a:

• Primary care provider or diabetes specialist.

• Nurse.

• Diabetes educator or nutritionist.

• Dentist.

• Pharmacist.

• Mental health counselor.

• Specialist in health problems affecting your heart, kidneys, eyes or feet.

Your health care team may recommend medicines or devices to help manage your diabetes ABCs. Taking your medicines, even if you feel healthy, can help you prevent diabetes health problems. Talk with your health care team if you have trouble affording medicines or taking your medicines on time.

To learn more about preventing or delaying diabetes health problems this National Diabetes Month, visit the NIDDK website at www.niddk.nih.gov and follow on social media @NIDDKgov.

Submitted by MaineGeneral
Medical Center

November is Lung Cancer Awareness Month. Though lung cancer remains the deadliest cancer in Maine and the U.S., catching lung cancer early increases the chance of survival by 20 percent.
MaineGeneral offers low-dose CT (LDCT) screening, an important tool that can save your life.

Patients urge others to get scanned

Millard Jackson, of Augusta, got screened at the urging of his family – and is glad he did. “The screening is a real piece of cake,” Jackson said. “You’ve got to find out what’s wrong with your car to fix it, right? The same is true for yourself!”

A screening and biopsy found Jackson had two different types of cancer in the same lung. He had surgery performed by Dr. Seth Blank, thoracic surgeon at MaineGeneral, to remove his lower lobe. Now, he’s cancer-free.

“I’m back to work, happy, feel good… healthy!”

Sharon Mercier, of Sidney, was urged to have a screening by her primary care doctor. “I didn’t expect them to find anything,” she said. “I had no symptoms, no shortness of breath, no weakness. My results came back and I had a mass in my left lung.” Mercier also had surgery and is recovering well. She urges others to think about getting a LDCT scan.

“The scan is very easy. It’s not scary or intimidating,” she said. “It’s really a regular test. I knew my results within four days, and they moved right on it. I can’t stress enough for people to get theirs early. I just thank God every day that they caught mine in time – and they wouldn’t have if not for that CT scan.”

What is a low-dose CT scan?

A low-dose CT scan is a type of X-ray that looks for early-stage lung cancer. The scan does not hurt and takes less than five minutes to complete.

Talk to your doctor about getting screened if you:

• Are 50 to 80 years old;
• Are a current or former smoker;
• Have quit smoking within the last 15 years;
• Have smoked one pack per day for 20 years or two packs per day for 10 years.

If a scan finds cancer

At MaineGeneral, you have access to a complete set of services for state-of-the-art care, including screening, diagnostic testing and treatment with specialists in thoracic surgery, medical and radiation oncology and interventional pulmonology.

Currently, MaineGeneral is the only medical center in Maine with robotic broncoscopy, performed by MaineGeneral Pulmonary, which maps a lesion and can access otherwise hard-to-reach lesions in the lung.

“We do flexible bronchoscopy, endobronchial ultrasound and robotic bronchoscopy at the same time,” said Dr. Ranganath, of MaineGeneral Pulmonary. “We get the diagnosis and the staging made at the same time. So, when that patient goes to a surgeon or oncologist, they already know the diagnosis and the staging.”

All this care is available right here in the Kennebec Valley. There is no need to travel to get a screening and, if needed, treatment.

Learn more

Visit our webpage devoted to lung health information:

• Hear from MaineGeneral patients who got low-dose CT screening;
• Watch a video about the screening;
• Hear about cancer prevention;
• Learn about other lung cancer risks such as radon and arsenic;
• View videos by some of our caring doctors and support staff and submit questions for our doctors to answer.

Go to www.mainegeneral.org/lung.

You can join in the efforts of Rotary members and others to wipe polio from the face of the earth.

(NAPSI)—When it comes to combating polio, there’s good news, bad news and better news.

The good news is that efforts to eradicate the dreaded disease have been going on for decades. Back in the disease’s peak years in the 1940s and 50s, it affected between 13,000 and 20,000 people in the United States each year, many of them children. Thousands died. Many others were permanently paralyzed. Then Jonas Salk and Albert Sabin developed vaccines and the number of cases dropped. As of August 30, 2023, only seven cases of “wild polio virus” (two in Pakistan, five in Afghanistan) have been detected in 2023.

The bad news is that even one case of polio is one too many, and while cases of polio have fallen over 99% worldwide since 1988, a variant of the polio virus is causing outbreaks and consuming critical resources needed to stop the transmission of wild poliovirus. What’s more, the COVID-19 pandemic disrupted efforts to combat vaccine-preventable diseases, including polio.

The better news is we know how to eradicate polio. Vaccines are highly effective, and the more people who are vaccinated, the less the virus can spread.

What’s Being Done

The Global Polio Eradication Initiative developed tailored strategies to end polio. It offers multi-vaccine campaigns with polio and other vaccines, and increased environmental surveillance sites to quickly detect the virus.

Also, Rotary and its partners are using a new vaccine, nOPV2, to address outbreaks of the variant poliovirus. Millions of doses have been administered.

Who Is Helping

Polio eradication is the flagship priority of Rotary, a global humanitarian organization with more than a million members around the world. These men and women are business, professional, and community leaders with a shared commitment to making the world a better place.

The organization had the audacity to take on a global effort to protect children everywhere from disability and death due to polio and the tenacity to finish the job and keep its promise to children everywhere.

What You Can Do

You can be part of the effort to end polio in four ways:

1. Donate to the End Polio Now Campaign. Donations will be matched 2:1, up to U.S. $50 million by the Bill & Melinda Gates Foundation.
2. Contact government leaders and encourage them to prioritize financial and political support for polio eradication.
3. Participate in World Polio Day on October 24, 2023, to raise awareness of the importance of polio vaccination and to celebrate the parents, professionals and volunteers who make eradication achievable.
4. Join Rotary. Rotary members have contributed over $2.6 billion dollars and countless volunteer hours to immunize up to 400 million children a year. As a result, more than 20 million people who would otherwise have been paralyzed are walking, and more than 1.5 million people are alive who would otherwise have died.

Learn More

For more information visit: www.polioeradication.org and www.endpolio.org.