Special Reports

Did you get your 10,000 steps today? Many people have adopted this daily walking goal to obtain the recommended amount of physical activity. The 10,000-steps-a-day number comes from the Japanese brand name of a pedometer manufactured in the 1960s, the 10,000 steps meter. In the Fitbit era, counting daily steps remains appealing to many people as a source of motivation.

When people resolve to eat better, one of the first things they think of is to start eating more salads. After all, the structure of a great salad is built on vegetables, particularly leafy greens. Vegetables, along with fruits, are the foundation of healthy eating patterns, as emphasized by the 2015-2020 Dietary Guidelines for Americans. For a 2,000-calorie diet, the Guidelines recommend the equivalent of about 5 cups of vegetables and fruits per day.

The short answer is We dont know, but some studies have linked dietary factors to increased risk of aching joints. For example, some observational research suggests that higher intake of saturated fat, relative to unsaturated fats, is associated with progression of osteoarthritis. Conversely, higher intake of unsaturated fat was linked to less progression.

Vitamin K is an essential fat-soluble nutrient found in leafy green vegetables, broccoli and Brussels sprouts. It plays a key role in the bodys system for controlling bleeding. Now, Tufts HNRCA scientists are exploring vitamin Ks potential role in keeping joint cartilage healthy.

The Mediterranean-type diet is just one dietary pattern among several mentioned in the 2015-2020 Dietary Guidelines for Americans that can help prevent disease and promote health. To be precise, there is not just one Mediterranean diet-not in the sense that theres only one South Beach or Zone diet. Because the Mediterranean region covers multiple unique food cultures, the diet can be thought of as an overall pattern of eating with certain consistent features.

Its often said that whats good for the heart is also good for the brain, and research suggests this may be true for the Mediterranean diet pattern. A variety of studies have found that older adults who eat a Mediterranean-style diet are at lower risk of general age-related decline in memory and other cognitive skills-including Alzheimers disease, the most common form of dementia in older adults. There is growing evidence that a healthy diet rich in green leafy vegetables, berries, whole grains and healthy fats from sources such as olive oil and fish can lower a persons risk for not only heart disease, but cognitive decline related to Alzheimers and stroke as well, says Tammy Scott, PhD, a scientist in Tufts HNRCA Neuroscience and Aging Laboratory.

Like other healthy eating patterns, the Mediterranean diet is rich in sources of unsaturated fats, such as olive oil and nuts, and emphasizes whole grains, legumes, fish, fresh fruits and vegetables, and limits red and processed meat, refined grains and added sugar. Nutrition science has produced convincing evidence that this eating pattern is good for you.

How many times have you heard the message that Americans-particularly older adults-need adequate amounts of calcium and vitamin D for bone health? Major fractures of the hip or spine, often as the result of a fall, can send people to hospitals and nursing homes and raise the risk of disability and death. The Institute of Medicine (IOM) recommends daily intake of 1,000 to 1,200 milligrams (mg) of calcium and 600 to 800 international units (IU) of vitamin D, depending on age.

The American Heart Association and the American College of Cardiology have released an update to guidelines that redefines high blood pressure (hypertension) and makes recommendations on how doctors should treat it. The guidelines lower the threshold at which a person would be diagnosed with hypertension. Under the new standard, its estimated that 46% of American adults can now be diagnosed, or about 100 million people. The guidelines set a lower bar for what will be considered hypertension. Though voluntary, the guidelines are likely to influence how some doctors advise and treat their patients.

Americans consume 6 billion pounds of pasta each year, according to the National Pasta Association. Pasta dishes can fit into a healthy eating pattern. It depends in part on portion size. The type of pasta-regular vs. whole-grain-could also be important, although the evidence for it is not definitive. Its also relevant what sauces and other topping you use to make a pasta dish.