by admin | Feb 12, 2020 | Health & Wellness, Hot Topics
Each February we focus on ways to improve our heart health in honor of American Heart Month. This year we want to help you by turning your attention to the foods you eat and how to make smart choices with our “This or That” challenge!
Below you will see two foods to choose between. Your goal is to choose the food that is the healthier option. Answers can be found at the end of the challenge.
Diet Soda vs Carbonated Water
Skip the drink with the high levels of artificial sweeteners and choose carbonated water! Diet drinks have been linked to symptoms of metabolic syndrome. Some symptoms of this include high blood pressure, high blood sugar, and lower than normal HDL cholesterol levels. Pour yourself a glass of carbonated water and put a slice of fruit in your glass instead!
Butter vs Olive Oil
Pour on the olive oil to maintain good heart health. Butter is full of high amounts of saturated fat. Butter is also known to raise the bad cholesterol levels in your blood. Olive oil and even canola and sunflower oils contain heart healthy mono- and polyunsaturated fats.
Sweet Potato Fries vs French Fries
Warm up your new Air Fryer and start cooking sweet potato fries with a little olive oil. French fries are full of fat and salt and a study linked eating 2-3 servings of fries a week to a higher chance of an early death.
1 oz Salted Nuts vs 1 oz Potato Chips
Pass the pecans, please! When you choose nuts over chips, you are also choosing your health. Regular nut snackers are 14% less likely to develop cardiovascular disease and 20% less likely to develop coronary heart disease.
1.5 oz Dark Chocolate vs 2 Chocolate Chip Cookies
No matter how much you love Grandma’s cookie recipe, your heart needs you to choose the dark chocolate. A study has found that those people who eat dark chocolate 3 times a week reduce their risk of a heart attack or stroke by 11%.
T-bone Steak vs Grilled Salmon Fillet
Just keep swimming! Just keep swimming! Salmon is chock full of omega 3 fatty acids which reduce fat in your blood and reduces clogged arteries. Steak is famous for high levels of saturated fat and LDL cholesterol.
Coca-Cola vs Red Wine
Pop the cork, not the soda tab. Carbonated sodas are full of artificial ingredients and sugar. Red wine has been shown to increase your good cholesterol levels and has many antioxidants that can help protect the lining of the blood vessels in your heart.
You are now a “This or That” Food Challenge winner! Go celebrate with a grilled salmon dinner, a glass of red wine, and a handful of dark chocolate!
Sources:
https://www.webmd.com/heart-disease/ss/slideshow-foods-bad-heart
https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-hearthealthy-food-swaps
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
by admin | Jan 28, 2020 | Health & Wellness
Everyone knows that eating healthy, getting exercise, limiting alcohol intake, and not smoking leads to a healthy lifestyle. Did you know that sleep is also an important part of maintaining a healthy lifestyle? With 1/3 of our lifetime being spent sleeping, this part of our life must take importance. Let’s delve into why sleep is important and what you can do to improve this area of your life.
No Snooze, You Lose
At different stages in our life, we require different amounts of sleep. From birth to 4-years old, toddlers need about 11-14 hours of sleep. They are growing and learning both cognitively and emotionally and this takes lots of energy. To restore that energy that is expended during these active toddler years, they require lots of sleep! School-age children are some of the most active humans on the planet. Being at school from 8-3 everyday really wears their little bodies out. Because of their activity, these children need between 9 and 11 hours of sleep each night. As they grow into their teen years, kids need 8-10 hours. And, as adults, we need 7-9 solid hours of sleep a night.
Why?
During our restful time of sleep, our bodies are hard at work restoring, rejuvenating, growing muscle, repairing tissue, and synthesizing hormones. To say the least, our bodies are never at rest. When we are awake and moving, we are busy processing stimuli, converting calories to energy, and growing, to name a few basic functions. When we sleep, these processes continue but our body also does the intricate work of strengthening our immune system, fighting disease and infection, and processing the day’s emotions through dreams. Scientists say the benefits of good sleep include:
- Sharper brain
- Healthier heart
- Lower blood pressure
- Weight control
- Mood boosters
- Steadier blood sugar
Rhythm Section
To get the optimized benefits of sleep you have to get your body in the correct circadian rhythm. According to the National Institutes of Health, “Circadian rhythms direct a wide variety of functions from daily fluctuations in wakefulness to body temperature, metabolism, and the release of hormones. They control your timing of sleep and cause you to be sleepy at night and your tendency to wake in the morning without an alarm. Your body’s biological clock, which is based on a roughly 24-hour day, controls most circadian rhythms. Circadian rhythms synchronize with environmental cues (light, temperature) about the actual time of day, but they continue even in the absence of cues.” Stimulants like coffee and energy drinks, alarm clocks, and even external lights can interfere with this rhythm and therefore have a negative impact on your overall health.
How?
To get the best sleep and the right amount of sleep, you need to optimize that circadian rhythm. Here are some tips:
- Stick to a consistent schedule of both bedtime AND waketime
- Go for a morning walk—getting your body up and moving when it wakes up from overnight sleep helps reset your rhythm.
- Limit evening technology
- bright lights confuse the brain into believing it’s still daytime
- blue lights—specifically in laptops and cellphones—should be turned off within 2 hours of bedtime
Understanding the importance of and the benefits from a good night’s sleep will help you prioritize this task each day. Start doing the basic work of setting a consistent bedtime and build up to turning off that cellphone game early. You can’t afford to skimp on sleep—your body depends on it!
by admin | Nov 26, 2019 | Health & Wellness
November is Men’s Health Awareness Month and the Movember Foundation uses the month to bring awareness to and support of those tackling prostate cancer, testicular cancer, mental health, and suicide. June is Men’s Health Month; the purpose is to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. The following are recommendations that are supported by evidence from scholarly journals and professional organizations and associations to improve men’s health.
Throughout the world, women live longer than men, although this gap varies tremendously in less developed countries. According to the CIA World Factbook, in the United States, average longevity for women is 82.2 years for women and 77.2 years for men, a five-year gap. Many men have the mentality of “if it isn’t broke, don’t fix it” so if they cannot see or feel an external stimulus, they will think there is nothing ever wrong. A majority of men are just not aware of what they can do to improve their health and live healthier and happier lives.
At a very least, get vaccinated. Everyone needs immunizations to stay healthy, no matter their age. Even if you were vaccinated as a child, you may need updates because immunity can fade with time. Vaccine recommendations are based on a range of factors, including age, overall health, and your medical history. Ask your health care provider or a pharmacist about the recommended vaccinations.
Recommendations for men’s health beginning at age 20 and beyond
- Get an annual physical exam by your primary care provider, including blood pressure, and height/weight checks.
- Annually screen for testicular cancer that includes monthly self-exams.
- Have cholesterol testing every five years.
- Screen for diabetes, thyroid disease, liver problems, and anemia.
- Depending on risk factors, screen for skin cancer, sexually transmitted diseases and HIV infection, and alcohol and drug misuse.
- At 30, screen for coronary heart disease, especially with a strong family history of the disease and/or risk factors.
- At 40, screen for thyroid disease, liver problems, anemia, and prostate cancer.
- At 50, screen for cholesterol every five years; annually screen for Type II diabetes; lipid disorders; and skin, colon, and lung cancer. Obtain a shingles vaccine.
- At 60, screen for depression, osteoporosis, dementia, Alzheimer’s disease, and abdominal aortic aneurysm. Have a carotid artery ultrasound.
- At 70, depending on previous findings, some screenings may be done every six months.
Recommendations for men’s health regardless of age
- Men have more difficulty handling stress than women, partially because women have better social networks and more friends with whom they can confide. Thus, men should seek out more friends, whether they are male or female.
- Laughter increases endorphins, thereby increasing longevity. Get a sense of humor and engage with others with whom you can laugh.
- Avoid tobacco products and non-prescriptive drugs.
- Avoid excessive sun exposure.
- Research the reliability of vitamins or herbs before starting them. Make sure it is recommended by professionals, not just the manufacturer of the item.
- Don’t become a workaholic; it increases stress and can lead to health concerns such as hypertension and weight gain. Get a hobby that helps you decrease stress, exercise in the manner you prefer, and seek help with diet to maintain a desirable weight.
- Men, especially young men, are known for engaging in risky behaviors. Wear seatbelts, helmets when riding bicycles or motorcycles, don’t text or talk on the telephone when driving, and avoid friends who encourage illicit drug use and high alcohol consumption.
- If sexually active, get tested regularly for sexually transmitted infections. You might think you are safe if you engage in sexual activity with only one person, but that person might be having sexual relations with others, a concept called serial monogamy.
- The Guttmacher Institute reports that some boys start having sex at the age of 10 and that number increases each year until by the age of 20, 75 percent of men and boys engage sexual activity by the age of 20. Therefore, start safe-sex education at home and in school beginning at age of 10.
Disclaimer: The Men’s Health Awareness views expressed here are solely those of the author(s) and do not necessarily represent or reflect the views of Excelsior College, its trustees, officers, or employees.
By Larry Purnell, PhD, RN, FAAN
Originally posted on Excelsior.edu
by admin | Nov 5, 2019 | Health & Wellness
Diabetes is a long-lasting health condition that affects how your body converts food to energy. Diabetes patients are unable to make enough of the hormone called insulin or cannot use the insulin that is made in their body efficiently. When this happens, your body can respond in some serious ways that include liver damage, heart disease, vision loss, and kidney disease.
There are two types of diabetes. Type 1 diabetes is an autoimmune disease where the body just stops making insulin. These patients are usually diagnosed as children, teens, or early adults. Type 2 diabetes is a result of your body not using the insulin produced in an efficient manner. About 90% of all diabetic patients are type 2 cases. But, through education and prevention, the effects of diabetes on a person’s body can be lessened.
How is food converted to energy?
When you eat food, most of it is converted to sugar (glucose) and released into your bloodstream to provide you with the energy you need to do daily tasks. When your blood sugar levels increase, your pancreas is then activated to release insulin into your body’s cells and use it for energy. Insulin not only helps convert glucose to energy, but it also helps our body store glucose for future energy use.
Diabetes = Broken Process
In some people, the conversion process is interrupted and the message to the pancreas to release insulin into the cells to use for energy is done ineffectively. These patients have trouble balancing the correct amount of insulin in their cells and so therefore have a harder time maintaining energy levels. Diabetic patients try to get rid of extra sugar (blood sugar level of 180 +) through the kidneys and therefore have the need to urinate more often. When releasing large amounts of sugar through urine, it means that there is less available to convert to energy and leads to lethargy, loss of appetite, and excess burning of body fat.
Education & Prevention is Key
For people with either type 1 or type 2 diabetes, understanding how your body processes sugar and maintains healthy blood sugar levels is paramount. Those with type 1 diabetes require daily insulin shots to keep blood sugar levels even. These patients are unable to reverse this autoimmune disease and solely rely on insulin shots to level out glucose levels. Those with type 2 diabetes can control the progression of this disease by making healthy diet choices and exercising regularly. In some cases, type 2 diabetics also have to include insulin shots or diabetes pills.
November is National Diabetes Month and is a great opportunity to adopt healthy lifestyle habits. Maintaining blood sugar levels through diet and exercise as well as becoming aware of the effects of the eating choices you make is key to understanding this disease. For more information on diabetes and how to make good choices, visit the American Diabetes Association website.
by admin | Jul 23, 2019 | Health & Wellness, Hot Topics
Growing up can be tough. The challenges of school, relationships with friends, sports and other activities can be stressful for children. Peer pressure, along with what they see and hear daily via social media, TV, movies and video games, can cause them to stress out about how they look. Comparing themselves with their friends—or, worse, with supermodels, movie stars, or pro athletes—can then lead to a negative body image.
- An obsession with their size, shape, weight, and muscles (or lack there of)
- Spending time looking in the mirror looking for and pointing out flaws they think they see
- Talking negatively about themselves
- Constantly looking for ways to improve their looks
- Comparing themselves with others
If you know a child who’s struggling with their body image, here are some things you can do to help:
- Start a discussion about body image.
- Talk about the messages we get through media.
- Try to avoid using judgmental terms like “fat” or “skinny.”
- Stress the importance of healthy eating and physical activity.
- Support their efforts and praise achievements.
- Set a good example
If you think there’s a serious problem
When a child or adolescent has serious issues about the way they see themselves, it can lead to depression, negative behaviors, and eating disorders. Watch for these signs:
- Skipping meals, fasting, constant dieting, or binge eating
- Obsessive exercise/weight training
- Using diet pills or laxatives for losing weight or growth hormones for developing muscle mass
If you think your child has or may have an eating disorder or other serious body image issue, talk to a doctor or health care professional. Getting the right treatment can make all the difference.
By Bill Olson
Originally posted on ubabenefits.com
by admin | Jun 27, 2019 | Health & Wellness
Ever notice how you can get an overall feeling of well-being after taking a long walk, shoveling snow, dancing, or playing Frisbee with the kids? It’s not just because you can check “get some physical activity” off your to-do list. Turns out, there are physiological reasons why you get that feeling. And for people who suffer from a mental health condition like depression, anxiety or ADHD, exercise can relieve symptoms almost as well as medications, and can sometimes help certain symptoms from coming back.
How does it work? Researchers aren’t completely sure. But we do know that physical activity causes certain substances that affect brain function to kick in. These include:
- Endorphins– brain chemicals that reduce stress or pain and increase feelings of well-being
- Serotonin– a brain chemical that affects mood
- Glutamate and GABA– chemicals that influence parts of the brain that affect emotions and mental clarity
- BDNF(brain-derived neurotropic factor) – a protein that protects nerve cells in the brain that help control depression-like symptoms
Many people have found that exercise helps keep anger, stress, and muscle tension at bay and can help you sleep, which helps lessen stress, boost concentration, and improve self-esteem. In addition, it can help you cope with challenges in a healthier way, instead of turning to behaviors like drinking alcohol, which can actually make symptoms worse.
Recommendations for physical activity are the same for mental health benefits as they are for physical benefits: try for at least 150 minutes per week. But even one hour a week has been shown to help with mood disorders like depression and anxiety and even substance use disorder. But people suffering from mental health conditions may find it hard to do even that small amount. No matter how much you try to convince yourself to get up and move, you just can’t get motivated.
If this happens, remind yourself that just a walk around the block is a great start. Don’t set yourself up for failure by telling yourself you “should” be doing more. Just start somewhere, and hopefully the benefits you start to notice will keep you motivated to build up from there. Finding an activity you actually enjoy can really help you stay motivated.
There’s no doubt that physical activity is beneficial for mind and body. And even just short spurts are helpful. But if you are having symptoms of depression, anxiety or another mental health condition, physical activity may not be enough. Always talk to your doctor or a therapist if your symptoms are troublesome — you may benefit from medication and/or talk therapy.
Whatever you do to boost your activity level – even taking the smallest of steps – give yourself lots of props. Getting started isn’t easy and staying motivated can be challenging. But try. It just might leave you feeling great.
By Bill Olson
Originally posted on ubabenefits.com
