As the days grow longer and brighter, spring often sparks a desire to refresh our surroundings. But spring cleaning isn’t just about clearing cobwebs or organizing shelves. It can also bring real health benefits—physically, mentally, and emotionally.
Cleaning Can Positively Impact Your Physical Health
To begin with, many spring-cleaning tasks count as physical activity. Scrubbing floors, vacuuming, and yard work all require movement and effort. These chores help increase your heart rate and can support cardiovascular health. According to national guidelines, adults should aim for at least 30 minutes of moderate physical activity most days of the week. Short bursts of movement throughout the day still offer health benefits, so tackling household projects can improve your fitness without requiring a formal workout. In fact, research shows spring cleaning can also benefit your mental clarity and mood, making it a win for both body and mind according to this article by Real Simple.
Reduce Stress by Reducing Clutter
In addition to physical benefits, spring cleaning supports your mental well-being. Studies show that cluttered environments increase stress and reduce focus.
In fact, research from Real Simple reports that women in messy homes show higher levels of cortisol, the body’s primary stress hormone. A cleaner space can help calm your mind and improve your mood.
When we organize our space, we often feel more in control. This mental clarity creates space for better sleep and a stronger sense of balance.
Improve Indoor Air Quality
Next, cleaning can reduce the allergens that affect your breathing. Dust, mold, and pollen tend to collect indoors, especially during seasonal transitions. Removing these allergens improves air quality and benefits people with allergies or asthma. Regularly cleaning vents, changing air filters, and dusting surfaces can go a long way in reducing airborne irritants. Even opening windows to circulate fresh air makes a noticeable difference. Clean air contributes to overall well-being, particularly for those with respiratory sensitivities.
Small Habits Create Long-Term Benefits
Beyond the physical and mental improvements, spring cleaning helps set the tone for new habits. Starting small, like organizing your fridge or clearing counters, can spark healthy routines.
When your home feels more functional, you’re more likely to cook at home or prep meals. A clean space encourages positive decisions—whether that’s choosing nutritious foods or exercising more consistently.
Over time, these small steps lead to meaningful lifestyle changes. Spring cleaning can be a gateway to long-term behavior change.
Start Where You Are
Finally, remember that spring cleaning doesn’t need to happen in one day. Break big tasks into manageable steps. Focus on progress, not perfection.
Even a few hours of cleaning each week can add up to better health and a more peaceful home. Use this season as a reminder that your surroundings affect your health—and small changes can make a big impact.
Want to explore more ways to feel your best? Check out one of our earlier posts on free ways to stay healthy!
Improving your metabolic health is one of the most impactful ways to enhance your overall well-being. Metabolic health refers to how effectively your body processes and uses energy from food. Optimizing it can lead to better energy levels, weight management, and a reduced risk of chronic diseases like diabetes and heart disease.So, what are some of the different ways you can find out what state your metabolic health is in? Let’s take a look at a few.
Understanding Your Metabolic Health
Metabolic health is essentially how well your body processes food into energy. It includes factors such as blood sugar levels, cholesterol, blood pressure, and body weight. When these elements are balanced, you are considered metabolically healthy. However, poor metabolic health can lead to conditions like heart disease, stroke, and diabetes. Having a clear picture of your metabolic health is essential, and the best way to get that clarity is through regular screenings. These tests can give you and your healthcare provider the information needed to create a plan for improvement. For more information on the benefits of regular metabolic health screenings, check out this article from the Cardio Metabolic Institute.
Key Screenings for Metabolic Health Improvement/Screenings to consider
Blood glucose testing measures how well your body is managing blood sugar. This test is particularly important for identifying prediabetes or diabetes. Keeping blood sugar levels stable is a cornerstone of metabolic health. GLP-1 medications are becoming increasingly popular ways to address metabolic health. If you are considering GLP-1 medications, which help regulate blood sugar and aid in weight loss, knowing your current blood sugar levels is critical. This screening can determine whether medications like GLP-1s are an appropriate option.
Lipid Profile (Cholesterol and Triglycerides)
A lipid profile measures your cholesterol and triglyceride levels. High cholesterol can indicate metabolic dysfunction and increase your risk for heart disease. Knowing your cholesterol levels allows you to track how your metabolic health improves over time, whether through medication, lifestyle changes, or both. If GLP-1 medications are something you are considering, having a baseline reading on these levels is important.
Blood Pressure Measurement
Blood pressure is a vital indicator of heart and overall health. High blood pressure, or hypertension, is a common sign of poor metabolic health and can lead to severe conditions like heart disease or stroke. By regularly monitoring blood pressure, you can catch issues early and take action. GLP-1 medications can also help lower blood pressure, making this a crucial metric for anyone considering such treatments. If you’d like more information on dealing with high blood pressure, check out one of our earlier posts, How to Manage High Blood Pressure.
Body Composition Analysis (BMI, Waist Circumference, Body Fat Percentage)
Body composition analysis gives insight into how much fat is carried, particularly around the abdomen, and where it can have the greatest impact on metabolic health. Central obesity, or fat concentrated around the belly, is a strong predictor of metabolic issues. Since GLP-1 medications are effective for weight loss, understanding your body composition beforehand helps set expectations for how the medication can help. Additionally, some healthcare providers require certain BMI ranges as a prerequisite for prescribing GLP-1 medications.
Liver Function Tests
The liver plays a central role in regulating metabolism. A liver function test can detect any issues, such as fatty liver disease, that might be affecting your overall metabolic health. Also, it is prudent to rule out any extenuating circumstances, like disease, before setting out to improve any part of your health.
Insulin Sensitivity Test (Oral Glucose Tolerance Test)
Insulin sensitivity tests assess how well your body uses insulin to process glucose. Resistance to insulin is a hallmark of poor metabolic health and can often lead to type 2 diabetes. GLP-1 medications improve insulin sensitivity, so it’s beneficial to understand where you stand before starting treatment. This test provides valuable insight into how well your body manages glucose and whether medication could be helpful.
The Recent Role of GLP-1 Medications in Metabolic Health
GLP-1 medications have gained popularity due to their effectiveness in managing both diabetes and obesity. These drugs work by regulating blood sugar, reducing appetite, and promoting weight loss. Every day more and more people are looking to improve their metabolic health, and many are considering GLP-1s to accomplish that. However, it’s essential to discuss with your primary care physician and complete comprehensive health screenings before starting any new medications. Knowing your baseline metabolic health allows your healthcare provider to determine if GLP-1s are safe and likely to be effective for you.
How to Get Started with Your Screenings
To improve your metabolic health, start by discussing your goals with a healthcare provider. Routine check-ups and screenings help ensure you are on the right track. Your healthcare provider can also guide you through making the necessary lifestyle changes for better health outcomes. Be proactive by scheduling these essential screenings today. This is the first step toward understanding your metabolic health and creating a personalized plan to improve it.
Let’s Review
Understanding the state of your metabolic health through key screenings is crucial to your overall well-being. Regularly monitoring blood sugar, cholesterol, blood pressure, and body composition can help prevent chronic diseases. Additionally, for those considering GLP-1 medications, these screenings provide the foundation for a safe and effective treatment plan. Take control of your health by starting the discussion with your primary care physician and taking the first step toward a healthier, more balanced you!
Obesity as a chronic disease has quickly become a modern epidemic. Since 1975 its prevalence has tripled worldwide, with 13% of the world’s adults considered obese, and 39% qualifying as overweight. The World Health Organization, and other scientific organizations, define obesity as a chronic disease that results from a buildup of excessive body fat that can harm health. While that is a somewhat broad definition, it’s essential to understand the different conditions chronic obesity can lead to.
Obesity and Type 2 Diabetes
Firstly, obesity can lead to Type 2 diabetes, a condition characterized by blood glucose levels too high for the body to manage. Individuals affected by obesity are at a significantly higher risk of developing Type 2 diabetes, which can lead to a range of complications.
Cardiovascular Disease: Individuals with type 2 diabetes are at a significantly higher risk of developing cardiovascular diseases. Heart attack, stroke, and peripheral artery disease are all elevated concerns for type 2 diabetics. Diabetes accelerates the process of atherosclerosis (hardening and narrowing of the arteries), which can lead to blockages in blood vessels supplying the heart and brain.
Kidney Disease (Diabetic Nephropathy): Diabetes can damage the kidneys over time, leading to a condition called diabetic nephropathy. This can progress to chronic kidney disease and eventually kidney failure, necessitating dialysis or kidney transplantation.
Nerve Damage (Neuropathy): Prolonged high blood sugar levels can damage the nerves throughout the body, leading to neuropathy. This can cause numbness, tingling, or pain in the extremities, digestive issues, and sexual dysfunction. In severe cases, neuropathy can lead to foot ulcers and lower limb amputation.
Amputation: Diabetes can impair blood flow to the feet and damage nerves. This increases the risk of foot ulcers, infections, and poor wound healing. Severe foot complications may require amputation.
Obesity is also closely linked to high blood pressure, also known as hypertension. Approximately three out of four patients with high blood pressure are obese. If left untreated or unmanaged, hypertension can lead to several serious health risks, including:
Kidney Damage: Hypertension can damage the blood vessels in the kidneys, impairing their ability to filter waste products from the blood. Over time, this can lead to chronic kidney disease and eventually kidney failure, requiring dialysis or kidney transplantation.
Stroke: Hypertension is a major risk factor for stroke, a condition where the blood supply to the brain is interrupted or reduced, leading to brain damage. High blood pressure can cause blood vessels in the brain to weaken and rupture (hemorrhagic stroke) or become blocked by blood clots (ischemic stroke).
Peripheral Artery Disease (PAD): Chronic hypertension can damage the arteries throughout the body, including those supplying the legs and arms. This can lead to peripheral artery disease, a condition characterized by reduced blood flow to the extremities. This can result in pain, numbness, and impaired wound healing.
Aneurysms: Hypertension increases the risk of developing aneurysms, which are weak spots in the walls of blood vessels. These weak spots can bulge and rupture, causing life-threatening internal bleeding. Aneurysms can occur in various locations, including the aorta (aortic aneurysm) and the brain (cerebral aneurysm).
Vision Problems: Chronic hypertension can damage the blood vessels in the eyes, leading to retinopathy, a condition that can cause vision problems and, if left untreated, may lead to blindness.
It’s essential for individuals with hypertension to work closely with healthcare professionals. Monitoring and managing blood pressure through lifestyle modifications, medication, and regular check-ups to reduce the risk of these serious complications.
Obstructive Sleep Apnea
Obesity can also lead to respiratory disorders like obstructive sleep apnea (OSA). Sleep Apnea can have significant health implications if left untreated. Some of the health risks associated with sleep apnea include:
Arrhythmias: OSA is associated with an increased risk of cardiac arrhythmias, including atrial fibrillation, bradycardia (slow heart rate), and ventricular arrhythmias. The intermittent drops in blood oxygen levels and changes in intra-thoracic pressure during apnea episodes can trigger electrical disturbances in the heart.
Neurocognitive Impairment: OSA can impair cognitive function and lead to daytime sleepiness, fatigue, and decreased alertness. Chronic sleep disruption and intermittent hypoxemia can contribute to issues in attention, memory, executive function, and mental performance.
Mood Disorders: OSA is associated with an increased risk of mood disorders such as depression and anxiety. The chronic sleep disruption and alterations in neurotransmitter levels resulting from untreated OSA can contribute to mood disturbances and affect emotional well-being.
Additionally, those with sleep apnea can suffer from a range of other conditions previously mentioned like cardiovascular disease and hypertension. You can start to see how interconnected obesity and the various resulting conditions are. Many of these conditions lead to an increased risk of something obesity already elevates your risk for and that is part of why it is such a major issue. The more you can avoid putting your health and quality of life at risk, the better off you will be.
Prevention and Management
The good news is that obesity is largely preventable and manageable. While not all effects of obesity can be completely reversed, significant improvements can be made with a decrease in weight. Early intervention is crucial in addressing obesity and mitigating its associated health risks. Lifestyle changes, including adopting a balanced diet and engaging in regular physical activity, play a vital role in weight management.
For individuals with severe obesity, there are more options available today than ever before. Medical interventions such as bariatric surgery, or the prescribing of GLP-1 medications, paired with a proper diet and exercise, can push certain chronic weight responsive medical conditions into remission. Additionally, support networks and resources, including healthcare professionals and community programs, can provide valuable assistance and guidance on the journey to better health. For more resources, Harvard’s School of Public Education has provided this list for those seeking additional help in dealing with obesity.
Review
In summary, understanding that there are numerous associated health risks with obesity is paramount for your well-being and longevity. The severity of health risks escalates every day spent at an unhealthy weight. That is why the importance of early intervention and proactive management can’t be understated. By taking action to prevent and manage obesity, you can significantly reduce your risk of developing debilitating health conditions. As they say, “an ounce of prevention is better than a pound of cure”, and that statement rings true regarding obesity.
In our fast-paced society, sleep often takes a back seat to other priorities. However, National Sleep Awareness Month serves as a timely reminder of the importance of quality sleep for our overall health. Sleep is the cornerstone of our overall well-being. When you aren’t getting quality sleep, your body is not able to function at an optimal level.
Understanding Quality Sleep
First, there is more to quality sleep than just the number of hours one spends in bed. Quality sleep encompasses the depth and restfulness of our sleep cycles, including stages vital for our physical and mental restoration. It is a complex process that takes place in stages that we cycle in and out of throughout the night. The two main stages of sleep are REM (Rapid Eye Movement) and NREM (non-REM) sleep. There are also sub-stages of each, that we experience before the process starts over and repeats.
The Stages of Sleep
Stage one is considered the “dozing off” stage, which typically lasts one to five minutes. At this point, your body has yet to full relax and it’s very easy to awaken at this time. Stage 2 is when physiological changes begin, like the slowing down of your breathing, heart rate, and a drop in body temperature. Your brain activity will also decrease, although you may have noticed short bursts of activity at this stage. These bursts of activity are called “sleep spindles” and are thought to be associated with memory stabilization.
Stage 3, or deep sleep, is thought to be when the restorative qualities of restful sleep begin to take effect. This stage lasts roughly 20-40 minutes in each cycle and will be repeated throughout the duration of your sleep. Finally, after about 90 minutes we reach the final stage, REM sleep. REM sleep is critical to our cognitive functions like memory, how we learn, and creativity. Ideally, this is a stage we reach multiple times in a night, with each time lasting longer than the previous.
The Importance of Quality Sleep
Successfully getting through all the different stages is vital to obtaining quality sleep. Interruptions disrupt our ability to progress to the deep and REM stages of sleep which are critical to waking up feeling truly rested. Quality sleep plays a major role in maintaining both physical and mental well-being. Physically, it boosts our immune system functionality, supports heart health, and aids in weight management by regulating hormones responsible for hunger and metabolism. Mentally, it enhances cognitive function, promotes emotional well-being, and helps manage stress effectively, thereby improving overall resilience and mental acuity.
Factors Affecting Sleep Quality:
Several factors can influence the quality of our sleep. Lifestyle habits such as diet, exercise, and screen time can either facilitate or hinder our ability to achieve restful sleep. Additionally, environmental factors like bedroom ambiance, external temperature, background noise, and stressors like work or relationship issues significantly impact sleep quality. The more we can limit external factors the better our sleep hygiene will be. There are also medical concerns that can prevent us from getting the restful sleep our bodies require to properly function. The presence of sleep disorders such as sleep apnea or insomnia are incredibly impactful on our quality of sleep. Understanding these factors empowers us to make informed decisions to improve our sleep hygiene.
Tips for Improving Sleep Quality:
Improving sleep quality requires a multifaceted approach encompassing healthy habits and a conducive sleep environment. Establishing a consistent sleep schedule by going to bed and waking up at the same time each day regulates our internal body clock, promoting better sleep quality. Almost everyone has heard of the Circadian Rhythm, or the physical, mental, and behavioral changes in our bodies that follow a 24-hour cycle. These changes that occur within us are extremely important when it comes to preparing the body for sleep. Aptly named, it is a rhythm that has to be maintained if quality sleep is a personal goal.
Additionally, our external environment is equally important as our internal one. Optimizing the sleep environment involves creating a comfortable and tranquil setting free from distractions such as harmful noise and light. It may take some experimenting, but finding out what works for you is key. White noise machines may be distracting for some, while being the missing ingredient to falling asleep for others. Moreover, practicing stress management techniques and seeking medical assistance for sleep disorders are essential strategies for enhancing sleep quality and overall well-being.
Sleep Awareness Campaigns and Resources:
National Sleep Awareness Month serves as a platform to raise awareness about the importance of quality sleep and disseminate valuable information and resources to the public. Various campaigns and initiatives aim to educate individuals about healthy sleep habits and provide support for those struggling with sleep-related issues. If you feel like you may be suffering from a sleep related disorder, mental or physical, visit the American Sleep Apnea Association’s website to find more information on what resources are available to you. Another option more and more people are turning to is that of sleep studies. If you’re curious about what kind of insights a sleep study can provide, check out this article from the Sleep Foundation.
Moving Forward Towards Quality Sleep
Whatever you decide to do, remember that quality sleep is a fundamental pillar of good health and wellness. As we observe National Sleep Awareness Month, let’s recognize the profound impact of sleep on our physical and mental well-being. By prioritizing sleep and adopting healthy sleep practices, we can unlock the transformative benefits of quality sleep and embark on a journey toward enhanced vitality and overall well-being.
In today’s world there are more ways than ever to pursue weight loss and wellness. However, among the newest technology and trends, a common theme persists: Accountability. Let’s delve into the concept of accountability in health and wellness. As individuals strive to adopt healthier habits and achieve their wellness goals, accountability still serves as a guiding principle. With the rise of technology, particularly health tracking apps and wellness tech, accountability has taken on a new dimension. These innovative tools empower individuals with more useful information than ever before, allowing them to take charge of their health journey.
Understanding Accountability in Wellness
First and foremost, let’s define what accountability means in the context of health and wellness. Essentially, accountability involves taking responsibility for one’s actions and choices concerning health behaviors. It entails setting clear, measurable goals and actively tracking progress towards those goals. The tracking of progress via technology has specifically breathed new life into how we maintain true accountability. We have access to more information relative to our wellness journey than ever before, illuminating our path to a better self. By holding oneself answerable to healthy practices, individuals can foster a new sense of ownership over their wellness journey.
The Role of Health Tracking Apps & Wellness Tech
Transitioning to the role of technology in promoting accountability, health tracking apps and wellness tech are revolutionizing how we approach health. These tools offer a comprehensive overview of an individual’s health status and behaviors. Additionally, apps like The Preventive Plan from U.S. Preventive Medicine, actually encourage us to do the little things that often go overlooked. Things like Health and Wellness Assessments or blood panels, that provide the insight we would otherwise go without, can lead to breakthroughs like why we haven’t been able to lose those few stubborn pounds. From tracking physical activity and nutrition to monitoring sleep patterns and stress levels, these apps provide invaluable awareness to various aspects of health and well-being.
Benefits of Tracking your Health
Moving forward, let’s explore the benefits of using health tracking apps and wellness tech for accountability. First, they promote increased awareness of behaviors and habits, empowering users to make more informed choices. Additionally, these tools serve as constant motivators, offering encouragement to stay on track with health goals. They also provide data-driven insights that enable individuals to make evidence-based decisions about their health. Lastly, many apps feature social support and community features, fostering a sense of accountability among users. Anyone who has ever tried pursuing a lifestyle or behavior change by themselves can attest to the increased difficulty of going it alone.
Testimonials on the Power of Accountability in Wellness
Transitioning to real-life experiences, success stories abound among individuals who have embraced health tracking apps and wellness tech. There are even instances where app users who adhered to the prompts suggested to them have made potentially lifesaving discoveries.
Shannon, a man from Jacksonville, FL, had this to say about his experience, “The Preventive Plan’s routine labs and biometric screenings found I had dangerous levels of glucose, and I was not aware I was diabetic. I changed my entire lifestyle and now have normal glucose levels and am hoping to come off the diabetes medication.”
Similarly, a woman named Teresa from Urbandale, IA, also found the accountability offered by her chosen wellness app helpful in making material changes to her lifestyle, stating “Thanks to The Preventive Plan, I am more conscientious of my daily walk of 2 miles. It helps curb my appetite and reminds me to make healthier choices on my snacks and meals.”
These success stories underscore the transformative power of accountability through technology.
Tips for Effective Tracking
Now, let’s delve into some practical strategies for effective health tracking. To make the most of health tracking apps, it’s essential to follow some key strategies. First, set specific, achievable goals that align with your health objectives and utilize the opportunities for accountability in the app of your choice when creating those goals. Consistently logging data and progress ensures that you have a clear picture of your health journey. Be sure to make use of reminders and notifications to stay on track and maintain consistency in tracking. Finally, regularly review and analyze your data to identify trends and areas for improvement. Data serves no real purpose if it is not analyzed and used to draw meaningful and applicable conclusions.
Challenges and Considerations
Transitioning to potential challenges, it’s essential to acknowledge certain considerations when using health tracking apps and wellness tech. Data accuracy and privacy concerns are valid considerations that users should address when using these apps. For more information on the ethical considerations to keep in mind while choosing a fitness app, check out Fitness Trackers’ Ethical Use of Data from North Carolina State University’s Institute for Advanced Analytics. Another consideration would be that the reliance on technology in pursuit of fitness may sometimes lead to obsession or burnout. To mitigate these risks, users should practice mindfulness and balance when utilizing health tracking apps and wellness tech.
Final Considerations for Accountability
In conclusion, accountability is a powerful catalyst for achieving and maintaining health and wellness goals. Through the use of health tracking apps and wellness tech, individuals can take control of their health journey with newfound vigor. By setting goals, tracking progress, and leveraging technology for support, anyone can embark on a path to improved health and well-being. We can all improve by embracing accountability and harnessing the transformative potential of health tracking apps in the pursuit of optimal wellness.
Hypertension, also referred to as high blood pressure, is a silent yet widespread health condition that affects millions of people worldwide. Despite its prevalence, hypertension often goes undetected until serious complications arise. In this post, we’ll delve into the causes, its devastating effects on the body, and the importance of early detection.
Understanding Hypertension: What Causes High Blood Pressure?
Hypertension occurs when the force of blood against the walls of the arteries is consistently elevated. While the exact cause is often unknown, several factors can contribute to its development. These include genetics, lifestyle choices, such as diet and physical activity levels, underlying medical conditions, such as kidney disease and thyroid disorders, and environmental factors, such as stress and excessive alcohol consumption. Understanding the underlying causes of hypertension is crucial for effectively managing and controlling blood pressure levels.
The Devastating Effects of Hypertension on the Body
Uncontrolled hypertension can wreak havoc on various organs and systems throughout the body, leading to serious health complications. One of the most significant associated risks is cardiovascular disease, including heart attacks, strokes, and heart failure. Additionally, long term high blood pressure can damage the blood vessels in the kidneys. This increases the risk of kidney disease and kidney failure. Furthermore, high blood pressure is a leading cause of vision loss, as it can damage the blood vessels in the eyes and lead to retinopathy and other ocular complications. Understanding the potential consequences of untreated hypertension underscores the importance of proactive management and regular blood pressure monitoring.
Identifying the Silent Killer: The Importance of Regular Blood Pressure Checks
Hypertension is referred to as the “silent killer” because it typically doesn’t cause noticeable symptoms until advance stages are reached. Many individuals are unaware they have it until they experience a serious health event like heart attack or stroke. Regular blood pressure checks are essential for early detection and prevention of high blood pressure-related complications. Healthcare providers recommend routine blood pressure screenings for adults, starting at age 18. More frequent checks are recommended for individuals with high risk factors. Factors such as obesity, diabetes, and a family history of the condition being the most common.
Lifestyle Modifications and Treatment Strategies for Hypertension
Fortunately, hypertension is a highly manageable condition, and lifestyle modifications can play a significant role in controlling blood pressure levels.
Lifestyle Modifications for Reducing Hypertension
These modifications include:
Reducing sodium intake.
Maintaining a healthy weight.
Limiting alcohol consumption.
Engaging in regular physical activity/exercise.
Adopting a heart-healthy diet rich in fruits, vegetables, whole grains, and lean proteins.
Managing stress through relaxation techniques, such as meditation and deep breathing exercises. (For more information on stress management techniques, check out Journey to Better Stress Management).
In addition to lifestyle modifications, healthcare providers may prescribe medication to lower blood pressure levels and reduce the risk of complications in individuals with hypertension.
Empowering Individuals to Take Control of their Blood Pressure
Empowering individuals to take control of their blood pressure is essential for preventing hypertension-related complications and improving overall health outcomes. This includes educating individuals about the importance of regular blood pressure monitoring, promoting healthy lifestyle choices, providing access to resources and support services, and encouraging open communication with healthcare providers. Changes You Can Make to Manage High Blood Pressure from the American Heart Association is a great example of just one such resource that has a wealth of information on Hypertension and blood pressure related issues. By working together to raise awareness about high blood pressure and its risk factors, we can empower individuals to take proactive steps towards better cardiovascular health and well-being.
Takeaways
In conclusion, hypertension is a silent yet serious health condition that requires attention and proactive management to prevent complications and improve outcomes. By understanding the causes of high blood pressure, recognizing its devastating effects on the body, prioritizing regular blood pressure checks, adopting healthy lifestyle modifications, and seeking appropriate medical treatment, when necessary, individuals can take control of their blood pressure and safeguard their long-term health. Let’s unmask hypertension, raise awareness, and work together to promote better cardiovascular health for all.
April marks Alcohol Awareness Month. This annual observance encourages reflection on the dangers of excessive drinking and its long-term health implications.
In today’s fast-paced world, stress is a common experience for many people. However, you may not realize that stress doesn’t just affect your mood—it also impacts your physical health, especially your heart. Understanding this connection is crucial for maintaining overall well-being.
The Physiology of Stress
First, let’s delve into how our body responds to stress. Our bodies respond to stressors by releasing hormones like adrenaline and cortisol. These hormones trigger physiological changes such as increased heart rate, elevated blood pressure, and heightened alertness. When faced with extreme stress, your body kicks into high gear, initiating what’s known as the “fight-or-flight” response. This response is your body’s way of preparing to deal with a perceived threat. The physical change that accompanies this response is substantial. Together, adrenaline and cortisol play a crucial role in the body’s stress response, enabling individuals to cope with challenging situations.
Chronic Stress & Cardiovascular Health
Now, let’s explore the long-term effects of chronic stress on heart health. While the fight-or-flight response is essential for dealing with immediate danger, prolonged exposure can take a toll on your heart. Chronic stress can lead to persistent activation of the stress response system, resulting in sustained elevation of stress hormone levels. Over time, this contributes to the development of various cardiovascular problems. Hypertension, atherosclerosis, and increased risk of heart attack and stroke are all byproducts of prolonged exposure to elevated stress hormones. Chronic Stress can also contribute to a number of other disorders besides cardiovascular.
Disorders Caused by Chronic Stress
Most are aware of the connection between chronic stress and cardiovascular problems, but stress can have a greater impact than you’d think. Mental health aside, there are multiple systems in the body that are negatively affected by exposure to chronic stress. It’s important to understand what happens when we ignore stress levels and the changes our bodies experience as a result.
Metabolic Disorders:
Cortisol plays a role in regulating metabolism and blood sugar levels. Chronic stress-induced elevation of cortisol can lead to insulin resistance and impaired glucose tolerance. Ultimately, these changes in metabolism lead to an increased risk of type 2 diabetes. Excess cortisol may also promote the accumulation of visceral fat (fat stored around the abdomen), contributing to obesity and metabolic syndrome.
Immune Suppression:
While short-term stress can enhance immune function, chronic stress and elevated cortisol levels can suppress immune activity over time. This immune suppression may increase susceptibility to infections, delay wound healing, and exacerbate autoimmune conditions.
Digestive Disorders:
Chronic stress can disrupt normal digestive processes, leading to gastrointestinal issues such as indigestion, acid reflux, irritable bowel syndrome (IBS), and inflammatory bowel disease (IBD). Elevated cortisol levels may also contribute to weight gain and abdominal obesity, further increasing the risk of metabolic and cardiovascular problems.
Mental Health Concerns:
Chronic stress and prolonged exposure to high levels of adrenaline and cortisol are associated with an increased risk of mental health disorders such as anxiety, depression, and burnout. These stress-related mental health issues can negatively impact overall quality of life and exacerbate physical health problems.
Sleep Disturbances:
Elevated cortisol levels can disrupt the body’s natural sleep-wake cycle, leading to difficulty falling asleep, staying asleep, or experiencing restorative sleep. Chronic stress-related sleep disturbances can contribute to fatigue, irritability, impaired cognitive function, and an increased risk of mood disorders.
Musculoskeletal Problems:
Chronic muscle tension resulting from prolonged stress and elevated cortisol levels can lead to musculoskeletal problems such as tension headaches, migraines, neck and shoulder pain, and temporomandibular joint (TMJ) disorders.
For more details on the different ways stress impacts your physical health, check out Stress Effects on the Body from the American Psychological Association.
Everyday Stressors and Heart Health
Next, let’s consider how everyday stressors impact heart health. Beyond major life events, everyday stressors like work pressure, relationship conflicts, financial worries, and time constraints can also impact your heart health. These types of consistent stressors can contribute to a chronic state of stress. It is during that chronic state of stress that existing cardiovascular conditions can become aggravated. Longterm exposure to chronic stress also puts you at greater risk of developing heart problems in the future. Those are just some of the more well-known examples of how stress impacts the body.
Managing Stress for a Healthy Heart
So, what steps can you take to protect your heart from the effects of stress? Fortunately, there are effective strategies for managing stress and promoting heart health. Incorporating relaxation techniques such as deep breathing exercises, meditation, and progressive muscle relaxation into your daily routine can help lower stress levels and reduce the strain on your heart. Additionally, engaging in regular physical activity, maintaining a healthy diet, getting adequate sleep, and practicing time management skills can all contribute to better stress management and improved cardiovascular well-being.
Finding Your Stress Relief
Lastly, let’s discuss the importance of finding personalized stress relief methods. It’s essential to recognize that everyone responds to stress differently. So, it’s important to find stress relief strategies that work best for you. Whether it’s spending time in nature, pursuing hobbies you enjoy, connecting with loved ones, or seeking professional help, stress relief is vital to your health. Maintaining balance in life can be difficult, but the benefits of prioritizing activities that help you to unwind and recharge cannot be underestimated. To explore more ways to relieve stress, check out our blog post 5 Stress Management Tips to Implement this Year.
What We’ve Learned
The link between stress and heart health underscores the importance of managing stress effectively. By understanding how stress affects your body and implementing stress management techniques tailored to your needs, you can protect your heart and promote overall well-being. Remember, taking care of your mental health is just as important as taking care of your physical health, and often one in the same. So, be sure make self-care a priority in your daily life and take advantage of the stress relieving opportunities available to you. They may just save your life!
As the year draws to a close, it’s essential to take stock of our health and wellness journey. The end of the year offers us an opportunity for reflection, allowing us to assess our progress, celebrate achievements, and set new goals for the coming year.
Reflecting on Your Health and Wellness Goals
At the beginning of the year, many of us set health and wellness goals with the best intentions. Now is the perfect time to revisit those goals and evaluate how far we’ve come. Reflecting on our goals allows us to see what we’ve accomplished and what areas may need more attention. Take a moment to assess your progress in various aspects of your health, including physical fitness, mental well-being, nutrition, and stress management. By reflecting on our journey, we gain valuable insights that can inform our decisions moving forward.
Celebrating Health Achievements & Milestones
In our pursuit of better health and wellness, it’s important to celebrate even the smallest victories. Whether it’s reaching a fitness milestone, making healthier food choices, or prioritizing self-care, every achievement deserves recognition. Celebrating our successes not only boosts our confidence but also reinforces positive behaviors. Take pride in how far you’ve come and acknowledge the effort you’ve put into improving your well-being. By celebrating our achievements, we build momentum and motivation to continue striving for our goals.
Identifying Areas for Improvement
While celebrating our achievements is important, it’s equally essential to recognize areas where we can grow and improve. Take a moment to reflect on aspects of your health and wellness that may need more attention. Are there habits or behaviors that are holding you back from reaching your full potential? By identifying areas for improvement, we can take proactive steps to address them and make positive changes in our lives. Remember, self-awareness is the first step towards personal growth.
Setting SMART Goals for the New Year
As we look ahead to the new year, it’s time to set fresh goals that will guide us on our wellness journey. When setting goals, it’s essential to make them SMART –
Specific
Measurable
Achievable
Relevant
Time-bound
Specific goals provide clarity and direction, while measurable goals allow us to track our progress. Achievable goals are realistic and within reach, while relevant goals align with our values and priorities. Finally, time-bound goals have a deadline, keeping us accountable and motivated. By setting SMART goals, we set ourselves up for success and ensure that our efforts are focused and purposeful. For further insights into setting goals for the New year, explore Sticking to New Goals for the New Year.
Creating a Health Action Plan
First, we’ve got to establish our health goals. Once established, the next step is to create a concrete action plan for achieving them. Break down each goal into smaller, manageable steps that you can incorporate into your daily routine. By breaking down our goals into actionable tasks, we make them less overwhelming and more attainable. Whether its scheduling regular workouts, meal prepping for the week, or practicing mindfulness meditation, having a clear plan of action helps us stay on track and maintain momentum.
Remember to be flexible and adjust your plan as needed but stay committed to your overarching goals. If you’d like more information on creating an action plan for your goals, check out this article by The Harvard Extension School called How to Create an Action Plan to Achieve Your Goals.
Exploring New Wellness Practices and Strategies
In addition to setting specific goals, consider exploring new wellness practices and strategies to enhance your overall well-being. Whether it’s trying a new exercise routine, experimenting with different dietary approaches, or incorporating mindfulness practices into your daily life, stepping outside of your comfort zone can lead to new discoveries and personal growth. Keep an open mind and be willing to explore what works best for you. Seek out resources, such as books, podcasts, or online communities, to learn more about different wellness practices and find inspiration from others on similar journeys. Remember that wellness is a journey, and there’s no one-size-fits-all approach. Find what resonates with you and embrace it wholeheartedly.
Reflection
As we conclude our year-end health check, let’s take a moment to reflect on the progress we’ve made and the lessons we’ve learned along the way. Celebrate your achievements, no matter how small, and use them as fuel to propel you forward. Identify areas where you can improve and set SMART goals to guide your actions in the new year. By creating a clear plan of action and exploring new wellness practices, we can continue to grow and thrive on our journey towards optimal health and well-being. Remember that every step forward, no matter how small, brings us closer to our goals. Here’s to a happy, healthy, and fulfilling year ahead!
The intricate dance of physiological systems within our bodies often goes unnoticed until an issue arises. Among these, the lungs play a crucial role in maintaining overall well-being. The significance of lung health extends beyond just respiratory function; it interlaces with metabolic health, affecting various aspects of our physical vitality.
Understanding Basic Lung Health
The core of respiratory well-being lies in the anatomy and function of the lungs. These vital organs act as the body’s primary interface with the external environment, facilitating the exchange of oxygen and carbon dioxide crucial for cellular function. Any deviation from optimal lung function can impede this vital process, leading to a cascade of possible health issues.
Respiratory conditions such as asthma, chronic obstructive pulmonary disease (COPD), and lung infections pose significant challenges to lung health. Asthma, characterized by inflammation and narrowing of the airways, can impair lung function and hinder oxygen exchange. COPD, a progressive lung disease often caused by long-term exposure to lung irritants, restricts airflow and diminishes respiratory capacity. Additionally, lung infections, such as pneumonia and bronchitis, can compromise lung function and impair overall respiratory health.
How Lung Health Impacts your Metabolic Well-being
Recent research has shed light on the profound interconnection between lung health and metabolic well-being. Impaired lung function has been linked to metabolic disorders such as obesity, insulin resistance, and type 2 diabetes. Individuals with compromised lung function are more likely to develop metabolic dysfunction, leading to a myriad of health complications. Equally concerning, a study found on the National Center for Biotechnology Information’s site linked diabetics with COPD to a higher rate of hospitalizations and mortality.
Several mechanisms underlie the relationship between lung health and metabolic well-being. Chronic inflammation, a hallmark of respiratory conditions like asthma and COPD, can contribute to insulin resistance and metabolic dysregulation. Oxidative stress, another common feature of lung diseases, can irritate metabolic dysfunction by promoting inflammation and tissue damage. Also, hormonal imbalances associated with impaired lung function may disrupt metabolic processes, further complicating metabolic disorders.
Respiratory Exercises & Techniques
Fortunately, there are practical steps individuals can take to improve lung function and enhance respiratory efficiency. Respiratory exercises, such as deep breathing and diaphragmatic breathing techniques, can help strengthen respiratory muscles and improve lung capacity. Pulmonary rehabilitation programs, tailored to individual needs, offer comprehensive support for individuals with compromised lung function, combining exercise training, education, and psychosocial support to optimize respiratory health. Check out the American Lung Association’s examples of lung exercises you can do to improve your overall lung function.
Nutrition
Nutrition plays a pivotal role in supporting lung health and function. Consuming a balanced diet rich in antioxidants, vitamins, and anti-inflammatory nutrients can help mitigate oxidative stress and inflammation in the lungs. Fruits and vegetables, particularly those high in vitamin C and beta-carotene, provide essential antioxidants that protect against lung damage and promote respiratory health. Food items such as carrots, spinach, lettuce, tomatoes, sweet potatoes, broccoli, cantaloupe, and winter squash are all excellent sources of vitamin c and beta-carotene. Lean proteins, such as fish and poultry, are excellent sources of nutrients that support lung function, while omega-3 fatty acids found in fatty fish and flaxseeds have anti-inflammatory properties that benefit respiratory health.
Lifestyle Factors and Lung Health
Beyond nutrition and exercise, lifestyle factors also play a significant role in maintaining lung health. Avoiding tobacco smoke is key in preserving respiratory function and preventing lung disease. If tobacco is something you struggle with, try reading our blog on The Effects of Smoking and How to Quit. Exposure to environmental pollutants, such as air pollution and occupational hazards, should be minimized whenever possible to safeguard lung health. Physical activity, regular exercise, and maintaining a healthy body weight are essential for supporting overall metabolic health and optimizing lung function.
The importance of lung health cannot be overstated, as it serves as the foundation for overall well-being and metabolic equilibrium. By understanding the relationship between lung health and metabolic well-being and taking proactive steps to support respiratory health, individuals can enhance their vitality and quality of life. Through a combination of respiratory exercises, nutritious eating habits, and lifestyle modifications, we can prioritize lung health and pave the way for a healthier future.
As August rolls around and children return to school, parents face the daunting task of providing nutritious meals. Overcoming this challenge requires creativity and planning. Here are some tips to help you navigate the back-to-school lunch dilemma…
Regular physical activity is one of the best things you can do for your health. It impacts your mental state, can help you manage your weight, reduce your risk of diseases, strengthen your bones and muscles, and improve your stamina for everyday life.
It’s time to get moving in May! This month’s health observance is National Physical Fitness and Sports Month. The purpose is to raise awareness of the importance of active living and sports participation. Physical activity is a necessity for everyone. However, no matter your activity level, you can find a way to incorporate movement that works for you and get active your way.
We’re In An Inactivity Pandemic
We’ve all become comfortable with our leisurely ways. Obesity is widespread, with over 42 percent of American adults falling in that category. Being obese increases your risk of developing preventable chronic conditions like heart disease, stroke, and type 2 diabetes. Why is this happening? One factor is that we spend the majority of time in front of screens at home and work, and we sit now more than ever.
Before the COVID-19 pandemic, the Physical Activity Council determined that physical inactivity was a pandemic we must reverse. Their statistics showed that 82 million Americans were completely sedentary and that more people were dying from inactivity than smoking. This May, we can rise to the challenge and become more active by looking for ways to be more active together! So, how do you know how much activity to get?
What are Physical Activity Guidelines?
According to the CDC, less than 30 percent of adults get the recommended 150 minutes of physical activity each week. Yet, getting the appropriate amount of physical activity fosters normal growth and development in children and can make adults feel better, function better, sleep better, and reduce the risk of many chronic diseases. So let’s talk about what the guidelines recommend:
Physical activity guidelines for pre-school children
Pre-school children should participate in physical activity throughout the day to enhance growth and development.
Caregivers should encourage and participate in a variety of activity types.
Physical activity guidelines for children
Children and young adults aged 6-17 should participate in 60 minutes of moderate to vigorous activity per day.
Physical activity should include aerobic exercise three times per week and two to three days of muscle and bone-strengthening activities.
Physical activity guidelines for adults
It is important for adults to minimize the amount of sitting they are doing each day.
Adults should participate in a minimum of 150 minutes of moderate-intensity activity per week, with the addition of muscle-strengthening activities two days per week.
Physical activity guidelines for pregnant women
Women who were physically active before pregnancy should still aim for two hours and 30 minutes of physical activity per week.
All activities should be discussed and approved by a health care provider as the pregnancy progresses and post-partum.
Physical activity guidelines for the disabled
Adults with chronic conditions or disabilities should still aim for 150 minutes of activity per week plus muscle-strengthening activities, as they are able.
If you cannot meet these requirements, you should seek out modified activity alternatives and be approved by your health care provider.
Remember, these are just guidelines. If you haven’t been active before, it’s essential to start at a comfortable level that your condition or doctor allows. Then, once you build up stamina, you can continue to add more activity each time until you work up to moderate to vigorous exercise levels. Some activity is better than none. The more you do, the greater the health benefits and the better you’ll feel.
Types of Physical Activity
To get all the health benefits of physical activity, you should do a combination of aerobic, muscle, and bone-strengthening exercises.
Aerobic activities make you breathe harder and cause your heart to beat faster. You want to get your heart rate up 50 to 60 percent higher than its resting rate. Everyday aerobic activities include walking fast, dancing, or swimming.
Muscle-strengtheningactivities improve your strength, stability, balance, and flexibility. These activities include lifting weights or using resistance exercise bands.
Bone-strengthening activities produce a force that promotes bone growth and strength through impact with the ground. These include running, jumping rope, and team sports, such as basketball and tennis.
All sorts of activities count for physical fitness! Find the combination of exercises on a schedule that works for you.
Get Active Your Way
The expression, “Rome wasn’t built in a day, ” also applies to increasing your activity levels. Start by doing what you can, and then look for ways to do more. Being active has so many health benefits, such as lowering your risk of heart disease, improving your mood by reducing stress, and helping with your weight management.
Want some additional help and guidance? Watch our Get Active Your Way webinar.
Picking the Right Physical Activity
The most important thing to remember is to choose an activity that you find fun. Are you an indoor or outdoor person? Do you enjoy the structure of a workout class or would you rather mix it up? Are you more social or prefer to be alone? For example, Walking is one easy and free way to add physical activity into your life.
Go For A Walk
Physical activity doesn’t need to be complicated. Walking is a great starter exercise. It’s typically free and can be done anywhere, all you need is comfy clothes, supportive shoes, and the time to do it. Not sure where to start? In the beginning, start walking 10 minutes a day during the first couple of weeks. Then, as you increase your stamina, begin walking a little longer by trying 15 minutes and slowing increase to 30 minutes. If you have a bigger goal in mind, try a Couch to 5k program, and go get that medal!
Try New Things
Not interested in walking? You are more likely to abandon a healthy lifestyle goal if it doesn’t suit your lifestyle. If you are unsure what activities you enjoy, then this is a great time to try a bunch of new things. Here are more tips for integrating more activity into your daily life:
Take the stairs instead of the elevator
Do yard work or chores
Find a workout buddy
Find a running group or try out biking or cycling
Join an exercise class or sports team
Dance at home or take lessons
Do stretches or yoga
Try swimming or water aerobics
Do abdominal crunches, jumping jacks, push-ups, or other bodyweight exercises during tv commercial breaks
Try standing throughout the day
Visit a park, trail, or other outdoor space that encourages physical activity
If you are stuck on what types of activities to try, think back to things you enjoyed during your childhood or use your children as a way to reconnect with play. Defining what activities bring you joy is the first step.
Finding Time for Exercise
Now that you have some ideas of physical activities you may enjoy, it’s time to integrate them into your life. The recommendation is 150 minutes per week. That is 2 hours and 30 minutes per week. Broken up even further, that’s only 30 minutes over five days! That is completely doable, even for someone who is living a more sedentary life. Take a look at your schedule and see when you can incorporate more chunks of activity. Everyone’s schedule is different. You may be a morning person and want to take a jog while the sun rises, or you may want to take a walk on your lunch break, or you may want to lift weights or take a kickboxing class in the evening to relieve the stress of the day.
Find the time that works best for you.
Be active with friends and family. Having a support network can help you keep up with your program.
Talk to your health care provider about how you should spread aerobic activity out and recommended activities to try.
So, are you ready to get started building your new physically active lifestyle?
Getting Started with Exercise
There are many ways to build the right amount of activity into your life. Every little bit adds up and doing something is better than doing nothing. The key to getting started is to keep it simple and small. Define what physical activity you will do and then when and where you will complete it.
Free Worksheet
Download our FREE Getting Started with Exercise Worksheet. It will help you identify the benefits you hope to achieve from active living as well as any potential roadblocks.
Stress is inevitable – We all experience it at different points in our lives, and we all handle it differently. If we can’t avoid stress, it’s important to learn stress management strategies to make sure we can deal with our stress in healthier ways and prevent burnout.
After all, not all stress is bad! Some pressure in daily life can help you meet challenges, motivate you, and help you become more resilient. But long-term stress can harm your health. So let’s learn how to deal with minor and significant stressful events head-on and know when to seek extra help.
The Most Common Symptoms of Stress
When you hear the word “Stress,” what does it make you feel in your body? Does it make your heart race, or do you want to crawl into bed and hide? Do you feel butterflies or a rock in your stomach? Do you reach for unhealthy foods, or does the thought of food repulse you? Stress can manifest in both physical and emotional symptoms. While stress is universal, the symptoms that show up are unique and different for everyone. Therefore, it’s important to recognize the signs of stress in your body, know when to prioritize coping mechanisms, and enlist the help of others, such as a health coach, therapist, or primary care provider.
Physical Signs of Stress
When you experience stress, your body responds to a real or perceived threat in your environment. Your nervous system reacts by activating the “fight, flight, or freeze” response.
Physical Symptoms of stress include:
Muscle tension
Headache
Increased blood pressure, heart rate, or palpitations
Sweating
Shaking
Reflux, vomiting, stomachache, or bowel changes
Stress can even lower your immunity, making you more prone to getting sick. If you have chronic stress, your healthcare provider can evaluate the symptoms.
Emotional Signs of Stress
Your body is also flooded with the stress hormones adrenaline and cortisol that impacts how you feel from head to toe.
Emotional signs of stress include:
Anxiety or nerves
Difficulty Concentrating
Depression
Crying
Feeling overwhelmed, angry, irritable, sad, or withdrawn
Fatigue
Difficulty Sleeping
You are the only person who can determine whether stress is present in your life and how much it impacts your daily life. So next, use these tips to healthily cope with stressors that pop up. If you are a visual person, use a tool like a Stress Tracker to visualize your stress levels. You’ll be able to detect rising stress, whether your coping mechanisms are working, and if you are struggling with chronic high-stress levels.
When you are experiencing stress, it is essential to take extra care of your body. Take practical steps to manage your stress and prevent its effects on your health.
Tip 1: Eat Better
It is tempting to eat sweets, carbs, and comfort food when you are stressed out. However, that isn’t the best strategy for your health. Instead, it would be best to focus on foods that reduce inflammation and cortisol in your body. These foods are high in vitamin B, omega-3 fatty acids, magnesium, and probiotic-rich foods.
By proactively eating a healthy diet of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat dairy products, you can prime your body with a strengthened immune system, stabilized mood, and proper fuel to neutralize stress.
Tip 2: Be More Active
Physical activity is a great stress reliever. While it may seem counterintuitive, a good sweat session can release tense muscles, reduces stress hormones in your body, stimulate the production of endorphins (the body’s natural painkiller and mood elevator), and improve your sleep. Exercise also keeps your body busy while giving your mind a break.
For example, a simple 20-minute walk around the neighborhood could clear your head, or you may try a kickboxing class to release some frustration. By making exercise a regular part of your routine, you can maintain a healthy weight, build stronger bones and muscles, and have a strategy for managing and relieving stress.
Tip 3: Sleep More
Never underestimate the power of a good night’s sleep! According to the CDC, adults need seven or more hours of sleep per night for the best health and wellbeing, and over one-third of us don’t get the recommended amount. Healthy sleep also requires good quality, appropriate timing and regularity, and the absence of disturbances or disorders.
Avoid caffeine, large meals, or alcohol intake around bedtime.
Avoid screen time 30 minutes before trying to fall asleep.
When we experience decreased sleep quality, there is an increased risk of feeling mental distress. If you are regularly experiencing trouble with sleep, talk to your health coach or primary care physician.
Tip 4: Practice Mindfulness
Mindfulness teaches you to appreciate the moment and observe the world around you without judgment. Being focused on the present moment can connect and ground you, allowing you to process your stress and feelings. Mindfulness practices include yoga, meditation, breathing exercises, and gratitude journaling.
Download our Gratitude Journal Template Here
Now take a deep breath and relax your body, mind, and spirit.
Tip 5: Seek Treatment When Needed
There are varying levels to seeking treatment for stress. First, make sure you guard your time wisely by setting boundaries and your priorities, practicing time-management skills, and saying no when you are overextended. Then, when you feel stress creeping in, make sure you prioritize yourself and your needs with coping and healthy self-soothing mechanisms. Treat yourself to a massage, take a walk, drink a tea in silence, or listen to your favorite music to unwind. Be mindful of the things you can control and accept the things you can’t.
The next level is seeking out help from others. Surround yourself with family, friends, and loved ones. Seek out a trusted person to talk through how you are feeling. If you rely on alcohol, drugs, or other compulsive behavior to cope, talk to your health coach or family doctor about healthier alternatives to managing stress. If you reach a point where none of these steps are helping, it may be time to reach out to a mental health professional.
Why Stress Management is Important
Unfortunately, Americans are one of the most stressed out groups globally. Job stress costs the US industry an average of more than $300 billion in losses due to absenteeism, diminished productivity, and accidents. In addition, one in four employees says they are at risk of burning out in the next 12 months.
Ready to get started? Take one of these tips and implement it into your routine. If you want to learn more, you can also watch our Care Team’s On-Demand Stress Buster presentation.
It’s that time of the year when we evaluate and set our goals for a new year. The most popular New Year’s resolutions revolve around improving health and wellness. How are you doing with yours? While most people start strong, the momentum typically doesn’t last. Mid-February is the peak time for resolution abandonment. We give up on goals when we don’t establish a plan for success. So, don’t give up on yours – Try something different this year by rethinking your resolution by following a goal preparation process and turning it into a SMART goal!
We kick off each new year with fireworks and the promise of a fresh start. We use the annual tradition of New Year resolution setting to focus on our health, make better choices, and change our habits, behaviors, and routines. However, 80 percent of people give up on their resolutions by mid-February. What is the reason for this abysmal success rate?
Behavior change is hard! It often requires time, patience, and a plan to accomplish. Identifying your stated resolution or health goal is just the first step in the process. To reach your goal successfully, you must also determine a plan for the habits and systems that are counterproductive to your end goal and a realistic time frame for completion. SMART goals offer a more descriptive framework than traditional goal setting, increasing your chance of success.
The Basics of Behavior Change
It’s time to begin your goal preparation. Thinking your goal or resolution is just a statement such as “I want to eat healthily or exercise more.” is a recipe for disappointment. Instead, you need a plan of execution! By adding these extra details around your goal, you can set the intention and direction for your behavior change. The basics of behavior change involve crafting your new identity around your goal and pinpointing which habits and systems you need to change to reach it.
Building Your Identity-Based Goals
The key to making change is to make sure your goal is to focus on who you want to become and then create your processes and outcomes around that identity.
First, let’s define our new identity. What beliefs do you feel deep in your core, such as your worldview, self-image, and judgments about yourself and others? People who tie their goals to their identity see more success because you have more motivation to prove your identity to yourself than a random task or behavior. For example, do you want to be a person who prioritizes exercise? Someone who likes vegetables?
Next, what are the outcomes you are looking to achieve? For example, do you want to lose weight? Reduce your risk of heart disease?
And finally, what systems, habits, and processes do you need to change to be successful at your goal and be true to your new identity? Is that spending more time in the gym? Meal-prepping every week so you can guarantee your plate will be two-thirds vegetables at dinner?
Change Your Habits, Change Your Life
Now it’s time for the execution piece. To be successful, you’ll need to change the habits no longer serving you. In the book Atomic Habits, James Clear defines habits as “the small decisions you make and actions you perform every day.” Changing your habits is the key to changing your life.
Some habits are unhealthy, such as smoking cigarettes, not leaving your desk for lunch, or driving too fast. Other habits are good for us, such as always wearing your seatbelt, brushing your teeth twice a day, or always saying “thank you or I love you.” We do most of these things without even thinking. When thinking about your goal, what are the habits that are barriers to you being successful? It’s a fair assumption that you won’t become someone who prioritizes exercise if you only go on a run once. It has to become a repeated performance. What keeps you from going on that run?
Habit stacking is the practice of pairing a new habit with an existing automatic one to make it “stickier.” If you aren’t going for a run because you can’t find the energy to get off the couch once you get home, you have to change this habit to make progress. To practice habit stacking, you would pair a new habit with an existing one to help keep you off the couch. For example, you could pack your gym clothes and take them to work to change into, or you turn on a workout video first instead of your favorite TV show.
Build Your SMART Goal
Now that you’ve completed your goal preparation, it’s time to create your SMART goal. Instead of a vague sentence, you end up with a path to success in a SMART goal. SMART is an acronym for:
Specific: Describe your main objective. Clearly explain what you want to accomplish.
Measurable: How will you measure your progress? Making it quantifiable will help you hold yourself accountable.
Achievable: Make a list of what tools, time, people, and resources you’ll need to reach your goal. Evaluate if you have access to everything you need.
Realistic: Can your goal be accomplished in your desired timeframe? (For example, healthy weight loss is losing one to two pounds per week, so losing 20 pounds in a month may not be realistic)
Time-Bound– determine the time frame to achieve results. Define your start date, end date, and frequency of tasks and habits that make up your goal.
With this new framework in mind, what is your new SMART goal?
A Goal Prep and SMART Goal Example
Let’s put all the pieces together in this example of SMART goal preparation and setting.
My New Identity: I want to become a person who prioritizes their health so that I can live a long, happy, and healthy life. I plan to do that by moving more and eating healthier.
Processes and Systems: Exercise routine, logging in the Preventive plan, meal-prepping
Outcomes: Increase my physical activity & lose 10lbs
My SMART Goal: Starting on Monday, my first goal is to increase my physical activity by walking for 30 minutes per day, five times per week. I know I will be progressing by increasing my workouts by one day each week. I will log my activity in the Preventive Plan mobile app for the next five weeks to hold myself accountable.In two months, once exercising has become a regular part of my routine, I will begin my second goal to lose two pounds per week over five weeks. I will maintain my exercise plan of 30 minutes to an hour of exercise five days a week while also sticking to a calorie budget. I plan to reduce my calorie intake by 1000 through -500 calories in my diet and -500 calories in exercise per day. A new habit will be to meal-prep and grocery shop for the week every Sunday. I will log all meals and calories in my food diary and exercise in the Preventive Plan mobile app.
You can see this example is more detailed than your typical New Year’s resolution, but this is a recipe for success. Unfortunately, there is an enormous chasm between defining your goal and achieving it
Your Next Steps for Goal-Setting Success
You are ready to get started on your revamped New Year’s resolution turned SMART goal! Remember to:
Think about what you’d like to change
Set one small SMART goal to get started
Identify the supporting habits you need to be successful
Get to stacking to create new, healthy habits.
Watch your systems do the work for you!
Prove your new identity to yourself every day!
Adjust as needed and turn to your health coaches for support
You have all the tools you need to avoid the disappointment and frustration of traditional resolution setting this year. Bridge the gap between talking about a New Year’s resolution and succeeding with a new identity and defined SMART goals. Cheers to a commitment to year-long goals with new healthy habits as a foundation.
Your heart spreads love to the people around you, but you may forget how important it is to take care of it. Unfortunately, heart disease is the leading cause of death in the United States. If you’ve developed unhealthy habits, your heart could suffer the consequences – congestive heart failure, coronary artery disease, and even cardiac arrest! So, have you been giving your heart enough love lately? If not, it’s time to start!
Time to Make a Change
February is American Heart Month. It’s a time to bring awareness to the fact that almost 50 percent of Americans have at least one of three key heart disease risk factors – high blood pressure, high blood cholesterol, or smoking. The best plan is not to wait for a medical emergency but to prevent it from ever happening. So here’s what you can do to keep your ticker healthy.
What is Heart Disease?
Heart disease refers to several types of heart conditions. The different types of heart disease include:
Coronary Artery Disease (CAD)
Heart Arrhythmias.
Heart Failure.
Heart Valve Disease.
Pericardial Disease.
Cardiomyopathy (Heart Muscle Disease)
Congenital Heart Disease.
Due to movies and tv, we think of heart attacks, heart failure, or arrhythmia as this dramatic, chest-clutching, red lights and sirens emergency event. But symptoms of heart disease can be frighteningly uneventful, sneaking up only once something is wrong or even not at all. Yes, silent heart attacks are a thing! So if you experience chest pain, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, dizziness, shortness of breath, heart palpitations, or swelling of the feet, ankles, legs, abdomen, or neck veins, call your doctor or visit an emergency room.
Tips for Keeping a Healthy Heart
Now is the perfect time to start taking care of your heart! But don’t feel like you need to make the changes happen all at once. Instead, tiny steps create small wins to reach your larger goal of better heart health. Here are a few ways to start down the path to a healthier you.
What’s Up, Doc?
Before you begin your wellness journey, you need to know your numbers. It is essential to schedule an annual check-up with your primary care provider. They will run a labwork and check your blood pressure. Everyone should know their baseline blood pressure and cholesterol levels. Once you know, you become empowered to understand your risks for developing heart disease. You can then focus on bringing your numbers into the target range through diet, exercise, or medication.
Blood Pressure
High blood pressure is a significant risk factor for heart disease. It is a medical condition that happens when the blood pressure in your arteries and other blood vessels is too high. The only way to know if you have high blood pressure is to measure it. You can have this done at the doctor’s office, local pharmacy, or purchase a home blood pressure cuff. If your high blood pressure is not controlled, it can negatively affect your heart and other major organs of your body, including your kidneys and brain.
Did you know prolonged or chronic stress increases cortisol, the stress hormone, and can wreak havoc on your health by compromising your immune system and contributing to many diseases including high blood pressure? Keep reading about the effects of how stress on your heart.
When taking your blood pressure, the first number, called systolic blood pressure, measures the pressure in your arteries when your heart beats and should be no high than 120. The second number, called diastolic blood pressure, measures the pressure in your arteries when your heart rests between beats and should be no higher than 80. You would read this as 120/80 mmHg or “one-twenty over eighty.”
Cholesterol
Cholesterol is a waxy substance your body needs to make hormones and digest fats. Your body makes all the cholesterol it needs, but we also absorb cholesterol from eating certain foods. Having high blood cholesterol can lead to plaque buildup in the arteries, putting you at risk for heart disease and stroke. Just like with high blood pressure, high cholesterol has no symptoms and can only be measured through lab work ordered by your doctor.
“Bad” cholesterol, or LDL, is the stuff that can build up and clog your arteries. Your LDL should be less than 100 mg/dL on your labwork.
HDL, or “good” cholesterol, is called that because it picks up excess cholesterol in your blood and takes it back to your liver, where it’s broken down and removed from your body. Your HDL should be 60 ml/dL or higher on your bloodwork.
Total cholesterol measures the total amount of cholesterol in your blood. Your total cholesterol should be less than 200.
Triglycerides are a type of fat in the blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. They are stored in your fat cells until they need to be released for energy between meals. This process works great if you get enough physical activity but becomes a problem if you regularly eat more calories than you burn. Normal triglyceride levels are typically below 150 mg/dL.
If any of these numbers get too high, you have a family history of heart problems, experiencing heart pain, or gum disease, you should schedule an appointment with a specialized heart doctor. A cardiologist only treats conditions and diseases of the heart.
Exercise is the Best Medicine
You know lifting weights can make your muscles stronger. Did you know doing cardio can also make your heart muscle stronger? You should be getting 150 minutes of moderate physical activity each week. Being overweight and having a sedentary lifestyle will significantly strain your heart over time.
Did you know that losing just 5% of your body weight dramatically lowers your risk of stroke, heart disease, and diabetes? For a 200-pound person, that’s only 10 pounds. You can do that!
Exercise is a great way to keep your heart in good shape and maintain a healthy weight! It can even help you stay off of medication. This is because exercise works like a beta-blocker over time by slowing the heart rate and blood pressure both at rest and while exercising. Add a few minutes of light to moderate physical activity into your schedule each day until you work up to 20 minutes a day!
Eat Healthy to Your Heart’s Content
In addition to physical activity, it is important to eat healthier to reduce your risk of heart disease. Avoid a diet high in sodium, processed foods, saturated fats, and sugar. Instead, try incorporating veggies, fruits, whole grains, fish, nuts, fish and seafood, and fat-free or low-fat dairy products. When you combine eating better and exercising, you’ll lower your body weight and risk for chronic diseases.
For instance, if you want to have a snack, make it heart-healthy! Try swapping an unhealthy snack for a more nutritious one. For example, instead of a candy bar, try an apple. Instead of potato chips, how about some carrots with hummus? And remember to take portioned snacks with you to eat throughout the day to avoid overeating.
Ready, Get Set, Quit!
Chemicals in tobacco can damage your heart and blood vessels? The best way to protect your heart is not to smoke, vape or use tobacco or nicotine products.
If you smoke, motivate yourself by setting a day to quit. It could save your life! No one else can take action to quit but you. If you need assistance in quitting, talk to your doctor. He or she may prescribe NRT (nicotine replacement therapy) aids to help curb the cravings.
Quality sleep is vital for keeping your body healthy. It’s true! Getting eight hours of sleep each night boosts your immune system, manages your hunger levels, improves memory, and reduces your chances of developing heart disease.
Need some help falling asleep? Practice ways to relax before you go to bed. Turn off the TV, put down the phone, listen to soothing music, or meditate –this can help you fall asleep and improve the quality of your sleep.
Spread the Love with an Accountability Partner
It’s hard to continue your way to wellness when you lack the motivation or you feel alone. Having support from friends and family is important to help you achieve your goals.
Here are a few examples to maintain a high level of motivation while encouraging the people around you to love their hearts too:
Spread the love – Spend good quality time with your significant other, children, friends, family, or coworkers by planning a fun date together. Get active or cook a wholesome meal!
Step your way to a healthier heart – Create a step contest with your friends or coworkers. See who can get the most steps each month. Make it extra fun by awarding prizes to those who excel!
Set up an online support group – You’re not alone in this journey to a healthier heart. Make sure you let others know they have your support. All of you will become inspired by each other’s stories.
Spread awareness – Heart disease is the leading cause of death for men and women. Raise awareness this month by actively talking about heart health and ways to keep the people around you healthy.
Make a contract – Choose several family members who want to lose weight and make a contract to be healthier with them. Provide support and encouragement so you can love your hearts together!
Raising Awareness for Women
While heart disease is the No. 1 killer of both genders, it is important to spread awareness of heart disease in women as they often do not experience the same symptoms as men.
On February 4th, in support of women’s heart health, wear red to raise awareness. Your involvement could help decrease the incidences of heart disease and stroke! Go Red, from the American Heart Association.
November is National
Diabetes Awareness Month in the United States. Across the globe, World Diabetes
Day is observed on November 14, the birthday of Dr. Frederick Banting, who in
1921 co-discovered insulin with the help of his colleague Dr. Charles Best. We
owe a world of gratitude to these two pioneers in diabetes treatment. Before
their discovery, no successful treatment existed.
According to
The American Diabetes Association:
Every 21 seconds, someone new is diagnosed with diabetes.
84 million have pre-diabetes in the U.S. and 30 million people have diabetes.
Diabetes causes more deaths than breast cancer and AIDS combined.
Diabetes is no longer a disease – it is an epidemic.
These are
astonishing facts, but don’t let that discourage you. Understanding diabetes
and adopting healthy lifestyle behaviors can help control and manage diabetes, and
prevent or delay the onset of diabetes for those living with pre-diabetes.
What is Diabetes?
Diabetes is
a metabolic disorder involving the pancreas, a small organ behind the stomach. In
normal digestion, food is broken down into glucose and other simple sugars (our
fuel) that enter the bloodstream. When this occurs, the pancreas releases
insulin. Insulin goes to the cells and “opens” them allowing the glucose to leave
the bloodstream by entering the cells.
Glucose is
fuel to the body as gas is fuel to a car. To get the fuel (glucose) into the
tank (the cells), access (taking the cap off the tank or opening the cells)
must take place for the fuel to enter. Once fueled, the car will run
efficiently as the body will have the energy it needs for daily activities. If
glucose stays in the bloodstream, it is not in the cells to be used for energy.
Diabetes Risk Factors
A risk factor is something that can increase your chances of getting a disease.
The more of the following risk factors that are present, the higher the risk of
developing Type 2 diabetes.
Being overweight or obese
Not being physically active
The presence of pre-diabetes
Having heart or blood vessel disease
Abnormal cholesterol or triglyceride levels
Over the age of 45
Family history of diabetes
Ethnicity: African American, Hispanic or Latino, Asian, Native Hawaiian or Pacific Islander, Native American or Alaska Native
History of gestational diabetes, a baby weighing more than 9 pounds or polycystic ovarian syndrome (PCOS)
Some of the above-referenced risk factors are modifiable because you can do something about them, such as smoking, being overweight, and physical inactivity. Other risk factors such as age, ethnicity, and family history are not modifiable.
Signs and Symptoms of Diabetes
Symptoms of
diabetes are often overlooked or rationalized as something else. Feeling poorly
usually prompts a visit to a healthcare provider to find out what is wrong. One
or more of the following common symptoms may be present:
Excessive thirst
Frequent urination
Increased hunger
Unexplained weight loss
Tiredness/fatigue
Blurred vision
Cuts/sores that do not heal
Dry itchy skin
Infections that keep coming back
Numbness/tingling in hands or feet
It is also possible that none of these symptoms will be experienced in the
presence of diabetes. Proper treatment can help most of these symptoms go away.
Diagnosing Diabetes
Diabetes is diagnosed through glucose and hemoglobin A1C blood tests. Elevation
in these tests may result in a repeat of the tests to confirm the diagnosis of
diabetes.
There could
be many reasons for the presence of diabetes, some of which may include:
The pancreas is not producing any insulin (Type 1 diabetes).
The pancreas is producing less insulin than normal (Type 2 diabetes).
The pancreas is overproducing insulin, but the cells are not “opening” for the insulin to enter (Type 2 diabetes).
The liver is overproducing glucose at the wrong time.
Types of Diabetes
Healthcare
providers look at blood glucose results as well as other factors such as weight
and lifestyle to determine which type of diabetes is present.
Type 1 diabetes: occurs in 5-10% of people with
diabetes. In this type of diabetes, the pancreas has stopped producing insulin.
This usually occurs in children and young adults under the age of 30. These
individuals need insulin to stay alive and will always be on insulin.
Type 2 diabetes: occurs in 90-95% of people with
diabetes.
The
pancreas is not producing enough insulin.
The
pancreas is overproducing insulin, but it is unable to be used, this is called
insulin resistance. Individuals who are overweight may have fat layers blocking
the cells preventing the insulin from getting to the cell.
Gestational Diabetes: occurs only during pregnancy due to
hormonal changes
Glucose
levels usually return to normal after delivery
Gestational
Diabetes is a risk factor for type 2 diabetes.
How is Diabetes Treated?
Once a
diagnosis of diabetes is confirmed, treatment will be recommended based on the glucose
results. The goals of treatment are based on helping to:
Maintain glucose within the optimal range
Maintain optimal ranges in blood pressure and cholesterol
Ensure the care plan is realistic and doable
Prevent or delay other problems associated with diabetes
Frequently
when people hear the word “diabetes”, they automatically think insulin is going
to be prescribed. With all the new medications and treatments for diabetes
today, that is seldom the case. You may have heard “once on insulin, always on
insulin”. That is true in the case of Type 1 diabetes but not always true in
Type 2 diabetes.
Lifestyle
behaviors play a very important role in the management of diabetes. Notice how
all of the following treatment scenarios include food and activity plans.
Food + Activity Plan
The foods
eaten contribute to how high the glucose will rise as well as how quickly it will
return to normal. A valued partner to the food plan, activity, plays an
important role in glucose control by utilizing glucose for fuel, lowering the
blood glucose for several hours. These lifestyle recommendations are included
in every diabetes care plan and are the foundation of the treatment plan.
Food + Activity + Oral Medications
If changing
food and activity habits are not enough to bring the glucose into the optimal range,
oral medications may be added. There are many oral medications available today
for a healthcare provider to choose from.
If the
addition of oral medication was not quite enough, the addition of an injectable
non-insulin medication could be the next step. A non-insulin injectable is a
very effective partner to oral medications before moving to insulin.
Food + Activity + Oral Medication (one or more) + Insulin (one or more)
Sometimes
the pancreas produces insulin but needs a little extra help from an injection
of insulin. About 14% of adults with Type 2 diabetes will need some insulin.
Food + Activity + Insulin (one or more)
When maximum
doses of oral medications and combinations have been tried and the glucose is
still elevated, a move to insulin is the best choice. Only about 14% of adults
with Type 2 diabetes move to insulin alone as their treatment.
Creating a Healthy-Eating Plan
Eating healthy, well-balanced meals that are rich in vitamins and low in calories and fat are essential. Following the simple guidelines below can help control glucose better. The goal is to eat in a manner that healthy choices and healthy portions will:
Achieve optimal glucose control.
Achieve and maintain cholesterol, LDL and triglyceride levels in the optimal ranges.
Achieve and maintain a healthy weight.
The basic
guidelines for eating healthy with diabetes include:
Eating 3 meals a day, evenly spaced apart (meaning about every 4-5 hours).
Eating about the same times daily. Our body likes routines. This will help the pancreas and medications work best if prescribed
Eat about the same amount at each meal. Consistency is the key. This means that breakfast, lunch, and dinner should be about the same size daily. But all three meals do not need to be the same size.
Don’t skip meals. Skipping meals can cause low blood sugar resulting in overeating, which may cause the glucose to spike.
Carbohydrates
Carbohydrates have a bad reputation these days, but they play a number of important roles in your body from providing vital nutrients to converting into glucose, which our body uses for energy. Choosing healthy carbs, eating them in moderation and avoiding highly processed foods is most important.
And what about white foods? There are many white foods that provide nutrients—milk, cauliflower, and white potatoes provide potassium, Vitamin C and fiber. Look at the nutrient contribution rather than the color of the food. It is important for people with diabetes to keep the carbohydrate content of their meals consistent but not necessarily low.
The plate method or plate planner is a very easy way to portion foods for everyone, not just those with diabetes. With this method, half the plate is filled with vegetables, one-quarter with a lean protein source, and one-quarter with a starch source. The picture below will show how to do this using a 9” in diameter plate.
Adding healthy fat such as olive oil (to prepare the scallops), a low-fat dairy such as 1% or fat-free milk and fruit for dessert would complete this meal. This is a very simple, balanced meal that anyone can create. A registered dietitian is an excellent resource for more information on what to put on your plate.
Physical Activity
Physical
activity and eating healthy are important parts of a healthy lifestyle whether
you have diabetes or not. The basic recommendation for physical activity in the
presence of diabetes is to move daily to help lower blood glucose! Don’t worry
about your pace, it’s important to go slow if you are just starting out.
Park farther away from your destination.
Take the stairs when possible.
Work in the garden.
Walk during television commercials.
Sit less by limiting screen time (TV, computer, phone).
Take a walk after a meal.
Work your
way up to adding weight training and cardiovascular exercises for the heart and
lungs a workout. If you are thinking about starting an exercise program, always
consult with your healthcare provider first.
Live your best, longest, and healthiest life by learning about diabetes, being open to making positive changes, and making those changes now for more good years®.
Have you been to the dairy section of the grocery store lately? If you have, you may have noticed some difficulty finding your favorite cow’s milk. In addition to your fat-free, 1%, 2%, and whole milks, there is an abundance of nut, grain, and legume-based “non-dairy beverages” or more commonly, “milks,” occupying the shelves. As more plant-based milk alternatives become available, there has been a downward trend in cow’s milk intake.
The Emergence of Plant-Based, Non-Dairy, Milk-Alternative Beverages
Between 2000 and 2016, the USDA’s economic research service reported the “U.S. per capita dairy milk consumption decreased by 22%.”1,2 There are many reported theories for this decline over the years. The most common is milk allergy or intolerance of lactose and/or one of the milk proteins, casein. Other contributions include digestive issues (Inflammatory Bowel Disease including Crohn’s, Colitis, and Inflammatory Bowel Syndrome, and concerns over inflammation), a vegan lifestyle, concerns surrounding the use of antibiotics, pesticides, and hormones as well as information relating to the carbon footprint of cows.3
Are these alternative products really milk?
According to the Merriam-Webster Dictionary, milk is:
1 a: a fluid secreted by the mammary glands of females for the nourishment of their young
By this definition, products from nuts, grains, and legumes are not milk. This has led to many lawsuits by the dairy industry of manufacturers calling their products “milk.” And to that end, there was an addendum to the definition of milk4:
b: (1): milk from an animal and especially a cow used as food by people
(2): a food product produced from seeds or fruit that resembles and used similarly to cow’s milk
From this definition, one could call the plant-based products “milk.”
A milk is a milk is a milk?
Dairy foods produced from cow’s milk provide many nutrients needed by the human body. They are particularly good sources of protein, calcium, vitamin D, and phosphorus, not to mention many other vitamins and minerals.
Protein is needed by the body for tissue growth and repair. It also aids in the building of bone, muscle, and blood. Cow’s milk provides the body with two types of protein: whey and casein. Together, they make milk an excellent source of protein.
Calcium is a mineral that is needed for strong bones and teeth. Calcium also keeps our blood vessels healthy and our heart beating steady. Cow’s milk is an excellent source of the type of calcium the human body absorbs and uses.
Vitamin D is needed by the body to absorb calcium. A diet that is inadequate in vitamin D can lead to brittle bones and muscle aches. Vitamin D is also converted on our skin with exposure to the sun—however, sunscreen limits this conversion, which is why vitamin D supplementation is very common. Cow’s milk does not contain vitamin D but is fortified with it.
Phosphorus is another mineral needed by the body for healthy bones, teeth, muscles, and blood vessels. The amount of phosphorus in the blood affects the amount of calcium in the blood. All of these nutrients work together for healthy muscles, tissue, bones, and teeth.
Cow’s milk is rich with many additional nutrients, which are not offered in plant-based alternatives. The alternatives can be fortified to become more nutritionally equivalent to cow’s milk but may also contain additives to produce a creamy, thick texture to help stabilize the product. Common additives to plant-based milks include carrageenan, gums, lecithin, and vegetable oil. These additives can negatively affect your health, especially people with allergies.
There are many plant-based milk alternatives available, including nuts (almond, cashew, coconut), legumes (soy, pea), grains (oat, rice), and seeds (flax, hemp). How do they compare nutritionally? The table below provides an overview of the nutritional composition of 8 ounces of a plant-based beverage compared to 8 ounces of 1% cow’s milk.
Table 1 Overview of the nutritional content of plant-based milk compared to cow’s milk
How do popular plant-based milks compare?
There are many ways that manufacturers make their milk alternatives and include varying amounts of added nutrients.
Almond/Cashew/Coconut/Hazelnut/Macadamia Milk
Most milks are made by grinding nuts and adding water. During the straining process, protein and other nutrients are lost, which requires fortification.
Almond milk is both pasteurized and sterilized to remove pathogens per federal regulations. Although almond milk is a great source of vitamin E, it is very low in vitamins, minerals, and essential fats.5
Cashew milk may contain almond butter as various thickeners.
Coconut milk is a good source of vitamin B12, but it also contains saturated fat. It is typically used for baking rather than drinking. Most products chosen as a beverage have water added and are labeled as a “coconut milk beverage”5 and may contribute fiber.
Hazelnut milk compares with almond as far as calories and protein but does have added stabilizers.
Macadamia milk has a similar profile to coconut with its saturated fat content, and through enriching, it is also a good source of both calcium and B12.
Soymilk
Since the 1950s, the public eye has seen soymilk as the closest non-dairy product to cow’s milk. Soymilk is an excellent source of calcium and protein. The production process includes soaking, crushing, cooking, and straining soybeans5. Unfortunately, this product can be a Genetically Modified Organism (GMO) depending on the manufacturer and comes with controversy regarding its health effects due to its phytoestrogen content which has fueled breast cancer risk concerns in the past.
Pea Milk
Gaining popularity due to its protein content, milk made from yellow field peas is becoming more widely available in a variety of flavors. To make this milk, peas are first milled into a flour, which separates the protein from the starch. The protein is then combined with water and other ingredients to produce milk. This plant-based milk is very close in taste to cow’s milk and it is fortified with calcium. Many environmentalists like this product due to its low carbon footprint.
Rice/Oat Milk
The go-to product for those with allergies, rice milk is made by boiling brown rice and brown rice starch in water. This milk is low in protein and until it is enriched it is also very low in most nutrients. Fat is sometimes added as an emulsifier. Oat milk is made by cleaning, toasting, and hulling the oat and combining it with other grains. It does contain fiber which is missing from cow’s milk. The oat contributes its own iron, vitamin E, and folic acid. As grain products, they are both naturally higher in carbohydrate than other non-dairy milks. Both are good choices for those with nut and seed allergies but may contain gluten.
Hemp/Flax Milk
Hemp milk originates from the Cannabis sativa plant but is low in THC which is psychotropic. It is gluten, nut, and soy-free and low in carbohydrate. It contains both omega-6 and omega-3 fatty acids and some calcium among other nutrients.
Flax milk is made from cold-pressed flax oil combined with water, thickeners, and emulsifiers. Nutritionally, it is similar to almond milk but provides a good amount of beneficial omega-3 fatty acids. Flax does come with health controversies as well as it contains three times the amount of phytoestrogens as soy milk.
Mooala™ Bananamilk
We have covered nut, seed, grain, and legume-based milk, but make way for one made from fruit! Just as the name implies, this “milk” is made from pureed organic bananas and roasted organic sunflower seeds6. Gellan gum is added for stabilization and thickening. Nutritionally, it is low in protein and contains no calcium. On the plus side, it is vegan-friendly, non-GMO, has no added sugar, and is nut, dairy, gluten, and carrageenan free.
Now what?
More and more people are looking for alternatives to cow’s milk for a variety of reasons. Allergies, antibiotics, and hormones found in cow’s milk and the carbon footprint of cows are concerns for many. There are more alternatives to cow’s milk available today than ever—and don’t be surprised if you see even more in the future. What to choose depends on what you are looking for in a product as well as any special health needs you may have. Remember to read and compare the label and ingredients to find the best product for you.
Watch the following video on shopping for milk.
References and sources:
1. USDA, Economic Research Service. Dairy Products, per Captia Consumption. Government Publishing Office, 13 July 2019, www.ers.usda.gov/data-products/dairy data/documentation/#Loc7. Accessed 18 Aug. 2019. Dairy Data.
2. McCarthy, Niall. “Milk’s Massive American Decline.” Statista Daily Infographic, 13 May 2019, www.statista.com. Accessed 18 Aug. 2019. Infographic.
3. Ferreira, Sanae. “Going Nuts About Milk? Here’s What You Need to Know About Plant-Based Milk Alternatives.” American Society for Nutrition, 25 Jan. 2019, nutrition.org/. Accessed 9 Aug.2019.
4. “Milk.” Dictionary by Merriam-Webster, 2019 ed., Merriam-Webster, www.merriam-webster.com. Accessed 18 Aug. 2019.
5. Bridges, Meagan. “Moo-ove Over, Cow’s Milk: The Rise of Plant-Based Dairy Alternatives.” Practical Gastroenterology, 171st ser., Jan. 2018, pp. 20-27, www.practicalgastro.com. Accessed 18 Aug. 2019.
Vanga, Asi Kranthi, and Vijaya Raghavan. “How Well Do Plant-Based Alternatives Fare Nutritionally Compared to Cow’s Milk?” Journal of Food Science Technology, vol. 55, no. 1, Jan. 2018, pp. 10-20, doi:10.1007/s13197-017-2915-y. Accessed 18 Aug. 2019.
The current Dietary Guidelines for Americans recommends that half of the grains we eat be whole grains. We have heard a lot lately about whole grains and ancient grains. Are they the same? Are they gluten-free? Let’s look at whole grains, ancient grains, and grains that are ideal for those with celiac disease or non-celiac gluten sensitivity.
There are two main types of grain products: whole and refined grains.
Whole grains contain the three key parts of a seed: the bran, germ, and endosperm. Some examples include whole wheat, rye, barley, corn, popcorn, brown rice, oats, bulgur (cracked wheat), millet, quinoa, and sorghum.
Refined grains are milled (ground into flour or meal) resulting in the removal of the germ and bran, leaving only the endosperm. This process strips the grain of important nutrients, including B-vitamins, iron, and fiber, which makes the grains less healthy. Refined grains have a softer texture. Examples include white flour, white rice, and white bread.
Enriched grains means that some or many of the nutrients lost during processing are added back, such as B-vitamins and iron.
Fortified grains adds nutrients that don’t naturally occur in the grain such as folic acid and iron. The food label will indicate if the product is fortified. Whole grains may or may not be fortified. Enriched and fortified grains lack fiber.
What Are “Ancient” Grains?
According to the Whole Grains Council, ancient grains are those “that have remained largely unchanged over the past few centuries.” Although not new, they are relatively new to the Western world.
There are many choices when deciding to incorporate whole grains into your eating plan. Whole and ancient grains are the healthiest grains. They have been tied to a lower risk of heart disease, diabetes, and some cancers as well as aiding in other health issues with their high fiber content.
Many whole grains contain a protein called gluten. People diagnosed with celiac disease or non-celiac gluten sensitivity should avoid this protein. There are grains that are naturally gluten-free and safer to consume provided they have not been cross-contaminated with another gluten-containing grain.
Here are some of the many whole and ancient grains available today:
Whole Grains That Are Gluten-Free
Amaranth
Nutrients: fiber, calcium iron, potassium and 9g of protein per cup
Uses: coatings, add to vegetables or salads
Millet
Main nutrient: magnesium
Uses: can be steamed and eaten like rice or added to a salad
Sorghum
Is a type of grass
One serving provides almost half of the daily fiber recommendation
Uses: as a sweetener, ground into flour, can be popped like popcorn or cooked and eaten like rice
Teff
Nutrients: iron, zinc, calcium, protein, and fiber
Uses: ground into flour, added to stews, cooked like oatmeal or rice and as a meat replacement
Quinoa
Nutrients: protein, fiber, magnesium, manganese, phosphorus, B-vitamins, and calcium
Uses: cooked as a side dish, in salads, use as a meat replacement, add to stews and soups
Buckwheat
Is a seed, not a grain or wheat
Nutrients: similar to quinoa
Uses: ground into a flour for breads, crackers, pancakes, breakfast cereal and is in soba noodles
Whole Grains that Contain Gluten
Barley
There are many varieties-hulled, hulless, some flours are whole grain, pearl barley is not
Nutrients: B-complex, vitamin E, iron, magnesium, phosphorus, and selenium
Uses: baked goods, flavorings, added to soups and stews, used in the production of malt
Spelt
May be whole or refined
Nutrients: iron, magnesium, and zinc
Used as an alternative to wheat
Bulgur
Nutrients: B vitamins, fiber, iron, magnesium, and manganese
Uses: tabbouleh salad, in soup, as a stuffing, and added to other dishes
Uses: baked good, breads, pastas, waffles, and pancakes
Farro
Nutrients: protein, fiber, B vitamins
Uses: rice replacement, in salads
Freekeh
Nutrients: protein, fiber
Uses: casseroles, soups, pilafs, salads, as a hot cereal, as granola
Increasing whole grains and reducing refined grain intake in your diet is much easier today. From the examples above, there is more to “whole grains” than just eating whole wheat products. Experiment with different products, using them in many different ways, to find those that appeal to you the most to boost your fiber and protein intake as well as many other vitamins and minerals. Your body will thank you.
Watch this quick video for more helpful tips on Whole Grains.
Did you know that there are more than 15.5 million cancer survivors in the United States and 32 million around the world?
National Cancer Survivors Day is observed annually on the first Sunday in June to celebrate cancer survivors. All around the nation, communities come together to host charity events, races, galas, and more to honor cancer survivors. Whether you are a cancer survivor or know someone who is winning their battle with the disease, this is a time to celebrate and honor their resilient journey. Here is some information to get you connected and help you learn more about cancer survivorship.
Challenges That Can Affect Cancer Survivors and Their Families
Economic burdens from medical expenses, lost wages, and reduced productivity
Denial of health and life insurance coverage
Difficulty finding jobs
Schedules may be focused around treatments and appointments
Family members may have to become caregivers to provide emotional support, transportation, care coordination, manage finances, and help with decision making
Life After Cancer
Maintain regular follow-up screenings
Don’t smoke. If you smoke, talk to your healthcare provider about quitting
Maintain a whole-foods, balanced diet to keep your weight healthy and decrease your risk of a cancer recurrence
Stay active. Do yoga, walk, garden, or join a gym. Physical activity will be the key to help you keep unwanted weight off, manager stress, and prevent a cancer recurrence
Keep your emotional health in check. If you need to, talk to a counselor, psychologist, or join a support group
Improve the cancer experience for others through advocacy or volunteer work
Support Groups
Support groups can help many people, including loved ones, cope with the emotional burdens of cancer and survivorship. There are different types of support groups, such as:
Peer-led or self-help groups run by group members
Professional-led groups run by a trained counselor, social worker, or psychologist to lead the conversation among the members
Informational support groups led by a professional facilitator to provide cancer-related information and education. These groups will often invite speakers, such as doctors, who can provide expert advice
Online support groups that meet through chat rooms, webinars, or discussion groups
Telephone support groups where everyone dials into a phone line, like a conference call, and participants can share their experiences
The following links can help connect you with organizations that provide emotional, practical, and financial support services for people with cancer and their families:
April is Irritable Bowel Syndrome (IBS) Awareness Month and we are happy to raise awareness on this topic that we know is not among the most pleasant to discuss or share with friends. Are you or someone you know suffering in silence?
What is IBS?
IBS is a common disorder that affects the large intestine.The common symptoms include abdominal pain, gas, bloating and diarrhea or constipation, or both. Television commercials for medicinal treatments have helped increase awareness, but did you know that certain foods and stress can trigger or make IBS worse?
Improving your food choices and managing your stress may help or delay the need for medication. Research is ongoing as to how foods digest and contribute to these symptoms, but studies have shown that some carbohydrates can cause irritation to the bowel and trigger IBS symptoms. These carbohydrates are called Fermentable Oligo-saccharides Di-saccharides Mono-saccharides and Polyols – otherwise known as FODMAPs. For some people, a low FODMAP meal plan can help relieve the symptoms. A registered dietitian familiar with this eating plan can help you identify problem foods.
Before engaging in any changes or starting a low FODMAP diet plan, consult with your gastroenterologist or primary care doctor and ask for a referral to a registered dietitian familiar with IBS treatment for assistance.
Don’t suffer alone or in silence anymore. Check out the links below for helpful information to discuss with your physician and dietitian.
World Health Day is a chance to celebrate health, and this year’s theme is Universal Health Coverage: Health for all – everyone, everywhere. Advocacy events will be held around the world fueling momentum for the #HealthForAll movement to highlight a fairer, healthier world.
Health care is important. What can be equally as helpful is staying healthy and preventing chronic illnesses that warrant the need for health care.
Did you know, the food patterns that we develop over our lifetime can help or hinder us? In the United States, we have access to an abundance of foods running the gamut from very healthy to very unhealthy.
Would you like to improve your eating pattern? Check out the following infographic that shows how to make small changes over your day. Remember, every change that you make, no matter how small will have an impact on your overall health.
Here’s to your health!
Every food choice you make is an opportunity to move towards a healthier eating pattern. Making small changes over a week, a day, or even a meal— can make a big difference. Here are some examples of realistic, small changes that will help you adopt a healthier eating pattern for more good years®!
Did you know the American Heart Association now considers high blood pressure (hypertension) 130/80 mm Hg and higher? The optimal blood pressure for people 20 years and older is 120/80 mm Hg or lower. It is estimated that 46% of adults in the U.S. 20 years and older have hypertension. There are no warning signs or symptoms, and many people do not know they have it.1
In 2015, there were 78,862 deaths primarily attributable to high blood pressure.1 This is why it’s important to check your blood pressure regularly. You can check your blood pressure at a doctor’s office, at a pharmacy, or at home. Take steps to prevent high blood pressure or to control it if your blood pressure is already high.
You can manage high blood pressure and lower your risk for heart disease and stroke by living a healthy lifestyle, which includes:
Eating a healthy diet
Maintaining a healthy weight
Getting enough physical activity
Not smoking
Limiting alcohol use
Healthy Diet
Eating foods low in salt (sodium) and high in potassium can lower your blood pressure. Following the DASH (Dietary Approaches to Stop Hypertension) eating plan is a healthy diet proven to help people lower their blood pressure.
Healthy Weight
Being overweight or obese increases your risk for high blood pressure. Calculate your body mass index (BMI) to find out if your weight is in a healthy range.
Physical Activity
Being physically active can help you maintain a healthy weight and lower your blood pressure. Aim for 2 hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week.
No Smoking
Smoking raises your blood pressure and puts you at higher risk for heart attack and stroke. If you don’t smoke, don’t start. If you smoke, quitting will lower your risk for heart disease. For more information about quitting, see CDC’s smoking and tobacco use website at www.cdc.gov/tobacco.
Limit Alcohol
Avoid drinking too much alcohol – it can raise your blood pressure. Men should have no more than 2 drinks per day, and women only 1. For more information, visit www.cdc.gov/alcohol.2
Work with Your Health Care Team
If you have high blood pressure, your doctor may prescribe medications and lifestyle changes. Lifestyle changes are just as important as medications. Follow your doctor’s instructions and stay on your medications. Do not stop taking your medications before talking to your doctor. All drugs may have side effects, so speak to your doctor regularly.3
Know Your Numbers
Learn what’s considered normal, as recommended by the American Heart Association. A diagnosis of high blood pressure must be confirmed with a medical professional.4
Normal blood pressure: Numbers are within the normal (optimal) range of less than 120/80 mm Hg.
Elevated blood pressure: Readings are consistently ranging from 120-129 systolic and less than 80 mm Hg diastolic. People with elevated blood pressure are likely to develop high blood pressure unless steps are taken to control it.
Hypertension Stage 1: Blood pressure is consistently ranging from 130-139 systolic or 80-89 mm Hg diastolic. At this stage of high blood pressure, doctors are likely to prescribe lifestyle changes and may consider adding blood pressure medication based on your risk of atherosclerotic cardiovascular disease (ASCVD) such as heart attack or stroke.
Hypertension Stage 2: Blood pressure is consistently ranging at levels of 140/90 mm Hg or higher. At this stage of high blood pressure, doctors are likely to prescribe a combination of blood pressure medications along with lifestyle changes.
Hypertensive crisis: High blood pressure requires medical attention. If your blood pressure readings suddenly exceed 180/120 mm Hg, wait five minutes and test again. If your readings are still unusually high, contact your doctor immediately. You could be experiencing a hypertensive crisis. If your blood pressure is higher than 180/120 mm Hg and you are experiencing signs of possible organ damage such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, difficulty speaking, do not wait to see if your pressure comes down on its own. Call 9-1-1.
6 Simple Tips to Reduce Your Blood Pressure
Lose weight. The most effective way of reducing elevated blood pressure is by losing weight. Even losing as little as 10 pounds can lower your blood pressure.
Read labels. Aim for less than 1,500 milligrams of sodium daily – which is just 3/4 of a teaspoon of salt. Beware of the “salty six”: Breads and rolls, Cold cuts and cured meats, Pizza, Poultry, Soup, and Sandwiches.
Get moving. Aim for 30 minutes of physical activity a day for at least five days a week. Whether it’s dancing, jogging, biking or walking – Do something you enjoy, and stick with it!
Pump some iron. Add some weight lifting to your exercise regimen to increase muscle, help lose weight, and stay fit.
Limit alcohol. Limit alcohol to 1 drink per day for women and 2 drinks per day for men. Alcohol can increase your blood pressure.
Relieve stress. Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. Stress can trigger unhealthy habits like overeating, poor sleep, and misusing drugs and alcohol. Reducing stress should be a priority to lower your blood pressure.5
Over the last decade, energy drinks have risen in popularity among teens and adults. Marketed with flashy slogans and promises of better focus and performance, it’s no surprise that 34% of young adults age 18-24 consume them regularly1. What most people don’t know about energy drinks are the potential health risks that come from consuming too much caffeine.
The Effects of Caffeine on Your Body
Caffeine takes effect on the central nervous system within 30 minutes of consumption. It acts as a stimulant, causing the release of neurotransmitters like adrenaline, which increase your heart rate and blood pressure. In small doses, caffeine usually causes no harm. However, a typical energy drink contains four to five times more caffeine than a cup of coffee. Experts recommend that healthy individuals consume no more than 400 milligrams of caffeine per day; an amount which is often seen in just one serving of an energy drink.
Excessive Caffeine Consumption Can Be a Medical Emergency
The health risks associated with energy drinks are more severe in those with high blood pressure or heart problems. Emergency room visits related to overconsumption of caffeine are often from dehydration, seizures, and dangerously high blood pressure. From 2007 to 2011, research showed that adults age 40 and older were responsible for the greatest increase in energy drink related emergency room visits4. Overall, the amount of energy drink related emergency room visits doubled during those same years from 10,000 to 20,000 visits per year4.
Mixing Alcohol with Energy Drinks
Combining alcohol with energy drinks is a growing trend among teens and young adults. Over 30% of young adults aged 18-28 reported mixing the two substances at least once in the last year2. The dangers of consuming a stimulant are magnified when combined with a depressant such as alcohol. Energy drinks can mask the depressive effects of alcohol by making the consumer feel more alert and awake3. Because of this, individuals who combine energy drinks and alcohol can’t determine their level of intoxication.
The Bottom Line
Be aware of the ingredients in energy drinks, such as high caffeine content, added sugars, and other supplements. Excessive amounts of caffeine can pose a risk to those with heart problems or individuals who combine energy drinks with alcohol. Also, make sure to read the label on energy drinks to identify how many servings are in the container. If you do decide to consume caffeine, try a better alternative such as tea or black coffee, and make sure to stay below the recommended amount of 400 milligrams per day.
Johnson LD, O’Malley PM, Bachman JG, Schulenberg JE, Miech RA. Monitoring the Future: National Survey Results on Drug Use, 1975–2015. Volume 2: College Students and Adults Ages 19–55. Ann Arbor, MI: Institute for Social Research, The University of Michigan; 2016
Marczinski CA, Fillmore MT. Energy drinks mixed with alcohol: what are the risks? Nutr Rev. 2014;72(suppl 1):98–107
Mattson, M.E. Update on Emergency Department Visits Involving Energy Drinks: A Continuing Public Health Concern. The CBHSQ Report: January 10, 2013. Center for Behavioral Health Statistics and Quality, Substance Abuse and Mental Health Services Administration, Rockville, MD.
What you eat each day affects your health and how you feel now and in the future. Good nutrition plays a major role in helping you lead a healthy lifestyle. When combined with physical activity, your diet can help you reach and maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease, and promote overall health and wellbeing.
Creating and maintaining healthy eating habits doesn’t have to be hard. If you start by incorporating small changes into your daily habits, you can make a big impact on your eating pattern and create lasting, healthy eating habits. Try including at least six of the following eight goals into your diet by adding one new goal each week.
1. Make half your plate fruits and vegetables
Choose red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.
2. Make half the grains you eat whole grains
Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”
3. Switch to fat-free or low-fat (1%) milk
Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
4. Choose a variety of lean protein foods
Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.
5. Compare sodium in foods
Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
6. Drink water instead of sugary drinks
Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil.
7. Eat some seafood
Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood. Seafood includes fish such as salmon, tuna, and trout and shellfish such as crab, mussels, and oysters.
8. Cut back on solid fats
Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.
Maintaining a Healthy Lifestyle
To maintain your healthy eating habits, try the following tips.
Add More Fruits & Veggies
Mix veggies into your go-to dishes. Swap meat for peppers and mushrooms in your tacos or try veggie pasta instead of grain pasta like one made out of black beans for more plant-based protein.
Use fresh fruits and veggies whenever possible. Watch for sodium in canned veggies and look for canned fruit packed in water instead of syrup.
Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana or carrot sticks.
Prepare Healthy Snacks
Teach children the difference between everyday snacks such as fruits and veggies and occasional snacks such as cookies and sweets.
Keep cut-up fruits and veggies like carrots, peppers, or orange slices in the refrigerator.
Prepare your meals for the week by making them ahead on weekends or on a day off.
Reduce Fat, Salt, and Sugar
When eating out, choose baked or grilled food instead of fried and do the same at home.
Make water your go-to drink instead of soda or sweetened beverages.
Read labels on packaged ingredients to find foods lower in sodium.
Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder.
Control Portion Sizes
When preparing meals at home, use smaller plates.
Don’t clean your plate if you’re full, instead save leftovers for tomorrow’s lunch.
Portion sizes depend on the age, gender, and activity level of the individual.
Practice Healthy Eating in School
Bring healthy snacks into your child’s classroom for birthday parties and holiday celebrations, instead of providing sugary treats.
Pack healthy lunches for children including whole grains, fruits and veggies, and fat-free or low-fat dairy products.1
Reflect, Replace, and Reinforce
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short-term weight loss but it won’t be successful in the long run. To permanently improve your eating habits:
Reflect on all your habits, both good and bad, and your common triggers for unhealthy eating.
Replace your unhealthy eating habits with healthier ones.
Reinforce your new, healthier habits.
Keep a food diary for a few days to evaluate what you eat every day. Note how you were feeling when you ate – hungry, not hungry, tired, or stressed?
Create a list of “cues” by reviewing your food diary to become more aware when you’re “triggered” to eat for reasons other than hunger. Note how you’re feeling at those times.
Circle the cues on your list that you face on a daily or weekly basis.
Ask yourself about the cues you’ve circled; is there anything else you can do to avoid the cue or situation? If you can’t avoid it, can you do something differently that would be healthier?
Replace unhealthy habits with new, healthy ones.
Reinforce your new, healthy habits and be patient with yourself. You can do it! Take it one day at a time! 2
To make sure your meals are balanced and nutritious, use the MyPlate, MyWins at choosemyplate.gov to create healthy eating solutions that work for you.
Take preventive measures today to take care of your heart and body. In the past few months, the U.S. has witnessed one of the worst flu seasons since the swine-flu pandemic of 2009. A recent study suggests that the flu doesn’t just cause aches, chills, and fatigue but it may also increase the risk of a heart attack. The study shows a six-fold increase in heart attacks shortly after people get the flu.1
The Flu Season
The flu season usually begins in October or November and peaks between December and February, and can last as late as May, according to the CDC. Each year, the flu is estimated to cause between 12,000 and 56,000 deaths and up to 710,000 hospitalizations in the U.S.1
The CDC recommends that everyone 6 months and older get an annual flu shot. The American Heart Association and American College of Cardiology recommend the shot for people with heart disease.
Another way to protect yourself against disease is to improve your heart health. The American Heart Association has started a ‘Healthy For Good’ revolutionary movement to inspire you to create lasting change in your health and your life, one small step at a time. The following are excellent ways to boost your immune system and prevent diseases.
Eat Smart to Stay Healthy
A healthy diet and lifestyle are your best weapons against cardiovascular disease. Eating healthy doesn’t mean dieting or giving up the foods you love.
Eat more plants! When you eat a vegetarian diet, be sure to add foods rich in iron, Vitamin B12, Calcium, and Zinc.
Limit sweets, fatty or processed meats, solid fats like butter, and salty or highly processed foods.
Avoid bad fats (solid or saturated fats from animal sources like meat, dairy, and tropical oils) and incorporate healthier fats (nontropical liquid oils, nuts and seeds, avocados, and fatty fish) into your diet.
Stock your kitchen with fruits, vegetables, lean protein, and whole grains. Ditch the processed and junk foods!
Instead of eliminating foods you love, concentrate on eating smaller portions.
Eat reasonable portions, even when you’re served more than you need (Split an entrée when dining out).
Move More
A good starting goal is at least 150 minutes a week, but if you don’t want to sweat the numbers, just move more! Find forms of exercise you enjoy and will stick with, and build more opportunities to be active into your routine.
Start walking – begin with a few minutes each day, and add more minutes each week.
Find ways to make walking fun, whether that’s changing your route, inviting friends or listening to your favorite podcast.
Don’t skip out on your warm-up, 5-10 minutes is a good rule of thumb.
Get the whole family moving – adding exercise is easier when it’s a shared activity.
Make time during a busy day for activity by going for a brisk walk during your lunch break or taking the stairs as often as possible.
Cool down after a workout to help your body reset and recover a little bit easier – this is the best time to stretch when your muscles are still warm.
Turn TV time into a workout – during every commercial break do a body weight exercise (squats, push ups, jumping jacks).
Add Color
An easy first step to eating healthy is to include fruits and vegetables at every meal and snack. All forms (fresh, frozen, canned and dried) and all colors count, so go ahead and add color to your plate – and your life!
To mix up your spaghetti routine, add an imposter pasta such as one made from black bean, edamame, chick pea or a vegetable pasta such as zucchini noodles.
Roast vegetables in high heat to caramelize and bring out their natural flavors; don’t overdo it with salt or sauces.
Grill fruits to unlock a deeper sweetness and give their color some char.
Add color to your plate with the 5 main color groups: red and pink, blue and purple, yellow and orange, white and brown and green. Check out healthyforgood.heart.org for examples from each group.
Look at your plate each time you eat, and if it’s too beige, add a serving of fruits or vegetables.
Go meatless – add mushrooms in place of beef, go with veggies and beans in your stir fry or use thick cut eggplant in place of chicken.
Be Well
Along with eating right and being active, better health requires getting enough sleep, practicing mindfulness, managing stress, keeping your mind and body fit, and connecting socially.
Be more active, limit caffeine before bed, and establish a better sleep routine.
Neutralize your racing mind by acknowledging thoughts as they come and letting them pass freely.
Focus on healthy outlets for stress, like taking a walk, journaling, volunteering or a hobby that you love.
Take time out for you – use your vacation days, whether you go on a big trip or just hang at home for a staycation.
Don’t overlook your emotional and mental health – get help if you need it to manage stress, anxiety, depression or grief.
Practice deep breathing techniques by inhaling through your nose and exhaling through your mouth slowly and deliberately.
Take preventive measures to avoid stress, like leaving a few minutes earlier to avoid being late, or avoiding busy roads so you can stay calm while driving.
In high-anxiety situations, give yourself some space – take a walk and come back later when tensions subside.
Prevent the Flu
The Centers for Disease Control and Prevention (CDC) recommends a yearly flu vaccine as the first and most important step in protecting against the flu viruses.
Try to avoid close contact with sick people.
While sick, limit contact with others as much as possible to keep from infecting them.
If you are sick with a flu-like illness, CDC recommends that you stay home for at least 24 hours after your fever is gone except to get medical care or for other necessities. (Your fever should be gone for 24 hours without the use of a fever-reducing medicine.)
Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.
Avoid touching your eyes, nose and mouth. Germs spread this way.
Clean and disinfect surfaces and objects that may be contaminated with germs like the flu.
If you get the flu, antiviral drugs can be used to treat your illness.
Antiviral drugs are prescription medicines and are not available over-the-counter.
Antiviral drugs can make illness milder and shorten the time you are sick. They may also prevent serious flu complications.2
Have you ever shown symptoms and wondered whether you have a cold or the flu? This is because having a cold and having the flu can display similar symptoms. Check out the chart below, find out which infection you have, and follow the day-by-day advice given below.
Cold
Day 1
Hold off on calling the Doctor.
There is no prescription drug that your doctor can prescribe that will shorten the length of the common cold. A cold is a viral infection that cannot be treated by antibiotics, which fight bacterial infections. Furthermore, antiviral drugs are used to ease symptoms of the flu, so it cannot be used to calm a cold. However, you can take the following over-the-counter drugs to ease the pain of the common cold:
Acetaminophen (Tylenol)
Ibuprofen (Motrin, Advil)
Naproxen (Aleve)
Practice extra good hygiene
When we are sick, we often want to stay home. However, if you venture out into the public it is extremely important to take extra measures to not spread what you have. To help stop the spread of germs:
Do not:
Touch others
Cough/Sneeze into your hands (then touch another object)
Do:
Wash hands with soap and water regularly (Especially after sneezing and/or coughing)
Cover your mouth when you cough or sneeze
Cough or sneeze into a cloth (ig. tissue, your upper sleeve, elbow)
If you use a tissue, make sure to put in a trashcan
Consider taking vitamin C
Days 2-4
Avoid exhausting yourself
When it comes to exercise, moderate activity may help a little, but working out until you sweat may even prolong your symptoms according to Dr. Marvin M. Lipman, M.D.
Take preventive measures and prepare for what comes next
As shown in the chart above, a sore throat is likely the first symptom to roll around. Shortly after, symptoms such as congestion, sneezing, and runny nose start developing. If you are a fan of taking the non-drug route, here are a few suggestions of what you can do to ease these symptoms:
Honey or salt-water gargle to ease sore throat
Saline nasal spray to east congestion
Eat warm soup or drink warm beverages to thin mucus
5+ Days
Consider calling your healthcare provider
If your symptoms do not improve or are worsening, think about reaching out to your healthcare provider. The common cold is a viral infection, but you could also be developing a bacterial infection, which would require antibiotics. You may have another issue, such as allergies (immune reaction to a foreign substance in the body, bronchitis (inflammation of the bronchial lining), or pneumonia (infection that inflames the air sacs in one or both lungs).
Flu
Day 1
Stay home
On the first day of having the flu you are highly contagious, so it is best to not spread germs. The flu usually lasts for 1-2 weeks but after a few days, symptoms may ease, and you can reconsider going out. Have someone bring in some flu-survival basics such as:
Tissues
Easy-to-eat foods
Over-the-counter medications
Chicken soup
Don’t push yourself too hard
As the flu settles in the body, it needs plenty of rest. Instead of pushing yourself too hard doing daily tasks, climb into bed and get the rest your body deserves. Doing too much, especially in the early stages of illness, can weaken your body.
Ask your doctor for an antiviral drug
These drugs can shorten the duration of the flu by a day and reduce the risk of pneumonia and other complications. However, it only works if you start taking it 48 hours after the onset of symptoms. Examples of antiviral drugs are Oseltamivir (Tamiflu) and Zanamivir (Relenza). Use caution with these drugs, especially if you are:
65 years or older
Younger than 5 years old
Pregnant or just had a baby
Have a chronic disease such as asthma, heart disease, or other chronic diseases
Remember to consult with your physician before taking any medication
The flu often starts off with a temperature over 100° F. To ease head and body aches that come with the flu, you can take:
Acetaminophen (Tylenol)
Ibuprofen (Motrin, Advil)
Naproxen (Aleve)
Days 2-4
Fluids, Fluids, Fluids!
Fevers can increase the chances of becoming dehydrated, so drinking plenty of water is a must. Try mixing a salty liquid such as chicken or vegetable broth and a sweet liquid like tea, juice, or iced fruit pops. According to Patricia A. Stinchfield, a pediatric nurse practitioner, the mixture will replace electrolytes, promote full hydration and may help thin out thick mucus.
Monitor your temperature
A low-grade fever itself is not harmful, however, it can mean that you are still contagious. Monitoring your temperature can keep you up to date on if your temperature spikes or not. In young children, temperature spikes may trigger seizures.
Reach out to your healthcare provider if needed
Watch out for complications such as difficulty breathing or swallowing, or if you experience disorientation. These are signs that indicate pneumonia, bronchitis, or dehydration. The individuals vulnerable to these conditions are:
Children
Elderly
People with chronic conditions
You should also reach out to your healthcare provider if drinking or urinating become difficult or is painful.
Days 5-6
Invest in some natural remedies
After a few days of having the flu in your system, the body aches and fevers may by gone but sore throat and cough often continue for a while longer. Here are a few good remedies that will be useful during this time:
Lozenges
Honey
Salt-water gargle
Plenty of tea or soup
If you feel that you are recovering and have been without a fever for 24 hours, then you many consider getting back to school or work.
7+ Days
Do not panic
Like mentioned above, the flu can last up to 1-2 weeks. If you feel that you are in the process of recovering, just continue what you have been doing and little by little, you should be on your way to full recovery.
Call your healthcare provider
If you are not improving or you are showing signs of complications, you may be developing pneumonia, sinusitis, or another health-related issue. Call you healthcare provider to learn more about what you can do.
According to the National Survey on Drug Use and Health, 21.5 million American adults (aged 12 and older) battled a substance use disorder in 2014. Almost 80% of individuals suffering from a substance use disorder in 2014 struggled with an alcohol use disorder.1Drug addiction is a complex disease, and quitting usually takes more than good intentions or a strong will. Drugs change the brain in ways that make quitting hard, even for those who want to change.2
Addiction is a chronic disease characterized by drug seeking and use that is compulsive, or difficult to control, despite harmful consequences. The initial decision to take drugs is voluntary for most people, but repeated drug use can lead to brain changes that challenge an addicted person’s self-control and interfere with their ability to resist intense urges to take drugs.
These brain changes can be persistent, which is why drug addiction is considered a “relapsing” disease—people in recovery from drug use disorders are at increased risk for returning to drug use even after years of not taking the drug. As with other chronic health conditions, treatment should be ongoing and should be adjusted based on how the person responds.
What happens to the brain when a person takes drugs?
Most drugs affect the brain’s “reward circuit” by flooding it with the chemical messenger dopamine. This reward system controls the body’s ability to feel pleasure and motivates a person to repeat behaviors needed to thrive, such as eating and spending time with loved ones. This overstimulation of the reward circuit causes the intensely pleasurable “high” that can lead people to take a drug again and again.
As a person continues to use drugs, the brain adjusts to the excess dopamine by making less of it and/or reducing the ability of cells in the reward circuit to respond to it. This reduces the high that the person feels compared to the high they felt when first taking the drug—an effect known as tolerance.
They might take more of the drug, trying to achieve the same dopamine high. It can also cause them to get less pleasure from other things they once enjoyed, like food or social activities.
Long-term use also causes changes in other brain chemical systems and circuits as well, affecting functions that include:
Learning
Judgment
Decision-making
Stress
Memory
Behavior
Despite being aware of these harmful outcomes, many people who use drugs continue to take them, which is the nature of addiction.2
Can drug addiction be cured or prevented?
As with most other chronic diseases, such as diabetes, asthma, or heart disease, treatment for drug addiction generally isn’t a cure. However, addiction is treatable and can be successfully managed. People who are recovering from an addiction will be at risk for relapse for years and possibly for their whole lives. Research shows that combining addiction treatment medicines with behavioral therapy ensures the best chance of success for most patients.
The good news is that drug use and addiction are preventable. Results from National Institute on Drug Abuse (NIDA)-funded research have shown that prevention programs involving families, schools, communities, and the media are effective for preventing or reducing drug use and addiction. Although personal events and cultural factors affect drug use trends, when young people view drug use as harmful, they tend to decrease their drug taking.
Therefore, education and outreach are key in helping people understand the possible risks of drug use. Teachers, parents, and health care providers have crucial roles in educating young people and preventing drug use and addiction.2
Treatment for Drug Abuse
Drug addiction can be treated, but it’s not simple. It must help the person do the following:
Stop using drugs
Stay drug-free
Be productive at home, at work, and in society
Successful treatment has several steps:
Detoxification
Behavioral counseling
Medication (for opioid, tobacco, or alcohol addiction)
Evaluation and treatment for co-occurring mental health issues such as depression and anxiety
Long-term follow-up to prevent relapse
Medications can be used to manage withdrawal symptoms, prevent relapse, and treat co-occurring conditions.3
Behavioral therapies help patients:
Modify their attitudes and behaviors related to drug use
Increase healthy life skills
Persist with other forms of treatment, such as medication
Free and confidential information in English and Spanish for individuals and family members facing substance abuse and mental health issues – 24 hours a day, 7 days a week.
Road to Recovery
If you or a family member are recovering from drug addiction, focus on the following to help prevent relapse:
Keep going to your treatment sessions.
Try mindfulness breathing, yoga or meditation to reduce stress.
Avoid triggers such as spending time with the people you used drugs with, places, things, or emotions that can make you want to use drugs again.
Take care of your body to help it heal from the harmful effects of drug use and to feel better. Be sure to add daily exercise, and eat healthy foods.
Find new activities and goals to replace the ones that involved drug use.
Spend more time with family and friends you lost touch with; consider not seeing friends who are still using drugs.
Call for an appointment with your health care provider if you or someone you know is addicted to prescription drugs and needs help stopping or you’re not sure where to start. Reach out to your doctor if you are having withdrawal symptoms that concern you. Your doctor can help you get connected to the care you need.
Kindness can create a virtuous cycle that promotes lasting happiness and altruism. Kindness is contagious. Once you start doing nice things for others, you might not want to stop. This month we’re focusing on kindness toward ourselves and others to close out the year on a positive note, and to make kindness a healthy habit to carry into the new year.
What if we told you kindness makes you happy?
You don’t have to take our word for it. Two studies suggest spending money on others makes us happy, even happier than spending on ourselves!1 Happiness is a central desire in our lives. Gratitude is an important human strength that contributes to happiness. One study showed that grateful individuals were especially appreciative of the contribution of others to their happiness.
“Compared with unhappy people, happy people report close and satisfying relationships and feel more gratitude in their lives. Whereas gratitude results when people receive kindness from other people, kindness entails enacting kind behavior toward other people.”2
The same study found that happy people reported higher levels of the three kindness components:
The motivation to be kind to others
The recognition of kindness in others, and
The enactment of kind behavior in one’s daily life.
“Kind people experience more happiness and have happier memories. Simply by counting acts of kindness for one week, people appear to have become happier and more grateful. Happy people are more kind in the first place and they can become even happier, kinder and more grateful following a simple intervention.”2
Kindness Increases:
The Love Hormone
Energy
Happiness
Lifespan
Pleasure
Serotonin3
Kindness Decreases:
Pain
Stress
Anxiety
Depression
Blood Pressure3
Both kindness and gratitude are an important human strength that influences our wellbeing. It’s important to practice these habits frequently, starting with one random act of kindness per week. Then work your way up to one or more random acts of kindness per day. Practice kindness and compassion toward yourself every day. You can’t fill anyone else’s cup unless yours is full. The positive effects of kindness are experienced in the brain of everyone who witnesses the act, improving their mood and making them more likely to extend kindness to others. Build up your compassion muscle by being kind to others and offer care and help.
Tips to Promote Kindness
Try seeing your world view as open to improvement by the evidence and experience of others.
Remember to put yourself in other people’s shoes. You never know what others are going through.
The only person who can affect your mood and thoughts are you! Be introspective and discover your own thoughts and fears that inhibit you from being the kindest possible version of yourself.
Write a list of preconceived notions you have about interactions with others, and then break them.
Often, we can mask our insecurities by judging and projecting negative thoughts on others. Try to catch yourself thinking a negative thought, and say “STOP” to redirect yourself to a positive thought.
Realize that you have to first help yourself before you can help others.
Mistakes are okay. Track what you consider to be mistakes, and how you learn from them in your journal.
Reflect on past experiences during the week, and how you made decisions every day.
Choose being kind over being right and you’ll be right every time.
Just about everything is smoother with a smile.
Though being kind to our friends and loved ones may come easily, a true test of your kindness is attempting to resolve problems with people scorned or ones you’ve been scorned by in your past.
Your words can influence those around you. Remember that the mouth should have three gatekeepers. Is it true? It is kind? And it is necessary?
Pay It Forward
When someone does a good deed for you, instead of paying them back, “pay it forward” by doing a good deed for someone else. Below are a few ways you can pay it forward.
Give a genuine compliment to someone.
Perform random acts of kindness (Hold doors open for people, volunteer, share food, etc.)
Become a mentor or tutor to a person in need. We all have skills, so share yours with those who need it!
Leave post-it notes with encouraging messages in random places (in library books, on car door/windshields, in public places, etc.).
Write a positive Yelp! or Google Review for a business you like.
Offer to stay late and help clean up at your friend’s party.
Visit family members you haven’t seen in a while.
When driving, let someone merge into your lane.
Drive a friend to the airport.
Do two things to protect and preserve the environment for generations to come.
Loving-Kindness Meditation
To cultivate positive emotions, try a Loving-Kindness Meditation. Try this free meditation from UCLA Health website (available in English and Spanish).
The layout of the grocery store and the aisles you walk down will have a great impact on what you purchase.
Food Group Shopping Guide
The middle aisles can be intimidating as these are often where you will find the processed foods such as chips, snack cakes, breads and frozen or canned meals. They do also contain many staple pantry items such as breads, crackers, nuts, seeds, and baking/cooking products.
The outskirts of the store will hold the freshest foods. The bakery, deli, and if the store has a coffee shop will typically all be located at the front perimeter of the store. The fresh bakery and deli foods of the grocery store even tends to be on the outside area with the produce because it is fresher then pre-packaged baked goods and deli meat.
Specialty products are often placed on the end caps to make shoppers aware of them and increase their sale. These end cap items are often hard to avoid as you still pass by when you stay on the perimeter of the store so it is important to go in with a list and plan.
Use the Food Group Shopping Guide below to help you focus on what to purchase and cook at home! And remember, if you can’t pronounce it, you probably shouldn’t eat it!
You can download the Food Group Shopping Guide infographic by the pressing the button below.
Walking is a great way to increase your physical activity and improve your health. It’s an easy way to start and maintain a physically active lifestyle. It’s the most common physical activity for people across the U.S. Walking provides many opportunities to incorporate physical activity into your busy life – whether it’s for work, school, leisure, or to improve your health.
Physical activity such as walking can help control weight and improve health even without weight loss. People who are physically active live longer and have a lower risk for heart disease, stroke, type 2 diabetes, depression, and some cancers.1
We Need More Physical Activity
Adults need at least 2 and 1/2 hours (150 minutes) of aerobic physical activity per week . This should be at a moderate level, such as fast-paced walk for no less than 10 minutes at a time. Aerobic physical activity makes you breathe harder and makes your heart and blood vessels healthier. Examples include brisk walking, running, swimming, and other activities.
According to the CDC, less than half of all adults get the recommended amount of physical activity.
Women and older adults are not as likely to get the recommended level of weekly physical activity.
Inactive adults have higher risk for early death, heart disease, stroke, type 2 diabetes, depression, and some cancers.
Walking routes in and near neighborhoods encourage people to walk to stops for buses, trains, and trolleys.1
Should You See a Doctor First?
Most people do not need to see a doctor before they start a walking program.
However, you should check with your doctor if you have a chronic health problem such as a heart condition, diabetes, or high blood pressure, are over 40 years old and have been inactive.
You should also talk to your doctor if while walking, you get dizzy, feel faint or short of breath; or have chest, neck, shoulder or arm pain.2
How to Start Walking More
Set realistic goals and how you plan to achieve them. Set realistic goals such as walking 10 to 15 minutes three times a week.
Create an action plan for how far and how often you will walk.
Where would you like to be in 6 months to a year in your walking program?
Plan where you will walk, what days of the week you will walk.
Identify a walking buddy or support person.
Be Prepared
Make sure you have everything you need to get started such as shoes that fit right and have good arch support; a firm, well-cushioned heel; and nonskid, flexible soles.
Ensure you have clothes that keep you dry and comfortable, a hat or visor for the sun, sunscreen, and sunglasses; a hat and scarf to cover your head and ears when it’s cold outside, and layers of clothing in cold weather that you can remove as you warm up.
Get Moving
Divide your walk into three parts: warm up by walking slowly; increase your speed to a brisk walk; and cool down by slowing your pace.
When walking be sure to use proper form: keep your chin up and your shoulders slightly back and relaxed.
Look forward, not at the ground.
Keep your back straight, rather than arched forward or backward.
Let the heel of your foot touch the ground first, and then roll your weight forward.
Walk with your toes pointed forward.
Swing your arms naturally.
Add On
As walking gets easier, start to go faster and farther. Add hills or stairs to make your walks more challenging.
If you are walking less than three times per week, give yourself more than 2 weeks before adding time to your walk.
How To Make Walking a Healthy Habit
Don’t give up. Stick with your walking program.
Walk in places you enjoy, like a park or shopping center. To stay motivated, try different routes to keep it interesting.
Listen to your favorite music as you walk, remembering to keep the volume low so you can hear sounds around you.
Bring a friend or a family member. Having a regular walking buddy or support person may help you keep going. You can cheer each other on and serve as role models for friends, family members, coworkers, and your community.
Have a “Plan B” for when bad weather or other roadblocks get in the way. Be ready to walk indoors rather than outdoors.
Track your progress on paper, online, with a fitness app, fitness tracker or a pedometer. Record dates, distance, and how you felt when you were done.
Reward yourself with something pleasant after you walk, like a relaxing shower or a 30 minutes of time to yourself.
Be prepared for setbacks. If certain obstacles prevent you from walking, get back to your routine as soon as you can.
With time, walking can become part of your daily life and may even make it easier to try other types of physical activity.
20 Ways to Add More Steps
Find a buddy who can take walks with you.
Walk your dog in the morning for 15 minutes and in the evening for 10 minutes.
March in place while brushing your teeth.
Exercise indoor with a workout DVD.
Play hide and seek with your kids.
Have a dance party with your kids.
Walk your kids to school or the school bus.
Walk while chatting on the phone.
Make it a nightly habit to go for an after-dinner stroll with the family.
If you’re going to the mailbox, take a tour around the house first or a lap around your block.
During commercials, don’t fast forward your DVR – stand up and march in place or pick things up around the house.
Take the stairs instead of the elevator.
Park far from the office.
Get off the bus/train one stop before or after your regular stop to take extra steps.
Walk to a coworker’s office instead of calling or emailing them.
Use the restroom that is one floor up (or down) at work instead of heading for the one closest to your office.
Use the water or coffee machine one floor up (or down) at work instead of heading for the one closest to your office.
Set reminders on your phone or calendar to take a walking break.
From childhood to adulthood, mental health is a part of your life every step of the way. It includes our psychological, emotional, and social wellbeing. The state of our mental health determines how we make decisions, feel and act towards others, and how we cope with the hardships in our lives.1
Exposures
There are factors that may contribute to an individual’s chance of being exposed to having a mental disorder.
Biological factors (Genes, brain chemistry)
Life experiences (Trauma, abuse)
Family history of mental health problems1,2
Early Warning Signs and Triggers
There are many situations in life that can take us on a rollercoaster of emotions such as divorce in the family or tension within friendships. It is important to not only spot warning signs and triggers in other people, but also in yourself. Below is a list of warning signs that are important to recognize when considering your mental health.
Finding little or no pleasure in life
Feeling worthless or helpless for long periods of time (Remember, this is not the same as feeling “blue” or sad for a while)
Crying a lot
Experiencing a change in eating or sleeping patterns
Distancing yourself from people and everyday activities
Feeling numb like nothing matters
Arguing and/or fighting with family and friends
Losing interest in your favorite hobbies
Wanting to harm yourself or someone else1,2
Myths about mental health
Myth: People with mental health problems are violent and unpredictable.
Fact: People with mental health problems are actually 10 times more likely to be victims of a violent crime.
Myth: Therapy and self-help are a waste of time. Why bother when you can just take a pill?
Fact: The best treatment for a mental health illness depends on the individual and could include medication, therapy, or both. Many individuals who have mental health issues also work with a support group counselor to help heal and recover.
Myth: Prevention doesn’t work. It is impossible to prevent mental illnesses.
Fact: Prevention of mental, emotional, and behavior disorders means to address the issue and promote the social and emotional wellbeing of individuals. Some of the benefits of promoting social and emotional wellbeing are:
Lower health care costs
Improved family life
Lower crime rates
Increased lifespan
Higher productivity1
So How Do We Contribute to Your Mental Health In a Positive Way?
Listed below are activities that you can take to improve your mental health.
Value yourself. It is not only important to value others, but also to value yourself and see yourself as a VIP of your own life. Take care of your mind by treating yourself with kindness and respect. Make time for yourself by doing your favorite hobbies or taking up a dance class. Try broadening your horizons by traveling or becoming fluent in another language.
Take care of your body
Eat nutritious meals
Avoid cigarettes
Drink plenty of water
Exercise (Decreases depression and improves mood)
Get enough sleep
Surround yourself with supportive people. Make plans with family, friends, or invest in activities that will encourage you to meet new people such as joining clubs. Having a strong supportive network contributes to our mental health.
Give. Volunteering your time is not only self-fulfilling, but you are also helping others in need. Just think about it, you can help people and make new friends at the same time!
Learn how to cope with stress in a healthy manner. Coping with stress is very important, considering that stress is a part of life. Do Tai Chi, exercise, take a nature walk, play with your pet, etc. Whether it is good stress, or bad stress, we must learn coping strategies that will help us lead a healthy life.
Relax your mind. Relaxation exercises such as meditation, mindfulness, and prayer can improve our view on life. Pick one and start practicing today.
Set realistic goals. Aim high but be realistic. We have all gone through that phase of childhood where everyone under the sun asks, “What do you want to be when you grow up?”. Now is the time where you should think more about your answer. What do you want to achieve academically? professionally? personally? Write it down on paper and go through the steps you need to do in order to get to your goal. This will lead to an incredible sense of accomplishment, and more importantly, self-worth.
Be spontaneous. We can sometimes get caught up in the monotony of life. Instead of committing to your daily routine, try something different that will spice things up! Plan a trip to a place you’ve never been, go on a different path when taking a walk, try food that is new to you.
Avoid alcohol and other drugs. For some people, using drugs to “solve” their issues is common. While it will numb you for a little bit, engaging in activities such as excessive drinking and drug use will only intensify your issues, and may even make you feel regretful.
Get help when you need it. The most important fact that people must remember is that there is treatment. If treated properly, people with a mental illness can fully recover.3
It’s all in the attitude
According to National Alliance in Mental Health (NAMI), approximately 1 in 5 adults in the U.S. (43.8 million, or 18.5%) experiences mental illness in a given year.4,5 So why is seeking help still taboo in America? Fear, shame, and embarrassment by family members and peers often influence people to not seek help. Here a few points to remember when in need of help, but reluctant to take action:
Mental health problems are real and not something you can just “snap out of”
Gender does not matter, it is OK to ask for help because you CAN get it
Seeking help is a sign of strength, not weakness3
Mental health is just as important as physical health
You wouldn’t avoid a physical illness, so why ignore mental illness?
There is hope. People recover and ultimately go on to live healthier lives2
At USPM, there are many health and wellness programs equipped with coaches and nurses that will assist you. If you are interested in having a health coach or nurse case manager help you on your journey to a healthier you, please refer to your Preventive Plan portal.
When it comes to grocery shopping, preparation is key. You should plan to go to the grocery store with a well thought out list, and avoid going on an empty stomach. With all the options available at the store, grocery shopping can be overwhelming. Don’t let yourself fall victim to making impulse buys – stick to the list. Grocery store products and advertisements are designed to catch your attention, and are usually strategically placed at the entrance. Here are some tricks to help you stick to your list and stay focused.
Meal Planning Tips
Plan meals for your family weekly.
Look up sales and coupons for some of your favorite products, and plan the meals accordingly.
If you need to switch it up or are unsure of what to make, consult health conscious recipe websites such as USDA Mixing Bowl.
Make a grocery list and stick to it. Keeping a running grocery list will limit the need to go to the store for single purchases that turn into impulse buys.
Think of items that you will use daily, and keep a list of those. Then, once you have planned your weekly meals, incorporate the items needed to prepare them.
There are many free phone apps available to help you keep track of the list. This way you will not lose the list or leave it at home.
Shopping Tips
Never grocery shop on an empty stomach. This is the number one rule for going to the grocery store and the most efficient way to avoid impulse buys.
Buy in bulk. For perishable foods, buying in bulk can still be an option; all you need to do is freeze these items to save them for a later date. Non-perishable foods such as canned goods are a great resource to stock up, and they are usually fairly inexpensive.
Buy generic brands. Compare the food label for ingredients. Most generic brands have the same ingredients and cost much less. The less expensive items are usually strategically placed on the top and bottom shelf. The grocery store places the most expensive items at eye level to catch your attention.
Buy unprepared foods. Buy unprepared foods such whole fruits opposed to the convenient pre-sliced fruits.
Interested in finding out more about meal plans?
Click the button below to download the USPM Meal Plan PDF.
Working in the healthcare industry can be both gratifying and challenging. The unrelenting chronic stress of being exposed to life and death issues, long hours and loads of work can progressively evolve into burnout. If fact, the odds are pretty high that burnout will affect every healthcare professional at some point in their career.
Health Care Burnout
Burnout is defined as the consequence of mental and physical exhaustion that is caused by stress resulting in depersonalization and a profound decrease in personal accomplishment.1 Working in this high-stress industry can become emotionally draining, especially when hospitals are understaffed; the caregiver can begin to experience emotional exhaustion, and fatigue. All of this can lead caregivers to an emotional detachment from their work and to begin to see patients as objects, thereby reducing the safety and quality of care provided.
According to a study by NSI Nursing Solutions, the average national turnover rate among all hospital healthcare workers is 16.5%. And the costs are high:
Each additional percentage point increase in turnover can cost the average hospital another $359,650
It takes hospitals between 36 to 97 days to hire a replacement for an experienced RN
The average cost of turnover for a bedside RN ranges between $44,380 and $63,4002
To prevent burnout, employers should create a culture that sustains resilience and supports employee wellbeing. It’s important to take the time to identify the signs and symptoms of burnout, some of which may include:
Chronic emotional and physical fatigue
Reduced feelings of sympathy or empathy
Poor work-life balance
Depersonalization
Hypersensitivity or complete insensitivity to emotional material
Withdrawal from friends, family, and other loved ones
Loss of interest in activities previously enjoyed
Feeling blue, irritable, hopeless, and helpless
Changes in sleep patterns
Getting sick more often
Irritability3,4
How Organizations Can Prevent Burnout
As a healthcare employer, there are things your organization can do to help your providers stay healthy and succeed:
Take an active role: Know your employees’ concerns – Provide a forum for feedback and address problems before they get to a unrecoverable level.
Encourage breaks: Taking breaks helps employees walk away from stress ensuring that the staff is not overworking themselves to the point of burnout.
Support healthy habits: Implementing health and wellness programs can be invaluable and they don’t have to cost a lot money to be effective. Include healthy recipes in your newsletters, sponsor workout classes, create a relaxation room, or offer meditation classes.5
How Caregivers Can Prevent Burnout
As a caregiver, adopting healthy behaviors can prevent compassion fatigue and burnout:
Take Time to Care for Yourself
Practicing good self-care will significantly help your resilience and reduce your vulnerability to stress.
Balanced, healthy diet
Regular exercise
Routine schedule of restful sleep
Balance between work and personal life
Drink alcohol in moderation
Adopt Positive Coping Strategies
Positive coping strategies can be used at work or at home to help ease your response to stressful situations.
Deep breathing
Meditation
Taking a walk
Talking with a friend
Relaxing in a hot bath
If you still feel that you are not getting enough out of mindful techniques, and are still feeling emotionally vulnerable, chronically stressed and overwhelmed, seek help. Seeing a therapist can help you process your feelings and put things in better perspective, which can help you successfully implement the strategic techniques that will help you move toward a healthy work-life balance.6
Experts continue to find evidence that our thoughts — positive and negative — don’t just have psychological effects, they also have physical effects on our body. Advantages of positive thinking include less stress, better overall physical and emotional health, longer life span, and better coping skills. Follow the practices highlighted here for four to six weeks to improve your positive thinking skills. Don’t give up. Remember, you are worth it!
A positive self-image is key to living a happy and healthy life. Research shows that people who feel confident in themselves can problem solve and make better decisions, take more risks, assert themselves, and strive to meet their personal goals. In fact there is an entire field devoted to it called Positive Psychology. Here are some ideas to help you be more positive AND feel better.
Pay Attention to Your Thoughts
One technique that will help you think more positively is to become aware of your negative “self talk” and replace negative thoughts with positive ones. Sometimes we imagine the worst in situations or about ourselves and often are unaware of the negative thoughts.
Positive thoughts are those that make us feel good about our progress. Take time to praise yourself for the little things.
It is important to actively think about what you are feeling and how it is portrayed in your life. Try to catch yourself thinking a negative thought, and say “STOP” to redirect yourself to positive thoughts.
Work on replacing negative self-talk with positive words. For example, replace “I hate getting up in the morning,” with “I am grateful for a new day.”
Write down negative thoughts. Carry a small pad throughout your day and jot down negative thoughts whenever you notice them.
Evaluate relationships in your personal and work life, and surround yourself with those who are also positive and support you.
Develop positive statements to replace negative ones using words such as happy, peaceful, loving, enthusiastic, and warm.
Avoid negative words such as worried, frightened, upset, tired, bored, not, never, and can’t.
Remember to smile, it’s contagious!
Nourish Your Body and Mind
The basic human desire is to feel loved, and sometimes that love comes from within. And to love ourselves fully, we must incorporate healthy habits into our lives for a nourished body, mind and soul. A few ways you can nourish your body are by exercising, eating healthy foods, stretching and connecting to others. A few ways to nourish your mind are to do a mind puzzle, meditate, breathe deeply, and laugh. These activities in conjunction nourish both the body and mind simultaneously to improve positive thinking and a positive outlook.
Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
Be your body’s best friend and supporter, not its enemy.
Wear comfortable clothes that you like, that express your personal style, and that feel good to your body.
Count your blessings, not your blemishes.
Before you go to bed each night, write about how you treated yourself well during the day.
Give Back & Help Others
Giving back has a positive effect on your body and will make you feel great. Studies show that when people donated to charity, the portion of the brain responsible for feelings of reward were triggered. The brain also releases feel-good chemicals and spurs you to perform more kind acts. Giving back can also improve your self-esteem, sense of belonging, and make you feel more thankful and appreciative of what you have.
Volunteer at a food bank or local community service project.
Donate old clothing or household items to a local drive, Goodwill, or Salvation Army.
Offer to help a neighbor or family member in need.
Perform one intentional act of kindness.
Donate blood.
Cook for someone in need.
Participate in a local walk to raise money for a charity or condition (ie. Diabetes walk).
Clean up the environment.
Build Your Inner Confidence
Having a low self-esteem or feeling bad about yourself may prevent you from doing the things you love. In addition, low self-esteem may hinder the development of healthy relationships with your family and friends. People with a poor self-esteem are more likely to experience declined physical and mental health that affects their daily lives leading to stress and anxiety.
Replace the word ‘can’t’ with ‘can.’
Replace the word ‘try’ with ‘will.’
Focus on the present.
Make a list of your current wants and desires and what you will do to achieve them.
Set aside a specific time each day for you.
Invest in yourself – sign up for a class or workshop.
Look for the good in things.
Make signs that say positive thoughts and place them in places where you will see them often.
Create Affirming Lists
Make lists, reread them often to help you feel more positive about yourself. Write affirming lists into your journal or a piece of paper, like:
5 of your strengths, for example, persistence, courage, friendliness, creativity.
5 things you admire about yourself, for example the way you have raised your children, your good relationship with your brother, or your spirituality.
5 greatest achievements in your life so far, like recovering from a serious illness, or learning to use a computer.
10 things you can do to make yourself laugh.
10 things you could do to help someone else.
Talk Back to Negative Thoughts
Here are some examples that can help you keep setbacks in proper perspective when negative thoughts come to mind. In general, catch yourself! Think, “I am being negative about myself.” Say “Stop!” to yourself. Say it out loud. Picture a huge, red stop sign.
Negative Thought: Foods are Either ‘Good’ or ‘Bad’
“I can never eat dessert again.”
“Look at what I did. I ate that cake. I will never do well.”
Positive Thought: Work Toward Balance
“I can eat dessert and cut back on something else.”
“One slip-up is not the end of the world. I can get back on track.”
Negative Thought: Excuses
“It is too cold to take a walk.”
“I don’t have the willpower.”
Positive Thought: It’s Worth a Try
“I can go for a walk and stop if it gets too cold.”
“It is hard to change old habits, but I will start with small steps and progress slowly but surely!”
Negative Thought: Should
“I should have eaten less dessert.”
“I haven’t written down everything I eat.”
Positive Thought: It’s My Choice
“It is my choice. Next time I can decide not to eat so much.”
“I’m writing down everything I eat because it helps me eat better.”
About half of Americans believe they are unprepared for a sudden financial need such as the purchase of a new car, appliance or furniture or a significant home repair. Whether it’s saving, budgeting or planning, addressing our financial goals is beneficial for our overall health and wellbeing.
The MyMoney Five
Making the most of your money starts with five building blocks for managing and growing your money – The MyMoney Five. Keep these five principles in mind as you make day-to-day decisions and plan your financial goals.1
1. Earn
Your employer has to subtract certain taxes and other items from your wages every pay period. Your take-home pay (net income) is what you receive after any taxes and deductions are subtracted.
Usually, your deductions and withholdings include federal, state and city income taxes, Social Security and Medicare taxes, your contributions for retirement savings, and payments for health insurance provided as part of your job.
Be sure you take advantage of all the credits and deductions that help lower your taxes.
It’s a good idea to sign up if your employer offers a retirement savings program. Many employers will match part of every dollar you save this way, and you will benefit from it when you retire.
2. Borrow
Borrowing money is a way to purchase something now and pay for it over time. But, you usually pay “interest” when you borrow money. The longer you take to pay back the money you borrowed, the more you will pay in interest.
It pays to shop around to get the best deal on a loan. Compare loan terms from several lenders, and it’s okay to negotiate the terms.
When repaying a loan, it may be better to pay more than the minimum amount due each month, so you will have to pay less in interest over the life of the loan.
One of your most important aids when shopping for a loan is the APR – the Annual Percentage Rate. This is the total cost, including interest charges and fees, described as a yearly rate.
Paying your bills on time will help increase your credit score. Even if you fell into trouble with borrowing in the past, you can get on solid footing and rebuild your credit history by making regular payments as agreed.
Annual Free Credit Report
You are entitled to a free copy of your credit report every 12 months from each of the three nationwide credit bureaus. Go to www.AnnualCreditReport.com or call toll free 1-877-322-8228 to order the free reports. Beware of imposter sites.
3. Save & Invest
An easy way to save is to pay yourself first. That means each pay period, before you are tempted to spend money, commit to putting some in a savings account. See if you can arrange with your bank to automatically transfer a certain amount from your paycheck or your checking account to savings every month.
People who keep track of their savings often end up saving more, because they have it on their minds.
If you are making investments, it’s good to consult with a qualified professional about your plans. Before you purchase investments, be sure to build an emergency savings fund to cover your needs for at least three months. Keep the savings in an insured bank or credit union account that you can access if you need it.
Many professionals call themselves “financial planners.” Before you hire one, ask for a description of the services offered. A good place to check the credentials of an investment advisor is your State’s consumer protection office, the State’s Attorney General’s office, or the issuing agency for any professional licenses or certifications.
4. Budget & Spend
Make a budget or a plan for using your money wisely. Set short and long-term financial goals and manage your money to meet them.
A good way to take control of your spending is to set the maximum amounts you plan to spend each week or each month. Once you’ve set the maximum, stick with your plan.
It’s helpful to track your spending over a few weeks or months to get a handle on how you are using your dollars and cents. Look into using online systems or phone apps for keeping track of your spending – you will be amazed at what you’ll learn about your habits!
Be careful not to let a sale or discount coupon persuade you to purchase something you don’t really need and that isn’t in your spending plan.
When planning a big purchase, take time to comparison shop and check prices at a few different stores, by phone or online.
5. Protect
A good system for keeping personal money records will include copies of important documents like your will, property ownership documents, and information about savings and insurance. It should include overview of what happens to property after a major life event occurs.
Assume that any offer that “sounds too good to be true” – especially one from a stranger or an unfamiliar company – is probably a fraud.
Look at your bank statements and bills as soon as they arrive and report any discrepancy or anything suspicious, such as an unauthorized withdrawal or charge.
Be wary of request to “update” or “confirm” personal information, especially your Social Security number, bank account numbers, credit card numbers, personal identification numbers, your date of birth or your mother’s maiden name in response to an unsolicited call, letter or e-mail.
Budgeting Basics
Make a budget worksheet to evaluate which expenses are flexible and which are fixed for at least two or three consecutive months. This will give you an idea of how you are spending your money and changes you can make to improve your situation.
Free Budgeting Worksheet
Are you interested in utilizing a great interactive resource for budgeting all of your basic expenses? Check out the worksheet below by pressing the Download button.
Fixed expenses are items you have little or no control over. You will pay a fixed amount for these expenses each month. Remember, you have some control over certain expenses before you sign a contract, for example, a short-term or payday loan, car loan, or home mortgage. You should shop for the best value before committing to the payments.
Examples include: health insurance, car insurance, life insurance, homeowners or renters insurance, rent or mortgage, auto loan or lease payment.
Flexible Expenses
Flexible expenses are expenses that you can control – think about what you need and what you want. This will help you control your spending in this category. What are some ways that you could control the costs of these expenses?
Examples include: groceries, coffee, restaurants, utilities, gasoline, internet, cable, phone or cell phone, car or home repair, activities or hobbies, savings, and emergency savings.2
We know nutrition and exercise are ways to improve our health, but it’s also important to discuss alcohol consumption and the impact of excessive alcohol use on our health. Drinking excessively is harmful, but it can be controlled and prevented. According to the Centers for Disease Control and Prevention (CDC), excessive alcohol use leads to about 88,000 deaths in the U.S. each year and shortens the life of those who die by almost 30 years.1
What’s considered a ‘drink’?
12 ounces of beer (5% alcohol by volume)
8 ounces of malt liquor (7% alcohol by volume)
5 ounces of wine (12% alcohol by volume)
1.5 ounces of distilled spirits such as vodka, whiskey, gin, etc. (40% alcohol by volume)
Do you know the signs of excessive alcohol use?
Binge drinking is the most common, costly, and deadly pattern of excessive alcohol use in the U.S. The National Institute on Alcohol Abuse and Alcoholism defines binge drinking as a pattern of drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 grams percent or above. This typically happens when men consume 5 or more drinks or women consume 4 or more drinks in about 2 hours. Most people who binge drink are not alcohol dependent.2
Source: CDC1
Who binge drinks?
One in six U.S. adults binge drinks about four times a month, consuming about eight drinks per binge.
Binge drinking is most common among younger adults aged 18–34 years old.
The prevalence of binge drinking among men is twice the prevalence among women.2
The Cost of Excessive Alcohol Use
Excessive drinking cost the American economy $249 billion in 2010:
Workplace productivity: $179 billion (72%)
Healthcare: $28 billion (11%)
Criminal Justice: $25 billion (10%)
Collisions: $13 billion (5%)3
Binge drinkers account for most of the cost at $191 billion (77% of the total cost).For more details, visit the CDC.
Short-Term Health Risks
Excessive alcohol use has immediate effects that increase the risk of many harmful health conditions. These are most often the result of binge drinking and include the following:
Injuries, such as motor vehicle crashes, falls, drownings, and burns.
Violence, including homicide, suicide, sexual assault, and intimate partner violence.
Alcohol poisoning, a medical emergency that results from high blood alcohol levels.
Risky sexual behaviors, including unprotected sex or sex with multiple partners. These behaviors can result in unintended pregnancy or sexually transmitted diseases, including HIV.
Miscarriage and stillbirth or fetal alcohol spectrum disorders (FASDs) among pregnant women.4
Long-Term Health Risks
Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including:
High blood pressure, heart disease, stroke, liver disease, and digestive problems.
Cancer of the breast, mouth, throat, esophagus, liver, and colon.
Learning and memory problems, including dementia and poor school performance.
Mental health problems, including depression and anxiety.
Social problems, including lost productivity, family problems, and unemployment.
Alcohol dependence, or alcoholism.4
By not drinking too much, you can reduce the risk of these short- and long-term health risks.
Life-Threatening Signs of Alcohol Poisoning Include:
Inability to wake up
Vomiting
Slow breathing (fewer than 8 breaths per minute)
Irregular breathing (10 seconds or more between breaths)
Seizures
Hypothermia (low body temperature), bluish skin color, paleness5
Alcohol Poisoning Deaths
According to the CDC, most people who die of alcohol poisoning are non-Hispanic whites (68%). Additionally, 76% of deaths are men and 24% are women. Alcohol poisoning deaths vary by state and are most common among middle aged adults.5
Image Source: CDC5
What is Moderate Drinking?
The Dietary Guidelines for Americans defines moderate drinking as up to 1 drink per day for women and up to 2 drinks per day for men. In addition, the Dietary Guidelines do not recommend that individuals who do not drink alcohol start drinking for any reason.
However, there are some people who should not drink any alcohol, including those who are:
Younger than age 21.
Pregnant or may be pregnant.
Driving, planning to drive, or participating in other activities requiring skill, coordination, and alertness.
Taking certain prescription or over-the-counter medications that can interact with alcohol.
Suffering from certain medical conditions.
Recovering from alcoholism or are unable to control the amount they drink.
By adhering to the Dietary Guidelines, you can reduce the risk of harm to yourself or others.
Alcohol Use Disorders
Alcohol use disorder is when your drinking causes serious problems in your life, yet you keep drinking. You may also need more and more alcohol to feel drunk. Stopping suddenly may cause withdrawal symptoms.
You may have an alcohol use disorder if you:
Have little or no control over the amount you drink, when you drink, or how often you drink.
Tried to limit or stop your drinking but found you could not.
Had withdrawal symptoms when you tried to stop drinking. (These symptoms include tremors, anxiety, irritability, racing heart, nausea, sweating, trouble sleeping, and seizures.)
Have put yourself in a dangerous situation (such as driving, swimming, and unsafe sex) on one or more occasions while drinking.
Have become tolerant to the effects of drinking and require more alcohol to become intoxicated.
Have continued to drink despite having memory blackouts after drinking or having frequent hangovers that cause you to miss work and other normal activities.
Have continued to drink despite having a medical condition that you know is worsened by alcohol consumption.
Have continued to drink despite knowing it is causing problems at home, school, or work.
Start your drinking early in the day.6
Screening Tests
There are many screening tests that doctors use to check for alcohol use disorders. Some of these tests you can take on your own. The CAGE test is an acronym for the following questions. It asks:
Have you ever felt you should CUT (C) down on your drinking?
Have people ANNOYED (A) you by criticizing your drinking?
Have you ever felt bad or GUILTY (G) about your drinking?
Have you ever had a drink first thing in the morning, to steady your nerves, or to get rid of a hangover (use of alcohol as an EYE-OPENER [E] in the morning)?
If you responded “yes” to at least two of these questions, you may be at risk for alcoholism.6
Screening in the Doctor’s Office
Primary care doctors should screen adults for alcohol misuse, according to guidelines from the U.S Preventive Services Task Force (USPSTF). Health care providers can give people identified at risk brief behavioral counseling interventions to help them address their drinking.
Medications for Alcohol Use Disorders
Oral naltrexone (ReVia, generic) and acamprosate (Campral, generic) are effective medications for treating alcohol use disorders, according to a 2014 study in the Journal of the American Medical Association.
Alcoholism Resources
The following organizations are good resources for information on alcoholism:
If you are like most people, navigating the grocery store can be a daunting and frustrating task especially when you are trying to make healthier meal choices. This can be especially difficult when you are in a time crunch or forget the grocery list at home. However, changing the way you think about the grocery store and the way you see food can be a helpful way to manage this task. Creating a plan and having a strategy in place when you enter the grocery store will help you avoid filling your cart with junk and instead with the foods that will help nourish your body.
Have a Plan for the Grocery Store
Prior to entering the grocery store door, you should have a plan in place to keep you focused and on track. Time and time again we enter the grocery store with one specific item in mind and walk out buying five other things and forgetting the one thing we actually needed. Having a plan for the store can not only keep you focused on purchasing only the food you need, but can save you time and money! If you are unsure on where to start with building your grocery store plan, consider these tips.
1. Create a Master Grocery List
Have your family write down things you need throughout the week on one master list so that at the end of the week you can take the list to the store and purchase the things you need without playing the guessing game down the aisle.
Keep the list in an easily accessible place such as the refrigerator and remember to bring it with you to the store with a pen to easily cross off items you have already put in your cart.
Separate your list into categories such as produce, meat and protein, and dairy to increase your efficiency in the grocery store and take less time overall to get back home.
2. Look for Sales
Before you head to the grocery store review the store’s sales ads. Look for produce that is on sale; typically, this means that it is in peak season and will be the freshest. Buying food that is currently on sale will not only save you money, but also help you plan meals based on the ingredients you purchased.
Also, don’t forget to look for coupons as they can save you additional money at the grocery store! Stores often have additional incentives on their website or easily available on their app available on your mobile phone.
3. Prepare Yourself
Whatever you do, avoid the grocery store when you are hungry. Chances are, we are all familiar with what occurs when we step into the grocery store when we are hungry and leave the store with double the amount of junk food which are often high in calories, sugar, saturated fat, and sodium.
Make sure when you plan your trip to the grocery store you wear comfy shoes and allow yourself adequate time to get everything on your list.
Tips for Mastering the Aisles
We all know by the end of the week there are a lot of things that have piled up on the grocery list, so once you step into the grocery store try these tips to successfully shop.
1. Stick to the List
Your shopping list is your best friend at the grocery store and will keep you from getting into trouble at the checkout and once your shopping is complete, in your pantry.
2. Shop the Perimeter of the Store
The perimeter of the store is often where you can locate the foods you need to stay on track with properly nourishing your body and managing your weight. Foods such as fresh fruits and vegetables, lean meat, seafood, and low-fat dairy products can typically all be found without stepping down a center aisle where temptations may sprout.
3. Buy in Bulk
If you have a family more than likely you understand the concept of buying in bulk when you have several mouths to feed. Buying in bulk often saves you money as the per unit price is lower with the larger quantity. Buying in bulk is especially helpful when food you regularly eat is on sale. For example, if chicken breast is on sale this week purchase extra to freeze for next week when it is no longer on sale.
4. Read the Labels
Learning to read the Nutrition Facts Label can help you gain freedom from strict diet planning as you are aware of how to make healthy choices and tell the difference between a food that is healthy and the one that only appears to be.
Check the label for serving size, calories, total saturated fat, total sugar, and sodium content (see example to the left; Visit FDA.gov for details).
Reading the ingredient list is also another great method to avoid buying products that appear to be healthy when they truly are not. If there is a list of ingredients you are unable to pronounce, it is not a good choice.
In general, purchase whole foods as much as possible that have not been processed or preserved.
5. Plan to be Busy
We all know life happens and things don’t always go as planned. In addition to your grocery list make sure you:
Add 1 or 2 healthy options that you and your family can take on the go, for example, ingredients to make a healthy snack wrap or fresh prepared salads offered in the deli section of the grocery store.
Avoid frozen convenience foods as a go-to meal.
Tips on How to Fill Your Cart
1. Fruits and Veggies
Fresh produce is always a winner in the grocery cart and can be incorporated into every meal or snack to provide you with essential nutrients your body needs to thrive. Aim for half your plate to be fruits and vegetables for every meal.
If you find yourself limited on time for meal preparation, grocery stores offer pre-cut fruits and vegetables at a slightly higher price.
Frozen steam bags are also another quick method to incorporate veggies into your diet regularly.
2. Protein
Meat is a great source of protein; however, it is important to consider the saturated fat content and choose low-fat options by reading labels and looking for those that specifically say lean.
Purchasing skinless meats, turkey, very lean beef, lean hamburger, sirloin steaks, and pork loin are great additions to your grocery cart!
3. Dairy
Dairy foods such as milk, cheese, and yogurt can provide protein and calcium which is essential to you body.
Look for low-fat and skim milk options to get the most benefit from this food group!
4. Grains
When buying grain items like bread, cereal, or pasta choose those that are whole grain to provide you with the most nutrients and fiber.
Make sure you read the labels to ensure that the first ingredient is whole wheat or another whole grain such as whole barley or whole buckwheat for example. Oatmeal is also another great example of a whole grain. Make sure you choose plain oats that do not have added sugar.
As times change, so does the way we shop. If you find yourself strapped for time, several grocery stores now offer a delivery service that allows you to shop from the comfort of your own home. Simply look up the food items you want to purchase and add them to the cart on your computer or smart phone and wait for them to arrive promptly at your front door. This method ensures that you cannot be tempted with store displays or hunger cravings as you get only what you placed in your cart.
Our country is amid a population health transformation. Healthcare is moving from treating symptoms to finding and treating the root cause of disease.
Control Your Healthcare
With healthcare costs on the rise and 51% of all mortality1 being directly attributable to lifestyle choices, people have more control over their health than they think. For example, 85% of all type 2 diabetes diagnoses (and the side effects associated with the disease) are preventable!1
The ultimate goal is to reduce healthcare utilization and costs by improving the health and wellbeing of individuals and communities. U.S. Preventive Medicine (USPM) has a vision to Empower Communities to Add Life to Their Years and Years to Their Life…One Person at a Time! We approach population health management as a population of one. It starts with one, it starts with you. It starts with each one of us.
There are three tiers of preventive medicine that when combined, can create sustainable healthy individuals and workplaces:
Primary: Wellness/Health Promotion
Secondary: Early Detection
Tertiary: Early Intervention Care Management
While many wellness companies address primary and secondary prevention, they fail to address disease acuity and risk management. This is where the highest costs can come from. Care management includes treating the chronic conditions with a personalized care plan, care coordination, and treatment plan adherence.
A Multifaceted Solution
Even with an interactive web portal or a convenient wearable device, technology alone is not enough to drive sustainable behavioral change. The personal touch of coaching and care management combined with innovative technology drives a much higher level of engagement. USPM’s coaching philosophy recognizes the unique circumstances, environments, experiences, and social impacts that affect individuals. This recognition helps us view each individual as a complex, multidimensional person who can make decisions for him or herself.
The Preventive Plan® wellbeing program provides a customized roadmap for everyone to follow to better manage their health. The Plan outlines the risks, action items and educational information that are meaningful to an individual, and avoids short duration, high-intensity programs and cookie-cutter approaches that don’t last or deliver high levels of sustainable behavioral change.
A personalized plan can only be created once all the factors are taken into consideration for each individual. Someone who has a medical condition such as asthma, back and neck pain, coronary artery disease (CAD), or depression will have a tailored and unique set of action plans to address health risks.
This is why U.S. Preventive Medicine believes and supports the high-touch model of wellness. Our team of health coaches and care managers provide a supportive, non-judgmental learning experience and help identify barriers, assist with strategies and goal setting, monitor progress, and provide positive feedback to guide individuals toward a better quality of life by reducing risks and achieving and maintaining a healthy lifestyle.
In addition, USPM offers programs to increase member resiliency to everyday stress. We have partnered with the Cleveland Clinic Wellness Institute to evolve traditional wellness into whole-person wellbeing. By integrating precision analytics to include stress and mental health conditions, we address the root-cause of illness.
In one health system over 6 months, our work on reducing and managing participant stress resulted in:
35%decrease in perceived stress
29% decrease in depersonalization
27% decrease in emotional exhaustion
“Higher levels of resilience were found to have beneficial effects on worker’s perceptions of stress, psychological responses to stress, and job-related behaviors related to stress regardless of difficult environments. Faced with especially difficult work environments, workers with higher levels of resilience seem able to avoid absences and be more productive than workers with low resilience.”2
Evolve beyond wellness to comprehensive population health management. Address the root cause of risk and rising health care costs with evidence-based interventions, precision analytics, and a guaranteed quantifiable return on investment.
References
Mokdad AH, et.al. Actual Causes of Death in the United States, 2000. JAMA. 2004; 291:1238-1245.
“The Positive Effect of Resilience on Stress and Business Outcomes in Difficult Work Environments”, Andrew Shatte´, PhD, Adam Perlman, MD, MPH, et al. JOEM: Volume 59, Number 2, February 2017.
What’s the difference between wellness and wellbeing? While wellness refers to the physical health of an individual, wellbeing is the holistic view of the individual’s health. Illness and chronic disease don’t just affect physical health, but also the mental and emotional state. And if one suffers, so will the other.
Your Wellbeing
Wellbeing includes wellness of the whole individual which includes not only the physical health, but also the psychological (mental and emotional health), occupational, social and financial health.
“Health is a state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity.”
– World Health Organization
Each part of wellbeing influences and is influenced by the other parts. In order to maintain a balance of health, all five elements of wellbeing have to perform at their peak:
Physical: Physical health and vitality, disease risk and injury
Psychological: Overall mental and emotional health, behaviors, beliefs and resiliency
Occupational: Work environment, safe and healthy working conditions
Social: Interaction with family, friends, coworkers and other people
Financial: Budget, income, savings, expenses
“Today, we accept that there is a powerful mind-body connection through which emotional, mental, social, spiritual, and behavioral factors can directly affect our health.”
– National Institutes of Health (NIH) MedlinePlus 1
It’s no doubt what the power of prevention can do for an individual’s wellbeing. At USPM, we have seen individuals lose weight, come off their medications, lower numerous health risks, and some even reverse their chronic conditions. Treating the individual’s wellbeing holistically is the key in transforming healthcare. While technology solutions are critical to drive engagement and usability, technology alone is not enough to create sustainable behavioral change.
Whole Person Approach
USPM strongly believes that human interaction is important to drive behavioral change that results in positive outcomes. USPM employs health coaches and registered nurse care managers to engage and empower individuals to succeed on their journey of health and wellbeing. Our passion for better health and mission of More Good Years® is what drives us to collaborate together to ensure we address the whole person and their health needs by taking into account the physical, mental and emotional, social, occupational and financial concerns.
Each day, 46 people die from an overdose of prescription painkillers in the U.S. Additionally, health care providers wrote 259 million prescriptions for painkillers in 2012, enough for every American adult to have a bottle of pills.1
Fatalities on the Rise
Close to 19,000 people fatally overdose on opioids each year, which has caused poisonings to overtake motor vehicle crashes as the no. 1 cause of unintentional death among adults in the U.S.2
Drug poisonings, largely from opioid painkillers, now eclipse car crashes as the leading cause of preventable death among adults. Nearly half of Americans are personally impacted by prescription drug addiction, with 44% knowing someone who is addicted to a prescription pain reliever.3
“Seventy-five percent of those struggling with a substance use disorder are in the workforce, revealing a hidden epidemic that many employers are struggling to address.”3.
Key findings from the employer survey conducted by the National Safety Council3 include:
81% of respondents’ policies are lacking at least one critical element of an effective drug-free workplace program.
88% are interested in their insurer covering alternatives to pain relief treatment so that employees can avoid taking opioids.
70% would like to help employees struggling with prescription drug misuse return to their positions after completing treatment.
People who take opioid painkillers for too long and in doses too large are more at risk of addiction and more likely to die of drug poisoning. Opioids are being overprescribed. According to National Safety Council, four out of five new heroin users started by misusing prescription painkillers.4
Who is At Risk of Addiction?
Research5 indicates that certain factors increase risk, such as:
Personal or family history of addiction or substance abuse
Depression or anxiety
Long-term use of prescription opioids
Taking or using multiple drugs, especially drugs for anxiety, depression or other mental health issues
“Addiction should be viewed as a treatable chronic condition like diabetes or heart disease rather than (as) a moral failing. Some people may be more susceptible to addiction due to genetic factors. Organizations that handle this well provide support through their employee assistance programs by offering access to counseling and recovery services that may include medication-assisted treatment, when appropriate.”
– Gregory Eigner, MD, FAAFP, USPM Board of Directors
What Can You Do
Avoid taking prescription painkillers more often than prescribed.
Dispose of medications properly, as soon as the course of treatment is done, and avoid keeping prescription painkillers or sedatives around “just in case.”
Help prevent misuse and abuse by not selling or sharing prescription drugs. Never use another person’s prescription drugs.
Talk to your children about proper use of prescription medicines.
Get help for substance abuse problems at 1-800-662-HELP. Call Poison Help 1-800-222-1222 if you have questions about medicines.
The National Safety Council provides a free Prescription Drug Employer Kit to help employers establish policies and manage opioid use at work. To request the kit, visit http://safety.nsc.org/rxemployerkit.
The average adult laughs 17 times a day while a child laughs 300 times a day.1 There is a reason why we have always heard that laughter is the best medicine. Both humor and laughter can be effective self-care tools to help us cope with stress, especially in the workplace.
Humor = Healthy
Finding humor and laughter in stressful situations can give us a sense of perspective on our problems. And it’s good for our health.
“Studies from around the world have shown that an atmosphere of humor results in better patient cure, less anesthesia time, less operating time, and shorter hospital stays.”1
– Carol Whipple, MS. Former Extension Specialist for Social Work at University of Kentucky
Here are just a few health benefits related to laughing.
Improves your mood – can lessen depression, anxiety and help you relax.
Improves your immune system – positive thoughts from laughter release neuropeptides that help fight stress and potentially more-serious illnesses. Laughter boosts the number of antibody-producing cells, which leads to a stronger immune system.2
Activates multiple organs – stimulates your heart, lungs and muscles.
Laughter causes the release of beta-endorphins in the hypothalamus, which leads to the release of nitric oxide, which dilates the vessels. And there’s more. Nitric oxide is a chemical that also protects the heart by reducing inflammation and preventing the formation of cholesterol plaque.2
Laughing is much more than an emotional response to something funny, it also evokes a physical response. Laughing exercises several muscles in the body, including your abdomen, back, shoulders, and facial muscles. Also, laughter is a great workout for your respiratory system! Much like physical activity, such as running, which increases the endorphins that are released by your brain, laughter has the same effect on your body.
So in addition to healthy eating and exercise, add some time for laughter throughout your day to improve your health.
Did you know that childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years? In 2012, more than one third of children and adolescents were overweight or obese.
What is “Overweight”?
Overweight is defined as having excess body weight for a particular height from fat, muscle, bone, water, or a combination of these factors. Obesity is defined as having excess body fat.
To help your child maintain a healthy weight, help them balance the calories they consume from foods and beverages with calories used up through physical activity and normal growth.
Remember that the goal for overweight and obese children and teens is to reduce the rate of weight gain while allowing normal growth and development. Children and teens should NOT be placed on a weight reduction diet without the consultation of a health care provider.
What Can You Do?
There is no secret to healthy eating. To help your children and family develop healthy eating habits:
Provide plenty of vegetables, fruits, and whole-grain products.
Include low-fat or non-fat milk or dairy products.
Choose lean meats, poultry, fish, lentils, and beans for protein.
Serve reasonably-sized portions.
Encourage your family to drink lots of water.
Limit sugar-sweetened beverages.
Limit consumption of sugar and saturated fat.
Remove calorie-rich temptations of high-fat and high-sugar or salty snacks and replace them with easy-to-prepare, low-fat, and low-sugar treats that are under 100 calories:
A medium-size apple
A medium-size banana
1 cup blueberries
1 cup grapes
1 cup carrots, broccoli, or bell peppers with 2 tbsp. hummus
Enjoy these 10 tips for making great tasting snacks:
Create a yogurt sundae. Top plain, low-fat or fat-free yogurt with fresh, frozen, or canned fruit, like bananas, strawberries, or peaches. Sprinkle whole-grain cereal on top for crunch.
Make pita pockets. Stuff a small whole-wheat pita with sliced bell peppers, salsa, and a slice of low-fat cheese. Melt in the microwave for 15-20 seconds.
Jazz up your favorite cereal. Make a trail mix. Stir 1/4 cup of unsalted nuts, 1/4 cup of dried raisins or cranberries, and 1/4 cup of whole-grain cereal together.
Make a fruit sandwich. Cut an apple into thin slices. Spread peanut butter or almond butter between two slices to create apple sandwiches.
Dip your veggies. Create veggie treats by dipping slices of cucumbers, peppers, and carrots into a low-fat salad dressing or hummus.
Pack fresh fruit like bananas and oranges for after their school activities.
Try a piece of cheesy toast. Toast a slice of whole-wheat bread and top a slice of your favorite low-fat cheese.
Freeze your fruit. For a frozen treat on hot days, try freezing grapes or bananas. Don’t forget to peel bananas and pull grapes from the stem before freezing.
Power up with roll-ups. Roll a slice of low-salt deli-turkey around an apple wedge or around a slice of low-fat cheese.
Build a fruit salad. Mix your favorite sliced fruits such as pineapple, grapes, and melon.
For more helpful tips and resources for children and parents, visit www.choosemyplate.gov.
Learn the facts and tips about weight loss, nutrition, and physical activity to help you make healthy changes in your daily habits.
Dietary Myths
Speak to your health care provider who can help you answer questions about weight loss. A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off.1
Myth: Fad diets will help me lose weight and keep it off.
Fact: Fad diets are not the best way to lose weight and keep it off. These diets often promise quick weight loss if you strictly reduce what you eat or avoid some types of foods. These diets may help you lose weight at first, but they are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy. They may not provide all of the nutrients your body needs. Also, losing more than 3 pounds a week after the first few weeks may increase your chances of developing gallstones (solid matter in the gallbladder that can cause pain). Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.
TIP: Research suggests that safe weight loss involves combining a reduced-calorie diet with physical activity to lose 1/2 to 2 pounds a week (after the first few weeks of weight loss). Make healthy food choices. Eat small portions. Build exercise into your daily life. Combined, these habits may be a healthy way to lose weight and keep it off. These habits may also lower your chances of developing heart disease, high blood pressure, and type 2 diabetes.
Myth: Grain products such as bread, pasta, and rice are fattening. I should avoid them when trying to lose weight.
Fact: A grain product is any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Examples include brown rice and whole-wheat bread, cereal, and pasta. Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.
People who eat whole grains as part of a healthy diet may lower their chances of developing some chronic diseases. Government dietary guidelines advise making half your grains whole grains. For example, choose 100 percent whole-wheat bread instead of white bread, and brown rice instead of white rice.
TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Create and follow a healthy eating plan that replaces less healthy options with a mix of fruits, veggies, whole grains, protein foods, and low-fat dairy:
Eat a mix of fat-free or low-fat milk and milk products, fruits, veggies, and whole grains.
Limit added sugars, cholesterol, salt (sodium), and saturated fat.
Myth: Some people can eat whatever they want and still lose weight.
Fact: To lose weight, you need to burn more calories than you eat and drink. Some people may seem to get away with eating any kind of food they want and still lose weight. But those people, like everyone, must use more energy than they take in through food and drink to lose weight.
A number of factors such as your age, genes, medicines, and lifestyle habits may affect your weight. If you would like to lose weight, speak with your health care provider about factors that may affect your weight. Together, you may be able to create a plan to help you reach your weight and health goals.
TIP: When trying to lose weight, you can still eat your favorite foods as part of a healthy eating plan. But you must watch the total number of calories that you eat. Reduce your portion sizes. Find ways to limit the calories in your favorite foods. For example, you can bake foods rather than frying them. Use low-fat milk in place of cream. Make half of your plate fruits and veggies.
Physical Activity Myths
Myth: Lifting weights is not a good way to lose weight because it will make me “bulk up.”
Fact: Lifting weights or doing activities like push-ups and crunches on a regular basis can help you build strong muscles, which can help you burn more calories. To strengthen muscles, you can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or yard tasks that make you lift or dig.
TIP: Government guidelines for physical activity recommend that adults should do activities at least two times a week to strengthen muscles. The guidelines also suggest that adults should get 150 to 300 minutes of moderately intense or vigorous aerobic activity each week—like brisk walking or biking. Aerobic activity makes you sweat and breathe faster.
Myth: Physical activity only counts if I can do it for long periods of time.
Fact: You do not need to be active for long periods to achieve your 150 to 300 minutes of activity each week. Experts advise doing aerobic activity for periods of 10 minutes or longer at a time.
TIP: Plan to do at least 10 minutes of physical activity three times a day on 5 or more days a week. This will help you meet the 150-minute goal. While at work, take a brief walking break. Use the stairs. Get off the bus one stop early. Go dancing with friends. Whether for a short or long period, bursts of activity may add up to the total amount of physical activity you need each week.
For more helpful information, tips, and tools on healthy eating and physical activity, visit ChooseMyPlate.gov.
You’ve probably heard it all your life — eating fruits and vegetables is important for good health, however, most of us still aren’t getting enough.
Balance is Key
People who eat a healthy, balanced diet with plenty of fruits and vegetables can help lower their risk for heart disease, type 2 diabetes, and some types of cancer. Eating healthy can also prevent obesity and high blood pressure.2
Fruits, vegetables, and legumes (dry beans and peas) may reduce the risk of several chronic diseases. Compared to people who eat few fruits, vegetables, and legumes, people who eat higher amounts as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, type 2 diabetes, and cancers in certain parts of the body (mouth, throat, lung, esophagus, stomach, and colon-rectum).3
Did You Know?
Did you know that adults in the U.S. only consume fruit about 1.1 times per day and vegetables about 1.6 times per day?1 Eating fruits and vegetables has many health benefits. Fewer than 1 in 4 adults eat the recommended amount of fruits and fewer than 1 in 7 adults eat the recommended amount of vegetables every day.2
The fiber in fruits, vegetables, and legumes is important. Diets rich in fiber-containing foods may reduce the risk of heart disease. Many fruits, vegetables and legumes are also rich in vitamins A, C and K, folate, potassium and magnesium.
Additionally, many fruits, vegetables and legumes are low in calories and high in volume and nutrients so eating more fruits and vegetables can help you feel full without eating too many calories. As a result, this may help you lose a few pounds along the way.
How Much Should You Eat?
By making fruits and vegetables the focal point of every meal, you will be able to meet your recommended amount each day. Easiest way to do this is by filling half your plate with fruits and vegetables at each meal.4
The number of cups of fruits and vegetables your family needs depends on caloric needs, which are determined by age, gender and activity level. Visit fruitsandveggiesmorematters.org for more details.
Become a Label Reader!
One caution about buying packaged (canned, dried, or frozen) fruits and vegetables is they may contain added sugars, saturated fats, or sodium—ingredients you may need to limit. There are three places to look on a package that give you clues about what is in the food: the ingredient list, the Nutrition Facts label, and the front label of the package.
Added sugars can appear on the ingredient list as brown sugar, corn sweetener, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, honey, invert corn syrup, invert sugar, lactose, maltose, malt syrup, molasses, maple syrup, raw sugar, sucrose, and syrup.
If fruits and vegetables are canned, dried, or frozen, use the Nutrition Facts label to check the calories, the nutrient content, added salt (sodium), and sugar. Use the percent Daily Value (% DV) to determine how much dietary fiber, vitamins A and C, and potassium, are in the food you select; 5% DV or less is low and 20% DV or more is high. If you want to meet recommended intakes for certain nutrients such as dietary fiber, vitamins A and C, and potassium, look for food high in those nutrients. For nutrients that you need to limit your intake of, such as sodium and saturated fat, select food that is low in those nutrients.
In addition, the label on the front of the package may contain claims about the product put there by the manufacturer. Use the claims on fruit and vegetable packages to identify foods with little salt (sodium) or added sugars. Examples include “low sodium,” “no added salt,” “no added sugar,” and “unsweetened.”3
Tips for Eating More Fruits & Veggies
At Home
Add more fruits and vegetables to a favorite recipe (for example, add vegetables to your favorite pasta, grated carrots or zucchini to meat loaf, or fruit to a homemade dessert).
Add vegetables to your sandwich at lunch.
Add canned, dried or fresh fruit to your salad (for example, canned mandarin oranges, dried cranberries or fresh apples).
Add vegetables to your soup, rice, or pasta at dinner.
Cut up vegetables for easy access in your refrigerator.
Try a new method for cooking vegetables (for example, grilling, roasting or sautéing).
At Work
Bring fruit to have on hand, and eat a piece when you get hungry.
Keep a snack bag of dried fruit (like raisins or cranberries) in your purse or desk.
Bring your lunch to work, and include at least two servings of fruits or vegetables.
Eating Out
Ask your server if you can choose vegetables for a side dish with your order.
It’s easier to establish healthy behaviors during childhood than having to change unhealthy behaviors during adulthood.
Chronic conditions are becoming increasingly common among children and adolescents in the U.S. Did you know that about 1 in 4 adolescents suffers from a chronic condition such as diabetes and asthma?1
Obesity On the Rise
According to the Centers for Disease Control and Prevention (CDC), “The percentage of U.S. children aged 6 to 11 years who were obese increased from 7% in 1976-1980 to nearly 18% in 2011-2014. The percentage of adolescents aged 12 to 19 years who were obese increased from 5% to 21% during the same period.”1
Developed by the CDC, The Whole School, Whole Community, Whole Child model brings together public health, education, and school health to improve health and learning. Children with chronic conditions may miss more school days which reduces their time for learning and may result in lower academic achievement. It’s important to manage these conditions effectively with the right nutrition and ample physical activity. Healthy behaviors are practices ingrained early in childhood and it’s essential that children and adolescents have a healthy school and healthy environment in order to succeed.
Physical Activity
Schools and parents can help increase the quantity and quality of physical education and physical activity during and after school hours. Benefits of physical activity have been proven to help build muscles and healthy bones, and improve strength and endurance. Physical activity can aid in managing weight, reducing stress and increasing self-esteem – which may positively impact children’s academic performance.
Diet and Nutrition
Creating healthy eating habits early in childhood life helps set the path to a healthier adulthood. Healthy eating along with physical activity help support proper growth and development and can prevent health problems such as obesity, diabetes, etc. Teaching and including children in healthy meal preparation and cooking is a great way to reinforce healthy eating habits as well.
Focus on Prevention
Did you know?
Did you know that 51% of all causes of death in the U.S. are attributable to lifestyle behaviors many of which are preventable through healthy habits?2
Did you know that 85% of all type 2 diabetes and its side effects are preventable?2
While some life events are out of our control and cannot be prevented, it’s clear that we can prevent many of the health problems by engaging in healthy lifestyle behaviors. Schools, parents, and health care practitioners can help educate children and adolescents to make smart food choices, exercise to build strong bodies and monitor their health and any chronic conditions they may have.
Manage Chronic Conditions
To reduce school absenteeism schools, parents, and health care practitioners can help by using proven practices to better manage chronic conditions such as asthma, diabetes, food allergies, etc. For more information about managing chronic conditions, visit www.cdc.gov, then click on Diseases & Conditions.
7,000 may not seem like such a big number. But 30,000,000 definitely is. According to the National Institute of Health, about 7,000 rare diseases exist, but they affect about 30,000,000 Americans.
Looking closer at the numbers, that means about 1 in 10 Americans face such a diagnosis. Rare Disease Day, the last Day of February each year, seeks to raise awareness for these diseases to propel more research and treatment options for patients.
What is a Rare Disease?
A rare disease, also called an orphan disease, means there are less than 200,000 diagnoses annually in the United States. These diseases can consist of any kind of disorder, syndrome, condition, or cancer. For cancer cases alone, about 50% of patients are battling a rare cancer.
Unfortunately, treatments for these diseases are also seemingly rare. Only 5% have treatments currently, with less than 500 FDA-approved treatments available. But there is still hope. In the past few years, cancer research has seen a facelift with huge undertakings to accelerate the pace and bring us closer to potential cures.
The Cancer Breakthroughs 2020 Initiative, for example, is an unprecedented collaboration spearheaded by Former Vice President Joe Biden. This project’s goal is bringing together pharmaceutical companies, academics, oncology researchers, governmental agencies and more to rapidly accelerate cancer research and treatment efforts. Though this project is focused on cancer specifically, other research projects like the Chan Zuckerberg Initiative are working toward changing how we treat and manage all diseases; they’re working towards better prevention and treatment to hopefully eliminate such suffering. For rare diseases like mesothelioma, an aggressive cancer that typically sees about 3,000 diagnoses each year, research like this provides so much hope. Many rare disease patients face poor prognoses or a lot of uncertainty with how to approach treatment, so research is crucial.
Steps You Can Take
Rare diseases are notably very difficult to diagnose, and many patients face misdiagnosis for months. Since 80% of rare diseases are genetic and about half of these diagnoses occur among children, newborn screenings are so important. Early detection can allow for life-saving intervention and treatment. If a family has a history of a disease, genetic counseling can also help evaluate and determine the potential risks of an inherited disease.
For the diseases that aren’t genetic, prevention is the best approach. Following some preventive tips, like simply adhering to a healthier diet, can greatly reduce our risk of developing certain cancers. Educating yourself and becoming more aware of preventable cancers and diseases can also be the most important step to reducing your risk. For example, mesothelioma’s only known cause is exposure to asbestos; educating yourself on asbestos and its dangers, as well as where to find it, could essentially eliminate your risk of developing those asbestos-caused diseases.
Get Involved
We can all help support patients and their families suffering from a rare disease by simply raising awareness. Being better educated can truly help save lives, and a simple tweet could inspire someone to take more preventive measures. You can also help by donating to some of the ongoing research projects mentioned above or to disease specific organizations. Funding is essential to research and making a cure a reality.
If you want to learn about other ways to get involved, be sure to check out these suggestions from the National Organization of Rare Diseases, and spread the word on Rare Disease Day and beyond!
Did you know that 96% of all Medicare spending is spent on chronic conditions that have lifestyle health risk factors?1 You have more control over your health than you realize!
Lower Your Risk
Here are a few tips to help lower your risk of most cancers and chronic conditions. Practice these habits to build lasting changes for your health and wellbeing journey.
1. Know Your Numbers
Excess body fat has been shown to increase the risk of the following cancers: colorectal, esophageal, kidney, breast (in postmenopausal women), uterine, stomach, liver, gall bladder, pancreas, ovarian thyroid, meningioma and multiple myeloma. Also, there have been suggested links to prostate cancer, breast cancer in men and non-Hodgkin lymphoma with excess weight.2
Extra fat around your belly may increase health risks more so than having extra fat around your hips and thighs. Getting to and staying at a healthy weight can help lower health risks, including cancers.
A BMI (body mass index) of 18.5 to 24.9 and a waist circumference of less than 40” for men and less than 35” for women will help lower your health risks. Calculate your BMI on the CDC website.
2. Eat Healthy and Exercise
Achieving and maintaining a healthy weight requires both physical activity and a healthy eating plan. Any extra physical activity and healthier food choices can make a difference in improving overall health! Always check with your physician first to confirm that a new exercise or activity will be safe for you.
Avoid packaged, processed and fast foods. If it comes in a package, look for whole food options. Examples include steel cut oats instead of packaged quick oats or homemade soup and salad for lunch. Eliminate the boxed macaroni and cheese and roast a variety of vegetables in the oven instead. For dessert try making a recipe from scratch rather than from a box or better yet choose fresh fruit instead of packaged treats.
3. Sleep Well
Insufficient sleep is linked to an increased risk for Type 2 diabetes and obesity. The light emitted from electronic devices tends to wake up the brain and decrease melatonin production. Our bodies have a great capacity to continually heal and repair cellular damage and most of this occurs at night while we are sleeping.
Turn off all electronics 15 minutes earlier each night. Try reading a book rather than watching TV. Practice meditation, prayer, deep breathing or gentle stretching or yoga to help reduce stress and increase relaxation. Go to bed at the same time each night and rise at the same time each morning, aiming for a minimum of 7 hours of sleep each night.
4. Cut Down or Reduce Alcohol
Alcohol affects every organ in the body. The risk of cancers, along with other health problems can increase with the amount of alcohol consumed. Along with disrupting sleep, alcohol can result in weight gain, elevate blood glucose and increase triglyceride levels in the body. For most women, no more than one drink per day and for most men, no more than two drinks per day is recommended.3
Rather than meeting a friend for a drink, skip the alcohol and go for a walk together. If you typically have two glasses of wine with dinner, have only one. If you decide to have more than one alcoholic beverage at a sitting, sip on a full glass of water in between. Instead of alcohol, choose unflavored sparkling/seltzer water, add fresh berries or fruit slices and serve it in your favorite crystal or stem ware. And if alcohol helps you to unwind before bed, try replacing it with gentle stretching or yoga, listen to relaxing music, and enjoy a soothing cup of decaf chai tea.
5. Avoid Tobacco
Lung cancer is the leading cause of cancer death, and cigarette smoking causes almost all cases. “Compared to nonsmokers, current smokers are about 25 times more likely to die from lung cancer. Smoking causes about 80% to 90% of lung cancer deaths. Smoking also causes cancer of the mouth and throat, esophagus, stomach, colon, rectum, liver, pancreas, voicebox (larynx), trachea, bronchus, kidney and renal pelvis, urinary bladder, and cervix, and causes acute myeloid leukemia.”4
Visit smokefree.gov to learn how you can quit smoking.
6. Eliminate or Reduce Chemicals
Pesticides, industrial pollutants, cleaning supplies, cosmetics, and medications all contain chemical substances that can increase our risk of cancers and other health problems. The synthetic chemicals within these products can disrupt the normal functioning of our endocrine system resulting in reproductive and immune problems, obesity and increased inflammation throughout the body. Try to minimize or eliminate chemical products in your environment.
The “Dirty Dozen” & “Clean 15”
Use the Dirty Dozen and the Clean 15 produce lists when shopping for fruits and vegetables.
Check the labels on your cosmetics, shampoos, and lotions for parabens, a chemical preservative commonly used in personal care products, that mimics the hormone estrogen and can result in a much stronger effect and more aggressive growth of some cancer cells.
Check out EWG’s Skin Deep website or download the app to find safer options for your favorite products.
Switch out plastic food storage containers for glass. And stop microwaving food in plastic. Pickle and spaghetti sauce jars work great for food storage, without any additional cost.
Break a sweat! Sweating through exercise or sitting in a dry sauna are great ways to remove toxins from the body. Always check with your physician first to confirm that a new exercise or activity is safe for you try.
References
Partnership for Solutions, Chronic Conditions: Making the Case for Ongoing Care (Baltimore, MD: Johns Hopkins University and The Robert Wood Johnson Foundation, 2004).
Stress! This one word may set your nerves on edge. Everyone feels stressed from time to time. Some people cope with stress more effectively than others. You have the power to prevent and effectively manage stress. By doing so, you can help lower your risk for serious conditions like heart disease, obesity, high blood pressure, and depression.
What is stress?
Stress is the brain’s response to change. Stress is different for everyone. Many things can cause stress and may be recurring, short-term, long-term and for example, may include your commute to work, searching for a job, or moving to a new home. Some changes are more serious than others, and for example, can include serious illness, loss of a loved one, marriage, or divorce.
How does stress affect the body?
Not all stress is bad. “Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can even be life-saving in some situations. In response to danger, your body prepares to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival.”1
Different people may feel stress in different ways. Some people experience digestive symptoms, while others may have headaches, sleeplessness, sadness, anger or irritability. People under chronic stress are prone to more frequent and severe viral infections, such as the flu or common cold.
When under stress you may feel:2
Worried
Angry
Irritable
Depressed
Unable to focus
Physical signs of stress include:
Headaches
Back pain
Problems sleeping
Upset stomach
Weight gain or loss
Tense muscles
Frequent or more serious colds
What are the benefits of lower stress?
Over time, chronic stress can lead to health problems and lead to chronic disease. Managing stress can help you:
Sleep better
Control your weight
Get sick less often and feel better faster when you are sick
Have less neck and back pain
Be in a better mood
Get along better with family and friends
How can I cope with stress?
The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress.
Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
Get proper health care for existing or new health problems.
Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, and community or religious organizations to reduce stress due to work burdens or family issues, such as caring for a loved one.
Recognize signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
Set priorities—decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload.
Note what you have accomplished at the end of the day, not what you have been unable to do.
Avoid dwelling on problems. If you can’t do this on your own, seek help from a qualified mental health professional who can guide you.
Exercise regularly—just 30 minutes per day of gentle walking can help boost mood and reduce stress. Schedule regular times for healthy and relaxing activities.
Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises.
If you or someone you know is overwhelmed by stress, ask for help from a health professional. If you or someone close to you is in crisis, call the toll-free, 24-hour National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) available 24 hours a day, 7 days a week. The service is available to anyone. All calls are confidential.
Heart disease and stroke are two of the leading causes of death in the United States. What can you do to reduce the risk?
Reducing the Risk
Physical activity has been shown to reduce the risk of these chronic diseases including high blood pressure, stroke, coronary artery disease, type 2 diabetes, some types of cancer, and many more. As you age, it’s important to protect your bones, joints and muscles. Not only do they support your body and help you move, but keeping bones, joints and muscles healthy can help ensure that you’re able to do your daily activities and be physically active.
Physical activity can help your thinking, learning and keep your judgment skills sharp as you age. It can also reduce your risk of depression, help you sleep better and give you a longer, healthier life.
Physical Activity vs. Exercise
Physical activity is defined as any bodily movement produced by skeletal muscles resulting in energy expenditure or simply put, moving!
Exercise is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness.
Measuring Physical Activity Intensity
The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity.
If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Examples of Moderate-Intensity
Walking fast (3 miles per hour or faster, but not race-walking)
Bicycling on level ground or with few hills (slower than 10 miles an hour)
Tennis (doubles)
Yoga
General gardening
Pushing a lawn mower
Examples of Vigorous-Intensity
Race walking, jogging or running
Swimming laps
Bicycling fast (10 miles per hour or faster)or on hills
Jumping rope
Heavy gardening (continuous digging or hoeing)
Hiking uphill or with a heavy backpack
Rule of Thumb: 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity.
The Benefits of Exercise
Helps Control Weight
Exercise helps prevent excess weight gain and helps maintain weight loss. Engaging in physical activity helps you burn calories. The more intense the activity, the more calories you burn. If you can’t do an actual workout, get more active throughout the day by taking the stairs instead of the elevator.
Combats Health Conditions and Diseases
No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good” cholesterol and decreases unhealthy triglycerides. This keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity helps prevent or manage a wide range of health problems and concerns, including stroke, type 2 diabetes, depression, and more.
Boosts Energy
Regular physical activity improves your muscle strength and boosts your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently, which gives you more energy to go about your daily chores.
Improves Mood
Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.
How Much Exercise Do You Need?
Children 6 to 17 years old: 60 minutes (1 hour) or more of physical activity each day.
Adults 18 years to 64 years old: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week. Plus 2 or more days of muscle-strengthening activities that work all major muscle groups.
Or an equivalent mix of moderate – and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups.
Older Adults 65 years or older: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week. Plus 2 or more days a week of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms.)
Healthy pregnant or postpartum women: 150 minutes (2 hours and 30 minutes) per week of moderate-intensity aerobic activity spread throughout the week.
Walking Is a Good Start, So, Where Do I Begin?
The first thing you should do is talk to your doctor. This is especially important if you have not been regularly active or have a chronic illness that may limit the amount of time you exercise. Once your doctor says it’s okay, put on a pair of well-fitting sneakers and start walking!
To receive the most benefit, you should take 10,000 steps a day, which can be measured by a pedometer or by adding an app on your phone. About half of your 10,000 steps can come from everyday physical activities like walking the dog, climbing stairs (instead of taking the elevator), gardening, housework (especially sweeping, mopping or vaccuum cleaning floors), and washing your car are just a few.
How To Get Started
Initial goal: Walk at a comfortable pace for about 10 minutes, three times a day 5 to 7 days per week (for ex., to a neighbor’s house and back).
Step it up: Walk at a comfortable pace for 15 minutes twice a day (for ex., to the end of the street and back).
Add distance: Walk for 15 minutes twice a day to a distance of a street and a half. (This means you have to walk a little faster to cover the increase in distance).
Increase frequency: Walk the new distance three times (three laps) once a day in less than 30 minutes.
Being active is one of the most important things you can do for your health. Start improving the quality of your life today and increase your life span by starting a plan to do at least 150 minutes a week of moderate-intensity aerobic activity.
Heart disease is the leading cause of death for men and women in the United States. Every year, 1 in 4 deaths are caused by heart disease.
The good news? Heart disease can often be prevented when people make healthy choices and manage their health conditions.
Make Healthier Choices
Communities, health professionals, and families can work together to create opportunities for people to make healthier choices. You can make healthy changes to lower your risk of developing heart disease. Controlling and preventing risk factors is also important for people who already have heart disease.
To lower your risk:
Monitor and control your weight.
Quit smoking and avoid secondhand smoke.
Control your cholesterol and blood pressure.
If you drink alcohol, drink only in moderation.
Get active and eat healthy.
Am I at risk for heart disease?
You are at higher risk for heart disease if:
You are a woman over age 55
You are a man over age 45
Your father or brother had heart disease before age 55
Your mother or sister had heart disease before age 65
As you get older, your risk for heart disease and heart attack increases. But the good news is that heart disease can be prevented.
What is heart disease?
When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.
When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.
Plaque is caused by:
Fat and cholesterol in the blood
High blood pressure
Smoking
Too much sugar in the blood (usually because of diabetes)
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack.
What is a heart attack?
A heart attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person doesn’t get help quickly.
Common signs of a heart attack include:
Chest pain (or feeling pressure, squeezing, or fullness in your chest)
Pain or discomfort in the upper body – like the arms, back, neck, jaw, or upper stomach (above the belly button)
Trouble breathing (while resting or being active)
Feeling sick to your stomach or throwing up
Feeling dizzy, light-headed, or unusually tired
Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs. Don’t ignore changes in how you feel. Signs of a heart attack often come on suddenly. But sometimes, they develop slowly – hours, days, or even weeks before a heart attack happens.
Talk to your doctor if you feel tired for several days, or if other health problems (like pain or trouble breathing) bother you more than usual. Call 911 right away if you or someone else has signs of a heart attack. Don’t ignore any signs or feel embarrassed to call for help. Acting fast can save a life. Call 911 even if you are not sure it’s a heart attack.
Keep Your Heart Healthy
Take steps today to lower your risk of heart disease and heart attack. Follow the tips below to help prevent heart disease.
Eat healthy and get active.
Monitor and control your weight.
Quit smoking and avoid secondhand smoke.
Control your cholesterol and blood pressure.
If you drink alcohol, drink only in moderation.
Talk with your doctor or nurse about steps you can take to prevent type 2 diabetes.
Manage your stress.
When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating.
Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
Cut down on sodium (salt). Look for the low-sodium or “no salt added” types of canned soups, vegetables, snack foods, and lunch meats.
Get more fiber. Fiber is in vegetables, fruits, and whole grains. To save money, buy vegetables and fruits that are in season, frozen, or canned.
Look for fat-free or low-fat milk products. Or choose soy products with added calcium.
For breads, cereals and grains with more than one ingredient, make sure whole wheat or another whole grain is listed first.
Choose lean cuts of meat and other foods with protein.
Source: CDC1
