Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Seven Tips for a Healthier Heart

American Heart Month just wrapped up in the U.S. And with spring around the corner with its promise of new life with flowers abloom, it's a good time to think about your life with healthy habits that can lower your risk of heart disease. Heart healthy habits are good for your whole body (and brain) too.

Boston Common by Carole Jakucs, 2016. Image subject to copyright.

Increase your activity – Exercise 30 minutes daily to help maintain weight and improve overall fitness (check with your doctor before you start) which will help reduce your risk for cardiovascular disease and type 2 diabetes.

Eat a healthier diet – Reduce or cut down on junk foods (pastries, chips, candies, sodas and alcohol) and bad fats such as saturated fats (red meat and full fat dairy) and hydrogenated oils (in junk foods and even some so-called healthy snacks and foods). Increase your intake of fresh vegetables and fruits, lean proteins and whole grains - to help maintain overall health by getting a variety of vitamins and minerals in your diet.

If you smoke – QUIT! Smoking damages the cardiovascular system and causes a multitude of health problems and illnesses.

De-Stress – Look for ways to decrease stress in your life as ongoing stress can raise your risk for cardiovascular disease.

Maintain a healthy weight – Find out what your healthy weight is for your height and body frame and work to stay within that range. Excess weight increases the risk of cardiovascular disease, type 2 diabetes and some cancers too.

Monitor your serum (blood) levels of cholesterol and triglycerides (with your healthcare provider) with a goal of achieving readings in the heart healthy target levels.

Enjoy life! Life can get busy with work and tasks – make the time to do things that make you happy such as being with cherished family and friends and pursuing hobbies you love.

Five Ways to Help Your Heart

February is “American Heart Month." While February is also the month we celebrate Valentine's Day, think of flowers and all things dear to our heart; it's also a good time reflect on the health of our heart. Heart Disease is the number one killer of both men and women in the United States. While any disease and its causes can be complex, here are five things you can do that may help to reduce your risk of developing heart disease. 

Roses by Carole Jakucs, 2014. San Marino, CA. Image subject to copyright.

• Exercise at least 30 minutes daily most days of the week. Consult with your doctor or health care provider before beginning any exercise program.
• If you smoke, STOP! Smoking damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease in addition to raising your risk of developing Cancer and COPD.  
• Eat a healthy diet that includes plenty of fresh organic produce (vegetables and fruits), whole grains and lean protein. Follow a diet that is low in saturated and trans fats (trans fats are also known as "partially hydrogenated oils") salt and sugar (including high fructose corn syrup). Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that is low is salt (sodium) and contains appropriate amounts of potassium, calcium, magnesium and fiber also helps to control blood pressure. Incorporating these into your diet is part of what's known as the DASH Diet (Dietary Approaches to Stopping Hypertension).
• Maintain a healthy weight for your height and frame size. Obesity raises your risk of a wide range of illnesses and diseases.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

Six Tips to Take Charge of your Health

Angelina Jolie’s revelation that she recently had undergone a double mastectomy to prevent breast cancer due to her positive test result for the breast cancer gene, is a helpful reminder about the task for all of us to take charge of our health.  While this must have been a difficult decision for her, it’s an excellent illustration of remaining vigilant regarding your health and being proactive regarding your health care.

Here are six things you can do to help you to take charge of your health:

1. Learn about your family medical history, this includes parents, siblings, grandparents, aunts, uncles and cousins. This will give you a heads up regarding what “runs” in your family; red flags so to speak, to make you aware of some of your possible genetic risks for certain diseases. Knowing this is invaluable. For example, if Heart Disease runs in your family, you’ll want to take extra care to control your weight, exercise daily, not smoke, and eat a healthy diet, such as a Mediterranean Diet to help reduce your risk. (These are healthy habits for everyone and help to prevent a variety of diseases, but especially important if your risk is higher.) 
2. Read up on any medications you are prescribed from side effects to dosing instructions. Educate yourself by reading the package inserts that come from the pharmacy and reading credible medication websites such as MedlinePlus which is a service of the U.S. National Library of Medicine and the National Institutes of Health.
3. If you’re diagnosed with a disease or acute illness, learn as much as you can about it from trusted, professional sources, examples of which are the CDC (U.S. Centers for Disease Control) and Medline Plus (as mentioned above) also has a site dedicated to information on illnesses. Maintain an awareness of the typical lab tests that may be required to follow the course of the illness, medications that are generally prescribed to surgeries that may be recommended. Becoming familiar with these things can help you psychologically through your illness and also help you determine if you’re receiving the appropriate care.
4. Follow the advice of your physician regarding when to obtain lab tests, taking medications as prescribed and when to follow up with appointments and diagnostics tests such as ultra sounds, MRI’s, CT scans etc.
5. Get a second opinion when you feel the need.  If your inner voice is nudging you that something does not seem right; seek out a second opinion from another physician.
6. Ask questions. While no one expects you to become an expert, be sure to ask questions, especially if you need clarification on any information you received or simply desire more knowledge regarding your diagnosis and particular situation.

Heart Healthy Habits are Life Saving Habits

Heart disease is the number one killer of both men and women in the United States. February is “American Heart Month”.  Take the time to learn about heart healthy habits to also help improve brain and blood vessel health and reduce your risk of developing cardiovascular disease and Type II Diabetes. 

• If you smoke, STOP! Smoking causes a variety of Cancers and COPD. It also damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease.
• Exercise at least 30 minutes daily most days of the week. Walking is a great way to start, it’s easy to do and inexpensive. Call your doctor or health care provider before beginning any exercise program.
• Eat a healthy diet that includes lean proteins, fresh organic produce (vegetables and fruits), whole grains and low in saturated fat, salt and sugar. Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease.
• Alcohol: Consider not drinking alcohol but if you choose to drink, do so only in moderation.  Alcohol can cause heart rhythm disturbances. It also damages the heart, brain and liver and leads to high blood pressure.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.
• If you have existing heart or cardiovascular disease, follow your doctor or nurse practitioner’s orders regarding medication usage, appointment follow ups and all other advice he or she gives you.

*Contact your physician or health care provider for any questions or concerns you may have about your health.

8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.

4 Tips on How to Eat Olive Oil Every Day

Olive oil is a healthy fat. It contains Monounsaturated Fats (also known as MUFA’s for short) which may help to reduce the risk of heart disease as per the FDA. Use olive oil in place of butter or margarine on a variety of foods each day to meet your daily quota. Here’s how:

1. Breakfast:  Drizzle olive oil on whole wheat toast, whole wheat muffins or hot oatmeal. If you’re eating eggs, cook them in a tablespoon of olive oil.
2. Lunch: Use a tablespoon of olive oil on whole wheat bread for sandwiches, on leftover lean meats and vegetables from dinner the night before or on frozen prepared diet meals after heating.
3. Dinner: Bake chicken, fish, lean beef or pork loin with olive oil and herbs. Sauté vegetables with olive oil.
4. Snacks: Air pop some popcorn then drizzle it with olive oil.

Olive oil is high in calories so make sure you’re not overeating other foods and not taking in too many calories overall.  Using olive oil instead of other fats such as butter or margarine is a great way to enhance the flavor of your foods and help maintain your health. Read more about the wonders of olive oil.

February is Heart Month: Get a Start and Help Your Heart

Cardiovascular disease, which includes diseases of the heart, brain and blood vessels,  is the number one killer of both men and women (yes, women, too) in the United States. February is “American Heart Month”. Start now with healthier habits that work towards enhancing your heart, brain and vascular health and help reduce your risk of developing Type II Diabetes. 

• If you smoke, STOP! Not only does smoking cause various cancers and COPD; it damages blood vessels which leads to high blood pressure, strokes, heart attacks and kidney disease.
• Maintain a healthy weight for your height and frame size.
• Monitor your blood pressure. For optimal health, blood pressure should be below 120/80. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease (like smoking does).
• Eat a healthy diet that includes lean proteins, whole grains, fresh vegetables and fruits and is low in fat, excess salt and sugars. Try to incorporate healthy monounsaturated fats in your diet such as olive oil.
• Exercise at least 30 minutes daily most days of the week.
• If you drink alcohol, consume in moderation.
• Talk to your doctor about fish oil and low dose aspirin therapy to see if these are right for you.

Check out these links for more healthy living tips:
http://carole-jakucs.blogspot.com/2012/01/foods-that-lower-your-blood-pressure-3.html
http://carole-jakucs.blogspot.com/2012/01/6-tips-to-prevent-dining-out-from.html

*Contact your doctor prior to starting any exercise program and for any questions or concerns you may have about your health or the points above.

See the websites below for more web based information:

http://www.cdc.gov/features/heartmonth/

http://www.mayoclinic.com/health/heart-disease/DS01120