Listen to Your Body Cues then Act on Them

An important part of maintaining good health is to learn about your body and how your system reacts to the variety of things it encounters and experiences every day such as foods and beverages you consume, medicines you take, exercise you participate in and sleep habits. Once you have an awareness of what works for you and what does not; you can adapt your habits to what works and makes you feel at your best each day for optimum functioning.

You also want to consider the assaults on your body each day ranging from unhealthy habits you may have such as smoking, alcohol consumption, lack of exercise, over eating, skipping breakfast or meals, sleep deprivation and from situations you are not responsible for such as exposure to second hand smoke, work related exposures and concerns regarding chemicals or unhealthy air.

Here are three examples:

Skipping breakfast: Most people feel lightheaded when they skip breakfast.  (It also sets you up for overeating later in the day).  For some, skipping breakfast makes them actually faint due to low blood sugar. Fainting episodes can be extremely frightening for the person fainting as well as those around him or her.  It is also dangerous if the fall causes you to hit your head, for example, setting you up for a major traumatic injury. (More on the various causes of fainting in another post).

The bottom line: Don’t skip breakfast. If you know you oversleep and can’t eat, at least drink a glass of milk which provides protein and carbohydrate. Also have on hand either near your door, in your backpack or car, some high quality granola or protein bars to eat (after you drink some milk, eat some cheese or Greek yogurt). These bars can easily be eaten on the run and help you avoid a severe drop in blood sugar levels.

Drinking alcohol on an empty stomach: Doing this can cause stomach irritation and acid reflux, as well as a high blood alcohol level which is dangerous and unsafe for yourself and others.

Bottom line: Don’t drink alcohol on an empty stomach. Eat first, or slowly take in your spirits with food. If you’re going to drink alcohol, drink in moderation and never drink and drive any type of vehicle, even if you have one drink.

Medications: If you’re on a medicine and suspect is does not agree with you or is causing reactions; allergic ones such as breathing problems, swelling of the face and, or throat, hives, or other reactions such as heart palpitations, anxiety, dizziness, or, anything you are concerned about:

Bottom line: *For any life threatening reactions such as, but not limited to,  problems breathing, swelling of the face and throat, or any other symptoms that are causing severe pain or problems, call 911 immediately. If you feel your symptoms are not life threatening, contact your doctor to discuss with him or her, the possibility of a lower dose or changing to another medication. 

3 Reasons to Take Your Vacation and Holiday for Your Health

We all need a break from time to time; a respite from the busy pace of our daily activities and lives. You’ve heard of R & R (rest and relaxation), here’s two more; rejuvenate and reinvigorate yourself with these three gifts below:

Happiness: Planning a vacation gives you something to look forward to. It gives you a chance to go somewhere you’ve always dreamed of or participate in activities you’ve always wanted to try but never seem to have time for.  An added bonus: If you’re taking a trip with loved ones or close friends, it also gives you a chance to have some special time with them to bond and have fun.

Stress Reduction: Going on vacation gives you a much needed break from work. This is important for everyone and especially so if you have a stressful job or one that you don’t particularly like. We all need a bit of “down” time. Taking a vacation removes us from our job and daily responsibilities so we can experience that much needed “slow down’ and change of pace.

Brain Health: Participating in new activities is good for your brain. It builds and strengthens connections in the brain. Whether you’re reading maps, taking new routes by car or foot or generally experiencing new surroundings, you’re helping to keep your mind sharp and crisp.

5 Tips for Stronger Bones

Bone up on bone health with helpful hints that you can incorporate into you daily routine to help increase your bone density over time. Your goal is to raise your level of bone density while decreasing your rate of bone loss; this helps to prevent osteoporosis. Osteoporosis results in weak bones which leaves you prone to fractures (bone breaks). Osteoporosis affects both women and men; however, women are affected in much greater numbers.

1.      Exercise daily doing weight bearing exercises such as walking, stair climbing, running, dancing.  A little exercise goes a long way in building bone mass. Even if you don’t want to train for 10 K’s or marathons; simply walk at least 30 minutes daily and incorporate taking the stairs whenever the opportunity arises. Or, take a dance class for fun and fitness to help fight boredom while building bone mass.

2.      Weight lifting/resistance training is not only for the lower body, but for the upper body too, to help build bone mass above the waist. Again, you don’t need to become a body builder; simply incorporate a routine for this, doing it two to three times per week. Weight training should be every other day to help prevent overuse injuries and give the muscles time to rest in between work outs.

3.      Get your Vitamin D level checked by your doctor. Many people are low in Vitamin D and don’t even know it. If you Vitamin D levels are low, your body won't be able to absorb Calcium properly; calcium will not be able to enter the bones without enough Vitamin D on board. So get it checked if you’ve never had this done. Sunshine can provide us with Vitamin D, however, as we age, our body's ability to convert sunshine into active Vitamin D decreases; many people need supplements to provide to correct amount. Vitamin D also helps with muscle strength and has also shown promise in helping to prevent certain types of Cancers and Type 2 Diabetes. People that are low in Vitamin D tend to have more aches and pains. Having enough Vitamin D in your system helps prevent this as well giving you more strength.

4.      Take in enough Calcium every day. In general the requirements for adults are 1000 mg daily, however, children, the elderly and pregnant females have different requirements. Try to consume Calcium rich foods with every meal, non fat milk and Greek yogurt, low fat cheeses all contain Calcium. Some greens contain Calcium also. If you don’t consume enough Calcium each day to support the needs of your body such as heart function, your body will take it from your bones; not good over time.

5.      Be aware of Calcium depleters, such as diets high in salt (sodium), drinking soda pop, too much alcohol and caffeine, and certain medications such as (but not limited to) corticosteroids and having high levels of thyroid hormone, all of which can interfere with Calcium absorption and can place you at a higher risk of developing Osteoporosis. *Also, women in menopause lose estrogen. Estrogen helps women absorb Calcium into their bones and helps to prevent Osteoporosis. Menopausal women should consult with their doctor regarding getting their estrogen level checked to determine their need of a prescription of a bio-identical hormone; all depending of course on the advice of your physician, your medical history and your family medical history. Women with a personal or family history of estrogen induced breast cancer would not be candidates for this; other medical conditions may also preclude you from taking this.
  

      *Contact your doctor before taking any supplements, starting an exercise program or for any questions about your health.

4 Tips to Prevent Summer Snacks from Sabotaging Your Diet

Whether it’s a party in the park or a day at the beach, many people use chips and soda (pop) as a staple for parties and barbecues. But, high fat, high sugar and low fiber junk foods add extra calories quickly and don’t provide any of the good stuff for us such as fiber, vitamins, minerals and various nutrients. Try these tips to stay slim and healthy.

·        Whole wheat organic crackers for snacking (made without hydrogenated oil) and air popped popcorn (drizzled with olive oil or canola oil) – all better options instead of potato and tortilla chips.

·        Whole wheat pasta salad (a great side dish or main dish) dressed with olive oil and wine vinegar and filled with fresh veggies such as chopped olives, onions, celery, cherry or plum tomatoes with chopped mozzarella cheese as your protein – a healthier alternative to a heavy mayonnaise based macaroni salad that has no veggies or protein.

·         Hummus dip made with olive oil, fresh salsa and non fat Greek yogurt based dips for dipping whole wheat crackers and fresh cut up vegetables – all good choices instead of prepared dips that are high in fat, chemicals and preservatives.

·        Sparkling mineral water (without sugar, artificial sweeteners or colors), or plain water with a twist of lemon or lime, a great way to stay hydrated  - instead of soda pop which is high in sugar (or artificial sweeteners), artificial coloring/flavoring, and phosphoric acid, all of which are not healthy.

   

4 tips to beat the heat and stay cool in hot weather

Many people are at risk of developing heat related injuries due to record heat this summer in many parts of the United States and world. Heat stroke is the most serious of heat related illnesses and can cause death. Heat exhaustion is the next serious and can turn to heat stroke if not treated aggressively and appropriately. 

Learn about the symptoms, prevention and first aid for heat stroke and heat exhaustion so you can recognize them if they surface in yourself or someone you know. These are medical emergencies (especially heat stroke), so call 911 or seek emergency medical care if you think they are occurring.

Try these four tips to say cool in hot weather and reduce your risk of developing heat related medical problems.

1.  Don’t go outside between the hours of 10 AM to 4 PM. The heat and sun is at their strongest during this time. I f you have to be outside, stay in shaded areas as much as possible. Exercise in an air conditioned gym or one with fans, or, if you work out in the outdoors, do it early, so you finish before 10 AM or, late in the day and start after 4 PM, so you avoid the hottest portion of the day.
2.  Drink plenty of cool fluids with ice such as water, mineral water, or sports drinks (look for low sugar varieties). Limit your caffeine intake as it makes you urinate more.
3. Wear light colored and lightweight cotton clothing. Light colors help to deflect heat and cotton is a breathable type of fabric. Stay away from dark colored clothing which absorbs heat. Also stay away from clothing made of nylon, rayon, polyester, spandex, silk and wool; these fabrics hold in the heat and you’ll feel hotter, faster.
4. Consume plenty of fruits with a high content of water such as watermelon, cantaloupe, honeydew and oranges. These help to maintain fluid in the right places in your body.

Other heat related problems are heat cramps and heat rash. Have a safe and great summer!

3 things to be grateful for on July 4th

As we celebrate America's Independence and our freedom today, it brings to mind three thoughts:


1. Remember our troops serving us around the world, but especially those currently serving in in harm's way in Afghanistan. Their sacrifices uphold our Constitution and our way of life. Send them a card, letter or care package, or, donate to a community group that is doing so; let them know they are not forgotten. Thank them for their service. Support their families that are here at home. Remember our Veterans.


2. Exercise your right to vote with each and every election (from local to national) so many have died to preserve that right for all of us.


3. Enjoy the day and evening with family and friends, eat healthy foods, practice water safety by assigning a designated person to observe those that are swimming, sun safety to prevent burns, and if you choose to drink, do so in moderation and responsibly (don't drink and drive any type of vehicle).

4 tips for a healthy July 4th celebration

Celebrating America’s birthday is fun! However, we don’t want the use the holiday as an excuse to overeat and binge on junk food. Whether you’re hosting a back yard barbecue or you’re a guest, try these four tips so you can enjoy your day and stay on track with your health and diet. Remember that alcohol and sodas are loaded with extra calories and provide no nutritional value, so stick with water, unsweetened ice tea, club soda or unsweetened mineral water for your beverage.

1.      Fresh vegetables:  Load up on fresh vegetables such as carrot sticks, cherry or plum tomatoes, celery sticks, cucumber slices, zucchini slices and crowns of broccoli and cauliflower; these work well as low calorie, low fat  appetizers along with a healthy dip (see below). Don’t forget a large mixed green salad with extra virgin olive oil and balsamic or red wine vinegar, for the perfect side dish.

2.      Fresh fruits: Fresh fruit is full of water which help us stay hydrated, especially important in warm/hot weather. Fruit is great for desert too. Try melons such as watermelon, cantaloupe and honeydew, these can be cut in slices or small pieces for easy serving and eating. Orange slices (quartered) and strawberries are easy to handle and a nice addition too.

*You’ll boost your health by consuming a variety of fresh vegetables and fruits every day as they contain anti-oxidants, vitamins, minerals and various nutrients such as Vitamins A and C, Potassium and Lycopene to name a few.

3.      Use non-fat Greek Yogurt as a base for vegetable dips instead of sour cream. You can add some honey for a sweeter version for dipping pieces of fresh fruit as a dessert. You can also add some low fat kefir to the Greek yogurt/honey mix if you want a lighter and smoother consistency. Greek yogurt contains protein, calcium and probiotics, all of which are good for you.

4.      Lean proteins such as grilled chicken breasts and shrimp skewers can round out your meal instead of high fat and chemical laden hot dogs, or other fatty meats.

Remember to use organic produce when you can, to minimize your exposure to pesticides and choose meats that  don’t contain any added hormones or fillers for an even healthier meal.

(Sun safety: If you're going to be out in the sun (and most likely you will be) use sun protection to protect yourself against skin cancer and sunburns).

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.