by admin | Apr 20, 2018 | Health Awareness
Any time your body recognizes a foreign entity – whether it’s pollen, a chemical, a microbe, or something similar – it responds with inflammation. Persistent inflammation is a problem, because as Harvard Medical School explains, it is linked to serious diseases such as Alzheimer’s, heart disease, certain types of cancer, diabetes, and arthritis. For individuals already living with chronic conditions such as arthritis or diabetes, limiting inflammation is essential to controlling the impact of the disease. Thankfully, there are a few effective ways to reduce inflammation naturally, which we’ve shared here.
Eat Inflammation-Fighting Foods
One of the most effective ways to stop inflammation is to refine your diet to include inflammation-fighting foods. The Mediterranean diet has become popular in recent years due to its high volume of foods that fight inflammation. The diet comprises olive oil, fatty fish like salmon, and leafy greens, along with fruits like berries and oranges. Tomatoes, nuts, and whole grains can also help to keep inflammation under control. If you enjoy seasonings, try turmeric. It contains curcumin, which can help reduce the presence of free radicals and inhibit the production of inflammation.
Limit the Intake of Known Inflammation Triggers
Reducing your consumption of inflammation-causing foods is just as important as incorporating healthier options into your diet. No amount of fruits, vegetables, fish, or other nutritious foods can reverse the impact of foods known to trigger inflammatory responses. Try to avoid refined carbs like white bread and pasta, processed meat, soda, butter, and fried foods whenever possible. Additionally, make it a priority to reduce your intake of foods stored in plastic containers and select organic produce to limit your exposure to chemicals.
Stick to a Moderate Exercise Routine
Cardiovascular exercise gets your heart pumping, which boosts blood flow and helps you maintain a healthy body weight. Fat cells release cytokines, which prompt immune cells to create inflammation. Thus, the better you are able to maintain a healthy weight, the less inflammation you’ll experience. Aim for 30 minutes of moderate activity, five days per week. To stick with your routine, consider partnering with a workout buddy, signing up for a class, or even committing to a daily walk.
Improve Sleep Quality
Sleep is essential for cell repair and keeping the immune system on track, but most individuals aren’t getting enough high-quality, uninterrupted slumber each night. To facilitate deep sleep, be sure to shut off the TV before going to bed, and put your phone or tablet away at least an hour before bedtime. The blue light from screens can interfere with melatonin, a hormone which helps regulate sleep.
Adopt Healthy Stress Management Practices
Stressors are a natural part of life, and while it would be ideal if we could avoid them entirely, it simply isn’t realistic for most people. Because inflammation can be triggered by stress and anxiety, finding healthy ways for managing stressors can boost your overall wellness. From meditation to journaling, there are many options for alleviating tension. You may also want to try diffusing essential oils known for their calming effects (such as lavender), listening to music, or practicing yoga.
With these small lifestyle changes, you can make improvements in your inflammation levels to promote better overall wellness. Feel free to start slowly to see which tactics deliver the greatest results for you.
by admin | Apr 17, 2018 | Alzheimer’s Disease, Health Awareness
Whether you have been recently diagnosed with Alzheimer’s disease or you’re caring for someone with the condition, maintaining a high quality of life often means adjusting daily routines. While the precise types of adjustments needed will vary at different points in time, one way to manage stressors is to find coping strategies that effectively alleviate each challenge as it arises. Here, we explore some daily living tips you or your family members may find helpful.
Create & Follow a Daily Routine
Sticking to a routine can help ensure daily tasks get accomplished. It may help to follow a written plan each day. Also, many Alzheimer’s patients find that important appointments and other key tasks are best scheduled in the morning, when alertness is at its peak.
Focus on One Task at a Time
The Mayo Clinic explains that reducing distractions can help individuals improve their focus. Instead of doing housework while talking on the phone, for instance, devoting attention to one activity at a time may make it easier to concentrate.
Connect with Others
Socializing doesn’t just improve mood; it can also support mental health. According to a study conducted by the University of Michigan, even just ten minutes of social interaction can boost cognitive performance. Make a point to share meals with others, see friends, or stay active in the community to get plenty of interaction with others.
Find a Support System
Whether it’s church, a group that meets in person, or an online, there are many outlets for people living with Alzheimer’s to go for support. Family, friends, and even pets can also be sources of strength on particularly challenging days.
Recognize Triggers
Pinpoint any stressors that trigger anxiety or other negative feelings and find ways to actively avoid them. For instance, if feeling rushed leads to frustration, make sure others know that you need more time.
Keep Your Doctor’s Appointments
Attending doctor’s appointments can be difficult with transportation challenges, but according to the Alzheimer’s Association, doctors play a critical role in helping both patients and their families. Thus, it’s important to maintain scheduled visits whenever possible. Physicians and specialists can help patients select optimal medication for specific symptoms, recommend tailored disease management strategies, and provide treatment for any coexisting conditions. They may also have information about local clinical studies, which are becoming more prevalent as a result of accelerating research progress.
by admin | Feb 13, 2018 | Health Awareness
Various studies have shown heart-related benefits of nuts. Including at least 20-30 grams of nuts daily decreases the risk of heart disease by almost 30%. Everyday Health provides a few nuts that are beneficial in reducing the risk of heart disease and helping to maintain a heart-healthy diet:
Almonds can help lower cholesterol and body fat.
Including almonds in your diet can lower the LDL cholesterol levels in your blood that can lead to a heart attack. Studies also show that almonds can also reduce the risk of diabetes and improve the sensitivity of insulin. Almonds can also assist with weight loss and lowering body inflammation.
The truth on peanuts.
Peanuts have generally been thought to be the least healthy of the nuts. However, including peanuts, as well as peanut butter, in your daily diet can lower cholesterol and overall risk of diabetes. It is also a good alternative source of protein.
Pistachios help lower blood pressure caused by stress.
Pistachios can be beneficial for healthy heart management. They can help lower LDL cholesterol levels and risk of diabetes while also improving the heart rate response under stress. It is suggested that eating 1.5 oz. per day of pistachios may reduce the risk of heart disease and prevention of hypertension.
Walnuts keep the arteries clear.
Walnuts contain almost 47% of polyunsaturated fats which are known as “good fats”. Unlike most nuts, walnuts also have a specific kind of polyunsaturated fatty acid called the alpha-linolenic acid which is an anti-inflammatory agent that helps to reduce the buildup of plaque in the coronary arteries. Consuming walnuts can also help improve cholesterol levels as well as small vessel and artery function.
Can you eat too many nuts?
Yes, and you want to avoid overconsumption of nuts by eating them in moderation. They are a good source of energy and protein, but too many and in high amounts can lead to gaining weight. Be aware of any nut allergies in your family history as to avoid any allergic reactions.
by admin | Feb 12, 2018 | Health Awareness
February is officially known as Heart Health Month. Heart disease is the cause of one out of three deaths and the number one killer globally, but it can be preventable by making a few changes in both exercise, diet, and regular checkups. Everyday Health has a few tips to keep your heart healthy:
Monitor and maintain your blood pressure: Hypertension is a condition often ignored and left untreated by many but it is a big risk factor when it comes to heart disease. Monitor your blood pressure regularly and keep taking the medication. Follow up with your doctor regularly too.
Avoid smoking: Smoking increases the chances of heart disease by a factor of two to four. Heart disease is the leading cause of death for those that smoke compared to lung disease.
Avoid sugar: Studies show that Americans consume sugar more than an average person and it is a big contributor to the development of heart diseases. To reduce your sugar intake try replacing sodas with water or herb tea, choose fruits instead of baked goods or candies, and avoid processed foods as much as possible.
Eat healthily: Eat nuts, fruits, and vegetables as much as possible along with a good amount of whole grains. Try to have a weekly serving of fish, it reduces the risk of coronary artery disease and is highly rich in omega-3 fatty acids. Fish oil supplementation can also help protect against cardiac risks. Garlic is also known to be highly beneficial for heart disease. It lowers the cholesterol, maintains the blood pressure and decreases the number of platelets in blood preventing it from clotting.
Stay active: An inactive lifestyle increases the risk of heart disease. Regular exercise can help reduce this risk. Some studies have found that incorporating brisk walking in your daily routine reduces the three main causes of cardiovascular diseases, namely blood cholesterol, diabetes, and hypertension.
Some sun exposure is beneficial: Ultraviolet rays from the sunlight triggers the production of vitamin D in the body which lowers blood pressure. A daily exposure of ten to fifteen minutes of sunlight can help maintain proper levels of vitamin D.
Controlling stress levels: Stress can trigger the body to release hormones like cortisol and adrenaline that increase heart rate and blood pressure. These hormones can also make blood platelets to become stickier which can then cause blood clots and high blood glucose. This can lead to further risks of hypertension, diabetes, and atherosclerosis.
Getting enough sleep: A study review reveals that sleep deprivation can lead to heart risks including hypertension, coronary heart disease, and diabetes.
Maintain a healthy weight: Being overweight can lead to health issues including heart disease, high blood pressure, diabetes, and stroke. Even losing a few pounds will help provide cardiovascular benefits as you work toward a healthy weight goal. Talk to your physician about safe and monitored weight loss management.
Have some hibiscus or hawthorn tea: These teas offer a healthier option in place of sodas or sugary juices. Hawthorn tea has been proven to be effective for multiple heart issues and hibiscus helps lower blood pressure and cholesterol.
by admin | Jan 23, 2018 | Health Awareness
You can have success losing weight and still enjoy going out to eat. According to the data obtained from various studies, eating outside the home a few times per week can lead to weight gain. However, the good news is that you have many options that can help you enjoy having a night out and enjoying the luxury of dining out at your favorite restaurant.
Below are some tips and strategies you can use to enjoy eating out successfully while on your weight loss journey.
Know What’s on the Menu Before You Reach the Restaurant
You can have a happy dining out experience when you have prepared in advance. Look at the menus online before you go to the restaurant, plan in advance what option you have to order that will fit within your diet plan. If you see there is a dessert you might be tempted to try, plan in advance and cut down on other parts of your meal to lower the calories.
Plan to go not too hungry. Try having some almonds or small healthy snack prior to going to avoid over indulging or being too hungry.
Avoid the Bread Basket and the Add Ons
One way to avoid having unwanted pre-dinner foods, request the server to bring the bread, chips and butter along with your entrees. This will remove the temptation to eat too many chips or have too much bread and butter prior to the meal. Having the meal after the bread or chips leads to the consumption too many calories. Having the bread or chips with dinner will allow you to focus more on the dinner and have just a little bread. Or you can request to have no bread or chips and avoid the temptation all together.
If you want to have an appetizer, opt for something healthy like fresh vegetable salads, healthy soups or seared tuna. Avoid anything fried and creamy.
Don’t Forget About Liquid Calories
Choose water as your beverage but if you choose a soda or tea, be aware of the calories that will be added to your overall meal.
Beware of Sneaky Calories on Salads and Veggies
If not prepared properly, vegetables and salads can also be a source of extra calories that are not needed. Sometimes salads are dressed in oils, garnished with cheese, dry fruits, or croutons. You can always get your own customized salad that is healthier.
Order dressing on the side to avoid extra calories. If you are thinking of ordering vegetables then ask beforehand how they are prepared and ask to use as little oil and butter as possible.
Go for Light Entrées
When ordering the main course, opt for something fresh and avoid fried choices. Although stir-fry dishes can be a better option at home, at a restaurant you cannot control how much oil is used. A nice tip is to choose three best dishes you like out of the menu and then ask the staff to give you the healthiest option out of them based on preparation and calories.
Don’t finish your plate. Restaurant portions can tend to be larger in size and boxing up half will help cut down on calories.
Don’t Let your Sweet Tooth Make Decisions
If you want to have something sweet, go for the lighter options. Possibly the portion size is ideal to split with someone or you can save half and take home.
Go for Quality Over Quantity
Having a quality experience rather than a large indulging experience will have you feeling successful and satisfied when leaving the restaurant and not guilty after your hard work for that week. Enjoying a meal outside can be positive when on a healthy weight journey when you follow these helpful tips.
by admin | Jan 22, 2018 | Health Awareness
Whether you are still on your weight loss journey or have successfully reached your healthy weight, it is important to know what you can do to maintain the healthy weight. Below are helpful tips from those who have successfully lost weight and maintained their goal weight.
Watch Your Diet
Follow a healthy eating plan and keep up the positive eating habits. Studies have shown that those who lost weight and maintained for almost a year continued to eat a diet that was low in calories compared to their diet prior to losing weight. When you feel yourself falling off course, try incorporating the same tools and habits you were having success with. For example, your food journal will not only help you regain focus but going back to meals you ate when losing weight may help. Life can never be planned so expect some setbacks but don’t get discouraged.
Keep the eating patterns well maintained and consistent, plan ahead for vacations, special occasions and even weekends. If you have a plan then it is more possible for you to have healthy foods included in case your routine changes.
Don’t Skip Breakfast
Those who have lost weight found breakfast was key. Jump start your metabolism for the day, avoid becoming too hungry or overeating later in the day.
Stay Active
Make sure to stay physically active. People who have maintained their weight mostly engage in about 60-90 minutes of physical activity on a regular basis while also keeping an eye on the calorie intake. Can’t commit to an hour of physical activity at one time? Adjust your activities to 20-30 minutes of exercise a couple times a day. Cardio is more effective when done in 30+ min increments.
Monitor the Weight
Check your weight regularly. It is a good idea to keep track of your weight loss so you can plan ahead accordingly and make the necessary adjustments in your activity and diet. This is helpful to keep your motivation and know if there is a setback, you will be able to take back control be able to get back on track successfully.
Get Support from Others
It is helpful for family and friends to continue to support you. Having a friend or a partner who is also trying to lose weight can help you stay motivated and actively focused.
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