Wellness Tips and Other Useful Health Facts

1/4/17

Your body needs essential fats. They help build healthy cells. The ideal source is a balance between omega-3 fatty acids and omega-6 fatty acids. Since our bodies can't make omega 3s, we rely on getting them from food. Unfortunately, the typical American diet contains too many omega-6 fats. Focus on increasing your omega-3s and decreasing your omega-6s:

Good sources of omega-3 fatty acids are fish, vegetable oils, nuts, flax seeds and flax seed oil, and leafy vegetables.
Omega-6 fatty acids are found in mayonnaise, many salad dressings, and corn, safflower, sunflower, soy, and peanut oils.

12/16/16

Folic acid is a vitamin that the human body uses to make new cells. Everyone needs it. But it’s especially important for women of childbearing age. Folic acid helps prevent birth defects that affect the baby's brain and spine. The easiest way to get enough folic acid is to take a multivitamin. Take it at the same time every day so that it becomes a habit. Taking your vitamin along with something you do daily, like brushing your teeth, can help.

12/4/16

Picky eaters are more likely to taste a dish if they help plan or prepare it. If you have a picky eater in your family, ask them to help you select fruits, vegetables, and other foods while shopping. Then let them choose which veggie and which protein will be in the meal. Have them help with age-appropriate tasks to prepare the meal. For example, if this person is quick to say no to a side of veggies, get creative. Try mixing chopped vegetables into sauces, soups, and casseroles.

11/28/16

Diseases that affect your body can also affect the health of your mouth. Oral health can be affected by:

Diabetes. Diabetes can increase the risk of gum disease, mouth sores, and tooth decay.
Heart disease. People with certain heart conditions may need to take antibiotics before some dental treatments. If you’re not sure if you need to take antibiotics before seeing the dentist, ask your doctor.
HIV. People with HIV have weakened immune systems. Infections and other oral health problems are common.
Cancer. Cancer treatment can cause mouth sores or other mouth problems.

Good daily dental care, like brushing your teeth twice a day with a soft-bristled brush, flossing daily (or using other interdental devices), and rinsing twice a day with mouthwash can help. And if you have any of these medical conditions, talk with your dentist and get regular dental check-ups.

11/20/16

The holidays are a great time to think about what you’re grateful for. But giving thanks isn’t just for Thanksgiving. Focusing on what you’re grateful for can benefit your relationships and your emotional health. One great way to maintain that focus is to keep a gratitude journal. It’s one of the most common and effective gratitude practices. Take a few moments each day to write down 5 things you’re grateful for.

11/12/16

If you’re in pain, visualization can be a great tool to help you relax and distract you from the pain. To try it, sit comfortably and plan to take your time. Don’t try to rush relaxation. Try imagining your pain as a bright hot sun, high in the sky. Use all your senses to visualize the sun slowly setting. Concentrate on imagining all of the details. As you imagine the sun setting, focus on having your pain disappear along with the sun's last rays.

11/7/16

In the rush of daily life, it can be easy to forget why you’re doing what you do. One way to remind yourself is to write a personal mission statement. Ask yourself these questions or think of your own questions to focus your thoughts:

How do I want people to describe me?
What makes my life really worth living?
How do I want to be remembered?
How do I define success in my life?

11/1/16

Defend yourself from the flu

Before flu season starts, make a plan to stay healthy. The single best way to prevent the flu is to get vaccinated each year. Other ways to help stop the spread of germs and prevent the flu:

Don’t get too close to people who are sick. If you get sick, keep your distance from others.
Stay home from work, school, and errands when you're sick.
Cover your mouth and nose when coughing or sneezing.
Wash your hands often. Use soap and water or an alcohol-based hand rub.
Clean and disinfect surfaces, especially when someone is sick.
Take care of your overall health by getting plenty of sleep, being physically active, managing your stress, drinking plenty of fluids, and eating healthy foods.

10/28/16

Pumpkins aren't just for carving!

It’s fall and there are pumpkins everywhere. Make the most of pumpkin season by thinking beyond the pumpkin-spice latte. Pumpkin has potassium, lots of vitamin A, and delivers 3 grams of fiber per half-cup serving. Here are a few ways to work it into your meals:

Use pumpkin puree mixed with hummus for a seasonal spread. Pair it with whole-grain crackers for a healthy snack.
Add pumpkin to pancake batter, oatmeal, smoothies, or chili.
Don’t forget the seeds! Toasted pumpkin seeds are a good source of several nutrients, including zinc.

10/24/16

Practicing mindfulness

Being mindful is about allowing yourself to focus on the present moment. Sometimes we get so focused on crossing things off the to-do list, we forget to sit back and relax. The next time you find yourself doing too much, stop and take some deep breaths. It can be for a few minutes or even just a few seconds. Think of it as a mini-vacation. Sit back, relax, and enjoy doing nothing.

10/19/16

Older adults are at a greater risk of experiencing depression. But depression is not a normal part of getting older. If you’re worried that a loved one may be depressed, offer to go with them to the doctor. Many older adults don’t seek help on their own. Treatment usually includes medicine, psychotherapy, or both. And the right treatment can help them feel better.

10/16/16

Follow food safety guidelines

Everyone loses when you don’t follow the rules of food safety. These food handling guidelines can help keep a fun tailgate from turning into a health hazard:

Use more than one cooler. Put raw meats in one and prepared foods like potato salad and veggie dips in another.
Pack food at the bottom of the cooler and place ice on top to keep food at a safer temperature.
Keep drinks in a separate cooler.
Limit opening and closing coolers to avoid spoiling fresh foods.
Keep an eye on how long foods have stayed out in the sun and heat.

10/11/16

Good cholesterol vs. bad cholesterol

Here are 2 types of cholesterol your doctor may talk to you about:

HDL is considered "good" cholesterol because it helps carry LDL cholesterol away from the arteries. The LDL is taken back to the liver, where it’s broken down and passed from the body. One-fourth to one-third of blood cholesterol is HDL. Higher levels of HDL may help protect against heart attack and stroke. Lower levels of HDL have been shown to increase the risk of heart disease.
LDL (bad) cholesterol is the type that can build up in your arteries. This narrows the arteries and makes them less flexible. If a clot forms and blocks a narrowed artery, it can cause a heart attack or stroke.

Next time you get your cholesterol checked, ask your doctor what your numbers mean.

10/6/16

Learn about Respiratory Syncytial Virus (RSV)

Did you know October is RSV Awareness Month? RSV infections occur during the colder months of the year and can affect the lungs and airways. It’s spread through droplets from the nose or throat of an infected person. RSV is contagious, but there are good health habits that can help reduce the risk for you and your family.

The most common myth about RSV is that it’s just like a common cold. While RSV may begin with similar symptoms, it can quickly progress and worsen for infants and older adults. Older adults are most vulnerable when they have weakened immune systems or lung or heart conditions. Emily, whose son Hayden was seriously affected by RSV, was unaware of how common, yet serious, the virus can be in infants.

10/1/16

Nap like an expert

Too much napping might affect night time sleep. But when done right, napping can have many benefits, like improving productivity and problem solving. How to take a good nap:

A 20-30 minute nap is ideal. Even a few minutes of rest can be helpful.
Choose a dark, cool place to help you fall asleep faster.
Plan your nap. If you make it a habit, it can be easier to fall asleep and wake up.

If napping doesn't perk you up, it may be a sign of another health issue. Contact your doctor to see if there may be other issues causing your fatigue.

9/25/16

Make time for family fitness

Take part in National Family Health and Fitness Day this weekend! This yearly event promotes regular exercise for kids and their parents. Family-friendly health and fitness events are held across the country. Find one at your local school, park, health club, YMCA, or community center. Can’t find an event? Plan your own family fitness activity. It’s a great way to be active, stay healthy, and have fun together.

9/21/16

Do you find yourself working out on autopilot? Next time you work out, focus your mind on your body as you move. To tune in to your workout, ask yourself:

What is my goal for this workout?
How will this workout help me today?
How much energy do I have?

This may help you get more out of your workout. It can also help distract you from any worries by focusing your mind on your body and the present moment.

9/16/16

September is World Alzheimer’s Month. Alzheimer’s is the most common form of dementia. It affects parts of the brain that control thought, memory, and language. One of the typical first signs is memory loss. In addition, some people may experience the following symptoms:

Confusion with time or place
Trouble following or joining a conversation
Misplacing items and can't retrace steps
Difficulty completing normal daily tasks
Changes in judgment and decision making
Withdrawing from work and social activities
Mood and personality changes

Help raise awareness this month by wearing purple on World Alzheimer’s Day (September 21st). Or go the extra step and join a charity walk with friends or co-workers.

9/12/16

Mold is an allergen that’s most often found in basements, attics, and bathrooms. It can grow any place where moisture builds up over time. Mold growth can look like spots, can be different colors, and may have an earthy or musty smell. Here are some ways to help prevent mold growth in your home:

Make sure your attic and bathrooms are properly ventilated.
Quickly fix any roof, window, or pipe leaks.
Install a vented exhaust fan in each bathroom to help remove extra water and steam.
Remove any bathroom carpeting.

9/7/16

With the high temps this week it is very important to push your fluids. If you feel thirsty you are already showing signs of possible dehydration.