General Health Articles

Healthy Living: Heart Health Month - Innocent Ways You Harm Your

With February being Heart Health Month, we bring you this feature that highlights the innocent things that you may be doing daily that can be hurting your heart (among other parts of your body) and how to fix it! 

How you cross your legs…  Sitting with your legs crossed at the knees increases your blood pressure.  According to studies, leg crossing increased systolic blood pressure nearly 7% and diastolic by 2%.  Studies say that you should avoid crossing your legs for long periods of time, like 10 to 15 minutes, and get up every half hour or so to walk around and get the circulation moving. 

How you stand… If you are a person who frequently locks their knees when standing, you are no longer efficiently using the muscles that surround the joint.  Therefore, forces to the joint are increased.  Causing this additional stress to you knee joints isn’t helping your heart at all.

How you sleep… If you are a stomach sleeper, this puts your neck in a titled-back position, leading to pain or numbness in your upper extremities.  Nerves are also affected when people sleep on their stomach.  To avoid the pain, numbness and affect to the nervous system, people should avoid sleeping on their stomach. 

How you wear your belt… It sounds strange, we know, but the tighter your belt the more pressure you put on your intra-abdominal area, which can result in acid reflux.  Acid reflux could include a bitter taste in your mouth, burning or pain the upper chest and stomach, a chronic cough or even difficulty swallowing.  Doctors say that your belt shouldn’t be any tighter than your waistband.  You should be able to inhale and exhale comfortably.

Cold and Flu 101: Ways to Feel Better Soon

We are well into the cold and flu season and unfortunately everyone knows someone that has been down and out with cold and flu symptoms this year.  Or even worse, COVID, RSV or pneumonia.

Fortunately, there are some simple ways to help you stay healthy throughout the winter.

Here are five simple ways to stay cold and flu-free:

1. Load up on garlic.  It contains allicin, which has antiviral properties.
2. Sweat it out in the sauna.  Sweating helps to release toxins in the body.
3. Get the proper amount of sleep.  Sleeping helps you to be more energized and helps your immune system fight off germs.
4. Eat your chicken noodle soup.  It contains anti-inflammatory deliciousness that strengthens disease-fighting cells.
5. Have your yogurt.  The probiotics help strengthen your immune system by increasing the number of white blood cells in your body.

In the News A Better YOU in 2024 – Part II

(Continued from Part I…)

Be open to change: Change can be difficult, but it can also be an opportunity for growth and development. Embrace change and be open to new experiences.

Set better boundaries: Setting limits is one of the most courageous things that we can do. It is a challenge to let people know what you will and won’t tolerate.

Get more sleep: We need 8 to 10 hours of sleep every night. Teenagers and babies need 10 to 12 hours. Make sure to get those ZZZ’s.

Meditate for 5 minutes every day: Meditation is an effective way for people to relax, harness life’s energy forces and come to realizations.

Do something scary: It can be warm and cozy in our safe space, but as the saying goes, you miss 100% of the shots that you don’t take. Do something scary and bold that takes you out of that comfort zone- wear the red lipstick, ask for that raise, try out for that play, and take that little idea that has been whispering in your head and give it a voice.

Plan a trip: Life is for enjoying all the beautiful places that this Earth has to offer. So, get out there and see it!

Eat fruits and vegetables at every meal: No matter how many you are currently eating, there is always room for more! They say an apple a day keeps the doctor away, so imagine what an apple, orange, broccoli, and carrots will do!

Happy New Year to All and Here’s Hoping for the Best 2024 to you and yours!

In the News A Better YOU in 2024 – Part I

Happy New Year!

As the excitement and merriment of the holidays and ringing in the New Year die down, it’s time to reflect on the past year and focus on building a better you in 2024.

Here are some ways that you can work on that goal and have a successful and mindful new year.

Practice gratitude: Take a few minutes every day to reflect on the things you are grateful for. This can help you develop a more positive outlook on life.

Learn a new skill: Trying your hand at a new skill or hobby can help you become a more interesting and diverse person. Consider taking up sport, trying to learn a new language or take a painting class. Whatever piques your interest, have at it!

Volunteer: Volunteering your time, talent, and energy to help others can be a rewarding experience. Consider helping a local non-profit or charity organization. 

Be kind to yourself: It’s important to be kind to yourself and practice self-care. This can include getting enough sleep, eating healthy, and taking the time to relax and recharge. 

Set realistic goals: Setting realistic goals can help you stay motivated and focused. Break down your larger goals into smaller ones. 

Connect with others: Building strong relationships with family and friends can help you feel more supported and connected to others. Connect with your loved ones on a regular basis.

(Continued in Part II…)

Healthy Living: Resolutions for a Better YOU

The easiest way to kill your New Year’s resolution sometimes is to make one at all.  So, why not make the switch in 2024 to not make a resolution but choose a way to be a better person by making some inward and outward changes.

Some suggestions include:

Get more sleep.  Besides helping you to feel energized during the day and improve your mood, getting more sleep can also aid in losing weight.  Your body repairs and rejuvenates during sleep… even calcium is added to your bones while you sleep!  Getting adequate sleep is the best way for your mind and body to be the best it can be.  While optimum sleep time varies from person to person, the average is 4 to 11 hours each day.  While getting to bed earlier is easier said than done, you should also avoid food for at least 2 hours prior to bedtime and eliminate all sources of light in your bedroom while you sleep.

Eat a fruit or a vegetable while every meal.  Studies show that Americans eat fewer fruits and vegetables than other countries, and disease prevention is directly linked to consumption of fruits and vegetables.  It seems like a no-brainer to get healthier through eating more fruits and vegetables, but for some it may be best to start small.  For example, add a banana to your morning cereal or make sure to eat a salad prior to dinner.

Cook more at home.  While relying on fast food can be a fast fix, it will have far more consequences on your health than benefits.  Restaurant foods tend to be unhealthier and portion sizes way off than the norm.  Cook healthier meals at home and leave restaurant meals to date nights or social nights.

Don’t be so hard on yourself.  Resolve to change the way you think and talk about yourself this year. If you constantly put yourself down the more, you will feel that way and act accordingly.  Turn things around with positive thoughts.