National Health Observances for September ............................................. 1 ALS Disease ................................................................................................. 2 Alzheimer’s Disease ......................................................................................... 3 CDC: Diabetes ................................................................................................. 4 Positive Emotions......................................................................................... 7 Cooking Healthfully ..................................................................................... 9 Problem Drinking ............................................................................................. 11 Laughter is the Best Medicine ........................................................................ 13 Healthy During the Holidays........................................................................ 14 Super Bugs ................................................................................................... 18 Stress & Quitting Tobacco ........................................................................... 20 Five Ways to be Active this Fall ................................................................... 22 What’s Cookin’ ............................................................................................. 24 Food for Healthy Skin .................................................................................. 25 NOVEMBER 2016 Healthy People Newsletter This newsletter is interactive! Click a topic to jump directly to the article.
Transcript
National Health Observances for September ............................................. 1
ALS Disease ................................................................................................. 2
Food for Healthy Skin .................................................................................. 25
NOVEMBER 2016
Healthy People Newsletter
This newsletter is interactive! Click a topic to jump directly to the article.
National Health Observances
November 2016
American Diabetes Month
Diabetic Eye Disease Month
Foot Health Issues Related to Diabetes Awareness Month
Jaw Joints - TMJ Awareness Month
Lung Cancer Awareness Month
National Adoption Month
National Alzheimer's Disease Awareness Month
National Family Caregivers Month
National Healthy Skin Month
National Hospice Palliative Care Month
Pancreatic Cancer Awareness Month
Pulmonary Hypertension Awareness Month
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ALS stands for amyotrophic lateral sclerosis. It’s also called Lou Gehrig’s disease. ALS attacks motor neurons, the nerve cells responsible for regulating “voluntary” muscles that we’re aware of controlling, such as those in our arms, legs, and face. As these motor neurons degenerate or die, they stop sending signals to muscles. Unable to function, the muscles gradually weaken and waste away.
“At first only a single limb may be affected, such as some weakness in a hand or a leg, or a person may have problems speaking or swallowing,” explains Dr. Amelie Gubitz, who oversees much of the National Institutes of Health (NIH) ALS research.
Other symptoms may include stiff muscles, cramps, or stumbling. It may become hard to turn a key, lift a coffee pot, or button a shirt.
Eventually, all muscles under voluntary control are affected, and people lose the ability to move different parts of their body. When breathing-related muscles fail, ventilation support can help people breathe. Most people with ALS die from respiratory failure, usually within 3 to 5 years after symptoms first appeared. However, about 10% of people with ALS survive for 10 or more years.
Nationwide, more than 12,000 people have ALS. It affects people of all races and ethnicities. ALS most commonly strikes between the ages
of 40 and 60, but younger and older people also can develop the disorder. Men are more likely than women to be affected.
In most ALS cases, the underlying causes are unknown. “The reasons why you get it are not really understood,” Gubitz says. “Even a healthy young person can get this disease out of the blue.”
About 10% are inherited. In 1993, scientists discovered that mutations, or alterations in a certain gene were associated with some cases of ALS. Since then, mutations in over a dozen genes have been found to cause familial ALS. These discoveries provide new information about the disease that will help guide future research.
ALL ABOUT ALSUnderstanding a Devastating Disorder
TakeChargeW E L C O A ’ S S E L F - C A R E B U L L E T I N
Alzheimer’s disease is often difficult to distinguish because the early signs of it closely resemble the natural signs of aging.
What is Alzheimer’s Disease?
Alzheimer’s is a disease of the brain that gradually destroys the ability to remember, reason, imagine and learn. The condition progresses over time.
There are 100 billion nerve cells in the brain. Each of these cells joins with others to form “communication networks.” Alzheimer’s disease prevents some of these cells from operating correctly, although scientists are unsure why. As the damage spreads, the cells cannot function and eventually die.
During normal aging, most people’s brains develop what are known as plaques (deposits of a protein fragment) and tangles (fibers of another protein). It has been discovered during autopsy that people suffering from Alzheimer’s have a lot more plaques and tangles than others. Scientists believe that these may play a role in blocking nerve cell communication.
Risk Factors
Some risk factors for Alzheimer’s include:
• Increasing age
• Family history and genetics
• Being of African-American or Latino descent
• Serious head injury
Symptoms
The Alzheimer’s Association identifies 10 warning signs of Alzheimer’s disease to watch for:
• Memory loss that disrupts daily life
• Challenges in solving problems
• Difficulty completing familiar tasks
• Confusion with time or place
• Trouble understanding visual images or spatialrelationships
• Trouble speaking or writing
• Misplacing things
• Decreased or poor judgment
• Withdrawal from work or social activities
• Changes in mood or personality
Diagnosis and Treatment
The first step is to take the person you are concerned about to a physician. There is no specific type of doctor for this disease, but in some cases you may be referred to a specialist such as a neurologist or psychologist. Your local Alzheimer’s Association chapter can assist you in locating the proper physician.
At the doctor’s office, the patient will undergo a physical exam, diagnostic testing and a neurological exam. If diagnosed with Alzheimer’s, the patient will likely be prescribed a cholinesterase inhibitor and/or memantine. Taking vitamin E may also be recommended.
Prevention
Research shows that keeping the brain healthy may help prevent Alzheimer’s. Take the following steps:
• Eat a healthy diet.
• Stay socially active.
• Avoid tobacco and excessive alcohol.
• Exercise.
• Stimulate the brain with activities such as logic or wordpuzzles.
Support
Alzheimer’s disease is devastating for both the patient and his or her loved ones. It can be especially difficult for the primary caretaker, so it is important to have a network of family and friends to lend a hand.
Health and wellness tips for your work, home and life—brought to you by the
insurance professionals at OneDigital
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Tips to Help You Stay Healthy with DiabetesFollow these four steps to help you manage your diabetes and live a long and active life.
Step 1: Learn about diabetesWhat is diabetes?There are three main types of diabetes:
•
•
•
Type 1 diabetes – Your body does not make insulin to take the sugar (glucose) from the foods you eat and turn it into energy for your body. If you have type 1 diabetes, you need to take insulin every day to live.Type 2 diabetes – Your body does not make or use insulin well. You might need to take pills or insulin to help control your diabetes. Type 2 is the most common type of diabetes.Gestational (jest-TAY-shun-al) diabetes – Some women get this kind of diabetes when they are pregnant. Most of the time it goes away after the baby is born. But even if it goes away, these women and their children have a greater chance of getting diabetes later in life.
Why is diabetes serious?Diabetes can cause health problems such as heart attack or stroke, eye problems, nerve damage, kidney problems, and teeth and gum problems. People with diabetes need to make healthy food choices, stay at a healthy weight, move more every day, and take their medicines even when they feel good. It is a lot to do. It’s not easy, but it’s worth it.
Step 2: Know your diabetes ABCsTalk to your health care team about how to manage your A1C, Blood pressure and Cholesterol. This can help lower your chance of having a heart attack, stroke, or other diabetes problems.
A for the A1C test: (A-one-C).•
•
A1C is a blood test that measures your average blood sugar level over the past three months. It is different fromthe blood sugar checks you might do each day.The A1C goal for many people with diabetes is below 7. Ask your health care team what your goal should be.
B for Blood pressure.•
•
Blood pressure is the force of blood against the wall of your blood vessels. If your blood pressure gets too high,it makes your heart work too hard.Your blood pressure goal should be below 140/80 unless your doctor helps you set a different goal.
C for Cholesterol (ko-LESS-tuh-ruhl).•
•
There are two kinds of cholesterol in your blood: LDL and HDL. LDL or “bad” cholesterol can build up andclog your blood vessels. HDL or “good” cholesterol helps remove the “bad” cholesterol from your blood vessels.Ask your health care team what your cholesterol numbers should be, and if they are not where they should be,ask what you can do about it.
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Step 3: Learn how to live well with diabetesCope well with your diabetes.•
•
Stress can raise your blood sugar. Learn ways to lower stress. Try deep breathing, gardening, taking a walk,meditating, working on your hobby, or listening to your favorite music.Ask for help if you feel down. A mental health counselor, support group, member of the clergy, friend, or familymember who will listen to your concerns might help you feel better.
Eat well.• • • • • •
• •
•
•
Make a diabetes meal plan with help from your health care team.Choose foods lower in calories, saturated fat, trans fat, sugar, and salt.Eat foods with more fiber, such as whole grain cereals, breads, crackers, rice, or pasta.Choose foods such as fruits, vegetables, whole grains, and low-fat or skim milk, and cheese.Drink water instead of juice and regular soda.When eating a meal, fill half of your plate with fruits and vegetables, one-quarter with a lean protein, such as beans, chicken, or turkey without skin, and one-quarter with a whole grain.Be physically active.Set a goal to be physically active for 30 minutes most days of the week. Start slow by taking 10 minute walks, 3 times a day.Twice a week, work to increase your muscle strength. Use stretch bands, do yoga, or heavy gardening (digging and planting with tools).Stay at healthy weight by using your meal plan and moving more. Talk with your health care team about what a healthy weight means for you.
Know what to do every day.•
•
• •
• •
Take your medicines even when you feel good. Tell your doctor if you cannot afford your medicine or if you experience any side effects.Check your feet every day for cuts, blisters, red spots, and swelling. Call your health care team right away about any sores.Brush your teeth and floss every day to keep your mouth, teeth, and gums healthy.Keep track of your blood sugar and keep a record of your numbers if your health care provider says this is appropriate. Check with your health care team on how often and when to check your blood sugar.Check your blood pressure if your doctor advises and keep a record of it.Don’t smoke. Ask for help to quit. Call 1-800-QUITNOW (1-800-784-8669).
Step 4: Get routine care to stay healthy• • •
See your health care team at least twice a year to find and treat any problems early.Follow the schedule of tests and checks listed on the Diabetes Care Record on the next page.If you have Medicare, check to see how your plan covers diabetes care.
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My Diabetes Care Record and Action Plan:
Write down the dates and results of all tests and check-ups. Take this record to your health care visits.
A1C - At least twice each year My goal: _________________________Date
Result
Blood Pressure (BP) - At each visit My goal: _________________________Date
Result
Cholesterol - Once each year My goal: _________________________Date
Result
Each Visit Date ResultFoot check
Review self-care plan
Weight check
Review medicines
Once a Year Date ResultDental exam
Diliated eye exam
Complete foot exam
Flu shot
Kidney check
At Least Once Date ResultPneumonia shot
Hepatitis B shot
Three reasons to manage my diabetes:1.
2.
3.
Three things I will work on over the next three months to reach my goals:
1.
2.
3.
The people who can help me manage my diabetes and reach my goals:
National Diabetes Education ProgramFor more information call 1-800-CDC-INFO (800-232-4636) TTY 1-(888) 232-6348 or visit www.cdc.gov/info To order resources, visit www.cdc.gov/diabetes/ndep Revised January 2016
246250-A
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POSITIVE EMOTIONS & YOUR HEALTH
Developing a Brighter Outlook
H E A LT H B U L L E T I N S
W E L C O A ’ S O N L I N E G E N E R A L W E L L N E S S B U L L E T I N
ToYourHealth
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Do you tend to look on the sunny side, or do you see a future filled with dark, stormy skies? A growing body of research suggests that having a positive outlook can benefit your physical health.
Having a positive outlook doesn’t mean you never feel negative emotions, such as sadness or anger, says Dr. Barbara L. Fredrickson, a psychologist and expert on emotional wellness at the University of North Carolina, Chapel Hill. “All emotions—whether positive or negative—are adaptive in the right circumstances. The key seems to be finding a balance between the two,” she says.
“Positive emotions expand our
awareness and open us up to new ideas, so we can grow and add to our toolkit for survival,” Fredrickson explains. “But people need negative emotions to move through difficult situations and respond to them appropriately in the short term. Negative emotions can get us into trouble, though, if they’re based on too much rumination about the past or excessive worry about the future, and they’re not really related to what’s happening in the here and now.”
A Look at Emotional Wellness
People who are emotionally well, experts say, have fewer negative emotions and are able to bounce back from difficulties faster. This
quality is called resilience. Another sign of emotional wellness is being able to hold onto positive emotions longer and appreciate the good times. Developing a sense of meaning and purpose in life—and focusing on what’s important to you—also contributes to emotional wellness.
Research has found a link between an upbeat mental state and improved health, including lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life. But many studies can’t determine whether positive emotions lead to better health, if being healthy causes positive emotions, or if other factors are involved.
“While earlier research suggests an association between positive emotions and health, it doesn’t reveal the underlying mechanisms,” says Dr. Richard J. Davidson, a neuroscientist at the University of Wisconsin-Madison. “To understand the mechanisms, I think it will be crucial to understand the underlying brain circuits.”
Negative emotions, in contrast, can activate a brain region known as the amygdala, which plays a role in fear and anxiety. “We’ve shown that there are big differences among people in how rapidly or slowly the amygdala recovers following a threat,” Davidson says. “Those who recover more slowly may be more at risk for a variety of health conditions compared to those who recover more quickly.”
Among those who appear more resilient and better able to hold on to positive emotions are people who’ve practiced various forms of meditation. In fact, growing evidence suggests that several techniques—including meditation, cognitive therapy (a type of psychotherapy), and self-reflection (thinking about the things you find important)—can help people develop the skills needed to make positive, healthful changes.
“Research points to the importance of certain kinds of training that can alter brain circuits in a way that will promote positive responses,” Davidson says. “It’s led us to conclude that well-being can be considered as a life skill. If you practice, you can actually get better at it.”
Being open to positive change is a key to emotional wellness. “Sometimes people think that emotions just happen, kind of like the weather,” Fredrickson says. “But research suggests that we can have some control over which emotions we experience.” As mounting research suggests, having a positive mindset might help to improve your physical health as well.
Enhance Your Emotional WellnessTO DEVELOP A MORE POSITIVE MINDSET:» Remember your good deeds. Give yourself credit for the good
things you do for others each day.
» Forgive yourself. Everyone makes mistakes. Learn from what wentwrong, but don’t dwell on it.
» Spend more time with your friends. Surround yourself with positive,healthy people.
» Explore your beliefs about the meaning and purpose of life.Think about how to guide your life by the principles that are important toyou.
» Develop healthy physical habits. Healthy eating, physical activity,and regular sleep can improve your physical and mental health.
“It’s led us to conclude that well-being can be considered as a life skill. If you practice, you can actually get better at it.”
• Roast — in the oven with a rack so the meat or poultrydoesn’t sit in its own fat drippings. Set at 350 degreesto avoid searing. Baste with unsweetened liquids likewine, salt-free or low sodium broth, tomato juice orlemon juice. Roasting is also a delicious way to serveseasonal vegetables.
• Bake — in the oven in covered or uncoveredcookware. When you bake, food cooks slowly withgentle heat. This causes the moisture to evaporateslowly and enhances flavor.
• Braise or Stew — on top of the stove or in theoven with a little bit of liquid (water or broth). After
cooking, you can refrigerate the food and remove any fat that has become solid on the top before reheating.
• Poach — by immersing foods such as skinlesschicken, fish or eggs in simmering liquid.
• Grill or Broil — on a rack over high heat.
• Sauté — in a skillet or frying pan over direct heat.Use nonstick vegetable spray or a small amount ofcanola oil.
• Stir-fry — in a wok over high heat with a smallamount of vegetable oil.
• Microwave — heat food quickly in a microwave-safe dish.
A healthful eating plan means more than choosing the right foods to eat. It’s important to prepare foods in a healthy way. Some ways of cooking are better than others in cutting saturated fat, trans fat, sodium, added sugars and calories. At the same time, you want to get as much nutritional value as possible.
You don’t have to give up taste or the things you love. Just learn some heart-healthy cooking skills and you can have it all (almost)!
How Can I Cook Healthfully?
ANSWERS by heart
Lifestyle + Risk ReductionDiet + Nutrition
Stir-frying can be healthy and delicious! The high temperature and constant movement of the food keep it from sticking and burning. For vegetables, poultry or seafood, use a tiny bit of liquid vegetable oil in your stir fry pan.
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Lifestyle + Risk ReductionDiet + Nutrition
• Steam — in a wire basket over simmering water.This can help keep some foods’ shape and texturebetter than boiling.
How can I cut saturated fat and calories without losing taste?
• Add fruits, vegetables, and whole grains to your meals.
• Select lean cuts of meat and trim off any visible fatbefore cooking.
• After browning, put ground meat into a strainer lined with paper towels and rinse off any excess fat.
• Choose canned fish packed in water with no added salt or low sodium. Remove oils by draining canned tuna,salmon or sardines and rinsing them in water.
• Don’t overcook vegetables. Steam or bake theminstead of boiling so they keep more of their naturalflavors and textures.
• Compare Nutrition Facts labels to find a tasty salad dressing that is lower in calories, saturated fat, andsodium.
• Use herbs and spices to add flavor to foods.
How Can I Cook Healthfully?ANSWERS
by heart
Take a few minutes to write your questions for the next time you see your healthcare provider.
For example:
Call 1-800-AHA-USA1
(1-800-242-8721), or visit heart.org
to learn more about heart disease and
stroke.
Sign up to get Heart Insight, a free
magazine for heart patients and their
families, at heartinsight.org.
Connect with others sharing similar
journeys with heart disease and stroke
by joining our Support Network at
heart.org/supportnetwork.
We have many other fact sheets to help you make healthier choices to reduce your risk, manage disease or care for a loved one. Visit heart.org/answersbyheart to learn more.
HOW CAN I LEARN MORE? Do you have questions for the doctor or nurse?
What about desserts?What’s a good, healthy cookbook?
Instead of boiling vegetables, steam or bake them to keep more of their natural flavors and textures.
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Alcohol use disorder is becoming more common, a new study found, but few people seek treatment. The findings highlight the need to better educate people about problem drinking and its treatment.
Alcohol use disorder, or AUD, is the clinical term for problem drinking that causes mild to severe harm or distress. Excessive drinking can interfere with work, school, and relationships. It also raises the risk of many ailments, including heart disease, high blood pressure, liver disease, depression, and some cancers.
Doctors diagnose AUD using guidelines that were updated in 2013. The new guidelines combined 2 different disorders—alcohol abuse and alcohol dependence—into the single disorder of AUD.
A team led by the National Institutes of Health (NIH’s) Dr. Bridget F. Grant wanted to find out how many Americans would be diagnosed with AUD based on the new guidelines. They conducted face-to-face interviews with over 36,000 U.S. adults.
They found that about 14% of the adults met the criteria for having AUD within the previous year. Almost 1 in 3 people they interviewed had AUD at some time in their lives. Of these, only about 20% sought treatment or help for their AUD.
Problem drinking was more common in men than in women. It was also more common in young adults than in older adults.
“These findings underscore that alcohol problems are deeply entrenched and significantly under-treated in our society,”
DATA SHOWS INCREASES IN PROBLEM DRINKING
Alcohol use disorder, or AUD, is the clinical term for problem drinking that causes mild to severe harm or distress.
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HEALTH BULLETINSH E A LT H B U L L E T I N S
BetterSafeWELCOA’S ONLINE BULLETIN FOR YOUR FAMILY’S SAFETY
BetterSafeHEALTH BULLETINSH E A LT H B U L L E T I N S
says NIAAA Director Dr. George F. Koob. “The new data should provide further impetus for scientists, clinicians, and policymakers to bring AUD treatment into the mainstream of medical practice.”
MODERATE ALCOHOL CONSUMPTION: According to the Dietary Guidelines for Americans, moderate drinking is up to 1 drink per day for women and up to 2 drinks per day for men.
BINGE DRINKING: NIAAA defines binge drinking as a pattern of drinking that brings blood alcohol concentration (BAC) levels to 0.08 g/dL. This typically occurs after 4 drinks for women and 5 drinks for men—in about 2 hours.
The Substance Abuse and Mental Health Services Administration (SAMHSA), which conducts the annual National Survey on Drug Use and Health (NSDUH), defines binge drinking as drinking 5 or more alcoholic drinks on the same occasion on at least 1 day in the past 30 days.
HEAVY DRINKING: SAMHSA defines heavy drinking as drinking 5 or more drinks on the same occasion on each of 5 or more days in the past 30 days.
LOW RISK FOR DEVELOPING AN ALCOHOL USE DISORDER (AUD):As defined by NIAAA, for women, low-risk drinking is no more than 3 drinks on any single day and no more than 7 drinks per week. For men, it is defined as no more than 4 drinks on any single day and no more than 14 drinks per week. NIAAA research shows that only about 2 in 100 people who drink within these limits have an AUD. Even within these limits, you can have problems if you drink too quickly or have other health issues.
› Certain people should avoid alcohol completely, including those who:
› Plan to drive a vehicle or operate machinery
› Take medications that interact with alcohol
› Have a medical condition that alcohol can aggravate
› Are pregnant or trying to become pregnant
ALCOHOL FACTS AND STATISTICSPREVALENCE OF DRINKING: In 2013, 86.8 percent of people ages 18 or older reported that they drank alcohol at some point in their lifetime; 70.7 percent reported that they drank in the past year; 56.4 percent reported that they drank in the past month.
PREVALENCE OF BINGE DRINKING AND HEAVY DRINKING: In 2013, 24.6 percent of people ages 18 or older reported that they engaged in binge drinking in the past month; 6.8 percent reported that they engaged in heavy drinking in the past month.
ADULTS (AGES 18+): 16.6 million adults ages 18 and older (7.0 percent of this age group4) had an AUD in 2013. This includes 10.8 million men (9.4 percent of men in this age group) and 5.8 million women.
Wellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & Simple 1 Pitt Street / Charleston, SC 29401/ Tel: 843.329.1238 / Fax: 843.973.3499 / www.DrAnnWellness.com
Staying Healthy During the Holidays
Let’s face it – many people use the traditional Thanksgiving feast as a kick-off to a
holiday eating frenzy that lasts through New Year – tipping the scales more in the
direction of overweight and obesity. The good news is that the “holiday 10” is an
urban myth. In reality, most Americans actually gain around a pound. The bad news is
that studies show the weight gained over the winter holiday isn’t lost during the rest of
the year. Overtime, this yearly pound creep can have a devastating impact on your
health, as weight gain can increase your risk of a number of chronic diseases including
high blood pressure, type 2 diabetes and some cancers.
Keep in mind that it’s much easier to prevent weight gain than to get the pounds off
after the fact. Here is my best advice for enjoying the holidays without wrecking your
waistline and your health.
1. Stay away from foods that rev up your appetite. A.K.A. “The Great White
Hazards” – white flour products, white rice, and white potatoes. Holidays are
already a dietary pitfall for most – These foods add insult to injury. Choose
whole grains and beans as the alternative to the starchy white stuff. Whole
grains and beans are super healthy and provide long-lasting appetite
suppression. Try:
• Bean salad instead of potato salad
• Brown rice over white rice
• 100% whole grain crackers or breads over the “white” ones
• Just say no to the rolls and biscuits.
2. Minimize your liquid calories! Liquid calories (soda, fruit drinks, fruit juices,
caloric mixers and other sweet drinks) tend to be very fattening on 2 fronts. 1.
Liquid sugars illicit rapid surges of blood glucose and insulin that perpetuate
appetite and put the body in fat storage mode. 2. Liquid calories provide no
bulk in the GI tract. Physical bulk in the GI tract is a powerful appetite
suppressant.
• Make water or unsweetened tea your beverage of choice.
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Wellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & Simple 1 Pitt Street / Charleston, SC 29401/ Tel: 843.329.1238 / Fax: 843.973.3499 / www.DrAnnWellness.com
• When you choose to have “a drink,” make wine, light or low-carb beer or
spirits with a non-caloric mixer your 1st
choice.
3. Be sure to have some protein at each feeding/meal. Protein is nature’s diet pill.
The digestion of protein gives rise to a steady more prolonged blood glucose
level which translates to less hunger and more energy! The healthiest proteins
are fish, shellfish, poultry, beans, wild game, soy, omega 3 eggs, nuts/seeds and
low-fat dairy products. Try:
• White turkey meat over prime rib
• Lean cold cuts over Swedish meatballs
• Bean dip or hummus over onion or artichoke dip
4. Fill up first on foods that have lots of bulk but minimal calories, ie. the “big, yet
skinny” fruits and veggies. Physical bulk (stuff) in the GI tract provides great
appetite suppression.
• At a holiday cocktail party, go straight to the fruit and veggie platter first
and really indulge; use high fat dips sparingly. If available, make bean dips
(hummus) your first choice.
• Fill 2/3’s of your plate with fruits, veggies and beans before serving the
rest of your meal.
• At holiday dinners, eat a big tossed salad or a couple of servings of a
veggie side dish before the rest of the meal.
5. Don’t let yourself get hungry! It takes less calories to prevent hunger than it
does to deal with it once it occurs. Always consume 3 meals a day with between
meal snacks as necessary to keep your hunger at bay. Withholding food for
several hours or more leads to low blood sugar (excessive hunger), slows down
your metabolism and primes the pancreas to release extra fat-storing insulin
when you finally eat. Additionally, true hunger elicits a primal fear and anxiety
response that sets you up for dietary indiscretions.
• Have a snack an hour before you arrive at a holiday gathering. My top
pick would be a small handful of nuts along with a piece of fruit (apple) or
fresh raw veggies (handful of carrots) dipped in hummus.
6. Make exercise a priority! It’s a fantastic safeguard against weight gain and helps
compensate for holiday indulgences. It’s also the perfect tonic for the stress and
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Copyright 2012, Dr. Ann & Just Wellness LLC
Wellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & Simple 1 Pitt Street / Charleston, SC 29401/ Tel: 843.329.1238 / Fax: 843.973.3499 / www.DrAnnWellness.com
anxiety we all experience during the holiday season (many people binge when
stressed).
• Take a “family walk” after your holiday feast.
• Sign up for a holiday road race.
• Schedule in advance a regular work-out with a trainer.
• Recruit a holiday walking buddy.
• Incorporate walking into your holiday shopping. Wear comfortable shoes,
and do as much of it as you can on foot.
• Don’t forget house-cleaning and yard work count as exercise too!
7. Be prudent in satisfying your sweet tooth.
• Fresh fruit salad, a piece of high quality dark chocolate, or a cup of “real”
hot cocoa are delicious and nutritious.
• If you prefer other goodies, be mindful of your portions.
8. Indulge in alcohol in moderation. Over indulgence loosens inhibitions and
increases the risk of dietary indiscretion (and a number of other health risks). To
add insult to injury, too much alcohol in the evening triggers excessive morning
hunger and cravings for starchy junk foods for many. And of course the calories
in alcohol can really add up!
• Make yourself drink a full glass of water between each alcoholic beverage
at parties.
• Always make sure there is some food in your stomach before you have a
drink.
• Don’t feel obligated to attend every party either – choose your holiday
parties wisely.
9. Get your beauty rest! Provocative new science reveals that sleep deprivation
enhances appetite, and increases cravings for diet-sabotaging foods like sweets,
chips, breads and pasta. Late-night partying is a risk for expanding waistlines
along multiple fronts! Additionally, sleep deprivation zaps energy and
enthusiasm for exercise.
10. Avoid mindless eating – approach every meal, every snack and every party
mindfully.
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Copyright 2012, Dr. Ann & Just Wellness LLC
Wellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & SimpleWellness Delivered. Pure & Simple 1 Pitt Street / Charleston, SC 29401/ Tel: 843.329.1238 / Fax: 843.973.3499 / www.DrAnnWellness.com
• Don’t linger over the buffet table or hover over the hors d’oeuvres
nibbling as you engage in conversation.
• Pre-plate everything (meals, hors d’oeuvres, dessert etc). We tend to eat
less if we can view it all before we start.
Until next time – Enjoy the holidays and your health!
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Can you imagine a world where antibiotics didn’t work anymore? You shouldn’t have to. But over the past few decades, they’ve been losing their punch. Bacterial strains that are resistant to many types of antibiotics are called superbugs. Sadly, our excessive use of antibiotics is partly to blame.
Superbugs infect over 2 million people across the U.S. each year and kill more than 23,000. Common forms of superbugs include types of tuberculosis, staph infections like MRSA, and gonorrhea.
You can help in the fight against superbugs. First, there’s prevention. Try not to spread infectious bacteria. Wash your hands often. Promote healthy bacteria in your body through exercise and healthy eating.
Your second line of defense is using antibiotics properly. Don’t ask for antibiotics if your doctor doesn’t recommend them—they should only be taken when necessary. Be sure to take them exactly as directed and finish all your medication, even if you feel better.
MORE ON ANTIMICROBIAL RESISTANCE
Microbes, collectively, include bacteria, viruses, fungi, and parasites. For the past 70 years, antimicrobial drugs, such as antibiotics, have been successfully used to treat patients with bacterial and infectious diseases. Over time, however, many infectious organisms have adapted to the drugs designed to kill them, making the products less effective. To address this growing problem, health organizations have conducted significant research on many aspects of antimicrobial (drug) resistance, including basic research on how microbes develop resistance, new and faster diagnostics, and clinical trials designed to find new vaccines and treatments effective against drug-resistant microbes.
Here are some quick facts on antimicrobial resistance:
» Many infectious diseases are increasingly difficult to treat because of antimicrobial-resistant organisms,including HIV infection, staphylococcal infection, tuberculosis, influenza, gonorrhea, candida infection, andmalaria.
DayInDayOutW E L C O A ’ S O N L I N E B U L L E T I N F O R Y O U R L I F E S T Y L E
» Between 5 and 10 percent of all hospital patients develop an infection. About 90,000 of these patients dieeach year as a result of their infection, up from 13,300 patient deaths in 1992.
» According to the Centers for Disease Control and Prevention (CDC), antibiotic resistance in the United Statescosts an estimated $20 billion a year in excess health care costs, $35 billion in other societal costs and morethan 8 million additional days that people spend in the hospital.
» People infected with antimicrobial-resistant organisms are more likely to have longer hospital stays and mayrequire more complicated treatment.
» The Antibiotic Resistance Threats in the United States report from CDC gives a first-ever snapshot of theburden and threats posed by the antibiotic-resistant germs having the most impact on human health.
» Wash your hands often with soap and water, or use an alcohol-basedhand sanitizer.
» If you’re sick, make sure your doctor has a clear understanding of yoursymptoms. Discuss whether an antibiotic or a different type of treatment isappropriate for your illness.
» If antibiotics are needed, take the full course exactly as directed. Don’t savethe medicine for a future illness, and don’t share with others.
» Maintain a healthy lifestyle—including proper diet, exercise, and goodhygiene—to help prevent illness, thereby helping to prevent the overuse ormisuse of medications
• Write down the reasons why you quit and look at the list often.
• Don’t talk yourself into smoking again. When youfeel an urge to have “just one,” stop yourself. Thinkof what triggered the urge, and find a different wayto handle it. For example, if you feel nervous andthink you need a cigarette, take a walk to calm downinstead.
• Be prepared for times when you’ll get the urge. If yousmoke when drinking, cut down on alcohol so you don’t weaken your promise to yourself.
• Change your habits. Instead of having a cigarette afterdinner, brush your teeth or walk the dog.
• Go where smoking isn’t allowed. In restaurants ask to be seated in the nonsmoking section.
• Stay around people who don’t smoke. Ask for supportand find a buddy you can call when you feel weak. Tell others they can help you by not giving you acigarette and by being supportive.
• Reward yourself each time you get through a day or week without smoking. Treat yourself to a movie. Orfigure out how much money you’ve saved and buyyourself something special.
• Talk to your healthcare provider. Counseling, supportgroups, and medications might help you stop smoking and succeed in becoming a non-smoker.
How can I relax?
• Try deep breathing. Take a long, deep breath, count to 10 and release it slowly. Repeat five times and you’llfeel much more relaxed.
• Allow 20 minutes a day to let go of tension this way:Close your eyes, relax your muscles and think hard about one word, like “calm.” Say it until you reach a state of relaxation.
• Think positive thoughts! Focus on how great it is that you’ve stopped smoking, how food tastes better and how nice it is not to wake up coughing. Remind yourself how smoking stinks, stains your teeth and gives you bad breath.
• Listen to relaxation CD’s.
How Can I Handle the Stress of Not Smoking?
ANSWERS by heart
Lifestyle + Risk ReductionSmoking
No one says that quitting smoking is easy. But everyone says it’s worth it! Quitting will reduce your risk of heart disease and stroke. It will also lower your chance of having lung disease and cancer. Most of all, quitting can save your life and the lives of others around you.
No matter how much or how long you’ve smoked, when you quit smoking, your risk of heart disease and stroke starts to drop. In time your risk will be about the same as if you’d never smoked!
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Lifestyle + Risk ReductionSmoking
How can physical activity help?
• It releases stress and calms you.
• It can improve your mood and help you think clearer.
• It keeps your mind off cigarettes and can help manage urges to smoke.
• It can help control your appetite.
• It can help you reach and maintain a healthyweight.
• It can lower your blood pressure level.
• It can increase your HDL (good) cholesterol level.
• It can help reduce your risk of developing heartdisease and stroke.
• It can help control blood sugar by improving howyour body uses insulin.
How Can I Handle the Stress of Not Smoking?
ANSWERS by heart
Take a few minutes to write your questions for the next time you see your healthcare provider.
For example:
Call 1-800-AHA-USA1
(1-800-242-8721), or visit heart.org
to learn more about heart disease and
stroke.
Sign up to get Heart Insight, a free
magazine for heart patients and their
families, at heartinsight.org.
Connect with others sharing similar
journeys with heart disease and stroke
by joining our Support Network at
heart.org/supportnetwork.
We have many other fact sheets to help you make healthier choices to reduce your risk, manage disease or care for a loved one. Visit heart.org/answersbyheart to learn more.
HOW CAN I LEARN MORE? Do you have questions for the doctor or nurse?
How long will the cravings last?What about nicotine gum or a nicotine patch?
Page 21
5 Fun WaysBe Active
Fall is a great time of year to get outside and play. The summer heat has subsided and you can revel in crisp autumn air. One advantage of outdoor fall activities is that they can be so fun and exhilarating you’ll barely notice that you’re getting exercise. And they’re a great way to model an active lifestyle to your kids or grandkids while spending some quality time together.
1. Rake some leavesWhy it’s good: Bending your legs, moving your arms, and scooping up leaves is a great way to get your heart pumping. It also builds strength in your legs, core, shoulders, and arms.
Keep it safe: Practice proper raking posture to prevent injury, especially to the low back: Keep one foot slightly forward and bend at the knees, keeping your back flat. This way your leg muscles will take the brunt of the weight, not your back. To avoid overuse on one side of the body, switch arms every 10 minutes or so.
Make it kid friendly: Create a little competition. See who can make the biggest pile of leaves; the winner gets a prize. After you’ve got a few piles set up, let the kids jump in!
2. Play in the parkWhy it’s good: The park is full of swings, jungle gyms, walking paths, and open fields so you’re sure to get a good workout no matter what you want to do.
Keep it safe: Pack a healthy lunch, some energy-boosting snacks (such as apple slices with nut butter or hummus with carrots and whole-grain crackers), and plenty of water. Even though the weather is cooler, you still need to keep well hydrated.
Make it kid-friendly: Play follow the leader: Take turns being the “coach” and order each other through activities like marches, forward lunges, side steps, and jumping jacks. Or set up an ob-stacle course with cones, using the jungle gym as the main event.
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to
This Fall
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5. Buy a bikeWhy it’s good: New models arrive in the stores as the summer riding season wraps up. You’re more likely to get a good deal when stores are trying to get rid of old inventory. Biking as a fam-ily is a great way to connect with nature and each other.
Keep it safe: Make sure everyone wears a helmet, whatever their age. The helmet should sit level on the head and about 1 to 2 finger-widths above the eyebrow. It should fit snugly and not rock or slide in any direction. The side straps should form a V under and slightly in front of each ear. Chin straps should be buckled and allow room for no more than 1 to 2 fingers between the chin and strap.
Make it kid friendly: Make fun the goal—not speed, distance, or perfect technique. That might mean frequent stops for a snack, water break, sight seeing, or even just some time to rest your bottom.
4. Go apple pickingWhy it’s good: Spending time walking in natural settings can benefit both your mental state and your physical health, research shows. And fresh apples are a rich, portable source of nutrients and fiber, plus a delicious addition to many fall dishes.
Keep it safe: Spending time walking in natural settings can benefit both your mental state and your physical health, research shows. And fresh apples are a rich, portable source of nutrients and fiber, plus a delicious addition to many fall dishes.
Make it kid-friendly: Have kids separate apples by color. And make a game out of finding apples with no wormholes.
3. Find a 5KWhy it’s good: Participating in a charity race shows your children or grandchildren the value of keeping fit and giving back to society. Local 5Ks (short for 5 kilometers, or about 3.3 miles) tend to be abundant in fall, including around Thanksgiving, when many communities host “Turkey Trots” and similar events. Search for a walk or run near you at the Running in the USA website.
Keep it safe: Dress in layers. The first should be made of moisture-wicking fabric to wick sweat away from your skin. The next layer should focus on insulation, to help you retain heat by trapping air close to your body. If the day is gray and wet, add a windbreaker or lightweight rain shell on top to protect you from the elements.
Make it kid friendly: If your family isn’t active already, start building endurance a few weeks be-fore. Begin leisurely walking a few blocks, adding a little more distance each time you hit the road. Post your progress on a chart on the refrigerator so everyone can count down to the big event.
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Chicken Veggie RisottoThis dish is elegant enough for a dinnerparty and easy enough for a last minute supper!
Prep time: 30 minServes: 4Category: Main Dishes
WHAT’S COOKIN’?
INGREDIENTS
1 tbsp vegetable oil
1 lb boneless, skinless chicken
breast, cut into small pieces
1 tsp garlic-herb seasoning (salt free)
1/2 tsp black pepper
1/4 tsp red pepper flakes
1 small onion, thinly sliced
1 can (10.5 oz) reduced-sodium
chicken broth
1/4 cup water
1 1/2 cup instant brown rice,
uncooked
1 1/2 cup grape tomatoes, halved
4 cups baby spinach leaves, washed
and patted dry
1. Heat oil in large skillet over medium heat. Sprinkle
chicken pieces with seasonings. Add chicken pieces;
cover and cook about 10 minutes, stirring frequently
until chicken is done.
2. Add onion and stir-fry about 1 minute. Stir in broth,
water, rice, tomatoes, and spinach. Bring to a boil.
Reduce heat to low and cover. Simmer about 10
minutes.
3. Turn burner off and let stand for 5 more minutes or
until rice absorbs most of the liquid.
NUTRITIONAL INFORMATION
Calories: 280Total Fat: 8gSaturated Fat: 1g% of Calories from Fat: 26%Protein: 25gCarbohydrates: 25gCholesterol: 70mgDietary Fiber: 4gSodium: 325mg
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What are the best foods for healthy skin?
Research on the best foods for healthy skin is limited. Still, antioxidant-rich foods seem to have a protective effect for the skin.
Consider these skin-friendly foods:
HEALTHY LIFESTYLE
On the flip side, some foods seem to be associated with skin damage. For example, some research suggests that a diet high in processed or refined carbohydrates and unhealthy fats promotes skin aging.
Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Eat plenty of fruits and vegetables. Choose low-fat or fat-free dairy products. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Limit sweets. Strive for variety as you’re making healthy choices.
answers from Lawrence E. Gibson, M.D.
CARROTS, APRICOTS, AND OTHER YELLOW AND ORANGE FRUITS AND VEGETABLES
