health education | wellness

Author: Amy

How to Make Exercise a Habit?
Developing an exercise habit increases your ability to reach your desired outcome. But two of the biggest barriers towards people getting healthy is that they simply don’t know where to start and the lack of time. Gym memberships, workout clothes, nutritional supplements, it’s all too intimidating. How can you possible fit all that into your schedule?

The most important thing to remember is that you have to have a plan. Make a specific, realistic goal and chart out a step-by-step process to get there. And most importantly, don’t get overwhelmed. Setbacks may well occur, but if you stay focused, your goals will be attained in no time at all.

Start an Exercise Habit with Discipline

Before we start on some specifics, consider the idea that you require discipline to become a regular exerciser, not motivation. Many exercisers are far too reliant on motivation – this idea that you should be happy and excited about working out. The fact is, working out leaves you sore, sweaty, and it takes hours out of your day. It’s totally fair that you would not feel enthusiastic about that prospect.

But it must be done regardless of how you’re feeling on that particular day. Thus, discipline is the word of the day. When you have discipline, you’ll find yourself working out right on schedule like a machine, making progress even on days when you’re just not feeling it. Instead of waiting for motivation, build exercise into a habit, and before long you’ll find it’s easier to stick to your routine than to take a day off because your mood just isn’t right.

Set Goals

How do you do this? First, you must set a goal. Start small, perhaps by setting a reasonable target weight, or working out for a certain amount of time on particular days in the week. Feel free to ask your doctor or friends for suggestions, and don’t overdo it.

It’s Okay to Split Your Workout into Smaller Sessions

Experts recommend getting 30 minutes of physical activity every single day, even if it’s split up into 10 minute sessions, and about 150 minutes of moderate aerobic exercise each week (Laskowski, 2014). You should also do some strength training at least twice a week, for whatever amount of time is convenient. If your exercise goals are more extreme, you can always do more, but this is a good baseline to start with if you’re new at the whole process. Write down a schedule where you can accomplish these goals and then stick to it. Remember, discipline is key.

If you intend to lose weight, experts say you can expect to safely lose about 1 to 2 pounds of fat per week (Zelman, 2008). This is accomplished via both exercise and healthy dieting, both of which are aided immensely by a tight schedule. There are many resources online that can help you count calories for either weight loss or weight gain, such as MyFitnessPal.com, and several that will help you plan meals and keep track of grocery lists, such as eMeals. Be diligent about recording what you eat – you’re only hurting yourself by cheating.

As for figuring out what exercises and meal plans will work best for you, the answer is… there is no easy answer. Everyone’s needs are different, and while personal trainers, doctors, and friends can offer some good advice, there will always be at least some trial and error.

Tips for Getting Started
- Exercising your core is essential. Most motions of the body involve the abdominal muscles in some way, so having strong abs and a good lower back will save you a lot of pain. Crunches, sit-ups, and back raises are all excellent. Consider doing a few during commercial breaks while watching TV.
- For cardio, it’s good to work both on endurance and intensity. A ten minute jog will get you sweating, but a less intense walk over the course of an hour will also do wonders for your legs and heart. Consider walking or running over uneven terrain – hills and valleys will activate muscles in your legs that don’t get used as often, and will even improve your balance to boot.
- It’s important to have active wear that you use only for exercise. Not only is it unpleasant to wear the same sweaty shirt and shoes after your workout, it can also lead to health problems like athlete’s foot, acne, and skin infections. Shower and change your clothes after each intense workout, and make sure to use deodorant and body wash. It’s not just for show, it’s healthy.
- If you’re planning a healthier diet, find some pasta dishes you enjoy. Whole wheat pasta is an excellent carb, and it pairs well with proteins and vegetables of all stripes. Try to phase out sodas from your diet, and remember, dessert isn’t a treat if you eat it every day.
Exercise is a lifestyle change, an ongoing process that will make you a healthier, happier person. Find a plan that you can stick to, and before long you’ll find yourself in a body you can be proud of.

References

Laskowski, E. (2014). Mayo Clinic. Retrieved on 7/14/2015 from http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Zelman, K. (2008). Web MD. Retrieved on 7/14/2015 from http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely

Good Hygiene Habits at the Gym. Web MD. (2014). Retrieved on 7/14/2015 from http://www.webmd.com/skin-problems-and-treatments/safe-workout-tips
July 28, 2015
What is HBA1C?

HBA1C (sometimes also called A1c or hbA1c) is a complicated mash of alphabet soup used to describe glycated hemoglobin. That doesn’t clarify much, does it? What is HBA1C and what does it have to do with you? Well, hemoglobin is a protein found in red blood cells that helps carry oxygen throughout the body as blood is pumped. “Glycated” hemoglobin is hemoglobin that has joined with glucose, a sugar molecule, and will stay that way for the remainder of its cellular life cycle (Diabetes.co.uk, 2015).

This in of itself is nothing to worry about. Sugars naturally interact with the bloodstream all the time. Any time you eat a donut, some of that sugar will end up passing through your blood. But for diabetics, or people at a higher risk of developing diabetes, HBA1C is important to measure at regular intervals.

HBA1C is an excellent barometer for the total amount of sugars in the body. When screening for diabetes or related symptoms, doctors will do several tests of HBA1C levels over the course of a few weeks or months to determine where your sugar intake is at. Those who suffer from hypoglycemic episodes will also become familiar with their HBA1C levels during testing.

If your HBA1C level is too high, changes must be made. The most obvious solution is to cut your sugar intake, sometimes drastically, but some doctors will also recommend further action. Exercise, for instance, is a good way to moderate your HBA1C levels. Studies have shown that strength training is actually the most effective way to do this, though aerobic or cardio exercise also have benefits (Bweir, 2009).

In order to measure your HBA1C levels, doctors usually require a simple blood test. There is no special preparation required before the test, the food items you eat or drink won’t skew the results significantly. One test can give information about the previous three months of HBA1C levels, and if you require regular testing, doctors may recommend you get tested at three month intervals (Medline Plus, 2014).

As a general rule, an HBA1C level of under 5.7% is considered normal. However, you may still be at risk for insulin resistance. A level between 5.7% and 6.4% suggests that you are at risk of developing diabetes. And HBA1C levels of over 6.4% pretty much only occur in diabetics.

If you’re interested in getting tested for high HBA1C levels, talk to your doctor about your options. The test is quick and easy, and there are even kits you can buy to use at home. If you feel like diabetes might be a risk for you, your HBA1C levels are a good piece of info to keep in mind.

You make also be interested in the follow, What is insulin resistance?, a precursor to diabetes.

References

Guide to HBA1C. (2015). Diabetes.co.uk. Retrieved on 7/14/2015 from http://www.diabetes.co.uk/what-is-hba1c.html

Bweir, S. (2009). DMSJournal.com. Retrieved on 7/14/2015 from http://www.dmsjournal.com/content/1/1/27

A1C Test. (2014). Medline Plus. Retrieved on 7/14/2015 from http://www.nlm.nih.gov/medlineplus/ency/article/003640.htm

July 27, 2015
4 Benefits of Exercise for Older Adults

America’s population is aging rapidly. 40 million people are over the age of 65 in the United States today, and that number is expected to climb to 89 million in the next few decades (Jacobsen, 2011). This is a wonderful sign for the efficacy of healthcare techniques, but it does bring its own challenges. An aging population requires more healthcare, which is why exercise for the elderly is more important than ever.

Exercise at any age is beneficial, but for elders, it is becoming more and more essential. Here are a few benefits of exercise for an aging population, and reasons why entering into your senior years does not mean skipping out on the occasional workout.

It reduces the chance of injury

Osteoporosis is a major concern for many elders. Bone mass gradually reduces over the course of one’s adult life, meaning elders usually have weaker bones and thus a higher risk of fractures and aches. Fortunately, well-developed muscles and good movement techniques can reduce the risk of such accidents, and there are many programs designed to help elders who wish to remain mobile and pain-free as they age (iofbonehealth.com, 2014).

If you’re interested in starting a bone-healthy exercise program, talk to your doctor about starting some low-impact aerobics routines, or even some light weight lifting (Web MD, 2014). Pool exercises have also proven popular amongst elders, who find the cool water can help soothe joint pain as they work.

It helps your heart

Cardiac arrest is another unfortunate risk that comes with age. It has long been assumed that cardio exercise was actually bad for the elderly, as increased physical activity puts strain on the heart. This position has now been reversed, as more and more studies confirm that heart-healthy exercise will reduce the risk of a heart attack at any age (Park, 2012).

Of course, it’s important to be safe. If you’re mostly sedentary throughout the day, consider starting with a few simple walks around the block. Your physician can recommend more in-depth exercises later on.

It keeps your brain sharp

Being sedentary doesn’t just affect your body. The brain also suffers from degradation due to physical inactivity. Recent studies have suggested that physical activity will build new neural pathways in the brain, whereas a sedentary lifestyle will actually allow them to break down (Reynolds, 2014). For elders facing dementia, Alzheimer’s, or who simply want to avoid the odd “senior moment”, some good physical activity can be a godsend.

It improves your mood

You don’t want to fall into the “cranky senior” stereotype as you age, and if you exercise regularly, you may never have to. Exercise is does wonderful things for your mental health. It can help manage stress and anxiety, and can even be a reliable cure for depression (Mayo Clinic, 2014). Study after study has shown a positive link between healthy minds and physical activity.

So be sure to get a good workout in now and then. It might not be the most attractive idea when you’re starting out, but you’re almost guaranteed to feel really good afterwards.

Remember, all exercise comes with risks, and strenuous activity can absolutely increase risk of heart failure or injury in the short run. But if you maintain healthy and safe workout habits as you age, your physical and mental health will ultimately improve, as will your quality of life. Talk to your doctor about creating a good workout plan, and get moving.

References

Jacobsen, L. (2011). PRB.org. Retrieved on 7/13/2015 from http://www.prb.org/pdf11/aging-in-america.pdf

Special Considerations in the Very Elderly. International Osteoporosis Foundation. Retrieved on 7/13/2015 from http://www.iofbonehealth.org/special-considerations-very-elderly

Best Osteoporosis Exercises: Weight-Bearing, Flexibility, and More. Web MD. (2014). Retrieved on 7/13/2015 from http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise?page=2#2

Park, A. (2012). Time Magazine. Retrieved on 7/13/2015 from http://healthland.time.com/2012/05/08/exercise-keeps-muscles-young-even-in-elderly-heart-patients/

Reynolds, G. (2014). New York Times. Retrieved on 7/13/2015 from http://well.blogs.nytimes.com/2014/01/22/how-inactivity-changes-the-brain/

Depression and Anxiety: Exercise Eases Symptoms. (2014). Mayo Clinic. Retrieved on 7/13/2015 from http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

July 24, 2015
What is Concierge Medicine?

Concierge medicine is a growing trend in the healthcare community, a business model that gives the patient more control over their healthcare and the physician more time to deal with them directly. Simply put, it’s the practice of keeping a medical professional on retainer, usually with an annual or monthly fee, allowing them to address whatever medical needs might arise at any given time. The doctor doesn’t work for the hospital, churning through sixty waiting room attendees before finally giving you fifteen minutes of harried attention. They work for you, and as such, have a vested, personal interest in your health and well-being so that business may continue.

The Downsides of Concierge Medicine

The downside? It’s expensive. Basic healthcare isn’t cheap on its own in the United States, with healthcare premiums for the average family rounding out to over $16,000 a year (KFF.org, 2014), and a concierge doctor’s fees can add anywhere from $1000 to $25,000 a year on top of that (Himmel, 2010). These fees usually cover an annual checkup and ensure quick and effective care, but more intensive procedures will often incur additional fees.

As such, concierge medicine remains a middle to upper class phenomenon. The USA Network TV series Royal Pains satirizes this aspect of the job, portraying down-to-earth doctors often bumping heads with snooty, upper crust clients. This class barrier is a common criticism of the concierge business model. Doctors are in short supply, and with America’s population becoming older and more obese, able physicians dropping poorer clients so that they might cater to the lucrative elite has struck many in the medical profession as morally dubious at best.

The Hybrid Model Solution

It’s a messy situation, but solutions are being proposed. One such method that has gained traction in the past few years has been the “hybrid model” of medicine, wherein doctors can continue to treat their longstanding patients while still offering concierge-style perks to a smaller percentage who want it. The end result is doctors making more money, seeing fewer patients per day, and becoming less stressed as a result. These hybrid programs are still largely experimental, but so far, responses from both patients and caregivers have been positive.

Dr. Cynthia Williams is one such physician who found a hybrid model of medicine to be ideal. “This isn’t a disruptive model,” she wrote. “I continue to take insurance and patients don’t have to look for another provider… I’m not taking on new patients I don’t really have the time to see and can dedicate myself to all the patients I do have while bringing on new patients through normal practice attrition when it makes sense” (Williams, 2015).

None of this should suggest, by the way, that traditional medicine is on the way out. As mentioned before, the extra cost of concierge medicine means it will likely remain an option only for more affluent patients. But if the result is better paid doctors able to take on more reasonable workloads, then we all benefit.

References

Section One: Cost of Health Insurance (2014). Retrieved on 6/28/15 from http://kff.org/report-section/ehbs-2014-section-one-cost-of-health-insurance/

Himmel, D. (2010). Chicago Health Online. Retrieved on 6/30/2015 from http://chicagohealthonline.com/at-your-service-concierge-medicine/

Williams, C. (2015). Modern Healthcare. Retrieved on 6/30/2015 from http://www.modernhealthcare.com/article/20150117/MAGAZINE/301179978

July 23, 2015
Top 10 Anti-Inflammatory Foods

Inflammation, as part of the human’s natural defense system, brings extra nutrients and immune cells to a diseased, infected or otherwise injured area of our body. In this way inflammation protects us and helps to repair damaged tissues. But when inflammation becomes chronic due to an overstressed, overweight or nutrient-deficient body, then it not only stops defending, but it also creates a higher risk of inflammatory associated diseases, including heart disease, cancer, arthritis, diabetes, and allergies.

Foods that exhibit a high level of phytonutrients and anti-inflammatory properties, when combined with a healthy lifestyle, may reduce chronic inflammation and lessen your risks of disease (Hu, 2014).

Here are our top 10 anti-inflammatory foods:

Beets – Beets contain phytonutrients called betalains, which have potent anti-inflammatory and anti-oxidant properties. Sliced thin and lightly steamed (for 15 minutes or less), or grated raw in a slaw, beets combat inflammation and provide essential vitamins and minerals.

Flax Seeds – This plant-based source of omega-3’s has a normalizing effect on blood pressure and helps maintain cholesterol levels, soothing inflammatory conditions. A tablespoon of the ground seed can be added daily to any grain recipe, such as oatmeal or muffins.

Collard Greens – The high level of glucosinolates found in collard greens can help lower your risk of chronic disease by supporting the antioxidant and anti-inflammatory system. One to 2 cups several times per week is suggested.

Extra Virgin Olive Oil – Since olive oil contains an anti-inflammatory specific enzyme, oleocanthal, you can replace butter, lard, and vegetable oils with this naturally anti-inflammatory oil and enjoy its inherent pain relieving capacities.

Oranges – This beautiful, delicious fruit packs in over 170 different phytonutrients, many of which directly affect inflammation. Oranges mediate the inflammatory response to help treat and prevent chronic disease.

Berries – All berries, from blueberries and raspberries, to strawberries and blackberries, contain polyphenol compounds, which have direct anti-inflammatory effects on a cellular level. Adding up to a cup of berries per day can boost your chronic disease defenses.

Ginger – Valued for centuries for its anti-inflammatory properties, ginger mimics the actions of non-steroidal anti-inflammatory drugs (like Ibuprofen) without the harmful side effects. Grated fresh ginger can easily be added to soups and stir-fries.

Shiitake Mushrooms – Because they are rich in bioactive compounds, shiitake mushrooms help block the inflammatory stage associated with cholesterol build up while protecting blood vessels. Sautéed or added to soups, shiitakes make a nutrient dense addition to any meal.

Lentils – Often characterized as the perfect staple food, lentils contain phytonutrients that help lower c-reactive protein levels (CRP), which are used to indicate the extent of inflammation. Lentils make a satisfying meal in a hearty soup, or simmered in curry spice.

Walnuts – Walnuts contain a unique phytonutrient called quinone juglone, which detoxifies cells and provides circulatory protection with anti-oxidant and anti-inflammatory actions. Also high in omega-3’s, a small handful of walnuts each day may work to calm chronic inflammation.

References

Hu, F. (2014). Foods That Fight Inflammation. Retrieved July 2015 from http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

July 22, 2015