Showing posts from May, 2019

Get Your Energy Back

Does the summer heat have you feeling sluggish? Use these tips to help you get your energy back! Eat small, frequent meals … but don’t overeat. If you’re having a hard time keeping your energy up, it’s better to eat small meals and snacks every few hours than three large meals a day. That’s because your brain needs a steady supply of nutrients. Some people can begin feeling tired, headachy or light-headed after just a few hours without food. But it doesn’t take much to feed your brain—a piece of fruit or a few nuts is enough. Avoid crash diets.  Even if you are dieting or trying to lose weight, you shouldn’t be skipping essential nutrients or starving yourself. Calories give you energy, and poor nutrition and insufficient calorie intake can cause fatigue. Food provides your brain with a steady supply of glucose. If the brain’s glucose levels are running low, some people can feel hungry, fatigued, or both. Use caffeine to your advantage.  Caffeine increases alertness for an hour

Six Steps to a Healthier Night's Sleep

Getting enough sleep is important for physical and mental health. If you’re feeling sleepy or tired during the day even after getting enough sleep or repeatedly waking up during the night, you could be sleep deprived. Additionally, you may be putting yourself at an increased risk for obesity, diabetes, high blood pressure, coronary heart disease and stroke and poor mental health. Try these practices to get a good night’s rest: Establish a relaxing routine.  A regular nightly routine helps the body recognize that it is bedtime. This could include taking a warm shower or bath, reading a book or doing some light stretches. Wind down. Give your mind and body time to shift into sleep mode about an hour before going to bed. Try to avoid electronics before bed or in the middle of the night. Be consistent! Go to bed at the same time each night and get up at the same time each morning, including on the weekends. Limit daytime naps to 30 minutes. While a short nap can help to impr

Lower Your Risk of Having a Stroke

Strokes are the No. 5 cause of death and a leading cause of serious, long-term disability in the United States. They can be caused by a clot obstructing the flow of blood to the brain or by a blood vessel rupturing and preventing blood flow to the brain. The good news is that 80% of strokes are preventable and can be treated. It’s important to know the signs of stroke to reduce the effects and save your life! Call 9-1-1 if you notice any of  these symptoms: • Sudden confusion or difficulty understanding • Dizziness or loss of balance • Sudden numbness or weakness • Trouble speaking and/or walking • Sudden, severe headache • Changes in vision Take charge of your health to help prevent a stroke.   A healthy lifestyle and working with your health care team to control your risk of stroke could save your life. • Treat high blood pressure, if you have it. • Don’t smoke and avoid second-hand smoke. • Eat a healthy diet that’s low in saturated fat, trans fat, a

Four Ways to Stay Sharp

Regular physical activity does wonders for your health and can delay the effects of aging. But did you know that exercising your brain can improve your brain health? Take these steps to activate your brain and reach your full intellectual potential! Challenge your brain. Continuing education is associated with maintaining memory and thinking skills. Try building on your skills throughout your lifetime. Stimulate your brain by taking a cooking class, learning to sew or learning a new language. Maintain healthy relationships. Social involvement is another way to maintain mental skills and memory. Engage in activities such as volunteering or tutoring school children. Social relationships can also provide emotional support, reducing the damaging effects that stress can have on the brain. Keep moving. People who exercise regularly tend to stay mentally sharp. Exercise boosts blood flow to the brain, so a daily 30 - minute walk or taking a dance class could improve your cognitive he

Keeping Cholesterol in Check!

High cholesterol levels can increase your risk of heart disease and heart attacks. While medications can help improve your levels, some simple lifestyle changes can lower your chances of harmful side effects. Take these steps to keep your cholesterol in check. Avoid Trans fats. These fats are found in fried foods, baked goods and margarine. They increase unhealthy LDL levels and lower protective HDL. Substitute with healthier unsaturated fats, which are found in fish, nuts and vegetable oils. Go with whole grains. Whole-grain breads, pasta and cereal help prevent a blood sugar roller coaster and make you feel full longer. Many of these foods contain fiber that lowers LDL levels. Oatmeal, apples, prunes and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Catch of the day! Try to eat heart-healthy fish two to four times a week. The omega-3 fats in fish fish can help lower your cholesterol by reducing your exposure to saturated fats. Some fish m