Healthy Tips - October 2010

 

HEALTHY TIP - Oct. 25, 2010

Include strength training in your exercise routine. Regular strength training is very important for men and women of all ages, but especially as we grow older. Although you should check with your physician before starting any exercise program, research has shown that individuals with chronic conditions including arthritis, depression, diabetes, heart disease and osteoporosis can benefit from strength training.

Training two or more days a week working all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) can improve balance and flexibility, help increase bone density, control weight gain, boost stamina and improve sleep quality. Be sure to rest one full day to give your muscles time to recover. 

 

Read more about strength training for older adults from the CDC.
 
Always speak to your doctor before beginning an exercise program/routine. If you need help scheduling an appointment, let us help make an appointment today!

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HEALTHY TIP - Oct. 18, 2010 

 

Add raspberries to your diet each day. Although raspberries are not the answer to all of your nutrition needs, these luscious berries can help prevent disease. Adding a serving of raspberries each day can help boost your immune system, improve your vision and, some preliminary research shows there may be a benefit for pain and inflammation as well as other diseases, although this has not been proven.

Raspberries are very nutritious and are high in vitamin C, dietary fiber, ellagic acid (as well as other antioxidants) and manganese. The pigments that give raspberries their color also are good for your health because of the phytochemicals and flavonoids that may also help prevent cancer. Raspberries contain lutein, which can help provide healthy vision. They also contain other vitamins such as folate, niacin, potassium and copper.

Here are some ideas on how you can use raspberries.

• Stir fresh raspberries into yogurt (throw in some nuts for some crunch)
• Top off oatmeal or cereal
• Eat a handful as a snack
• Use in fruit salad
• Add to gelatin for a healthy snack or dessert
• Add some to a fruit smoothie
• Top a bagel with light cream cheese with raspberries
• Pancake or waffle topping
• Replace recipes that call for strawberries with raspberries
  

For the tastiest raspberries, be sure to use fresh berries as soon as possible – within 1 to 2 days for best quality.

Always speak to your doctor before changing your diet. If you need help scheduling an appointment, let us help make an appointment today!

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 HEALTHY TIP - Oct. 11, 2010

Follow 8 tips for breast health. To help raise awareness during October’s National Breast Cancer Awareness Month, we are providing these simple tips to help care for your breasts all year round.

Statistics are surprising: The chance of a woman developing breast cancer during her life is a little less than 1 in 8, according to the American Cancer Society. Both men and women can develop breast cancer. It is critical to get regular screenings and maintain overall good health in order to prevent breast problems such as breast cancer. Here is a list of other things you can do.

1. Perform monthly breast self exams – This is your chance to take an active role in your breast health and prevention.
2. Receive regular mammograms – This is especially important for those with one or more risk factors and those over a certain age. Click here for more information about screening guidelines for women.
3. Wear a properly fit bra – Use a sports bra for exercising and make sure you are measured properly for the best fit for any bra.
4. Maintain a safe weight and avoid obesity
5. Exercise regularly
6. Reduce fat intake and eat fruits, vegetables and other high fiber foods
7. Keep alcohol consumption to a minimum
8. Stop smoking
   

If you have any symptoms of breast cancer, such as a mass, changes in skin or nipple, nipple discharge, changes in the size or shape or pain, you should speak to your doctor. Also, it you have a personal history of breast, ovarian or colon cancer; a family history; or have no children or your first child after age 30, be sure to follow the guidelines for an increased risk of breast cancer.

If you need help scheduling an appointment, let us help make an appointment today!

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HEALTHY TIP - Oct. 4, 2010

 Avoid the effects of sleep loss. Lack of sleep can affect not only your mood, but also your memory, health, looks and ability to lose weight. Here are some effects of sleep loss.

1. Sleepiness Causes Accidents
   Sleep loss is a public safety hazard every day on the road. Drowsiness can slow reaction time as much as driving drunk. In addition, sleep loss and poor-quality sleep also lead to accidents and injuries on the job.
2. Sleep Loss Affects the Way You Think and What You Remember
   Sleep plays a critical role in thinking and learning. Lack of sleep impairs attention, alertness, concentration, reasoning and problem solving. This makes it more difficult to learn efficiently.
3. Lack of Sleep Can Lead to Serious Health Issues
        • Heart disease
        • High blood pressure
        • Stroke
        • Diabetes
        • Depression
   
4. Lack of Sleep Ages You
   Chronic sleep loss can lead to lackluster skin, fine lines and dark circles under the eyes.
5. Losing Sleep Can Make You Gain Weight
   Sleep loss appears to stimulate appetite and stimulate cravings for high-fat, high-carbohydrate foods.
   

For more information about sleep, visit the UT Sleep Disorders Center or call 865.305.8761.

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