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Daily Health Tips

Chocolate for Heart Health

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Oh, what a glorious feeling to give and receive love. Each year, Americans spend billions of dollars on chocolate, and it’s a safe bet that Valentine’s Day accounts for a decent percentage of the total. While a heart-shaped box of chocolates seems like the opposite of healthy, hundreds of studies have found chocolate – especially dark chocolate – keeps the heart and blood vessels in good shape. 

Here is a “sweet” heart tip:
According to Katherin L. Carson, PhD, State Program Leader for Food Safety and Nutrition and Janis G. Hunter of Clemson University, dark chocolate provides some specific health benefits that other varieties of chocolate do not. It may help to:
• Lower blood pressure
• Improve blood flow to the heart
• Lower “bad” LDL cholesterol
• Improve insulin resistance
• Promote feelings of relaxation

The trick of choosing the healthiest dark chocolate is to check the label for 60 to 70 percent cacao. The darker chocolate has a smaller amount of sugar added, but a healthy amount of flavanols makes it a good choice for the sweet tooth craving. 
When it comes to dark chocolate or cocoa, the American Heart Association suggests one to two ounces a day for the general population. Keep in mind that about 1.5 ounces of dark chocolate is about the size of ¼ cup of chocolate chips.

While supporting American Heart Health month, show some love and give dark chocolates on Valentine’s Day. Chocolate is a heart-healthy food that tastes good, so enjoy in moderation!

Source:

  1. Cason, K.L., & Hunter, J.G. (2015, February 26). When it Comes to Chocolate, Choose Dark. Retrieved from https://hgic.clemson.edu/factsheet/when-it-comes-to-chocolate-choose-dark/
Daily Health Tips

Sweet as Sugar: The Dangers of Added Sugar

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People love eating treats such as cake, cookies, and ice cream that were sweetened by sugar. When sugar is mixed into foods and beverages to enhance flavoring and longevity, it is referred to as added sugar. The Center for Disease Control and Prevention recommends a daily intake of added sugar less than ten percent of daily calorie intake. Consuming too much added sugar can lead to various health problems which may eventually lead to death. A high intake of added sugar can cause heart disease, diabetes, high blood pressure, and weight gain. Sugar also occurs naturally in healthy whole foods such as fruits, vegetables, milk, and grains.

Here are a couple of tips on how to stay healthy by cutting back on added sugars:

•  Read the labels. Check the nutrition facts label on the packaging of your food. It typically gives you information about its added sugars. There are various types of added sugars that could be listed. The amount of sugar in your food, often measured in grams, is also listed on the nutrition facts label.
•  Have a healthy diet. Find healthier alternatives to the sweet food and drinks with added sugar. Replace beverages such as soda with water and low-fat or fat-free milk. Satisfy sweet cravings with small amounts of whole foods. Talk with your doctor or caregiver about the recommended foods and beverages to include in your healthy diet.

Sugar may taste sweet, but the health effects are less so.

Daily Health Tips

Holiday Weight Gain?

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Over the hills and through the woods to Grandma’s house for the holidays. A time for families to gather and enjoy each other’s company – and of course EAT! Delicious meals, cookie swaps, company parties, smorgasbord of buffets, it’s no surprise extra pounds have crept up on the waist lines. The last few months of the year can test the most disciplined weight watcher.

According to a study published in the New England Journal of Medicine, the average American’s weight increases 0.2% over Thanksgiving and 0.4% over Christmas. This averages out to about one pound gained during each holiday season. Researchers also found the bulk of this weight gain occurs in the 10 days following the Christmas holiday. Perhaps the holiday cheer throws people’s diet equilibriums into a tail spin?

However, gaining a pound might sound like a small price to pay for all the gingerbread and holiday treats, but the fact is that many people are unlikely to lose the extra pound year after year.

The holidays are over and it’s time get on the healthy eating bandwagon. Here are 5 diet tips to help lose that festive weight.
1) Drink water! 
2) Get more active. 
3) Use a smaller plate.
4) Set realistic goals.
5) Enjoy healthier foods.  
If you have put on a bit of weight after the holidays, that’s okay. With a little dedication, healthy food choices, and exercises, holiday weight loss is possible. Start off the new year with a new you.

Daily Health Tips

Weight Loss Resolutions

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New Year’s resolutions are easy to make but even easier to break. Some of the most common resolutions are losing weight, quitting smoking, cutting back on alcohol, eating healthier, and getting better sleep. People tend to challenge themselves by setting unrealistic goals, and they become frustrated and give up. Any resolution is obtainable by setting small goals that are easily reached. New Year’s is an opportunity to think about healthy choices and setting realistic goals to achieve them.

Having a weight loss resolution to begin the new year is a great start. Breaking down the resolution into mini-resolutions will help stay on target and meet goals. Here’s how:

Set measurable goals: Commit to a 30-minute exercise class or take a walk at break time. Trade in the soda for sparkling water. Treat yourself to a star sticker each time a goal has been accomplished.

Take it week to week: Each week, assign a new goal such as trying a new vegetable dish, adding a new spice to a recipe, and engaging in physical activity. Remember to give each goal achieved a gold star!

Find a group or buddy: Having support from peers is one of the keys to success for losing weight.

Whatever your fitness goals are for 2020, create a realistic plan, stick to it, and then benefit from all the hard work along the path for a healthy change.

Daily Health Tips

Supercharge the Immune System

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Cold and flu season has arrived. Family members and coworkers are beginning to cough and sneeze in unison. It’s just a matter of time before you join in the phlegmy chorus. However, there are ways to supercharge the immune system to help fight off viral and bacterial infections, and other annoying bugs. 

Home treatments and natural remedies can help boost the immune system during the season of colds, flu, and sniffles. 
Try a few of these natural ways to boost the immune system:
• Eat a well-balanced diet. Try a variety of fruits, vegetables, lean proteins and whole grains. 
• Drink plenty of water. Staying hydrated helps support the body’s defenses to function properly.
• Exercise. Moderate exercise can help maintain a healthy immune system. 
• Get plenty of sleep. If you get enough sleep, it will help your body fight off sickness. 
• Increase vitamins. Immune boosting vitamins are vitamins B6, C, and E. Some foods that are rich in these vitamins are eggs, bell peppers, spinach, and almonds.

So become a supercharged immune fighting machine by, exercising, getting plenty of sleep, and eating fruits and veggies. Your friends will be asking you why you never seem to get sick.

Daily Health Tips

Are Cranberry Pills Good For You?

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Cranberries are small, tart, bright red berries that are a popular treat, as well as a holiday staple. They are packed with antioxidants and provide many health benefits. Cranberry juice has a reputation for preventing Urinary Tract Infections (UTIs), though research is inconsistent. Is there a benefit to taking cranberry pills?

What are cranberry pills? They are a small tablet or capsule made from dried, powered cranberries and may contain additional ingredients such as vitamin C or probiotics. One benefit of taking cranberry pills is that they may help prevent UTIs, however there have been conflicting research.

A study published in the Journal of the American Medical Association in November 2016, looked at 185 older women living in a nursing home. The group of women taking cranberry supplements saw a decrease in the number of bacteria in their urine in the first six months. The study did not show a decrease in UTI frequency in the first year.

According to Pennington Biomedical Research Center, cranberry pill health benefits include:
• May help with chronic disease
• May help treat stomach ailments
• High level of antioxidants

While cranberry pills are thought to be safe, there are a few mild side effects such as: 
• Stomach pain
• Potential to cause kidney stones (if you are susceptible to them)
• May increase affects of blood thinning with some medications

If you think you may have a UTI, contact your general practitioner.

Sources:

Juthani-Mehta M, Van Ness PH, Bianco L, et al. Effect of Cranberry Capsules on Bacteriuria Plus Pyuria Among Older Women in Nursing Homes: A Randomized Clinical Trial. JAMA. 2016;316(18):1879–1887.

Roy, Heli J. “Cranberries.” Pennington Nutrition Series. Pennington Biomedical Research Center LSU. 41(2014)

Daily Health Tips, Studies

Benefits of Green Tea

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There’s something comforting about enjoying a warm cup of tea. What’s even better is choosing green tea and reaping the health benefits that come with it. 

Green tea is made from Camellia sinensis leaves and is widely used for a beverage, which has a stimulant effect due to caffeine. Green tea is made from leaves steamed and dried, while black tea leaves are withered, rolled, fermented and dried. It is often combined with flavor additives such as jasmine flowers, orange peels and tropical fruits.

Green tea boasts of a variety of health benefits in addition to being a delicious and popular drink. Here are just a few of benefits from drinking green tea.

Heart Health – According to a study published in “Current Medicinal Chemistry”, Pon Velayutham and colleagues found flavonoids in green tea can help prevent oxidation of LDL (bad) cholesterol and reduce blood clotting as well as help lower blood pressure.

Weight Loss – Green tea is thought to aid weight loss by boosting the body’s metabolism to be more efficient. Regularly exercising and eating a healthy diet are highly effective weight loss strategies. Replacing sodas and sugary drinks with a cup of green tea may help increase positive results.

Blood Sugar – Keeping blood sugar at a reasonable level can be difficult. Green tea may help manage glycemic loads and manage blood sugar levels. In a study performed in Japan, people consumed six or more cups a day saw a stunning 33% percent risk reduction of developing Type 2 diabetes.

Pro Tip: Ideal temperature for steeping green tea is between 160-180 F. Boiling the water to hot can damage the tea leaves, causing it to taste bitter. 

Sources:

Duke, James A. “Camellia sinensis (L.) Kuntze” Handbook of Energy Crops, 1983, https://hort.purdue.edu/newcrop/duke_energy/Camellia_sinensis.html

Pon Velayutham, Anandh Babu, and Dongmin Liu. “Green tea catechins and cardiovascular health: an update.” Current Medicinal Chemistry vol. 15,18 (2008): 1840-50. doi:10.2174/092986708785132979

Kim, Hyun Min, and Jaetaek Kim. “The effects of green tea on obesity and type 2 diabetes.” Diabetes & metabolism journal vol. 37,3 (2013): 173-5. doi:10.4093/dmj.2013.37.3.173 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3689013/

Daily Health Tips, Studies

Seasonal Affective Disorder

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Season Affective Disorder (SAD) is a form of depression that cycles with seasonal changes. For most people with this disorder, symptoms begin in late autumn or early winter and subside during the spring and summer.

Short dark days and cold temperatures can make anyone wish for warm sunny days, but seasonal affective disorder is more than just experiencing the winter blues. According to the Mayo Clinic, decline in the amount of daylight during fall and winter months is to blame for SAD.

Symptoms of SAD can include:
• Tiredness and loss of energy
• An increased need to sleep
• Cravings for carbohydrate
• Weight gain
• Social withdrawal
• Slow, sluggish, lethargic movements

In addition to seeking help from a healthcare professional, there are a few lifestyle changes that can improve symptoms and lift your mood.
• Maximize exposure to daylight – make the home brighter, keep blinds and curtains open during the day.
• Engage in activities – spend time with friends and family, go to the mall and other activities you enjoy.
• Practice healthy habits – exercise, get enough sleep, eat a well-balanced diet, spend time outdoors if possible.
• Get plenty of sleep.

Seasonal Affective Disorder can make it hard to feel motivated, but there are plenty of steps to take to help yourself feel better. By adopting healthy habits and scheduling fun and relaxation into the day, you can help lift the SAD cloud for a sunnier day.

Daily Health Tips

PREPARING THE ELDERLY FOR AUTUMN AND RELATED HAZARDS

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PREPARING THE ELDERLY FOR AUTUMN AND RELATED HAZARDS

 

Wear Layers, When Going Out.

Throughout the fall, temperatures can begin to feel cooler. However with the fall season, especially in Texas, one can find that it may be warm during the day and chiller by the evening. Be prepared for both instances with a sweatshirt, light jacket, or a hat, according to where you are located.

Senior Care and Seasonal Vaccines.

Cold and flu season begins in the fall , so getting a seasonal flu vaccine can help prevent unwanted illnesses. Washing your hands thoroughly with hot, soapy water for at least 30 seconds prevents the spread of bacteria and germs. Be sure to lots of sleep to strengthen your immune system to help your body naturally fight intruders.

Residential Maintenance.

For the elderly that are living by themselves may want to have a professional to check their heating systems. Even for those who reside in assisted living communities, now is an excellent time to grab a space heater or even two for those who feel cold. Never leave them unsupervised. Place at least 3 ft. between the heater and walls or curtains.

Outdoor Precautions and Senior Care.

Autumn remains warm enough to get out and enjoy outsides activities. The autumn weather can present certain obstacles for the elderly since rains cause slick surfaces and falling foliage could cause risky and low visible walking conditions. There is plenty of work associated with maintaining a safe outside area and driveways throughout autumn, so hiring a professional service prevents debris buildup and keeps walking paths clear.

Be Prepared For an Emergency

Transitioning weather can cause storms leading to power outages, loss of heat, water and phone services. Inclement weather means a difficult time venturing out for essential supplies. Prepare for emergency situations:

  • Store lots of non-perishables and clean water.
  • Keep candles, fresh batteries, flashlights, extra blankets, Sterno fuel and a battery-operated radio available.
  • Don’t wait on a crisis to establish a system of communication. Everyone, not just the elderly, living alone ought to create a “buddy system.”

Keeping appropriate heat levels inside the home is an integral part of elderly care. It is unfortunate that, many people are not able to afford for heating. Senior care and assistance programs provide a safe and clean environment for seniors where they have access to care and necessities to experience a high quality of life.

 

by  | Oct 10, 2015 | General, Helpful Information for Family Members, Senior Safety Tips |

Daily Health Tips, Studies

Help Your Senior Prepare For Winter

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Winter is approaching and as the temperature drops, it’s important for older adults to prepare for the potential risks that cold weather can bring.

For the thousands of seniors living in the Northwest, winter may pose a number of risks. Reports have shown much higher incidences of injury and illness due to icy sidewalks, cold and dry air, flu viruses and in many cases, hypothermia.

According to the Healthy Aging Partnership, a coalition of more than 40 Puget Sound not-for-profit and public organizations dedicated to the health and well-being of older adults, older adults should keep these tips in mind to help ensure safety and optimum health this winter.

  • Older adults are more susceptible to hypothermia, which occurs when too much heat escapes from the body. It is important to dress warmly and keep dry, but equally important to remember good nutrition. Food provides the fuel we need to keep warm. Hot food and warm drinks are best to warm the body.
  • When going outdoors, remember to dress warmly. Wear layered, loose-fitting clothing and mittens. When possible, wear a hat to protect against heat loss since close to half of all body heat is lost through the head.
  • You can prevent many winter hazards simply by planning ahead. Before winter arrives, check all the windows and doors in your home for cracked or worn sealants. A new application of caulking may be needed; in a pinch, staple a sheet of plastic tarp over really old windows.
  • Talk to your electric or gas companies to see if you can be put on a level billing system that averages your energy payments equally over 12 months. This doesn’t save money, but it does help to budget during the heating season and prevent your heat from being shut off.
  • To avoid slips and falls, wear non-skid boots or other shoes with plenty of traction.
  • Cold weather can put extra strain on the heart. When doing winter chores such as shoveling snow, do some warm-up exercises first and take many breaks.
  • To conserve energy, heat only those rooms that you use. Close off the attic, garage, basement, spare bedrooms or storage areas. But don’t overdo your money-saving efforts: keep your thermostat set to at least 65 degrees to prevent hypothermia.
  • Shift energy use from peak to off-peak times. For example, do small things like running your dishwasher after 9 p.m.
  • When using a portable heater, plug the heater directly into an outlet, not to an extension cord. Make sure the outlet and wiring are in good condition. Keep the area around the heater clear of furniture, newspaper or other flammable materials and take special care to avoid tripping over cords.

Article from www.4elders.org