5 MORE Ways to Conquer your Stress Once and For All
At some point in our lives, we will experience some kind of stress. Whether it’s stress from not getting a good night’s sleep to the stress of juggling 15 different things at work, there’s no escape from stress. If stress is left unchecked, it can wreak havoc on our health and productivity. In fact, stress has been associated with physical problems like a weakened immune system, stomachaches, high blood pressure, hair loss, and headaches. So what can you do to combat stress? Here are 5 MORE ways to eliminate your stress (on top of the 6 techniques we’ve outlined in a previous post):
1. Socialize – Loneliness can be deadly, which is why the elderly is more likely to get depression than other generations. Get in touch with old friends or volunteer at a local non-profit to connect with other people, share a laugh or two, and feel your stress melt away with each smile.
2. Switch to decaf – Caffeine can be a natural anxiety booster. It gets the energy and emotions flowing and can really increase stress. Most people need a little caffeine to get them going in the morning, but after lunch the caffeine isn’t usually necessary. Consider switching your afternoon coffee to decaf. That way, you aren’t adding caffeine to potentially stressful situations, which is like adding gasoline to a fire.
3. Take a breather – Can you think of anything more rejuvenating than a little rest and relaxation? Don’t be afraid to take a break every once in a while!
4. Unplug – sometimes we just need a digital detox. The never-ending deluge of notifications from our computer and mobile devices can be exhausting to go through. So consider “unplugging” afternoon or evening each week. Take off your phone, sign out of your email, and logoff of messaging platforms. Allow yourself a quiet time of day to tackle your life with no distractions.
5. Don’t skip meals or eat unhealthy– If we’re overloaded with several tasks to check off, we might end up being too busy to eat something. Skipping meals is never okay, and eating junk food full of grease and sugar doesn’t help either. Eating healthier snacks like veggies gives you a much better energy boost than chips or donuts.
Stress is a challenge everyone faces every day, but it doesn’t have to control you. Take control of your stress and tackle it head on with these techniques. Your body will thank you later.
Kidney Health 101 – Why Are Kidneys So Important to your Body?
March 9th is World Kidney Day. What are kidneys and why are they so integral to our health? The kidneys are responsible for a variety of essential bodily functions. From release the hormone that produces red blood cells to activating vitamin D for your bones, the kidneys are a mixed bag. However, the kidneys’ primary function is waste management or filtration.
Blood flows through the kidneys and any waste or toxins in red blood cells are filtered out by the kidneys’ inner workings. The filters specific to the kidneys are called nephrons. And those nephrons handle over one hundred quarts of blood, which in turn filters out about a quart or two of urine. A lot of people think that the bladder is responsible for urine when urine is actually made in the kidneys; the bladder is primarily used for storage. This is why the kidneys are so essential to bodily function as no other organ can filter out waste. If your kidneys were to fail in any way, you would go through severe discomfort and potentially life-threatening illness.
Kidney failure or kidney disease can either happen on its own or as a symptom of another disease such as diabetes. With kidney failure, you may experience dehydration, an allergic reaction, or a severe infection such as sepsis. Some of the symptoms of kidney failure include:
– Nausea
– Swelling of your legs, ankles, or feet
– Shortness of breath
– Drowsiness or fatigue
– Less urine than usual
There are two common ways to treat kidney failure. One treatment option is surgery; put on a long waitlist to receive a kidney transplant. Another option is dialysis, where a machine or catheter essentially replaces your kidneys and filters your blood.
To make sure that you don’t end up needing surgery or a machine, what can you do now to keep your kidneys healthy? A few common tips include:
– Limiting sodium consumption to less than 2,300 milligrams a day
– Cutting down on alcohol intake
– Controlling blood glucose, blood pressure, and cholesterol
– Being physically active
– Eating heart healthy foods
Diet is crucial not just to our overall health, but for kidney health as well. Eating healthy food and steering clear from unhealthy habits like smoking or drinking will prevent your kidney from working overtime or shutting down.
Easing Alzheimer’s with Art Therapy
If you are a caregiver for someone with Alzheimer’s disease, you might think about getting creative and exploring the benefits of art therapy as a release from the frustration of coping with Alzheimer’s symptoms. “Although Alzheimer’s disease results in diminished cognition and function, art therapy can engage the brain of people with Alzheimer’s disease and promote interpretive and expressive abilities,” says Warachal Faison, MD, clinical services director for the Alzheimer’s Research.
Art therapist Ruth Abraham, author of When Words Have Lost Their Meaning: Alzheimer’s Patients Communicate Through Art, “Art therapy has been shown to be a powerful toll for people with Alzheimer’s. It helps them to express their feelings when they can no longer do so with words. This use of art helps people with Alzheimer’s feel less lonely and isolated. It can also calm their restlessness.”
Art therapy might be particularly beneficial to people with Alzheimer’s disease because though they gradually lose the ability to express themselves with words, other parts of their brain that deal with colors and composition can still be used and developed. Even people with advanced Alzheimer’s disease can continue to create art.
How does art therapy help someone with Alzheimer’s?
– New way to communicate: Art therapy allows people with Alzheimer’s disease to connect with others in a different, non-verbal way. And it’s a healthy method of helping your loved one to express thoughts and feelings while letting go of some of the negative emotions they may be experiencing.
– Improved concentration: Art therapy focuses on other possibly untapped areas of the brain and helps to improve concentration in people with Alzheimer’s. Art therapy emphasizes abilities that are still available and can be developed rather than focusing on those that have been lost.
– Better behavior: Both viewing and creating art can have a calming effect on someone with Alzheimer’s disease.
– Closer relationships: Art therapy can bring a caregiver and a loved one with Alzheimer’s disease closer together. When other methods of contact become difficult, art therapy reminds the caregiver that the person with Alzheimer’s is still there.
How can caregivers utilize art therapy at home?
– Make an art project part of your regular routine: Don’t worry about the result, just let the person with Alzheimer’s enjoy the process.
– Provide safe and non-toxic materials: Watercolors a good choice for painting. Adult coloring books have gotten very popular lately; crayons or coloring pencils are suitable materials for those with Alzheimer’s to use.
– Establish friendships: Enroll your loved one in an art class with other people who have Alzheimer’s. This will help your loved one get involved with others and give you a much-needed break. You can also look into adult day care centers as they have plenty of art therapy classes.
– Go to a museum: Seeing art is also a valuable part of art therapy. It can also give you and your loved one the opportunity to get out of the house, exercise, and spend quality time together.
– Scrapbooking: Making a scrapbook is an increasingly popular activity that both caregivers and persons with Alzheimer’s can enjoy together. Pick out colorful backgrounds and choose favorite family photographs to bring back cherished memories.
To get the most out of art therapy, it’s most important that the caregiver set aside time to sit right next to the person and help them concentrate on the task. And above all, encourage, encourage, encourage. There is no right or wrong to art therapy. Let your loved one know that whatever they put on the page will be respected.
4 Essential Vitamins & Nutrients Older Adults May Not Be Consuming
If you don’t take care of your body now, how can you expect your body to take care of you when you get older? As we get older, our bodies will need more vitamins and nutrients in order to sustain ourselves. And adequate nutrition may be overlooked as other major health issues might surface, like heart disease, surgery, or cognitive decline. Consuming the right amount of different vitamins and nutrients can ensure that, as you get older, your body will be functioning at an optimal level.
And according to functional medicine dietitian, Miriam Jacobson, MS, RD, CNS, CDN, there are a few vitamins and nutrients the elderly especially need to stay healthy but might not get enough of:
1. Protein – When you hit about 50-60 years old you’re more at risk at protein deficiency. And that’s because stomachs don’t have enough acid to break down the protein. Protein helps build muscle tissue and different amino acids are responsible for repairing and maintain other bodily functions. For example, glutamine is an essential amino acid that helps the body heal faster and improve immunity. Glutamine’s necessity increases should you have surgery as it will help the body recover. To make up for any protein deficiencies, make sure to have one protein with a meal, whether it’s liquid (e.g. protein shakes,) veggie or legume (e.g. dark leafy greens or black beans,) or meat-based.
2. Vitamin D/Calcium – these two vitamins work together to keep bones strong. Deficiency in either of these vitamins can result in osteoporosis or osteoarthritis, which is the weakening of bones and the inflammation of the tendons and ligaments holding the bones together. A few minutes of exposure to natural sunlight can help increase your Vitamin D levels but be sure not to stay out for too long as too much sun is not good for your skin and could lead to cancer! Dairy foods like yogurt, cheese, and milk (including plant or nut milk like from soy or almonds,) are great sources of calcium.
3. Vitamin C – Vitamin C, also known as absorbic acid, is one of the best vitamins to augment your immune system. Citric fruits like limes, lemons, and oranges are excellent sources of this vitamin in additional to supplements. A strong immune system means less sick days!
4. Vitamin B12/Folate – These vitamins work in tandem. They are not as well known as the other vitamins, but are vital for keeping our senses sharp and our response time quick. Folate assists with cell repair and cell growth. Vitamin B12 protects nerve endings and helps maintains the myelin sheath. The myelin sheath is the fatty tissue our nervous system uses to eases friction and allows fast travel of message transmission. This ensures that our automatic reflexes are in tip-top shape. So if we accidently touch a hot pan, our body can sense that pain in milliseconds and react accordingly. Fatty fish like salmon are an excellent source of these vitamins.
Alleviate Arthritis Pain Naturally With These 4 Simple Techniques
Everyone will experience mild to severe arthritis at some point in our lives. A lot of people associate the painful condition as a natural part of getting older, but that’s not true. Although the inflammation of bodily joints is common among older populations, there have been instances of younger people experiencing arthritis. So what can be done to dissolve the pain?
The first way is the recommended way, which is consulting a physician if your symptoms become too serious and uncomfortable to ignore. Your doctor can then prescribe you with the appropriate prescription medication or advise you to take aspirin, which can help ease the inflammation. But if you prefer not to use medication, there are other natural methods you can use to alleviate any pain you may feel when dealing with arthritis:
1. Hot and cold treatments – Methods involving these opposite temperatures, such as a heated pad or a cold compress, can go a long way in helping you overcome arthritis pain. Cold therapies can be applied directly to the affected area to sooth any swelling and warm or hot showers and baths can ease stiffness in your joints.
2. Exercise – Regular exercise keeps your joints flexible. If you’re experiencing moderate to severe pain, refrain from doing high impact cardio and weight training. Instead, opt for lower impact exercises like swimming or light jogging to prevent any additional stress on your joints.
3. Massage – as if anyone needed another reason to get a massage, add reducing arthritis pain to the list. A good masseuse can help melt away the stress and tensions you carry in stiff joints. Anyone suffering from moderate to severe arthritis pain should avoid deep tissue massage as the session might exacerbate your discomfort. Hot stone or Swedish massages are recommended.
4. Turmeric – Turmeric is considered a super food. This tasty spice is commonly found in Indian cuisine and its yellow pigment is prominent in popular dishes. Turmeric also contains a chemical called curcumin, which has anti-inflammatory propreties thus can reduce arthritis pain.
These are but a few tried and tested techniques science has shown to be useful in the fight against arthritis
The 4 Reasons Why You Experience Memory Loss
As we get older, we’re going to get more forgetful. In fact, our brain mass actually starts to shrink in our 30s in addition to blood flow decreasing. Our neural network won’t be as sharp as it once was, but there might be some external factors that accelerate this decline. In fact, some innocent habits we carry out on a daily basis may be contributing to memory loss. These triggers include:
1) Taking certain medications – whether they are over-the-counter drugs or prescription medication, they may inhibit your memory as part of the long list of side effects. This is especially the case for any medication, like antidepressants, that directly affect your brain and neural network. You may take medication to treat a psychiatric condition, but while that’s being treated, your memory might be getting chipped away
2) High stress – if we are so focused on high-pressure situations that we let it consume us, we may forget previous situations. Stress can never be avoided but it can be properly managed so that we don’t experience physical side effects like headaches, weight gain, and memory loss.
3) Not sleeping enough – if we don’t get enough rest in general, we expose ourselves to a slew of health risks, such as memory loss. We need to give our brains enough rest to process everything that happened that day. Memory consolidation and those extra neural connections to store those memories occurs in REM sleep, so rest up to remember!
4) Poor diet – A healthy diet leads to a healthy brain. A “smart” diet consists of:
- Healthy fat –
Foods with unsaturated fat and high-density lipoprotein (HDL) helps keep your neurons in contact with each other. Such foods include avocado, flax seeds, pumpkin seeds, and tofu.
- Fish –
Fish like salmon, tuna, and sardines are high in omega-3 fatty acids, which is an essential nutrient for brain health
- Whole grains –
Whole-grain foods haven’t been processed and stripped of their nutrients. Foods like quinoa, whole-wheat bread, and wild rice have fiber and lots of vitamins and minerals to keep your brain fueled.
Keep your memories intact by taking better care of yourself. If you need to take certain medications, talk to your doctor first to ensure that they won’t affect your memory.
5 Popular Myths about Protein That Are Simply False
1. I’m not eating enough protein: You may or may not be eating enough protein depending on your age, gender, and body goals. Even though the Dietary Reference Intake recommends that men and women between the ages of 40-50 consume 56 grams and 46 grams of protein respectively, this number serves as a baseline and does not apply to every age group and body type. For athletes, bodybuilders, or anyone trying to build muscle, the recommended amount of protein is 1.2-1.7x that of your body weight.
2. High-protein, low-carb diets are the way to go: Before you ditch bread, rice, and any other food with complex carbs altogether, remember that your body NEEDS carbohydrates! Carbohydrates are the body’s primary source of energy. If there are not carbs for our cells to gobble up, then they will settle for the next best thing: protein. If you don’t consume enough carbs, you’re in danger of losing your muscle mass.
3. Protein is only in meat: Good news for vegetarians: protein can be found in nuts, beans, and some whole grains. Some of your favorite foods like peanut butter, black beans, or almonds, have around 7 grams per serving. Half a cup of tofu or any soy product will contain 11 grams of protein. And the popular super grain quinoa has 9 grams of protein per cup.
4. Too much protein is bad for your kidneys: Consuming too much of any one nutrient is bad for you; eat in moderation. The kidneys are like our body’s waste filtration system. If we eat too much of something or consume something dangerous, healthy kidneys can extract those unhealthy components and dispose of them. A huge increase in protein will not break your kidneys. If you experience any kidney pain or adverse symptoms, then you might not have to worry about your protein consumption, as this could be indicative of a more serious condition.
5. Protein makes you gain weight: An increase in protein consumption will make you heavier, but the extra weight is in muscle and lean body mass. And, if you regularly eat high levels of protein, you will lose weight in the long run. So don’t let the scale alarm you the next time you weigh yourself and you’ve gained a few pounds; you’re also losing that pesky flab.
Don’t be afraid to chug that protein shake or eat an extra piece of meat! Your body will thank you for making it stronger.
5 Stubborn Myths About Body Fat DEBUNKED
Fat is NOT bad for you. Fat is a vital part of our body composition. Fatty tissue is in our brains, under our skin (known as subcutaneous fat that acts like a cushion for shock absorption,) and is lined around your kidneys and liver. Fats are part of cell membranes and they store energy for later consumption. The nervous system also needs fat as fat is the conduit used to transmit signals throughout the body. So no matter what we do, we need to have fat in our bodies in order to survive. And believing these myths about body fat isn’t helping:
1. Fatty foods increases body fat: Fat found in food and body fat are completely separate from each other. After we hit puberty, our bodies have accumulated all of the fat cells it will ever have. Should our bodies increase in size, it’s because our fat cells grow in size not quantity. In fact, eating foods high in the healthy unsaturated fat instead of saturated fat will actually help you LOSE weight!
2. Fat weighs less than muscle: A pound is a pound. A pound of bricks weigh just as much as a pound of rubber bands, and the same applies to muscle and fat. The difference between fat and muscle is that fat is higher in volume, which is why muscular people look leaner.
3. Muscle can turn into fat if I don’t work out: It’s physically impossible for a muscle to turn into fat, as they are two separate bodily components. Now if you don’t engage your muscles with physical activity, then that muscle mass can shrink in size. But it won’t be replaced with fat.
4. You can target where you want to lose fat: spot reduction is a myth concocted by the many infomercials and snake oil products promising to help you “lose that pesky fat in that unseemly part of your body.” No matter what exercise you do, you are targeting multiple muscle groups. There’s no way to isolate on specific area. So if you have a pesky lower belly, all of the crunches in the world won’t make it go away.
5. Low body fat percentages are good: This is a potentially dangerous mindset. As we mentioned earlier, our bodies NEED to have a certain amount of fat in order to function properly. Body fat percentages are also different based on your height, gender, and age. A pregnant woman in her 30s will not have similar body fat as a man in his 20s.
There’s no magic food, product, or exercise that will melt your body fat. A structured diet with healthy foods and no junk food along with a regular exercise regimen will get you the body you want.
Do You Feel Guilty Having Your Loved One in a Nursing Home?
It’s hard seeing your parents getting older. The roles seem to reverse as you, the child and caretaker, become a caregiver and your parent becomes the caretaker. It’s heart-wrenching to say the least as, if this reality didn’t hit you already, it will hit you now as you realize that your parents won’t be around forever. They’re getting older, their bodies are getting weaker, and their health is slipping. So you do what you can to make your parents’ older years golden years, despite making possibly controversial decisions. Establishing the measures needed to get your parents care they deserve is challenging, especially if you cannot commit to being a full-time caregiver for whatever reason. So we fully understand any hesitation you might have if you have to move your parent in a nursing home, and why guilt may arise.
Here are a few questions you should answer before you make this big decision:
– Is your parent currently suffering from a debilitating ailment?
– Is your parent at risk to get sick or injured?
– How mentally alert is your parent?
– How mobile is your parent?
– How much assistance (if any,) does your parent need to perform daily living activities like bathing, cooking, etc.?
– What do the other family members have to say?
– How does your parent feel? Are they looking for you to take care of them or do they want to remain independent?
– If it comes to it, are you able to be a full-time caregiver? Do you have the time and money to tend to your parents’ needs?
The nursing home industry is the most regulated industry in the United States; yes, even more so than nuclear power! All of these regulations are in place to ensure that short-term rehab and long-term residents are getting exemplary care. It’s a lose-lose for all parties involved if a nursing home continually falls short of those standards, which is why it’s very much in a nursing home’s best interest to do the very best they can in providing tremendous care.
A well-run nursing home can provide round the clock care where you cannot. Highly rated facilities will have plenty of nursing staff available 24/7 for residents. There is an entire team of enthusiastic and fun-loving aides that facilitate activities, ranging from arts and crafts to live entertainment. A lot of nursing homes are very vibrant places to live. And don’t take our word for it; our residents will gladly attest to this! So before you let yourself get gnawed by guilt, pay a visit to your local nursing home, talk to your loved one, and see if it makes sense for them.
The 5 Best Brain Foods That You Need To Eat More Of
If you decided to start off 2017 on a health kick, we’re with you 100%! Signing up for a new gym membership is not going to be enough. About 80% of your weight loss efforts will come from your diet, not just your exercise habits. But while you work on making a strong body, don’t forget about building a strong brain. Here are some of the best foods you can eat that your brain will thank you for:
1. Deep-water fish: Fish, like salmon, sardines, and herring, are rich in omega-3 fatty acids, which is an essential nutrient for brain health.
2. Avocado: This versatile fruit well deserves the label of “super food.” There are a multitude of yummy recipes that call for avocado, either by itself or as a delicious and healthier substitute (e.g. if a recipe calls for butter or eggs, you can swap it out with one ripe avocado!) Avocados lower blood pressure, which promotes good brain health. The only downside is that they are high in calories, so limit yourself to a quarter or a half of an avocado per meal.
3. Whole grains: whole grains, like brown rice, oatmeal, and whole-grain bread, are not only heart healthy, but brain healthy as well. Any food that promotes good cardiovascular health is good for the brain as a well-run circulatory system delivers much-needed oxygen to the brain. Not only that, but these foods contain brain healthy nutrients like Vitamin E, omega-3 fatty acids, and fiber.
4. Beans: Beans are a very underrated food group. One serving of black beans has 7 grams of protein and they are an excellent swap for grains for gluten free diets. Beans can also stabilize glucose levels, which the brain needs for fuel. The brain is unable to store glucose for its own energy expenditure, so it needs a steady supply to stay in peak condition.
5. Dark Chocolate: Last but definitely not least is everyone’s favorite guilty pleasure of a health food. A piece of dark chocolate packs a punch as it contains antioxidants and natural simulants that can improve concentration. Also, dark chocolate stimulates the release of endorphins, which is why you’re always in a better mood when you munch on a piece of it! Unlike the other colors of chocolate, dark chocolate is a bit of an acquired taste. Its darker color comes from a higher concentration of raw cacao. The higher percentage of cacao in dark chocolate, the “purer” it is and the more antioxidants and stimulants it will contain.
