Niagara Health Wellness Day
People of all ages were inspired to embrace a healthy lifestyle at a community event held on September 20 at the Thorold Community Activities Group Recreation and Cultural Centre. The Niagara...
By: Paul Carfagnini
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Niagara Health Wellness Day - Video
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KEY POINTS
A new study from Harvard has revealed it is possible to add ten or more years to your life. You can do this by making a few simple changes in your habits and opting for a healthy lifestyle. The Harvard research disclosed that maintaining five healthy habits when you reach the age of 50 can give you a decade more of a healthy life. It does this by keeping major diseases at bay.
Those who consume a good diet, perform regular exercise, maintain healthy body weight, do not smoke, and limit their alcohol consumption are at lower risk of developing chronic ailments. Examples of such ailments are cancer, type 2 diabetes, and cardiovascular disease. The current studys findings underscored the importance of disease prevention by keeping a healthy lifestyle.
A Quick Look At The Highlights of The Harvard Study
Harvard scientists say females who observed all the five habits by the age of 50 can expect to reach 84 years and four months before succumbing to such ailments.In contrast, females who do not follow any of these healthy practices are likely to develop at least one of these illnesses upon reaching 73 years and eight months. old couple healthy lifestyle Photo: 13107714 - Pixabay
On the other hand, males who do not observe healthy habits can develop any of the three ailments upon reaching the age of 73 and one month.Males could, however, keep these illnesses at bay until 81 years and six months by getting rid of their nasty habits and observing a healthy lifestyle.
It's Not Too Late
Dr. Yanping Li, a Department of Nutrition at Harvard TH Chan School of Public Health professor and senior research scientist, said it is not late to begin a healthy lifestyle. He admits, however, that starting to observe a healthy lifestyle at an earlier time is much better.
According to Dr. Li, the life expectancy rate worldwide has been on the upward trend in both developed and developing nations. This is why more people are getting concerned about healthy aging.
Li also revealed that past studies showed observing a healthy lifestyle can improve overall life expectancy. It also minimizes the risk of developing chronic ailments like cancer, diabetes, and cardiovascular disease.
Dr. Li also said that the findings of their recently concluded study underscored the importance of prevention by sticking to good and healthy habits.
Link:
A Harvard Study Reveals You Can Add Ten Healthy Years To Your Life - International Business Times
Of the 30 pregnant and postpartum women screened for participations, 23 women elected to complete their interview (7 declined). All eleven providers offered an interview participated. Tables1 and 2 describes participant characterisitcs. Figure1 shows the application of the PRECEDE-PROCEED framework to the 6 themes identified within the categories of predisposing (facilitate or hinder motivation for change), enabling (make possible a desired change) and reinforcing (influence continuation of the behavior) factors that can influence behavior change. Below we describe each of the themes aligned with these factors with representative quotes from pregnant or postpartum women and obstetric providers.
Six key themes in the PRECEDE-PROCEED model (14) that influence behavior change in pregnancy and postpartum
The first predisposing theme was womens level of motivation for making behavior changes in pregnancy and postpartum. In pregnancy, women were motivated by wanting to have a healthy baby and delivery and, in the postpartum period, women were motivated by wanting my body back. One pregnant woman stated:
I just want to make sure that I have a healthy delivery...and the baby will just be health [y] both of us will be healthy...And, of course take care of him. You know all throughout his life, and you know... [I] have to be healthy first so I can take care of him. (Pregnant woman).
In addition to motivation for having a healthy baby, women were motivated to have an uncomplicated labor and delivery and for many, to successfully breastfeed their infant. Obstetric providers also considered womens motivation to have a healthy baby as an opportunity for counseling about behavior changes. One nurse midwife, illustrated this opportunity to engage pregnant women in the following way:
Youre catching them at a time when they know theyre in this pregnancy for a limited amount of time, you know? So its not [as] overwhelming were initially just asking them to focus on being healthy just for this [finite] amount of time. (Certified Nurse Midwife)
During the postpartum period, women described their motivation to make healthy lifestyle changes to improve their body image and feel like me again. One postpartum woman said,
I mean pregnancy just kind of not destroys your body, but it makes you feel like you are a different person I guess exercising is more for me to feel like me again, and to feel happy with the way that I look and the way that I feel. (Postpartum woman)
Another postpartum woman illustrated a desire for wanting her clothing to feel similar to how it felt before her pregnancy as follows:
It would it would be nice to have the ten pounds off and be back to sort of fitting into things a little bit better. I think that itll be better for my body. I could fit in more clothing which it would be nice because thats definitely like an ugh feeling when you like, try to put something on and you are like, Oh yeah, that doesnt fit anymore. (Postpartum woman)
The second predisposing theme was womens pre-pregnancy knowledge and experiences about importance of healthy behaviors, including eating well and physical activity in pregnancy and postpartum. Although many pregnant and postpartum women expressed basic knowledge about the importance of eating well and being physical active, they had different opinions on what they should and should not do to achieve a healthier lifestyle. One pregnant woman described the benefits of physical activity in pregnancy in the following way:
I wanted to bounce back quickly and you know, if I go [to] the gym maybe labor will be a little easier, my body will be conditioned to that sort of thing, so (Pregnant woman)
Some women described having health goals like taking prenatal vitamins during pregnancy and breastfeeding after pregnancy, because of past knowledge and experiences with previous pregnancies. In the postpartum period, women commented on their lack of preexisting knowledge about the challenges of breastfeeding their infants, and expressed a desire to have had more information during pregnancy, and support in the postpartum period:
[Before I had my baby] I was under the impression that if you tried [to breastfeed your infant] and you just sat there [then] you did it. And [if] you just breastfed all day, it would work. But it just didnt. (Postpartum woman)
Obstetric providers described examples of women who already had knowledge and skills about the importance of physical activity and nutrition noting that these women were able to continue a healthy lifestyle. For example, one obstetric provider stated:
I think the patients that come in already at a normal healthy weight and that have good healthy behaviors already are the ones who are more likely to ask specific questions, like can I keep running? Can I keep going to yoga? I had somebody recently who was asking me about weight lifting in, like getting into the third trimester, and those are usually the people who are already doing these things and they want to be able to continue. (Obstetrician)
Pregnant and postpartum women described the importance of overall wellness as enabling them to make and maintain behavior changes. Wellness was defined broadly and beyond their pregnancy-related health, including mental/emotional health, sleep quality, feeling in control of their own time and reducing stressors.
In particular, lack of quality sleep was a major barrier to dietary and physical activity changes, especially postpartum when women had newborns. One postpartum woman described lack of sleep as a barrier to exercise as illustrated by the following quote:
Between four and six months [my baby] was waking up like every hour like every night. It was just it was really bad. It just made me feel so tired during the day that the idea of moving, getting up and doing things was really not [feasible] So I feel like thats been a big problem. (Postpartum woman)
Some women shared their struggles with emotional changes during and after pregnancy, even postpartum depression. One postpartum woman described her mood in the following way:
I dont think I had full scale postpartum depression with either of my pregnancies, but I definitely had the baby blues pretty badly especially with the first one . Thinking back to it ugh I was not in a good mood for the first bunch of months, I think my husband noticed it more, but Im not sure he necessarily wanted to like drag me to a doctor (Postpartum woman)
Another postpartum woman described her lack of energy in pregnancy as, [W] hen I come home Im just like I dont want to do anything. I dont [want to talk with anyone] my [low] energy level kind of sometimes puts a strain on [me]. A postpartum woman described how stress can be a trigger for her to eat high calorie foods:
I end up eating [or] drinking a soda or having some candy or something, because I'm like oh Im felling stressed [and] this would make me feel better. (Postpartum woman)
Obstetric providers noted the importance of addressing womens wellness in pregnancy, including mood and sleep, and not just focusing on the patients weight. One certified nurse midwife said, I think its important not just to focus on the number [her weight] but just being healthy in general.
The majority of participants shared stories highlighting the importance of strong social support from family and friends, to enable them to make and sustain health behavior changes in pregnancy. One pregnant woman highlighted the benefit of having peer support from another pregnant friend:
Sometimes you need another pregnant womens point of view so they can say, I know what youre going through. (Pregnant woman)
Social support from friends and peers with similar experiences was especially important in the postpartum period:
I just had a baby two weeks ago. [My family member] was like oh, really-- Look at your cheeks, look at your belly. I felt like I wasnt doing [well] with my weight. When I read about [and saw other women
s] experiences, I knew I wasnt alone in this. Actually, I was doing [well]. (Postpartum woman)
Obstetric providers also commented on their role as providing support for their patients through behavioral changes:
[W]omen want to get a little pampered and feel like, you know, theyre being taken care of and you want to make sure that shes feeling okay and that shes doing okay and that shes getting what she needs and, you know, just basically a little extra attention um, from a healthcare provider I think can do a lot (Certified Nurse Midwife)
Participants described the importance of knowing someone outside of their immediate family and friend network to be an accountability partner who could provide positive reinforcement to help them stay on track with reaching health goals in pregnancy and postpartum. For most women, their healthcare providers served this role. One participant stated,
You know so the one thing is accountability I would eat more, exercise less [if] no one else [was] looking. . . (Postpartum woman)
Another woman described,
[I like] feeling like you have some sort of support, you know, whether you needed it or not, but to know that someones checking in on you and they really care about how youre doing and the baby and trying to make your life easier. (Postpartum woman)
One obstetric provider highlighted the importance of positive reinforcement and said, It might be something you just say, [like] hey, youre doing great with the weight Keep up the good work.
Participants were specifically asked about how their clinics could support their efforts in achieving healthy lifestyles in pregnancy. In particular, participants discussed their use of technology, including mobile phones and mobile applications, which could facilitate their behavior change and enable communication with providers between visits. One woman remarked I would use [it] everyday with regard to the ability to interface with her moble phone to help with behavior change. Another woman remarked that her health care providers would know where Im coming from and they can work with me better noting this would also help them on their end.
Obstetric providers discussed the importance of integrating future clinical programs on healthy lifestyle within the electronic medical record to facilitate their ability to review patients progress. One obstetric provider discussed this point in the following way:
Im a bigger fan of an [electronic] referral [to a healthy lifestyle program] just because then theres tracking of it . Reading other providers notes or reading the [behavioral counselor, i.e. health] coaches notes thats something you can eventually weave in to your other visits and things like that . And then too, [to] read what the patients .responses [are] or if theres trends or repeating issues you can touch base [about these isues] in [the] visit, you know? [In real time]. (Certified Nurse Midwife)
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Perspectives of pregnant and postpartum women and obstetric providers to promote healthy lifestyle in pregnancy and after delivery: a qualitative...
KEY POINTS
There are several major problems with the coronavirus and the two biggest among these problems are: 1)it has no cure at present; 2) it spreads too fast. These two major issues are being addressed by the scientific community and various governments around the world.
Scientists are in the process of developing a vaccine for the deadly illness while government officials are imposing measures such as social distancing and self-isolation. In the meantime, however, everyone needs to keep their immune system strong to defend against coronavirus infection.
Nutrition and Lifestyle Matter
According to Dr. Jenna Macciochi, a leading immunologist, observing good nutrition and lifestyle is very important at this critical time. These two aspects interact with your immune system, which is why you need to ensure you are getting good nutrition and observing a healthy lifestyle.
If you are, however, feeling lethargic and rundown, Dr. Macciochi recommends tonic health. For instance, if you want to boost your immunity in preparation for a busy period or you will be attending an important event, tonic health can greatly help. It can provide you with that extra boost you need for you to be in your best fighting form. sleep and food to boost immune system Photo: ashleyamos - Pixabay
Tonic Health
Dr. Macciochi said that tonic health was conceived with nutritional medicine scientists. Its unique natural formula contains a blend of high dose Vitamin C, Zinc, and D combined with plant extracts to create a hot soothing beverage.
If you want to make sure your health is in tiptop condition, a high dose of additional vitamins like D, C, and minerals like zinc can help a lot. These ingredients have been proven to speed up recovery when sick and to protect the immune system.
Getting A Good Sleep And Consuming Healthy Food
Dr. Macciochi also said that it is very important that you get enough sleep and consume a healthy and balanced diet. She said that it only takes one night of bad sleep to cause your immunity cells to plummet by as much as 70%. Getting adequate quality sleep is very important to maintain the health of your immune system.
She also stressed the importance of consuming a regular healthy diet. Dr. Macciochi said that over 70% of your immune system is located in your gut so you need to make sure you are consuming a healthy diet. You can also supercharge your diet by increasing your fruits and vegetable intake to ensure you get enough fiber.
Continue reading here:
Doctors Advice: Healthy Tips For Keeping The Immune System Strong Amid Coronavirus Pandemic - International Business Times
The moment your doctor first said the words rheumatoid arthritis, a million questions probably went through your head. What does this mean for my future? Will I be able to work or raise a family? Will I ever feel like I did before my symptoms began?
Rheumatoid arthritis (RA) is an autoimmune disease in which the bodys immune system mistakenly attacks the joints and other parts of the body. This causes painful inflammation in the joints as well as the eyes, mouth, skin, lungs and blood. Other symptoms include fatigue, stiffness and low-grade fever. There is no cure, but there are several medication options and lifestyle habits that can help (such as diet, exercise and reducing stress).
Every person with RA has a unique experience, and not even a doctor can tell you exactly what your journey will entail. But sneaking even a glimpse of what other RA warriors have experienced and learned since they were diagnosed can help you feel more prepared for the roller-coaster ride of RA.
Related: How Rheumatoid Arthritis Changed My Relationship With Pain
We asked our Mighty RA community to share what they wish they knew when they were diagnosed with RA bits of knowledge that might have made their path a little less bumpy, or that would have reassured them and shown them that what theyre feeling is completely normal. Consider the following list your RA cheat sheet. If youve just been diagnosed, youre now ahead of the game.
Because RA includes the word arthritis, many people assume the condition only targets the joints. However, RA is an autoimmune condition that causes inflammation not only in the joints, but other body systems as well, including the eyes, skin, mouth, lungs, heart, and blood. Fatigue and low-grade fever are also common.
[I wish I knew] how many other things apart from joints are affected. I really thought it just meant having a few stiff joints like you normally hear about arthritis but its so much more than that, it affects almost everything. Natalie P.
Related: Fighting the 'Stoner Stigma' as a Medical Cannabis Patient
Again, because of its association with arthritis, people often dismiss kids who exhibit RA symptoms. Doctors might have told you your symptoms were just growing pains or misdiagnosed you with another condition. Not only is it possible to develop RA as a child or teen, but its also common enough that theres a name for it: juvenile idiopathic arthritis. An estimated 300,000 kids and teens in the U.S. are affected by JIA, according to the Arthritis Foundation.
[I wish I knew] that young people could get it too. I kept being told I couldnt have those issues because I was too young for that and I ended up internalizing that idea. I wish someone told me illnesses dont care whether youre young or old, theyll still get you. Nicole S.
Some people find that with the right medications, their symptoms are drastically reduced, giving them the ability to lead a relatively normal life. On the other hand, certain medications can have absolutely no effect or make you feel worse. The point is, its important to take medications seriously. Dont stop taking them without a doctors approval, and know that if a certain medication isnt working for you, there may be another that will work.
Related: 7 'Red Flags' You Need a New Rheumatologist
I wish my doctor had expressed the severity of everything and that if we found the right med combo that I had a chance to go into remission. Twice I quit the meds due to side effects and I wish a nurse or someone had called me and told me the importance ofthe meds and staying under a doctors care. Meredith I.
Many people with RA find that fatigue affects their quality of life just as much as the joint pain. Fatigue can make you feel like youve run a marathon even though its only noon and prevent you from working, spending time with friends and exercising. People who dont live with chronic illnesses may think youre just tired and will feel better after a nap, but fatigue typically isnt resolved with a few extra hours of sleep.
Not everybody will understand about the rest days or the fatigue that strikes. Julie R.
[I wish I knew] that I would experience unpredictable episodes of extreme fatigue that extra rest and/or sleep will not cure. Genevieve M.
Lifestyle habits dont cause RA, and changing up your eating or exercise habits wont cure it. However, some find that eating a well-balanced, anti-inflammatory diet, quitting smoking, prioritizing sleep, reducing stress, and staying as physically active as possible helps minimize their symptoms. Talk with your doctor about strategies that make sense for your body.
Growing up I wish I had known more about implementing a healthy lifestyle (eating the right foods, staying in shape, etc.) when I was younger and it wouldnt be as hard now. Montana F.
Lets say it together: You did not cause your RA! In fact, scientists still dont know exactly what causes RA, though factors like gender, age and family history can contribute. Rather than spending energy feeling guilty about what you must have done to cause your RA, its more productive to focus on managing the condition as best you can.
[I wish I knew] that other kids had JRA as bad as I did, and that having the disease wasnt my fault. Alyson K.
There are a few blood tests physicians use to help diagnose RA. These tests look for the presence of antibodies that signify you have high levels of inflammation in your body. These tests include rheumatoid factor, anti-CCP, ESR and CRP. These tests, combined with your symptoms and imaging scans, contribute to an RA diagnosis. However, just because you do not test positive for RA, does not necessarily mean you dont have it. If you still exhibit the symptoms of RA, you might have seronegative RA, which means you dont have the antibodies that usually indicate seropositive RA. Make sure you see a rheumatologist who understands this possibility (as well as the possibility of testing positive for RA, but actually having a different autoimmune disease like Sjogrens syndrome).
Wish I knew my bloodwork didnt have to be positive to RA. Danielle F.
If you have one autoimmune disease, you are at risk for developing another (or two). Experts think genetics may be at least partially to blame since one gene could be linked to several different autoimmune diseases. Exposure to environmental factors could be another trigger. About 25% of people with autoimmune diseases have a tendency to develop additional autoimmune diseases, according to research.
[I wish I knew] that I could be more prone to other autoimmune diseases as well. I am at three now. Dani L.
Since RA causes your immune system to attack healthy tissues, some drugs treat RA by targeting the parts of the immune system that cause inflammation. As a result, a common side effect is a weakened immune system and greater susceptibility to illness since youre less able to fight germs.
If youre taking medications that lower your immune system, youll want to take steps to avoid coming into contact with germs; for example, by frequent hand-washing and staying away from people who are sick.
If anyone suggests that RA is no big deal or can be easily cured, they must not know anyone living with RA. Far more than just joint pain, the condition often forces you to limit or alter activities you used to do with ease. Its only natural to experience some anxiety and/or depression while you come to terms with your diagnosis. Theres no shame in reaching out to friends, family, therapists and/or online support groups for help.
I wish I knew my life was going to change completely. Most people dont understand what RA really does to a person. I have found people that think and they have told me that RA is curable. Its very frustrating trying to explain them. They think they know more than my rheumatologist. Janeth G.
No two people with RA are exactly alike, and one medication can work amazingly well for one person and have no effect on someone else.
Thats why its important to find a rheumatologist who is willing to try different treatment options and approach your relationship as a partnership. Settling for the first rheumatologist you meet, even if they arent enthusiastic about finding the best treatment for you, could mean you miss out on helpful disease management strategies.
I wish someone would have told me that a relationship with my rheumatologist was a beneficial step in my care. Finding a rheumatologist who believes we are a team and hears me out is so important to my overall care. Knowing me as a person and not just a patient humanizes my appointments. Elaine W.
Check out these stories for more insight on RA from our Mighty community:
Tatum O'Neal's Honest Photo Reveals the Painful Side Effects of Rheumatoid Arthritis
An Important Message to Doctors Who Treat Young Patients With Chronic Illnesses
What I Want Others to Understand About Life With Chronic Illness
More:
11 Things People Wish They Knew When They Were Diagnosed With Rheumatoid Arthritis - Yahoo Lifestyle
It really is never to late to start a healthy lifestyle - and now a new study revealed you can add more than 10 years to your life with some simple changes. The Harvard study has revealed maintaining five healthy habits by 50 can add more than a decade of healthy life by holding off major diseases.
Those who ate a good diet, exercised, were a healthy body weight, did not smoke and did not drink too much, lived free of type 2 diabetes, cardiovascular disease, and cancer for far longer.
The findings of the current study highlighted the importance of health prevention
Dr Yanping Li
The scientists report females who maintained all five habits by the age of 50 could expect to live to 84 years and four months before succumbing to any of the illnesses.
Female who followed none of these practices, conversely, would likely develop at least one ailment by 73 years and eight months.
Males who followed none of the healthy behaviours were also likely to develop one of the three conditions by 73 years and one month.
READ MORE:Coronavirus outbreak UK: How to protect yourself as Britons infected
They could, however could delay the deterioration until 81 years and six months by living well.
Dr Yanping Li, the studys senior research scientist at the Department of Nutrition at Harvard TH Chan School of Public Health, told Express.co.uk: It is never too late to start a healthy lifestyle, but the earlier the better.
The life expectancy is growing worldwide including both developed and developing countries, thats why more and more people concerned about the healthy ageing.
Previous studies have found that following a healthy lifestyle improves overall life expectancy and reduces risk of chronic diseases such as diabetes, cardiovascular disease, and cancer.
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But few studies have looked at the effects of lifestyle factors on life expectancy free from such diseases.
The findings of the current study highlighted the importance of health prevention.
The Harvard scientists examined data from two longitudinal studies involving more than 110,000 people dating back up to 34 years.
Dr Li added: The study was impossible without 30 plus years of data collection and data management of many co-workers.
Healthy diet was defined as a high score on the Alternate Healthy Eating Index, regular exercise as at least 30 minutes per day of moderate activity, healthy weight as a Body Mass Index (BMI) of 18.5-24.9 kg/m2; and moderate alcohol intake as up to one 175ml glass of wine per day for women and a maximum of two glasses for men.
Lifestyle factors including smoking, exercise, alcohol intake, body weight and diet quality have long been known to impact both life expectancy and likelihood of chronic diseases.
However few studies have looked at how a combination of lifestyle factors relate to life expectancy free from such diseases.
The new study is the first to reveal the majority of the extra time will be spent in good health.
Males who smoked 15 or more cigarettes a day or obese men and women with a BMI of 30 or over, had the lowest proportion of disease-free life.
The studys senior author and Harvard Professor of Nutrition Dr Frank Hu wrote in the report: Given the high cost of chronic disease treatment, public policies to promote a healthy lifestyle by improving food and physical environments would help to reduce health care costs and improve quality of life.
The rest is here:
How to live longer: Harvard study reveals how to add DECADE of healthy life - Express
In our hectic lifestyle, often our workplace is the source of a lot of pressure and workload. We need to learn to maintain a balance, not letting our work stress permeate into our personal lives and vice versa, while at the same time ensuring to keep in mind the following steps to maintain our psychological well-being at the workplace.
Time management
Effective time management is the key to staying mentally healthy. Make it a point to disconnect from work on the weekends. It is important to set realistic goals, prioritize tasks and maintain a balance between demands of work, family as well as personal life.
Adopt healthy lifestyle choices
A disciplined and healthy lifestyle is very beneficial in maintaining mental health. An adequate sleep, a proper diet, and regular physical exercise would help us stay physically as well as mentally fit.
Avoid monotony
Often the mundane routines could become very depressing. It is useful at times to alter the physical appearance of your work station. Rearrange your desk, make efforts to brighten the room, and also try and bring changes in your work routine.
Allow yourself to take regular breaks
It is important to allot a me time, allowing yourself to get refreshed. It is ok for you to have a do nothing in your to-do list. Listen to yourself, and take time out from work and family.
Planning a short vacation could be one of the best ways to de-stress! It is important to keep aside some time for a recovery period along the way, to help replenish the energy being invested by you. This is not just a reward to give yourself for your efforts, but also a necessity for you to rejuvenate and take care of your own needs.
Keep it simple
Try and focus on one thing at a time. Maintain clear boundaries, and work towards short term goals. De-clutter your work space, and try to keep it simple, neat and tidy. Simplicity in your work environment would prevent distractions, and would help keep you motivated to work.
Focus on yourself
Instead of comparing notes with others, try to focus on your own performance. Despite of living in this competitive world, it is more beneficial to be focussed on your own work and efforts, rather than trying to succeed over others. Remember your own goals and targets, and be motivated towards it.
Prioritize
There will inevitably be times when you have too many things to be done. Rather than getting flustered, reorder the priorities in your head, striking off the less important or urgent ones and focussing on the present instead. At times like this, its important to take a step back and introspect on the reasons of our actions and why we want to achieve what weve wanted to.
Have realistic expectations
Getting caught up in the hectic pressures of our work often leads us to expect too much from ourselves or from others as well. Therefore, it is necessary to be able to remind yourself to be realistic in your evaluations, so that your decisions are based on objective facts rather than your faulty and unrealistic expectations. Always keep the external factors in mind, which are not in your control, to avoid experiencing chaos and confusion at the last minute.
Maintain clear boundaries
Not letting your personal life mix with your professional life though sounds quite an impossible quest, actually isnt so difficult to achieve. It is essential to ensure you have dont let your work spill into your home life as this is likely to have an adverse influence on your interpersonal relationships. At the same time, do not let your personal problems interfere with your professional responsibilities at your workplace.
Dont overcommit
Be aware of your limitations and also accept them. The goals that you set for yourself must be doable and achievable, without having excessively high or optimistic expectations from yourself. Take on only as much as you can handle, and its ok for you to delegate tasks to others or to be assertive.
Use humour
If you make an effort to find opportunities to smile and laugh often, not only would this help lighten your mood, but it will also have a positive effect on the others around you.
This is the cheapest and easiest stress-buster ever. While it is easy to get trapped in the vicious cycle of a hectic routine, it is more important to remember to enjoy yourself. Look for opportunities to laugh at, and humour is a great way to lighten the mood and relieve your stress levels. Being at work doesnt mean you cant have fun!
(The author is Consultant Psychiatrist and Director at Fortis School Mental)
Continue reading here:
Work-life balance: Is our mental health taking a toll due to stress - Hindustan Times
Colorado has one of the healthiest populations in the nation, but that doesnt mean some resolutions arent in order for 2020, assuming they havent been already attempted and cast aside.
Residents of Logan, Morgan, and Prowers counties may want to consider watching what they eat and shedding a few pounds. Make that a lot of pounds. Residents of Bent, Saguache and Adams counties need to get better at keeping something else out of their mouths cigarettes.
And residents of Denver, Boulder and pretty much all the ski-resort counties, please do your livers a favor in 2020 and cut back on the binge drinking.
SmartAsset, a personal finance firm, looked at those three behaviors, along with rates of health insurance coverage, longevity and access to a physician to come up with an overall health score that was used to rank 48 of Colorados 64 counties. There wasnt sufficient data in the 16 counties excluded.
Our study identified the healthiest counties in Colorado by considering length of life, health behaviors and healthcare access, said AJ Smith, vice president of financial education at SmartAsset.
A goal of the SmartAsset study was to help consumers understand how certain behaviors might impact life insurance premiums in different areas, Smith said. But the study offers a trove of public health information, including a comparison of lifespans.
Douglas County ranked as the healthiest county in the state, followed by Boulder, Pitkin, Broomfield and Eagle counties. Get outside of the ski resort areas, however, and rural residents in Colorado tend to have lower health scores and shorter lifespans.
Rural doesnt always mean healthier, which may surprise some Front Range city dwellers who aspire to trade the stress of congested roads and demanding workloads for clean air and open vistas.
In Douglas County, which had the highest health score in Colorado, about 3,494 years of life are lost before age 75 per 100,000 residents. Only Pitkin, Summit and Eagle counties show fewer hours of life lost prematurely, in the low 3,000 range.
At the other extreme, Huerfano County residents lost 13,227 years of life prematurely or nearly four times as many as in Douglas. Las Animas County residents lost 12,439 years of life to premature deaths and in Conejos, it is 10,271 years of life lost.
Granted, not everybody gets to live to age 75. But why should someone living in Walsenburg or Trinidad face higher odds of early death than someone in Highlands Ranch or Aspen?
It is totally tragic, said Emily Johnson, director of policy analysis at the Colorado Health Institute.
There is an old saying that people spend their health to accumulate wealth, and then spend their wealth to recover their health. But the reality is that having more wealth allows someone to maintain better health.
What Douglas and the ski resort counties share in common are higher median household incomes, while the counties with the lowest health scores have some of the lowest household incomes in the state. That leads some to conclude that improving health is an economic development question, not just a behavioral one.
There is a lot there that is pushing you to poor health when you are lower-income, Johnson said. It ranges from the stress of making the rent to whether a person feels safe going for a jog in their neighborhood.
Higher-income households have better access to resources that promote and maintain health and more options for off-loading stress, she said. And they are more likely to have jobs that come with health insurance.
Douglas County has the lowest uninsured rate in the state at 3.7%, while Broomfield, Gilpin, Clear Creek and Jefferson counties all had uninsured rates below 7%. El Paso, Boulder, and Larimer counties, the larger population centers outside metro Denver, had uninsured rates just above 7%.
At the other extreme, 17.5% of residents in Saguache County lack health insurance coverage, and 15.3% of Garfield County residents arent covered. A lack of coverage can cause people to delay visits, allowing chronic conditions to go untreated.
And a lack of health insurance coverage doesnt necessarily motivate people to take fewer risks with their health, even though the consequences for them are more severe if they dont stay healthy.
If we were purposely logical creatures, we would never smoke or drink, Johnson said.
As executive director of the Tri-County Health Department, which covers Douglas, Arapahoe and Adams counties, John Douglas has a front-row seat on how economic differences play out in public health outcomes.
Douglas has Colorados highest health score and the nations sixth-highest, a top ranking other studies have confirmed. It also has Colorados highest median household income at $115,314. Arapahoe ranks 14th in Colorado and 110th nationally on its health score. It holds the 10th spot in Colorado for household income at $73,925. Adams ranks 36th on its health score locally and 722nd nationally. It has the 17th spot in Colorado on household income at $67,575.
Heres just one example in how county wealth plays out in creating different options to improve health.
Douglas County has 3.7 times the concentration of fitness and recreational sports workers than the country as a whole does, so many it ranks fifth in the U.S., according to the U.S. Bureau of Labor Statistics.
Arapahoe County has 1.85 times the concentration, not as heavy as Douglas, but nearly double the U.S. average. Adams County, by contrast, matches the national average. And Lake and Montrose counties they have about as half as many fitness workers as would be expected.
When SoulCycle, the trendy indoor cycling chain out of New York, opened its first Colorado location, it didnt pick Aurora or Thornton. It set up shop in Cherry Creek, Denvers ritziest retail district.
People who do well in life have the resources to better educate themselves about staying healthy, and they likely have a stronger motivation to do so, said Douglas. But the equation is a complex one, with a lot of variables.
A 2007 study published in the New England Journal of Medicine linked about 40% of health outcomes to personal behaviors, such as putting on too many pounds, smoking and substance abuse, said Gabriel Kaplan, chief of the health promotion and chronic disease prevention branch at the Colorado Department of Public Health and Environment.
Genetics, including traits that leave some at a higher risk of cancer or heart disease, explains about 30% of health outcomes. Social conditions such as economic opportunities and educational attainment account for about 15% of the equation. Health care access, something public health officials have focused heavily on, only contributes about 10%, while environmental conditions, such as pollution, contribute about 5% of the mix.
But it is important to note social conditions tie into personal behaviors. Someone born in a town where teenagers smoke at an early age or drink heavily is likely to pick up life-shortening habits and addictions. Likewise, a worker in an area with poor job prospects or a farmer dealing with wild swings in crop prices may try to cope with stress in unhealthy ways.
If the only store where you can get produce is a convenience store, you are not as likely to have a diet with fruits and vegetables, Kaplan said. We need to make sure communities are set up to promote health. It is not just a matter of individual choice.
Alcohol consumption is one behavior where higher incomes dont correlate with healthier behaviors. Some of the most well-off counties in Colorado have the highest rates of self-reported excessive drinking.
We have been talking about this in public health circles, Douglas said. It is an underappreciated and ignored health issue.
Excessive drinking involves drinking heavily in a short period of time with the express goal of becoming intoxicated. The National Institute on Alcohol Abuse and Alcoholism defines it as five or more drinks in a two-hou
r period for men and four or more drinks for women.
Deaths in the U.S. from binge drinking have more than doubled the past two decades, with the sharpest increases for women and the middle-aged, according to the Center for Health Progress. That statistic that sheds a whole different light on the mommy drinking culture.
Boulder County, despite its reputation as a health mecca, had the second-highest rate of excessive drinking in Colorado at 23.6%, according to SmartAsset. The University of Colorado Boulder, which regularly appears on rankings of the nations top party schools, might drive that number up, but students alone arent to blame for Boulders lack of sobriety.
Only Denver County, with its abundant bars and craft brewers and millennials who frequent them, had a higher rate of people who engage in excessive drinking at 25.7%.
Denver has a drinking problem, Douglas said. Good luck, however, getting Denver or Boulder to admit they have a drinking problem.
Outside those two, the next five counties with the highest rates of excessive drinking are all ski resort counties. Drinking after a day on the slopes might be a tradition for many, but it appears the locals keep the party going even when the tourists are gone.
Huerfano County, which ranked 47th out of 48 on its health score, had an excessive drinking rate of 15%, a full 10 percentage points lower than Denver and the second-lowest in the state. It tied with Otero and only trailed Saguache. All three counties are among the poorest in Colorado.
Every five years, the 53 public health agencies in the state are tasked with putting together a community health assessment which they use to identify the top priorities for the following five years, said Theresa Anselmo, executive director of the Colorado Association of Local Public Health Officials.
Anselmo urged those who look at health statistics and rankings not to play the blame game and realize that for many people, achieving better health requires more than a resolve to do better.
Maybe a community cant attract a physician no matter how hard it tries and the national grocery chains wont come anywhere near. That leaves residents with fewer options to eat healthy and fewer resources for one-on-one counseling about weight management.
Rural areas tend to have older populations, who are more prone to health problems, Anselmo notes.
And self-selection plays a part. Colorados reputation draws in those looking for a healthy lifestyle, but they tend to settle along the Front Range. And even within the state, people who can afford to do so move into healthier communities.
Folks that have more means end up living in healthier places, said Douglas. You dont have to live near the Suncor refinery. You can live in Castle Rock.
While Colorado may do better than other states on physical health measures, mental health remains a challenge, which is reflected in higher rates of suicide and substance abuse, Kaplan said.
Stress is often a driver behind behaviors like smoking, binge drinking, substance abuse and overeating, and the state is focused on providing people with coping skills to deal with stress.
Behavior is not just a matter of choice for people. We look at strategies that make it easier for people to make healthy choices, said Kaplan.
For example, the state has invested heavily in the Colorado QuitLine, which helps those who are trying to kick the nicotine habit through coaching and medications. In 2004, 23% of state residents smoked tobacco. Thanks to higher tobacco taxes, indoor smoking bans and more resources dedicated to quitting, that figure is below 15%.
That reduction is part of a larger national trend resulting in a big decline in lung cancer deaths.
For us, it is all about trying to help everyone in the state to have the chance to have a healthy life, to have a long and fruitful life, Kaplan said.
Go here to read the rest:
Colorado a healthy state overall, some counties more than others. And its not just the poorer areas with serious health concerns. - The Denver Post
The 1980s have gone down in history as the decade of excess (as if the gas-guzzling V8 cars of the 1970s or the rise of fast fashion in the 1990s never happened). But the 2010s have put it all to shame.
This was the decade where convenience crushed everything else. Prime two-day shipping became not a luxury, but a way of lifethat would give way to one-day shipping, then same-day shipping. Grubhub, Doordash, and Uber Eats became the ubiquitous, on-demand service to have any delicacy delivered. We had the explosion of smartphones, built from rare, mined materials. These were the supercomputers in our pockets, but due to planned obsolescence, fundamental fragility, or just the promise of thinner, faster, better, they still mandated upgrades every 12 to 24 months (no matter the consequence). Over the past decade, so many of the consequences of consumption became invisible: We forget that every search we make or song we stream has a cost: The cloud is really a server farm that needs impossible amounts of energythough that did nothing to quell the cryptocurrency boom.
None of this hit home until the last days of 2019, when I reached out to expertswho specialize in everything from packaged food to airline travel to architectureasking them to share their predictions for their industries in 2030. And while I said nothing about the environment, it was top of mind for almost everyone.
The products we choose to consume are more important than the clothes we wear or the cars we drive. People dont post pictures of their cars, but they post pictures of their food regularly. They want their friends to know two things: 1) what new thing they have discovered, and 2) what the decision to consume it says about them. This spirit of sharing and discovery has made people more adventurous, but where it was once about a specific in-restaurant dining experience, it now extends to everyday consumption of snacks and beverages.
Thankfully, advancements in e-commerce infrastructure have allowed our industry to make more product varieties available to consumers.
The tension we will face going forward is balancing consumer demand for endless options with the inconvenience of having to actually make choices. Choices can sometimes create friction in the purchasing process. We will have to design and deliver indispensable offerings and provide consumers with the knowledge and guidance to select products that best meet their needs.
Related: How will consumers balance the struggles of prioritizing sustainability with the need for convenience? Our consumers need for convenience is real, and its not going awaythats why delivery is on the rise. However, convenience creates waste: bags, boxes, plasticware. When my team is innovating at PepsiCo, sustainability is one of the top considerations. In the future, packaging must be more responsible while still being portable.Dena vonWerssowetz, senior marketing director for global beverages, PepsiCo
With absolute certainty, climate change will be the defining force in the next decade for all of us. There will be a growing earnestness to rethink how we live, work, and move around in response to conspicuous signals that were in trouble, from everyday tidal flooding to increasingly bizarre weather. Despite these alarm bells, the challenge ahead for designers will be to reconcile these necessary changes with our penchant for greed and laziness as consumers. This can be done, though, and here are two opportunities that fit this bill.
First, not moving around as we much as we do now will become a focus, especially for private and public employers compelled to curb business travel in the interest of reducing their carbon footprints. The design opportunity here is to create all-new ways of replicating in-person collaborations. Forget videoconferencing, which is a cave person version of whats ahead. Instead, there will be breakthroughs in extended reality, robotics, and smart surfaces that let us transcend geography.
Second, well have to be a lot more efficient when we are moving around. All transportation will become intermodal (meaning it orchestrates handshakes with other modalities) and multifunctional (meaning it does more than just one thing). Jammed city infrastructures will not tolerate one-dimensional vehicles that just deliver people or just deliver freight. This will require new vehicle form factors that are born of co-designing. Earlier in the decade, vehicles that are actually designed for both ride-sharing and delivering food and parcels will emerge. Later on, well see wilder mashups between cars and non-automotive brands that offer entirely new mobility experiences. Devin Liddell, principal futurist, Teague
Whether its CEOs declaring the need to redefine capitalism or the climate movement sparked by Greta Thunberg, there is a reexamination of fundamentals afoot: of the place and purpose of governments, businesses, and individuals in society. As we look at whats ahead, were seeing a groundswell of peopleenabled by digitalexerting pressure on organizations to redefine their success in ways other than financial growth alone. People want their purchases to reflect the social, environmental, and political causes they care about. After a long streak of pure profit-chasing, this is an epoch-defining opportunity for companies to reimagine their business models, services, and products around new definitions of valueto switch from digital transformation to purpose-led transformation.
Well see more leaders espouse purposeand then get caught up because its not aligned with some element of their operation. This reality is going to be really hard to resolve because as we transition, everyone is open to critique about something. Social media may not make plastic or dig up minerals that cannot be renewed, but it is open to criticism that it is causing social and political distress. Retailers may shift to ethically sourced products, but ship from halfway across the planet. The important thing is to startand that means with metrics. French corporate services giant Sodexo, with a number-driven emphasis on cutting food waste, is a great example. Could they reinvent everything they do? Probably. Should they start somewhere (and they have)? Yes. Ethical paralysis is not an option and will be called out. We believe it is better to be on the journey and admit you have a distance to go than burying your head. Theres a cynical game being played of looking at percentages as they are applied to contributors to global warming. There is always a sector more responsible than yours for CO2 emissions for example. But if we all take that approach, then nothing changes.
Over the next few years the idea of consumer will come to feel really backward as a labellike the idea of servant is pretty awkward in the 21st century. As causes grow as a motivation for purchase, we will see companies try to grow a direct link between the purpose of their employees and that of their customers, and to grow that as a direct connection. If you look at Bo, a new U.K. bank from RBSthey are explicitly trying to help their customers develop better money habitsas they say you do a little, we do a little. Its not hard to imagine a next step that connects their employees directly to customer outcomes.
As people begin to shift from a me to we mindset, tomorrows success stories will belong to organizations that design with all life in mind. As designers, we must begin to address people as part of a greater ecosystem, embracing a broader, more holistic systems mindset that starts to make the traditional user-centered design approach sound way too self-centered. Mark Curtis, cofounder and chief client officer, Fjord
In the next decade I believe experiential design will play a greater role and impact lives as people interact with the built environment. With the launch of 5G technology, the ability to create and transmit massive amounts of new content while were in constant motion and engagingin real timewith the built environment will be a major disrupter in communities. Expe
riential designs elevation to customizable and personal experiences that are built around individual behaviors and preferences will impact daily actions from a healthcare doctor visit, to educational experiences at two- and four-year institutions, to even vacations.
Imagine if youre a history buff, standing at the base of the Statue of Liberty. Youre presentedbased on your profile and interestsinformation as to how Lady Liberty was created and built. Then youre connected to details about Ellis Island regarding immigrant passengers, maybe even about your ancestors and the ships they arrived on. Instead of going back and researching, the information is curated and accessible in real time. Our engagement impact within the built world will be defined not only by what we see and feel, but with tailored experiences and information.
I believe the next decade will couple and improve these individual experiences with a greater focus on personalized health. With companies designing more high-tech wearables that gauge and record data, knowledge focused on healthy lifestyle and well-being choices will shape physical spaces, from college recreation spaces to athletic performance and research facilities, where the built and virtual environments become more integrated and seamless. Bradley Lukanic, CEO, CannonDesign
While tech boosters, hypemongers, and Davos dwellers continue to proclaim that we are living in a moment of technological revolution, economists, historians, and other observers have been telling a different story over the last decade: that we have been experiencing an extended period of slow economic and productivity growth since the 1970s. One possibility is that this period of slow growth will keep on going for many years, a potential some economists are, in fact, predicting. Overhyped and buzzword-laden technologieslike todays ubiquitous AIwill continue to underperform on expectations and incremental change will remain the norm.
Part of what makes meaningful growth so hard is that we underestimate the amount of significant change that has taken place over the last 150 years. Uber and Lyft provide some improvement over taxis, but that advance is not as great as the ones humans experienced earlier through the invention of automobiles, concrete and asphalt roads, and, well, taxi companies themselves. The difficulty in creating deep change is reflected in companies failing to produce profits. Lyft and, especially, Uber have struggled to be profitable, but so have WeWork, Tesla, Twitter, Peloton, and several other hyped firms. Moreover, research productivity in general has decreased over the last 50 yearsthat is, it takes more human effort and money to produce new researchperhaps in part, because, as some argue, all of the low-hanging fruit of technological and scientific change has been plucked. While boosters will always argue that some revolutionary technology, be it nanotechnology or true AI, is just over the horizon, theres really no reason to go along with such predictions or assume that our extended period of slow growth will end soon.
In this possible low growth future, our infrastructure will continue to degrade, and we will persist in our mastery of not acting to stop global climate change. Designers might capitalize on this moment by creating cheap solutions for consumers to adapt to their ever-warming world. But designers might also find their work increasingly casualized and precarious, as employers turn to temp labor and Uber-like apps that define designers as partners, not employees. Jobs will come and go, but wages will remain stagnant. This isnt your grandparents dystopia, a Blade Runner-esque hellscape of skyscrapers, androids, and flying cars, but rather something not much different than what we live in now, just continuing to molder. Lee Vinsel, assistant professor of science, technology, and society at Virginia Tech
Excerpt from:
The next decade of design will be about fixing the last century of excess - Fast Company
By: Lifestyle Desk | New Delhi | Published: January 6, 2020 2:10:28 pm Add some healthy flavours to your winter days with these delicious salads. (Designed by Gargi Singh)
Winter is when we feel like indulging in fried samosas and tikki. But how about giving a healthy spin to your diet this winter? As more and more people have started to adapt to a healthy lifestyle, we thought why not replace plain, boring salads with some classic winter veggies that are not only refreshing but filling too. So if you are in the mood for some mouth-watering salad recipes, we have some help for you.
Try these DIY, delicious and quick salads that make for a wholesome treat.
Beetroot Tartare Salad by chef Tarun Sibal, director, One Fine Meal
Ingredients
For Walnut and Mooli Curd
1/2 cup Hung curd5ml Fresh lemon juice1tbsp Grated radish4 no Crushed walnutSalt to taste
*Mix all the ingredients together
For Beetroot Tartare
2 no Large red beets3tsp Walnut oil2tbsp Apple cider vinegar1tsp Pepper1tsp Madras curry powder1tbsp Vinegrette dressing
Method
For the beets
*Blanch the beets in water, vinegar, salt, sugar.*Dice it into small cubes.*Temper with madras curry powder and walnut oil.
For avocado and cashew
*Blend ripe avocado and hydrated cashews into a paste. Add salt, pepper, lemon.*Serve the tarter with a help of a mould. Add pea shoots, pine nuts, vinaigrette, and cracked black pepper .
Warm Sprouts Salad by chef Vineet Bahuguna, Hilton Garden Inn, New Delhi/Saket
Ingredients
100g Beans sprouts30g Bell pepper juliennes30g- Carrot juliennes20g Green onion juliennes5g GingerLight soya sauce to taste5g Sugar10ml Sesame oilCrushed black pepper to taste5ml Lime juiceWhite sesame seeds for garnish
Method
*Heat sesame oil in a wok, add ginger, carrot and bell peppers. Saut for few seconds then add the sprouts and stir well.*Add in soya sauce, sugar, crushed black pepper and toss well on high flame.*Add green onions and give it a toss.*Finish with lime juice and white sesame seeds garnish.
Grilled Chicken Poke Sriracha Aioli by chef Sidharth Sharma, corporate chef, Saints N Sinners Gurgaon
For base
1/2 cup Boiled and cooled soba noodles
For Grilled Chicken
1 no Boneless breast of cleaned chicken2 no Chopped garlic clovesSalt to taste1tsp Virgin olive oil1/2tsp Chili flakes1/2tsp Crushed black pepper
For dressing Sriracha aioli
1tbsp Sriracha sauce1tbsp Extra virgin olive oil2-3 np Chopped garlic cloves1/2tsp Lemon juice
Toppings
1/2 no Beetroot (roasted/raw)4-5 no Avocado slices1/2 no Carrots peeled and sliced1/4 cup Red cabbage, cut into squares1 no Spring onion greens1/2 no Bell peppers (optional)2-3 pods Edamame beans
Method
*Clean and marinate the chicken breast and keep aside for at least half an hour.*In the meantime, prepare the dressing by mixing the ingredients. Use a whisk to blend the dressing evenly.*Drizzle the boiled and cooled soba noodles with some dressing and arrange it on a clean plate or a shallow bowl.*Grill and slice the chicken breast and arrange it over the soba noodles.*Individually douse each of the toppings in the dressing and arrange them around the soba and grilled chicken.*Drizzle some dressing on to the dish.*Additionally you can sprinkle a mix of healthy sunflower, flax seeds etc to add crunch.
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Enjoy a healthy winter with these easy salad recipes - The Indian Express
KNOXVILLE, Tenn. Need help planning your New Year's Resolution? The Knoxville Health and Fitness Expo wants to help you stick to those goals.
This weekend, vendors from around the city will be at the Knoxville Expo Center to share how they can help people make better food and fitness choices.
The event hosts a variety of vendors including apparel, sports nutrition, personal care products, gyms and health clubs.
Vendors were able to show off their new technology and ways to prepare meals so you can eat both quickly and healthy.
One vendor said it's important to pick a plan that will be sustainable for a long time.
"I wouldn't say if you were trying to do a new healthy lifestyle you would call it a diet because then you are saying no to things you like and then that's not sustainable," said Ariane Mitchell with Hello Fresh.
The Knoxville Health & Fitness Expo is a free event to attend and will go on 11 a.m. to 4 p.m. Sunday.
See the original post here:
Knoxville Health Expo offers tips to succeed with fitness goal - WBIR.com
Clean eating is more than a movement. Its a holistic approach to food that can lead to a tougher immune system, increased energy levels, a stronger heart, improved brain health and more. So what does eating clean for beginners look like in practiceand what does it take to reap the benefits?
Getty
What is clean eating?
According to the Mayo Clinic, clean eating describes following a whole food diet, which consists of fruits, vegetables, whole grains and healthy fats, while limiting the consumption of processed snack foods, sweets and other packaged goods.
Healthy eating benefits
This season, you should think French green beans over French friesand for a variety of reasons. Medical News Today reports that clean eating can deliver significant health benefits, including:
Food blogger and author of Anti-Inflammatory Drinks For Health Maryea Flaherty knows quite a bit about the upside of clean eating. After her mother was diagnosed with stage IV metastatic cancer, Flaherty began researching the relationship between nutrition and diseasewhich ultimately inspired her to rework her approach to food and start a blog focused on nutrition and natural living. Today, Flaherty writes on a variety of food and wellness topics via Happy Healthy Mama.
While in the past she never made the connection between food and health, Flaherty says she now credits clean eating for contributing to the overall health of her family, including her two young children.
I have healthy kids because they have a nutrient-dense diet, says Flaherty. When you eat a lot of processed foods, you eat fewer fruits and vegetables because theres less room in your diet. Her regular family meals now include eggs, oatmeal, chicken and vegetables.
Getting started with healthy diet changes
It may be the season for eggnog, latkes and a slew of other seasonal sweets, but Flaherty has guidance for those aiming to eat clean during the holidays, and perhaps adjust their habits more permanently. Consider these quick tips if youre looking for healthy lifestyle diet changes.
Think delicious with your clean eating diet
People have preconceived notions that eating a healthy diet cant be tasty, says Flaherty. But for the healthy food advocate, nutritious combinations can please the palate, too.
Many of her featured recipes include items such as pitted dates, nuts, cocoa powder, raw honey and unsweetened shredded coconut, for instanceingredients that pack a flavorful punch without the added sugar and calories. For Flaherty, the trick is to dedicate some time to educate yourself about healthy alternatives to anything thats fried, high in sugar or packed with trans fats. Incorporate those still-tasty alternatives into your daily diet, and the easier it could be to commit long-term to a clean eating regimen.
Shop smart for your whole food diet
Clean eating begins in the grocery store, not your fridge. Consider these tips when youre shopping:
Eat organic when you meal plan for clean eating
There are plenty of advantages to eating organic foodsproducts that dont contain any pesticides, fertilizers, solvents or additives. USDA-certified organic foods are grown and processed according to strict federal guidelines that cover everything from soil quality and pest control to animal raising practices. While not everyone can afford to limit their diet to organic food, it doesnt need to limit healthier choices.
If you can afford organic, thats fantastic. Then youre getting less pesticides in your food, says Flaherty. But non-organic foods are still nutritious. So if you cant afford them, dont let that stop you from eating fresh produce.
Be kind to yourself with healthy eating lifestyle changes
Clean eating should be a life goal, not a daily obsession, says Flaherty. Theres a fine line between being conscious and trying to eat clean and becoming obsessed with healthy eating.
Cutting out sugar-laden and fatty foods can certainly improve your mood and boost your energy levels. But eliminating entire categories of food, such as carbs or grains, can be counter-productive. I try not to demonize any food groups, says Flaherty. I just eat more fruits, vegetables and whole grains rather than foods that are processed.
Identifying how to start a whole food diet is all about finding balance: making smart, thoughtful choices about what to purchase and prepare while educating yourself and prioritizing self-improvementnot perfection.
Read this article:
A Guide To A Clean Eating Diet Over The HolidaysAnd Why A Year-Round Regimen Makes A Difference - Forbes
When you think about your preride prep, chances are, the coffee is just as important as the gels or energy bars you stash in your pockets. Which is good, because the health benefits of coffee, including a decreased risk of certain cancers, dementia, and stroke, are widely known. And while there is evidence that a cup of joe can also protect against the development of type 2 diabetes, new research out of Sweden found that the way you make your coffee might play a bigger role in the diseases prevention than previously thought.
In the study, published in the Journal of Internal Medicine, researchers looked at data from 421 participants in the Vsterbotten Intervention Program (1991 to 2005) who, after about seven years, developed type 2 diabetes and compared them to 421 participants who stayed healthy.
They looked at specific biomarkers in the participants blood samples (that were frozen from the Vsterbotten Intervention Program) and found that those who drank two to three cups of filtered coffee a day were 60 percent less likely to develop type 2 diabetes than those who drank only one cup of filtered coffee a day. However, drinking unfiltered coffeeboiled, K-cups, or French press, for examplehad no effect on type 2 diabetes risk.
So whats the deal? While researchers dont know for sure, the compounds in coffee that are known to elevate your blood lipid and homocysteine (an amino acid) levelswhich could lead to type 2 diabetesget captured in the filter paper and dont actually make it into the coffee you end up drinking, according to Rikard Landberg, Ph.D., study coauthor and head of the Division of Food and Nutrition Science at Chalmers University of Technology.
While this may seem alarming, Landbergs takeaway is still a positive one: Coffee isnt detrimental to your overall health. Intake of two to three cups per day could make a significant contribution to a healthy lifestyle for prevention of type 2 diabetes, he told Bicycling.
[Find 52 weeks of tips and motivation, with space to fill in your mileage and favorite routes, with the Bicycling Training Journal.]
While this specific study found that filtered coffee may be best for prevention, coffee, in general, contains chromium, which helps your body utilize insulin (a hormone that regulates your blood sugar).
So if you have a family history of diabetes or simply want to reduce your chances of developing it later in life, go ahead and sip a cup for a jolt of caffeine in the morning as well as an afternoon pick-me-up. Itll do more than just wake you up.
Continue reading here:
Could the Way You Make Your Coffee Impact Your Health? - Bicycling
The Healthy Lifestyle Institute (HLI) hosted its second annual summit on Friday, Dec. 6 on the Pittsburgh campus. The summit consisted of presentations and updates from researchers across campus on their work to transform lifestyle research into health and wellbeing for people in all stages of life.
Housed within theSchool of Education,HLI was founded in 2017 with amissionto develop, translate and implement health and wellness programs for the Pitt community and around the Pittsburgh region.
At the summit, HLIs founding directorJohn Jakicic(EDUC 95G), introduced HLIs Schools on the Move initiative, which will provide grants to support innovative physical activity programming at 43 K-12 schools in the Pittsburgh area.
Were asking teachers to get creative. Were not just providing schools with basketballs and nets, said Jakicic, who alsoserves as chair of theDepartment of Health, Physical Activity, and Exercisein the School of Education. Were really interested in seeing how these projects unfold.
Original post:
Healthy Lifestyle Institute Hosts Second Annual Summit, Announces 'Schools on the Move' Initiative - UPJ Athletics
Its almost that time of year again. The time when goals are set, a new year begins, and resolutions are made. Your list of resolutions might consist of things like eating healthier, losing weight, or learning a new hobby.
But, what about your workplace New Years resolutions? You cant forget about those.
One workplace resolution you cant forget to add to your list is being more productive. And if you want to check this resolution off your list by year-end, you need to get creative and find new ways to boost productivity.
The new year is a time to become a new and improved you. If you want to start the year off on the right foot, take the following changes into consideration. Here are six healthy ways you can become a better (and more productive) you in the new year.
Do you know one of those employees who typically skips lunch breaks to power through a project? What about someone who works open to close without taking a break at all? You might think ditching lunch breaks (or breaks in general) helps boost productivity. If so, youre making a rookie mistake.
Nearly 90% of employees claim that taking lunch breaks helps them feel refreshed and ready to work. But, 38% of employees dont feel encouraged to take a lunch break.
Your body needs rest to function properly and be productive. And like your body, your brain needs a little rest throughout the day to perform well, too. If you want to boost productivity, cut your brain some slack and take a dang break!
If youre a workaholic, you might not be completely convinced about taking breaks. So, here are a few ways that taking a break can help you bounce back during the day. Breaks can:
When it comes to taking lunch breaks, every little bit helps. If youre nervous about leaving your work alone for an hour, start off small with a 10- or 15-minute break. Then, you can work your way up to longer breaks to give your brain some extra time to decompress and relax.
When it comes to staying on track and being productive, you cant be a negative Ned or Nancy. If you want to give yourself a productivity pick-me-up, you need positive vibes.
Positivity can help drive productivity. According to one study, happy employees are 12% more productive. On the other hand, unhappy workers are 10% less productive.
Being positive can turn you into one of those happy workers that enjoys a 12% more productive workday. Positivity can also spark creativity, improve collaboration, and help you overcome challenges.
To stay as positive as possible at work, try out a few of these tactics:
If you start looking at the bright side and seeing the glass as half full, youll be one step closer to a more productive you.
Everyone gets it. And, you cant always avoid it. Thats right, were talking about stress.
Whether you like it or not, stress is inevitable. But the good news is that instead of constantly trying to fight stress off, you can use your energy to manage it.
If you want to be more productive going into the new year, become a pro at stress management. Not learning how to effectively manage your stress can put a dent in your physical, emotional, and mental health.
To manage your stressors, try taking the following strategies for a whirl:
Pinpoint your top stressors and make a list of them. That way, you can nip stressors in the bud before they spiral out of control.
Its no secret that staying hydrated is an important part of being healthy. But, failing to stay hydrated (at work and at home) can quickly derail your productivity.
According to one study, individuals who drank enough water every day were 14% more productive at work.
Dehydration can hugely impact your workplace performance. Not drinking enough water can:
If you want to be more productive in the new year, you must hydrate, hydrate, hydrate. Become BFFs with H2O. Keep that water bottle filled to the brim, and keep chugging along with your work.
Sleep is no joke. Enough sleep can help motivate you and maximize workplace performance. But, bad sleep can leave your productivity crying out for help.
Chances are, youve probably taken sleep for granted at some point in your life. And the truth is, when you dont get a good nights sleep, youre not the only one who suffers from it. Your productivity suffers from your lack of sleep, too.
With more sleep, you can enjoy better concentration, less stress, and fewer health problems down the road (e.g., heart disease).
If you want to see your productivity levels soar through the roof in the new year, youve got to catch more ZZZs. You can improve your sleep habits by committing to a new nighttime routine. This means doing the following before you get a visit from the sandman:
Keep in mind, some sleep strategies that work for one person might not work for another. Dont be afraid to experiment with different sleep tactics and try something new.
So you might be wondering, How do exercise and productivity tie in together? You might also think, Surely, my exercise routine will not impact my productivity levels at work. If you are in this mindset, you need to get out of it ASAP.
Exercise and productivity go hand in hand. Heres some food for thought what are all of the benefits of exercising? Reduces stress? Check. Refreshes your mind? Check. Improves overall health? Check, check, check! So why wouldnt you use exercise to your advantage to give your productivity a boost?
Consistently exercising and maintaining a healthy lifestyle in general (e.g., working out and eating right) can improve your productivity in no time.
Consider including some form of exercise in your daily routine. This could be anything from doing some push-ups to going on an afternoon run.
If its hard for you to squeeze exercise into your schedule, start off small. Try going on walks after work or picking up some weights while you watch television. You can even try picking up some weights at work or doing desk exercises.
When it comes to exercise, every little bit helps, especially if youre trying to build up productivity.
Read more:
6 Healthy Ways to Boost Productivity Going Into a New Year - Thrive Global
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Currently, there are 158 million obese children around the world. With a calculated risk score for obesity in the next 10 years for 191 countries, it is estimated that more than 250 million more children and adolescents will be classed as obese by 2030, putting a lot of pressure on healthcare systems. This report was published by the World Obesity Federation's firstAtlas of Childhood Obesity.
Decrease in health
The report stated that children in developing countries like Asia, Africa, and Latin America were at risk because of the fast-changing lifestyles and the growing popularity and the aggressive marketing of fast food and junk food.
Dr. Tim Lobstein, the director of policy at the WOF and one of the authors of the report, said that there is a transition away from the traditional diets and ways of doing things. With the rise of technology, people are moving less and expending less energy. People are now becoming more sedentary and are adopting a Western-style diet that includes foods rich in oil sugar, starch, and fat.
The report also said that no county would meet the target that was agreed to at the World Health Organization summit in 2013, which mandated that childhood obesity should not be higher in 2025 than they were between 2010 and 2012.
Dr. Lobstein also said that he was surprised by the massive increase in the number of obese children forecast by the report. Childhood obesity is linked to obesity in adulthood, so this increase in obesity by 2030 will put a huge burden on the health systems that are given the link in chronic diseases.
Obesity in children
InAmericaalone, about 26.3% of five to nine-year-old children and 24.2% of 10 to 19-year-old teens would be obese in the next decade, giving that America has a 17% chance of meeting the WHO 2025 target because of the kinds of food that are available in the country.Fast foodsare more accessible than healthy foods, and they are cheaper too.
By 2030, America is expected to have 17 million obese children in the next 10 years, and this will be the largest number right after China and India. Lobstein said that aside from less active lifestyles, developing countries are reliant on food imports, which are usually highly processed and heavy on fat and sugar.
Lobstein also expressed his concern about the mindset of the younger generation, as he thought they would take an activist stance towards obesity and promote healthy lifestyles. Dr. Lobstein also added that there should not be a stigma against the individual who is considered obese because it is a social problem and not a private problem.
The World Health Organization iscampaigning towards healthy living, and they are encouraging everyone, especially children, to eat more fruits and vegetables, exercise at least 30 minutes a day, cut down your consumption of fatty and sugary foods, and get enough sleep.
Dr. Lobstein also encourages people to walk more, get involved in physical activities, and be watchful of their diet. Obesity is linked to a lot of health problems. As much as possible, start living a healthy lifestyle.
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A New Report Warns The Public of 250 Million Obese Kids By 2030 - Science Times
The globalwomen's health app marketsize is expected to reach$3.9 billionby 2026at acompounded annual growth rate (CAGR) of 17.9%, according to a new report by Grand View Research, Inc., San Francisco. Public and private sector organizations are focused on women's health across the globe, which is likely to drive the market in the coming years. Increasing use of mobile phones is one of the key factors driving the market in developed countries.
Related:Study: MHealth Beneficial in Helping TB Patients Adhere to Meds
Health and fitness mobile apps are gaining popularity among smartphone users across the globe. Approximately 700 million people have internet access and 86% of the people are reported to have internet connection on their phones. Therefore, increasing use of smartphones to access mobile applications that can track fitness parameters is driving the market, the report states.
Here are key findings:
Based on type, the menstrual health segment held largest market share in 2018. Growing awareness among women regarding importance of menstrual health will drive the segment's growth;
North Americaheld largest women's health app market share in 2018 in terms of revenue, thanks to technological advancements and presence of major market players in the region;
Asia Pacificis expected to showcase the fastest growth rate over the forecast period. Government initiatives for reimbursement and raising health awareness among people is driving regional growth;
Some of the key players in the market are Flo, Clue, Apple, Eve, Tracker, Google, Withings, and Fitbit.
According to Statista, a German online portal for statistics, inApril 2019, 4 billion users used mobile phones wherein mobile devices accounted for 48% of views on web pages worldwide. Fitness apps are extensively used due to rising consumer shift toward healthy lifestyle and wellness therapies. Key market players such as Fitbit and Apple are introducing apps that can track menstrual cycle, predict ovulation period, and calculate fertility window.
The 80-page report can be found here:https://www.grandviewresearch.com/industry-analysis/womens-health-app-market.
See more here:
Women's Health App Market Worth $3.9 Billion By 2026 - Managed Healthcare Executive
Middle-aged adults who maintain five healthy lifestyle habits may live longer without cardiovascular disease, cancer, and Type 2 diabetes than those who don't, according to a study recently published in BMJ.
The right route to avoid pitfalls of chronic disease management
The new research from Harvard T.H. Chan School of Public Health is a follow-up to a 2018 study that found adults who maintain five healthy lifestyle habits may live more than 10 years longer than those who don't.
For the latest study, researchers analyzed about 34 years of data on 111,562 adults, including 73,196 women and 38,366 men, to examine the association between major chronic diseases and healthy lifestyle habits.
The researchers focused on three major chronic diseasescardiovascular disease, cancer, and Type 2 diabetesand on five healthy lifestyle habits:
The researchers determined how long people who engaged in the five healthy habits and those who did not could live without cardiovascular disease, cancer, and diabetes.
Overall, the researchers found women who maintained at least four of the five healthy habits at age 50 lived about a decade longer without the chronic diseases when compared with women who did not maintain any of the habits. Specifically, the researchers found women who maintained at least four of the healthy habits at age 50 lived an average of 34.4 additional years free of the conditions, compared with 23.7 additional years among those who did not.
The researchers found men who maintained at least four of the five healthy habits at 50 lived 7.6 years longer without the chronic diseases, when compared with men who did not maintain the habits. In particular, the researchers found men who maintained at least four of the healthy habits lived an average of 31.1 additional years without any of the chronic conditions, compared with an average of 23.5 additional years more among those who did not.
According to the researchers, men who were current heavy smokers and women and men with obesity had the shortest chronic disease-free life expectancy.
Yanping Li, the study's first author and a senior research scientist in the Harvard T.H. Chan School of Public Health's department of nutrition, said, "Previous studies have found that following a healthy lifestyle improves overall life expectancy and reduces risk of chronic diseases such as diabetes, cardiovascular disease, and cancer, but few studies have looked at the effects of lifestyle factors on life expectancy free from such diseases. This study provides strong evidence that following a healthy lifestyle can substantially extend the years a person lives disease-free."
Frank Hu, a senior author on the study and the chair of the school's nutrition department, said, "Given the high cost of chronic disease treatment, public policies to promote a healthy lifestyle by improving food and physical environments would help to reduce health care costs and improve quality of life" (Roeder, Harvard Gazette, 1/9; WWJ-TV, 1/14; Li, BMJ, 1/8).
Originally posted here:
The 5 habits that could give you 7+ more years of healthy life - The Daily Briefing