HealthyLife Articles

Tag: energy

  • Too Tired To Exercise?

    BE FIT

    Man standing by a body of water drinking out of a water bottle.

    Let’s face it: exercise takes some energy. And after work and other life responsibilities, many people are tired. This makes it hard to get up and start moving. But there are some ways to “trick” your body into thinking it has more energy, so you might have just enough to go for that walk or stop by the gym for a class. Here’s how to do it.

    Hydrate early

    Don’t wait until an hour or two before exercise to start drinking water. Do it at the start of the day, and continue all day long. Then, when it’s time to exercise, you won’t have to worry about dehydration and that sluggish feeling.

    Eat healthy carbs

    Carbs don’t have to be the enemy. Eat plenty of fruits, vegetables and whole grains. These give you energy right away, so try eating them about an hour before exercise.

    Don’t sit too long

    When you can, get up and stand or walk – even for a few minutes. Sitting all day can make you feel drained.

    Deep breaths

    A quick break for deep breathing or meditation can relieve stress and give you a mood boost. It also helps send more oxygen to your muscles and organs. This can help you feel refreshed and ready for the rest of your day.

    Plan for it

    If you can, go straight to the gym after work instead of stopping at home. Or schedule your exercise time – even just 30 minutes – in your calendar with a reminder to prompt you.

    Source: American Heart Association

    © American Institute for Preventive Medicine

  • Iron In Foods: Why It Matters

    HEALTHY EATING

    Image of grilled chicken and steak.

    People need iron because it transports oxygen to the body’s organs and tissues. The body uses iron to make new red blood cells. It’s also important for healthy cells, skin, hair and nails.

    Eating foods that contain iron is important. This is the main way most people get the iron they need.

    Iron deficiency: a common problem

    Iron-deficiency anemia means you don’t have enough iron in your body. It is the most common nutritional deficiency in the U.S. It affects more women than men. Causes of iron-deficiency anemia include:

    *  Not getting enough iron from foods

    *  Digestive health problems such as celiac disease, Crohn’s and ulcerative colitis which don’t allow the body to absorb iron well

    *  Heavy menstrual periods

    *  Stomach bleeding, which may be caused by an ulcer or using aspirin, ibuprofen or naproxen for long periods of time

    *  Losing too much blood from surgery, frequent blood tests or an injury

    Low iron can be serious

    If iron levels get too low, a person may have an increased risk of:

    *  Depression

    *  Heart problems

    *  Infections

    Pregnant women who have low iron may deliver their baby too early. Sometimes the baby doesn’t grow as much as they should.

    Children who don’t get enough iron can have problems with learning, thinking and developing their motor (movement) skills.

    © American Institute for Preventive Medicine

  • Energy, Learning, And Focus

    Healthylife® Weigh

    Part 5

    Senior couple exercising in gym.

    Improved Energy Levels

    Exercise helps transport oxygen and nutrients to your tissues. When your heart and lungs are working more efficiently, you have more energy to work, do daily chores, keep up with active kids, and have fun.

    Improved Ability to Learn

    Exercise increases production of cells in the brain responsible for memory and learning. Exercise can help with decision-making and higher-level thinking. Exercise also helps increase brain volume and reduce the number and size of age-related holes in the brain. This decreases the risk for dementia and Alzheimer’s.

    Improved Focus

    Exercise that requires hand-eye coordination or quick foot work helps your brain cells grow. These exercises, like tennis or basketball, may improve your concentration skills better than more simple exercises, like riding a stationary bike.

    © American Institute for Preventive Medicine

  • Oatmeal: A Good Choice For A Power Breakfast

    HEALTHY EATING

    Image of a bowl of oatmeal with berries and almonds.

    You probably already know that oatmeal is healthy, and perhaps you’ve been told it “sticks to your ribs.” But what’s the science behind oatmeal’s healthy history?

    Oatmeal can keep you full

    Avoid a mid-morning hunger attack, and you’ll be less tempted to pick up a donut. Oatmeal contains a special kind of fiber known as oat beta glucan. These beta glucans can increase levels of certain hormones that may help control appetite.

    Oatmeal helps digestion

    Oatmeal’s soluble fiber content is widely recommended to help keep bowels running smoothly. Regular intake of fiber-rich foods, like oatmeal, can help avoid bloating and uncomfortably hard stools.

    Oats can improve cholesterol

    High cholesterol is a major risk factor for heart disease. Studies have shown that eating oats regularly can lower “bad” LDL cholesterol due to its oat beta glucan fiber.

    Even if you eat a gluten-free diet, oats can be a healthy choice. They contain B vitamins and magnesium, which may be lacking in many people who don’t eat gluten. Look for oats labeled “gluten free” to avoid any gluten contamination that could happen during processing.

    Tips if you don’t like oatmeal

    Oatmeal can be eaten a variety of ways, so don’t rule it out if you haven’t enjoyed it in the past. Far beyond apple cinnamon and other sugary flavor packets often found in the supermarket, you can try it savory, add it to other foods, or even eat it for dinner!

    Consider these ideas:

    *  Add oats to turkey burgers or meatloaf to stretch your meat further and add health benefits

    *  Sprinkle oats over baked apples for a healthy “apple crisp”

    *  Use oats in casseroles or dinner rolls

    Sources: Oldways Whole Grains Council, Academy of Nutrition and Dietetics

    © American Institute for Preventive Medicine

  • Weight Loss & Metabolism

    Healthylife® Weigh

    Part 7

    Two women power walking together.

    As you have learned throughout this guide, losing weight can result in many positive changes for your body. One change, however, can make it tougher to maintain weight loss. When you lose weight, the body’s natural reaction is to conserve energy by slowing your metabolism.

    Your metabolism may be slower than before you lost weight.

    *  Your body changes to make it difficult to lose more weight.

    *  Your body changes to make it easier to put on weight.

    Without changing your habits and lifestyle around food and exercise, being overweight can become a chronically relapsing condition. You may feel caught in a cycle of gaining and losing weight repeatedly. This pattern can be very hard on the body and mind.

    You are not doomed to gain weight once you have worked hard to lose it. While a slower metabolism can make it harder, you have built many strengths to make this challenge easier.

    *  Easier to exercise (e.g., less joint pain, improved heart and lung function, more energy)

    *  More muscle tissue (this increases your metabolism)

    *  Enjoy an increased variety of healthy foods

    *  Stronger social support

    *  Kinder view of self and body image

    *  Strengthened values

    © American Institute for Preventive Medicine

  • 10 Ways To Get The Most Out Of Midlife

    SELF-CARE CORNER

    Image of couple dancing.

    Are your best years ahead? A national survey of women between the ages of 35 and 49, sponsored in partnership with the National Association of Nurse Practitioners in Women’s Health and Teva Women’s Health shows that more than three-quarters of women in midlife say the best years are ahead, not behind. Yet midlife is notoriously known as a time of crisis. Women’s health expert, Dr. Judith Reichman, tells how women are seizing the midlife moment and making new choices related to their health.

    If you have not already joined the ranks of women enjoying midlife, here are 10 ways to get the most out of these years:

    1. Don’t obsess about those 8 glasses of water each day. Drink when you are thirsty and when you are exercising briskly. Too much water reduces the impact of electrolytes and strains the bladder.

    2. Focus on family bonding. Often midlife crises for women are not an age phenomenon but rather due to the very significant changes that occur in the lives of our growing-up children and our maturing (we hope) partners.

    3. Spend more time with your partner. Don’t wait until the nest is already empty. This is the time to rediscover why you fell in love in the first place.

    4. Rev up the love life. You are free to go on dates with your partner-real dates!

    5. Periodically reevaluate your choice of birth control. The second-highest rates of unplanned pregnancies occur in midlife.

    6. Worry more about you. PMS gets worse with age, and work and family responsibilities continue to rise, so it is important to establish de-stressing routines, including setting aside time to exercise and visit with friends.

    7. Cut down on salt, reduce your caloric intact by 100-200 calories per day and boost your calcium and vitamin D intake. By midlife, most women are at high risk for high blood pressure and heart disease. Cutting salt can save your life and set up your family for healthy habits as they get older.

    8. Embrace your desire to sleep. Now is the time to develop good sleep habits to prepare you for the next stage of life as hormonal changes during menopause increase sleep troubles.

    9. Do something you thought you would never have time for. Take up a new hobby or go back to an activity you love-knitting, dancing, learning, or volunteering. Do something that makes you feel good about yourself.

    10. See your doctor. You have always made sure everyone else in the family gets a yearly check-up, but what about you? Schedule those yearly health screenings and don’t neglect your own health.

    Judith Reichman, MD, is an attending physician in gynecology at Cedars-Sinai Medical Center and author of Slow Your Clock Down: The Complete Guide to a Healthy, Younger You.

    © American Institute for Preventive Medicine

  • Should Kids Have Caffeine

    FAMILY LIFE

    Image of boy drinking water standing next to his bike.

    Many kids love the sugary sweet taste of soda, sports drinks and energy drinks. And, many of these drinks also contain various amounts of caffeine. Is it okay for your child to consume these drinks?

    No, says the American Academy of Pediatrics (AAP). Because these drinks can actually be harmful, the AAP says children and teens should avoid them. Here’s why:

    *  Caffeine can be harmful to a child’s developing brain and heart, according to the AAP.

    *  Soda contains extra sugar and calories that can lead to weight gain and tooth decay.

    *  Energy drinks contain caffeine and other stimulants which can be harmful to children. Often, the caffeine content is not listed and can be higher than a cup of coffee.

    *  Water is a better option for kids playing sports. Sports drinks are usually not needed and often contain extra calories. Only children who exercise very hard for long periods may need a sports drink to replenish lost electrolytes, such as sodium and potassium.

    The Academy of Nutrition and Dietetics (AND) agrees. Caffeine can interfere with a child’s sleep. The AND adds that caffeine can lead to a cycle of lack of sleep and consuming more caffeine to get through the day. If your child is low on energy, the AND recommends a short nap or getting to bed earlier at night.

    © American Institute for Preventive Medicine

  • 6 Benefits Of Drinking Water

    WELL-BEING

    Illustration of drinking water and it's benefits.

    Your body needs water for nearly every function. But, many people aren’t getting enough. While fluids from other drinks and even some foods can help hydrate you, drinking plain water has some advantages. It’s calorie-free, doesn’t cause cavities and doesn’t cost anything. Start filling up a reusable water bottle today and take advantage of these water perks:

    Headache prevention:Dehydration can cause a severe headache. If you drink water throughout the day, you can avoid this.

    Better workout:Water is needed for proper energy levels and muscle function. Drink enough before and after workouts to avoid dehydration and sluggishness.

    Joint pain relief:Dehydration can cause achy bones and joints. Water is needed to keep joints lubricated and healthy.

    Healthier skin:Staying hydrated helps your skin stay hydrated, too. This can make skin feel healthier.

    Healthy weight:Drinking water instead of soda or sugary drinks can save you hundreds of extra calories and help get to, or stay at, a healthy weight.

    Healthier kidneys and bladder:Drinking enough water helps prevent kidney stones and urinary tract infections.

    Talk with your doctor about how much water you should drink each day. People with end stage kidney disease, heart failure or certain other conditions may need to limit their fluids.

    © American Institute for Preventive Medicine

  • Stay Warm, Save Money

    FINANCIAL HEALTH

    Image of thermostat being set at 71 degrees.

    When temperatures drop, energy bills are higher. Duke Energy offers some simple energy (and money) saving tips:

    *  Check your heating system’s ductwork to ensure that it is well insulated and completely covered. Ductwork should be properly sealed and not allowed to hang loose under the house.

    *  Keep your thermostat at a comfortable setting. If you are going to be away for several days, turn the thermostat to a lower setting, but not off.

    *  Have your heating or cooling system checked each season by a qualified technician to make sure it is operating properly. Heating and cooling account for at least half of your energy bill.

    *  Check insulation, seal cracks, and weather-strips between heated and unheated areas such as garages, basements, and attics.

    *  If you have a window air conditioning unit, remove it for the winter months to prevent heat from escaping through and around the unit. If it cannot be moved, cover it to prevent drafts.

    *  Always make sure the fireplace damper seals tightly and remains closed except when a fire is burning or smoldering in the fireplace.

    *  Insulate your water heater with at least R-6 insulation. The water heater is the second-largest energy user in your home. You can save enough money in energy bills to pay back the cost of materials within months and then keep on saving.

    *  Ceiling fans help keep you comfortable in the summer and winter. Reversing the direction of the blades pushes warm air down into the room. Fans should turn counter-clockwise in the summer and clockwise in the winter.

    *  On sunny days, leave the draperies open to allow the sun’s rays to warm your house.

    © American Institute for Preventive Medicine