Physical Wellness Tips

Seasonal fruits and vegetables, picked at their peak, have higher nutritional value than out-of-season produce. Fall is prime time for apples, tomatoes, pears, broccoli, carrots, leafy greens, pumpkins, and squash. Make your plate as colorful as possible by choosing a variety of each. Different colors ensure you get all the vitamins and minerals your body needs to thrive. No boring beige plates here! Enjoy a cooler weather stroll and pick out fresh produce at a Farmer’s Market near you.

October is Breast Cancer Awareness Month, a perfect time to show yourself a little extra care and attention. Take a few minutes to conduct a self-check to understand what’s normal for you. Early detection saves lives, so schedule regular screenings with your healthcare provider and encourage your loved ones to do the same. For more information, visit the American Cancer Society.

It is so important to move. Movement is not only good for your body, but it can also be beneficial to your mind. Studies show that regular physical activity releases endorphins, enhances mood, and supports cardiovascular and muscular health. Whether it’s a walk, yoga, dancing, or a gym session—find movement that brings you joy and make it part of your routine

Fuel your body with nutrient-dense foods. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals. Reducing processed foods and sugar can help maintain energy levels, reduce inflammation, and support long-term health. 

Resource: Healthy Eating Guidelines from the CDC 

Regular physical activity is vital for overall health. It strengthens muscles, improves cardiovascular health, and boosts mood by releasing endorphins. Whether it’s a brisk walk, yoga, or dancing, find an activity you enjoy and aim for at least 150 minutes of moderate exercise each week.

Resource: Exercise Guidelines from the American Heart Association. 

There is a lot of information available on the Internet.  It can be overwhelming when searching for wellness resources and challenging to know where to go. While we commonly discuss these topics with family members, friends, and others, having updated resources at one’s fingertips can be helpful as we embark on a new year. Here is a website with information from the Association of American Medical Colleges (AAMC) for your reference.  

Talk about alliteration! Fall is ripe with delicious and healthy nutrition opportunities. An autumn staple, pumpkin alone offers significant wellness benefits as it’s a rich source of proteins, carbohydrates, and healthy fats with anti-inflammatory and antioxidative properties (National Library of Medicine). Other in-season produce includes apples, pumpkins, pears, squash, cranberries, sweet potatoes, eggplant, and beets. Consider these fall nutrition ideas:

• Make healthy soups from in-season produce

• Get fresh produce from local farmer’s markets

• Host fall-themed cooking classes or potlucks at work

We all know hot summer months can lead to dehydration if you don’t keep up with your water intake, but studies have shown that cooler weather can also dehydrate you due to factors such as:

• Respiratory water loss (through breathing)

• Sweating under layers of clothing

• Cold-induced diuresis (loss of fluid)

• Reduced fluid intake (we don’t feel thirsty)

• Experts recommend that women drink 11 cups and men drink 16 cups of fluid daily. Fluid intake should increase by one to three cups per hour during physical activity (Penn State). (These are estimates, and amounts may differ depending on the person.) 

Though temperatures are dropping, outdoors in the fall is a great way to maintain overall wellness. Spending time outdoors has been shown to improve mental health, concentration, and focus while lowering heart rate, blood pressure, and cortisol levels (UC Davis). 

Moreover, outdoor activities help you get the sunlight you need for your body to produce vitamin D. It’s easier during the summer months when around 25% of your body is exposed to the sun, as you only need around ten minutes of sunlight daily. But in winter, when only around 10% of your skin is exposed, you could need up to two hours of sunlight to produce the vitamin D you need (UCLA Health). Autumn falls somewhere in between, so it’s important to get outside and enjoy the brisk air.

Outdoor autumn wellness tips include:

• Walk daily (go on nature walks to behold the beautiful fall foliage)

• Yard work, such as raking leaves

• Pick apples at an orchard or visit a pumpkin patch

• Go to a haunted cornfield, cornfield maze, or on a hayride

With the change in season, your body may start to feel tired earlier in the evening. Make sure to get enough sleep by going to bed and waking up at the same time each day. Aim for seven to eight hours of sleep each night, and pay attention to your mood as we get into the fall. The shorter days and cooler temperatures can sometimes lead to feelings of sadness or loneliness. If you find yourself feeling down, reach out to friends or family members, join a support group, or talk to a therapist. Additionally, find ways to relieve stress and express yourself — such as meditation, gardening, journaling, painting, or yoga. Taking care of your mental health is just as important as taking care of your physical health. 

Seasonal fruits and vegetables are not only fresher and tastier, but they're also more nutrient-dense than out-of-season produce. Autumn fruits and veggies include apples, pears, pumpkins, squash, sweet potatoes, and dark leafy greens. Incorporating these into your diet can boost your intake of vitamins, minerals, and antioxidants.

This is the perfect time of year to make healthy lifestyle changes, such as starting an exercise routine, eating a healthier diet, or quitting smoking. These changes can help improve your overall health and reduce your risk of developing chronic health conditions. Especially with such beautiful weather to enjoy outdoors!

For the past two decades, sleep has become a major part of understanding our health. It not only impacts our energy but plays a huge role in how we perceive the world. There is a lot of information about sleep and the best ways to get an adequate amount as it relates to age, activity levels, and several other factors. But it is important to note that getting the right amount of sleep each night helps keep your weight in check, your risk of depression and anxiety low, your memory sharp, your immune system strong, and so much more. Understanding why sleep is important can help you on the road to better health overall. 

Making a few small lifestyle changes can lead to heart-healthy habits that require little thought or effort. Begin to incorporate heart-healthy habits into your family time or time you spend with loved ones. No matter your family or work status there are wonderful things you can do with your loved ones to improve your social connections and your health. Please check out this article from heart.org for more information. 

Vitamins and minerals are also known as micronutrients, and although we only need them in smaller quantities, they are essential to good health, youthfulness, and weight management. We can obtain these micronutrients in several ways, including in supplements. However, the best and most complete sources of Vitamins and Minerals are found in whole foods! 

When we talk about improving anything in the body, it comes down to two things, 

1. The introduction of the substance &

2. The absorption of the substance

Just as important as selecting the right foods, we need to ensure our bodies can process, digest, and absorb the nutrients from those foods. For more on the foods to consume with the most vitamins and minerals read this article from Harvard Health Publishing.

Hobbies can be fun and beneficial to your health at the same time. If the hobby is physical in nature, you are benefiting your physical and mental health. If the hobby is learning new recipes, your hobby can improve health, creativity, and passion. In general, hobbies are clinically shown to reduce stress. So even if it feels stressful to carve out the time to do the hobby, in the long run it actually reduces stress. Hobbies also improve your brain. They improve cognitive, mental, and emotional health. Brains love hobbies. Hobbies improve our self-esteem. We feel good when we do good! Hobbies can also cultivate and support social connections and social wellbeing is a positive contributor to our emotional wellbeing. Pick up a hobby and do you body and your mind good!

Sugar, a substance found in everything we consume, can be natural or synthetic.  Synthetic or added sugars are added to processed foods to enhance flavor, color, texture and shelf-life. Although sugar is what all of our food is broken down into and is used for energy, an abundance of this substance can be detrimental to our health. Sugar provides energy (calories) but has no nutritional value on its own, and it comes in many forms: white sugar, brown sugar, molasses, honey, maple syrup, and corn sweeteners. Learn more about sugar and how to reduce sugar intake.

It always pays to have good posture. Whether walking, sitting, running, or during any activity. Poor posture can be bad for your health. Poor posture isn't necessarily a bad habit, either. Poor posture can result in Inflexible muscles that decrease range of motion (how far a joint can move in any direction) and can have a negative influence on muscle strength which can affect balance in a number of ways. For more information on the importance of good posture please visit this article from Havard Health Publishing. 

Probiotics are live bacteria and yeasts that have beneficial effects on your body. These species already live in your body, along with many others. Probiotic supplements add to your existing supply of friendly microbes help fight off the less friendly types and boost your immunity against infections. By taking supplemental probiotics like food and health products you can contribute live, beneficial microbes to the populations within your gut and elsewhere. For more information on probiotics visit the Cleveland Clinic Website. 

*The FDA advises consumers to talk to their doctor, pharmacist, or other health care professional before deciding to purchase or use a dietary supplement. For example, some supplements might interact with medicines or other supplements. 

When you are busy during the day just getting things done, it is easy to forget to take a break. But frequent breaks during the day are shown to improve focus and alertness. Studies show that sitting for too long can be detrimental to your health. Exercise snacking every 30 minutes while working can be a great way to take a break. That can include stretching, taking a short walk, or taking care of a small task. If your schedule is completely booked, there are many stretches you can do right at your desk! Take time for yourself during your busy workday; your mind and body will thank you. 

If you are currently exercising or participating in regular physical activity or sport, that is great. Your consistent movement will do wonders for your health. But how do you know how much exercise/physical activity is enough? These days there are many ways to track and monitor your health and fitness. There are tracking apps available if you have a smartphone or smartwatch, and most of them are free. 

A tracking app can help you understand how active you are every day, so you can set goals or adjust your lifestyle as needed. You can also try a fitness band, which can track your heart rate and tell you how many steps you take daily. If you don’t want to use technology, you can buy a pedometer (usually under $25) to help track your steps and movement, and use a notebook to log your efforts. You might also look into getting a workout buddy for support toward your fitness/health goals.

You may or may not have much control over where your office is located and how it’s set up, but workplace wellness begins with how you set up your workplace environment. We’re best able to set ourselves up for healthy practices at work when our office environment supports positive working conditions that help us stay inspired, focused and productive. 

Think about how you work best: Do you need a quiet space? Plenty of light? Do you need desk space to write on, a place to easily access paper files or documents? Are you most focused if you’re facing a wall, or most inspired if your desk positions you to look out a window? Though it seems simple, intentionally setting up your workspace to increase focus and productivity can significantly reduce workplace stress down the road. Apply these practical tips even if you are working remotely. 

Eyes become easily strained when you’re constantly focused on your computer screen. Reduce the risk of tired eyes by looking away from your computer for at least 20 seconds in 20-minute intervals. 

While doing this feel free to focus on your breathing. Although allowing your eyes to rest makes for a nice break during the day, the focus on breathing adds another layer of focus. While your eyes are closed, take three deep breaths, focus on the inhale and exhale of each breath. Then take a moment to notice anything you are feeling (e.g., is it hot or cold in the room? Are you feeling anxious in any way? What does it feel like to be sitting or standing while you are closing your eyes). 

Take this time not only to take a break from the screen, but also to replenish yourself spiritually if you feel the need to do so.

Make your annual checkups with your doctor and schedule the recommended screenings for your age group.  Check your teeth twice a year with your dentist. Make your health a number one priority.

Eat more fruits and veggies to ensure you are getting the vitamins you need. Eating the rainbow of colors helps maintain a healthy body weight, controls blood sugar, and is shown to reduce your ("bad") cholesterol. If you're worried about expense or spoiled fruit, stock up on frozen stuff when on sale. Frozen produce has great nutrients and can be prepared much the same way as fresh food. 

First, take a normal breath. Then breathe deep: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural). Repeat 3 x’s every hour or as you feel it is necessary. 

Next time you sit down to a meal, eat for 5 minutes, then take a 10-minute break. If you are still hungry, eat for another 5 minutes. It takes 20 minutes for food to leave your stomach and move through your digestive system. Taking this break will allow you to feel full quicker, eating smaller portions and fewer calories. 

February 2024 marks the 60th consecutive American Heart Month. Cardiovascular disease, which includes heart disease and strokes, kills about 2,300 people each day and contributes to the death of more people than all forms of cancer combined. Though 83% of people believe that heart attacks can be prevented, many are not willing to take the necessary steps to improve their health. The result is that heart disease is being diagnosed earlier than ever. The good news is that heart disease is preventable in most cases with healthy choices, including: 

• Choosing not to smoke, or quit smoking

• Maintaining a healthy weight

• Treating high blood pressure

• Getting and staying active

• Establishing healthy eating patterns

• Schedule regular check-ups 

Keep your heart healthy and it will work to keep you healthy.

Building a daily skincare routine can help you maintain overall skin health or improve concerns like acne, scarring, or dark spots. Find a cleanser, serum, moisturizer, and sunscreen and give your skin the love it deserves.

Calories in vs. calories out, that's what we constantly hear as a way to gain or lose weight. What is a calorie? A calorie or kilocalorie (kcal) is a unit of heat measurement and the amount of calories in a food is determined by how much heat must be generated. We are told we need to consume or limit ourselves to a certain amount of calories per day. But figuring out exactly how many calories you should eat can be tricky, as it depends on a variety of factors, including your age, gender, size, and activity level. Learn more about how many calories you should eat each day. 

Staying on top of your wellness visits and any necessary check-ups and vaccines is key to staying healthy.  Read about checkups and tests you shouldn't miss.

According to the CDC, only about 2/3 of the US population is considered vitamin D sufficient. This means that a third of us are not getting enough vitamin D. As the days become shorter, natural light can lead to a lack of vitamin D. Try to get outside in the sunlight for 15 minutes per day to get your fill. Think you need more vitamin D? Learn three ways to boost your vitamin D intake to optimize your health and wellness, not only during winter but throughout the year.

Whether they overflow from your medicine cabinet or clutter up your bathroom countertop, you are not alone if you are one of the millions of Americans who take a vitamin or supplement. There are so many reasons why the vitamin and supplement market is an almost 40 billion-dollar industry. Yes, that is a billion with a “B.” Although it is not regulated, maybe you take your vitamins or supplements to combat a deficiency, or because you are looking to lower your risk of chronic disease, or you might be proactive about your health, and this type of supplementation comes with the promise of improved health and vitality. Whatever the reason, before you continue, make sure you understand the need for vitamins and supplements and whether taking them provides any value.

There are many diets out there and it is difficult to determine which one is right for you. But then there are eating behaviors that just make sense. In the past 15 years research has shown that certain foods cause inflammation. Most foods either rev up inflammation or tamp it down. A diet high in trans-fatty acids, carbohydrates and sugar drives the body to create inflammatory chemicals.  Learn more about foods you should eat to help fight inflammation, such as a diet heavy on vegetables, legumes, grassfed meats, whole grains and omega-3 fatty acids. Please read this article for more information. 

Here are some ways to wish people wellness and safety via an email message. If you need to know how to offer help and support to coworkers at work, these alternatives are for you. Not only are they professional, but they’re also a great way to build strong relationships at work. For example,  “I hope all is well,” “Hang in there,” “I know we’ve got this!”, and  “Best wishes,” although simple, don’t underestimate the importance of letting others know you wish them the best. This is a casual way to show support in the workplace that fits in an email, message, or daily conversation. 

Research shows that extreme heat can change the way you think. A study conducted on college students explored the effect that heat can have on stress and cognitive function. In fact, the participants in the study benefited from staying well-hydrated. Participants who slept in the hot dorm rooms and drank fewer than six glasses of liquid per day demonstrated poor performance on cognitive tests. Drinking plenty of water does not only help protect your physical health but your mental well-being, as well. See the item on Heat and Cognitive Function.

Fiber is a general term referring to complex carbohydrates that your body cannot digest or absorb into your bloodstream.  Fiber is excreted rather than used for energy like other carbohydrates.  Fiber is classified as either soluble or insoluble and both contribute to weight management and blood glucose control.

Insoluble Fiber is important because it pushes waste through the intestines.  Because of its role in the body, insoluble fiber is often called roughage and has been shown to reduce the risk of colon cancer and diverticulitis.  Insoluble fibers include wheat, corn, bran, and whole grains, and vegetables.

Soluble fibers dissolve and become gummy in the intestines.  These fibers bind to fatty substances and promote their excretion as waste; a mechanism which seems to help lower blood cholesterol.  Soluble fibers also prolong the stomach emptying time so that sugar is released more slowly, which is extra important if you have diabetes.  Soluble fibers include fruits, oats, barley, and legumes.

The recommendation for Americans is to consume between 25-35 grams of total fiber (soluble and insoluble) per day.  Variety is the key.  Choose a balanced diet following the food guide pyramid, five servings of fruits and vegetables and 6-11 bread servings.  This will supply the recommended amount of fiber and carbohydrates.  Make sure to increase your fiber intake slowly as it may result in an upset stomach, cramps, and bloating.  Make sure you increase your water intake as well.

Maybe you've heard of gut health?  It's when your digestive tract is working so that it take in nutrients and gets rid of waste.  You have healthy germs and microbes helping to ward off illness.  A healthy gut will talk with the brain to encourage a feeling of well-being and good mental health.  

There are many things that effect gut health including medications, illnesses and our own thoughts.  In addition, diet exercise and stress levels can all change the health of our gut.  In this article, we'll focus on how stress affects the gut.

If you deal with frequent:

• Bloating

• Cramping

• Nausea

• Feeling uncomfortable full

• Butterflies

• Burning in chest or throat

• Chronic fatigue

• Irritable bowel syndrome (IBS)

• Peptic ulcers

• Reflux

Read more about Stress and Digestive Problems.

In an uncertain world, it helps to have someone to talk to. Sometimes it can be a friend or family member and other times it may help to talk with a professional about your life’s challenges. Talking with a neutral party like a therapist can help you approach your obstacles with a new outlook and perspective. Talking with a therapist can also help you identify ways to improve any mental health concerns like anxiety, which impacts 40 million Americans every year. Here are 3 ways counseling can be helpful.

Do eye exercises - As we continue to work remotely from home, many of us are using digital devices more than ever. Not only that, computer setups have become more elaborate with having to view multiple screens at once. This results in an increase in strain on the eyes. Try to take some time to look away from the screen from time to time during the day to give your eyes a rest. Also, you can cup your eyes with your hands to experience total darkness for 30-60 for quick rejuvenation. Making it a point to look away from the screen often and do eye exercises can minimize issues like dry eyes or headaches. Here are some ways you can get your eye exercises in during the day. 

Many of us like to salt our food for taste, but the truth of the matter is most of what we eat is salted by the time it gets to our table. Many processed foods have a high salt content, making it difficult to keep salt levels under control if you snack on a lot of pre-packaged foods. In addition, canned goods (e.g., vegetables and soup) often have a lot of salt, so opting for foods labeled with “low sodium” can be a smart food move. You should also try to consume fresh or frozen vegetables when you can to cut down on the levels of sodium. Additionally, consider keeping your salt “budget” in mind when making food choices and salt your food in moderation. Dietary Guidelines for Americans recommends adults limit sodium intake to less than 2,300 mg per day—that's equal to about 1 teaspoon of table salt! For children under age 14, recommended limits are even lower. 

You’ve heard it plenty of times this year, but you need to regularly wash your hands to prevent germs from spreading at work and at home. Try singing the alphabet song or the happy birthday song twice while rubbing your hands together in warm, soapy water to kill germs on contact. When you are in the office, desks and cubicles are a hot spot for germs to fester and multiply. Copiers, water fountains, and break areas can be covered with germs and bacteria as well.  Unfortunately, the domino effect applies to workplace illness, but it doesn’t have to be that way. With flu season around the corner, it’s important that you keep yourself from spreading germs. Besides getting a flu shot, there are many other ways to help prevent illness and the spread of germs. You shouldn’t wait until you feel under the weather to implement germ prevention.

A big part of good nutrition is about color. The more colorful the food, the more nutrients it has. Always try to “paint” your plate with a variety of colors. Good resources are fruits and vegetables like dark, leafy greens, oranges, and tomatoes—even fresh herbs—are loaded with vitamins, fiber, and minerals. 

Try this:

• Sprinkle fresh herbs over a salad or whole wheat pasta to give it a burst of flavor and color. 

• Make a red sauce with fresh tomatoes (or canned tomatoes with low sodium or no salt added), fresh herbs, and spices. 

• Add diced veggies—like peppers (all colors), broccoli, or onions—to stews and omelets to give them a boost of color and nutrients. 

• Top low-fat, unsweetened yogurt with your favorite fruit. 

Learn more about Adding Color to Your Diet for Good Nutrition.

Studies have found that weight gain, obesity, type 2 diabetes, and heart disease are somewhat attributable to the amount of added sugars in one’s diet. Some foods, such as fruit and milk, contain natural sugars. Added sugars are sugars and syrups that are added to foods and drinks when they are processed or prepared. For example, a Gatorade (regular size) has about 36 grams of sugar or over 120 calories of sugar. That drink is about 50% sugar. Sugars are sometimes hidden on a nutrition label and can be disguised under names such as cane juice, corn syrup, dextrose, and fructose. Table sugar, maple syrup, and honey are also considered added sugars. Check out this link for more information. Dietary Guidelines for Americans 

To limit added sugars, try this:

• Drink water instead of sugary drinks. Add berries or slices of lime, lemon, or cucumber for more flavorful water. 

• Add fruit to your cereal or yogurt for sweetness. Even though fruit has sugar, it is naturally occurring and can be more easily digested and metabolized than added sugars. 

• Skip the flavored syrups and whipped cream on your favorite coffee. Opt for low-fat or fat-free milk or an unsweetened, fortified soy beverage. Or, if you don’t mind the bitter taste, get back to basics with black coffee. 

• Read nutrition labels and choose foods with no or lower amounts of added sugars. 

New year, new teachers, new classmates, and new adventures ahead. It's daunting for every child –  even more so if they have a medical condition. Here are some tips to keep in mind to make sure they feel safe and at ease when the school year begins. 

Learn more in the full article, such as:

• How and when to tell school or teachers about a medical condition

• How your child can tell friends or classmates about their medical condition

• Make sure you have any equipment or medication for your day. Consider how it needs to be stored during school hours

• Are there any other changes or adjustments that need to be made at school?

• Make sure your child carries an ID card or wears a medical bracelet

Summer is here, and that means lots of sun. Increasing your levels of Vitamin D can be as easy as getting some sun. Be careful not to burn, but know that Calcium and Vitamin D work together to promote optimal bone health. Very important as we get older. As mentioned, our bodies can make Vitamin D from sunshine; there are some who may have difficulty producing enough Vitamin D, and too much sun exposure can increase the risk of skin cancer. Very few foods naturally contain Vitamin D. Several foods and beverages are fortified with this essential nutrient. See food sources of Calcium and Vitamin D.

To incorporate Calcium and Vitamin D intake try this:

• Drink a fortified dairy beverage with your meals. 

• Include a packet of salmon or can of sardines once a week if you take a packed lunch. Salmon and sardines with bones have more calcium than salmon and sardines without bones. 

• Include leafy greens like spinach, collard greens, bok choy, mushrooms, and taro root in your vegetable dishes. 

• Purchase foods fortified with calcium and vitamin D. Soy beverages, soy yogurt, orange juice, and some whole-grain cereals may have these added nutrients. Just be aware that some of these foods also have added sugars! 

Maintain and improve your digestive health by eating more fiber. Fiber helps you feel full longer and can prevent overeating. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, legumes, nuts, and seeds are good sources of fiber.

To incorporate fiber into your diet, try:

• Sliced raw vegetables as quick snacks. Keeping celery and carrots in water in the refrigerator will keep them crisp longer. 

• Start your day with whole grain cereal like oatmeal or try food made with bulgur or teff. These grains will help to keep your digestive tract more regular.  Want more fiber…top your cereal with berries, pumpkin seeds, or almonds. 

• Add half a cup of beans or lentils to your salad to add fiber, texture, and flavor. 

• Enjoy whole fruit—maybe a pear, apple, melon slice, or passion fruit—with a meal or as dessert. 

Kick-off this summer celebration and an eye on good nutrition. You can still have fun and gather with friends and family while paying attention to what you are eating. Follow these tips for a healthy, safe time for the whole family!  

• Swap flavored seltzer water for sodas - Limit your sugary beverages by drinking flavored seltzer water instead of soda.  Buy your favorite flavored bubble water, or simply buy it plain and add a burst of flavor at home with a twist of fresh lemon, lime, oranges, or muddled berries.  Mint leaves will make your drink extra refreshing too!

• Keep foods at proper temperatures – Avoid the spread of bacteria by keeping cold foods cold and hot foods hot. Do not leave perishable foods out of their temperature-controlled environments for more than 30 minutes or 15 minutes on a very hot day. This includes all cooked meats, cheeses, mayonnaise, and creamy dips, salads, and dressings. 

• Have fun with some physical activities – Games and activities are great ways to bond with each other and stay fit! Have a water balloon fight, jump in the pool, or play a round of croquet or badminton. If you’re planning to see fireworks later on, walk or ride your bike instead of driving, if possible. 

• Grill lean protein and veggies – Limit fatty meats, and instead choose to grill lean proteins like chicken, fish, veggie burgers, and 90% lean beef patties. Load up the grill with lots of veggies, too: yummy bell peppers, asparagus, portabellas, onions, squash, and corn on the cob are fabulous options. They only need a little salt, pepper, and olive oil to bring out their incredible flavor! 

• Eat those whole grains – Bursting with delicious fiber and nutrients, use whole wheat or sprouted-grain buns instead of white bread. Make a whole wheat pasta salad with olive oil instead of mayonnaise to keep the fat content down. Try a cold barley, quinoa, or brown rice salad and stir in some minced veggies like tomatoes, cucumbers, and olives, then top with feta or parmesan cheese, olive oil, and a little salt and pepper. You won’t even miss that heavy potato salad! 

• Offer lots of healthy dips and snacks – Instead of potato or tortilla chips and creamy dips, slice up a big plate of veggies and whip up your own healthy homemade dips! Some tasty, simple ideas are black bean dip, hummus, guacamole, salsa, and spinach dip using Greek yogurt instead of sour cream. Yum! 

• Bring something healthy to add to the spread – If you’re a guest, bring one or two favorite healthy side dishes or proteins to grill. This way, you’ll be sure to have a couple of healthy options, no matter what. 

• Use small plates – Fill up a small appetizer-sized plate with a treat of your choice. This way, you won’t feel deprived, but you are not likely to go overboard with empty calories. Having a clear picture of what you’re eating and how much will help you stay mindful. 

• Have a light meal or snack before getting to a gathering – It can be tempting to not eat before your BBQ to “save” your calories for indulging. But this can lead to excessive hunger and overeating later on. Eat at least a light meal or healthy snack about an hour before you plan to start celebrating. This way, you can keep your hunger in check, and you won’t go nuts when you see all that food! 

Enjoy your 4th, and be aware of how and what you are eating to ensure a safe and fun holiday. 

There is no right method related to drinking water.  But hydrating early in the day on an empty stomach can be beneficial.  Here are some suggestions on how to go about it. 

• Drink water before and after consuming your morning coffee or tea because large amounts of caffeine can act as a diuretic, removing fluid from the body, which could lead to dizziness, lightheadedness, and feeling sluggish.

• Use cool and warm water.  Both have their benefits.  Cool liquid can speed up your metabolism and help keep your body from overheating, and that is good when you live in a hot climate like Arizona.  Warm water can act as a flushing mechanism helping with digestion and constipation and keeping things moving and regular.  Go with what feels best for you, but try different temperatures from time to time.

• Walk around with a flask or water bottle and set reminders to drink more water.  You can also use apps that are designed to help you stay hydrated, like WaterMinder.com

Although there are benefits to drinking early in the day, the main goal is to stay hydrated.  Keep that fluid up: it is good for your circulation, your joints, and your brain.  Try to drink about half of your body weight (in ounces) of water throughout the day and be consistent every day.  Also, use a good filter so that your water has fewer toxins and tastes clean.

Try gathering up the whole crew to help make dinner at least once per week instead of the frozen standby or a quick drive-thru meal.  I promise your food will be healthier, and you will get some quality time to boot.  A group family effort to prepare a meal can:

• Help family members bond with one another and have fun, and perhaps offer the opportunity to discuss important things without having to sit down and 'have a talk.'

• Teach kids culinary skills they can use to feed themselves and their future families and friends.

• Help kids discover the nutritional properties of foods and how those ingredients help them grow, learn and focus.

• Allow you and your family to explore new flavors, tastes, and recipes.

• Improve health outcome - research indicates that family meals can improve mental and physical health and reduce risky adolescent behaviors such as substance abuse.

• Build confidence in children and adults.

 If you are cooking with your kids, a great way to get them involved is to teach them the math and/or science behind the process of cooking.  If the meal does not come out how you want, then you can order a pizza.  But give the cooking a try first.  Remember that cooking with a group, partner, or kids may take a little longer and require more patience, so plan to do so on those nights when you are not coming home late from work or having to run off to another activity.  Here are some cooking-together tips and family-friendly recipes.

Ergonomics is the science of posture and proper positioning during tasks and activities.  The goal of ergonomics (i.e. the scientific study of people at work) is to prevent soft tissue injuries and musculoskeletal disorders (MSDs) caused by sudden or sustained exposure to force, vibration, repetitive motion, and awkward posture.  To create an ergonomically sound work environment, specialists like ergonomists and industrial hygienists recommend designing tasks, work spaces, controls, displays, tools, lighting, and equipment to fit your capabilities and limitations.  Check out this link for more information.  CDC Recommendations on Ergonomics.

Having trouble falling asleep or not sleeping well through the night?  Limit the blue light before bed.  If you are using your smartphone or tablet before bed, it may affect how well you sleep.  the blue light from these devices may cause eye strain and may be associated with other serious health conditions including cataracts, age-related macular degeneration, and mood disorders.  For more information visit WebMD here. Limit the Blue Light.

The Silent Generation

If you were born between 1928–1945 you are considered to be part of “The Silent Generation.” People of this generation older than 75 are typically enrolled in Medicare, and often, they are enrolled in a Medicare supplement and Part D prescription drug plan. This generation is more likely to: 

• Adhere to the recommendations of their doctor and they often heed the advice of health professionals and experts for their health information and/or referrals.

• Take Multiple prescription medications for chronic disease.

• May require an inpatient hospital stay or visit to the emergency room.

Baby Boomer

Advice:  Continue to communicate with your healthcare professional about supplements and medications you are taking and may take in the future.

If you were born between 1946-1964 you are a "Baby Boomer."  You probably embrace technology to an extent, but you are still grounded in traditional practices in healthcare.  You may be likely to:

• Get a check-up with your doctor once per year and express interest in preventive care

• Live with a chronic condition like heart disease or diabetes

Advice:  Understand how preventive measures (e.g., exercise, and healthy eating) can be integrated into your current lifestyle and pay attention to your chronic illness issues.  Advocate for your care with your healthcare professional as it relates to treatments and medications.

Generation X

Next up is Generation X.  These were people born between 1965-1980.  Xers were the first true smart consumers of healthcare.  Generation Xers are more likely to:

• Establish strong ties with a healthcare professional and have no problem switching doctors if they feel they are not getting the service they need.

• Be in a situation where they care for others (e.g., children, parents)

Advice:  Schedule preventive exams and screenings.  Gen Xers understand the significance of prevention, but with a variety of responsibilities in their lives, including work and family, they often find themselves too busy.  Only 50% of people in this age group have seen their doctor in the past 5 years.  They also have an avoidance and partial distrust of the medical field that is not true of people born before 1965.

Millennials

Lastly, those born between 1981-1996 are considered Millennials.  Millennials make up the largest group of healthcare consumers and they are influenced significantly by what is online.  They may be likely to:

• Check reviews to see which doctors get the most "stars."  This is usually how they choose their healthcare provider. Or they may be more interested in doctors in the closest proximity to where they live.

• Embrace and trust mobile options and telehealth, and they like the convenience and reduction of waiting times.  Convenience is a big factor in how they choose their healthcare professional.

Advice:  Choose a doctor as your primary care physician (PCP) and establish a relationship with that person.  Millennials need a healthcare professional they can go to on a regular basis and in case of emergency.  They are associated with better overall health, lower medical costs, and decreased use of emergency rooms and hospitals.

Some things to remember no matter your age:

1.  Choose a doctor or healthcare professional for your healthcare needs.  This will help you and your family coordinate care and help you to ensure your health is being looked after.

2. Pay attention to preventive care.  Get suggested (based on age) screenings and exams on a regular basis.  Schedule those with your PCP and monitor your health on a consistent basis.

3. Establish a relationship with a pharmacy near you.  Make sure that filling prescriptions is convenient.  Having one place where you fill prescriptions goes a long way to trusting your pharmacist and avoiding potential drug interactions.

Generation Z

If you were born between 1997-2012 you are considered Gen Z. To Gen Z, quality care is personal relationships, not concierge services. When we think of what the future of quality of care looks like, we may think of concierge services, safe processes, and patient-centered approaches. But to Gen Z, the highest level of quality of care is in the personal relationships they’re building — whether that’s with their primary care doctor or their therapist or a peer-to-peer support group. 

• Despite the rise of telemedicine during COVID-19, some form of an in-person experience for healthcare is preferred

• Gen Z establishes meaningful relationships beyond routine reasons

• Twenty-five percent of Gen Z wears a fitness or sleep tracker, like a Fitbit or Apple Watch

• Nearly 20 percent track their food and water intake with an app

• Gen Z is accessing care at the pharmacy (53%) and urgent care (39%) before they turn to telehealth solutions

Advice: Continue to utilize technology to your advantage, but be aware that when using social media there may be false information that can send you down the wrong path. Continue to develop strong relationships with your healthcare provider. Sharing your personal health information will ensure you get the care and treatment you deserve. 

Generation Alpha

If you were born between 2013-Present, you are considered Generation Alpha. Generation Alpha is said to face challenges when it comes to sedentary living because of less time spent outside and overall inactivity. 

• Social media is essential to Generation Alphas for their communication, entertainment, and interaction with healthcare

• Alphas influence their parent’s purchases especially in terms of food which has a direct link to health and well being

Advice: Continue to work with your healthcare provider to get regular checkups. This includes the dentist too. Keeping the alphas health and well will go a long way toward securing a brighter future for everyone.

Living in a hot climate like Arizona reminds us that staying hydrated and drinking lots of fluids should be a daily routine. Did you know that as you age, you lose water? Makes sense; at birth, your body is made up of about 70% water, and water content in the elderly can be as low as 40%. Why is this important? Our bodies are made of various components; muscle, bone, tissue (organs), and water. Your brain is 73% water. The more water, the better the circulation and the healthier the muscle. But age brings with it stiffness, inflexibility, and weakness. A contributing factor to these declines is the need for more fluid or hydration.  

Aside from the association with aging, not drinking enough can lead to muscle soreness, fatigue, and a decline in cognitive function or lack of focus. The amount of water you need per day depends on multiple factors, like your overall health, your eating and physical activity, and your general lifestyle. The rule of thumb is that you can stay in the normal range of hydration if you drink water throughout the day. Try not to let yourself get to the point of thirst because you may already be dehydrated. A helpful hint is to carry a water bottle (a reusable one is preferable), and you can use technology to help you along. There are several apps to help you track how much water you are drinking. Here are some you can download. Water Drink Reminder, Drink Water Reminder

*For those into science, below is an equation to estimate your body water level. To do this, try the Watson formula, reported in a 1980 study entitled “Total Body Water Volumes for Adult Males and Females Estimated From Simple Anthropometric Measurements” in the American Journal of Clinical Nutrition. 

Equation for Men:

2.447 – (0.09145 x age) + (0.1074 x height in centimeters) + (0.3362 x weight in kilograms) = total body water (TBW) in liters

Equation for Women:

–2.097 + (0.1069 x height in centimeters) + (0.2466 x weight in kilograms) = total body weight (TBW) in liters

You can find many body water calculators that use this method. Although many other formulas are available, some studies, such as a 2001 report in Nephrology Dialysis Transplantation, have found that the Watson formula is the most accurate.

*Understanding body water percentage: a significant health indicator 

People were designed not to sit so much and before the industrial revolution, we moved more throughout the day using our hands and bodies to produce work. Now, we live in a world that does not require movement. Working from a desk or from home and sitting in a chair for many consecutive hours makes us sedentary and is associated with sitting disease or ‘sitting sickness.’ Yes, that is correct, a disease related to sitting. 

Research shows that a sedentary lifestyle can explain, in part, how our modern lifestyles are associated with obesity, more than 30 chronic diseases, and high healthcare costs. For more information on this click here Sitting disease research. 

What to do? We need to move more. An easy way to make sure you are moving throughout the day is to take a break every 30 minutes. This can be done by standing up, getting out of your chair, and walking or moving for about 1-2 minutes every 30 minutes of your day. Don’t worry if you miss a 30-minute break; try to commit to moving more. You can even set the alarm or set a calendar reminder to get up and move around. Moving your body throughout the day will help your circulation as well as your bones and muscles. It is very important that you keep your body moving, so next time you find yourself sitting for a while, stand up and be counted! 

Do what you can to switch to non-toxic household cleaning products. Traditional products are often full of chemicals that can be harmful to your health and the health of your kids and even household pets. If you switch to a healthier and more sustainable alternative you will provide a healthier household environment for all involved. Click this link for a healthy cleaning guide that provides recommendations on how to keep your house clean from toxins, specific products that you can use, and what to look for when choosing cleaning products.