Category: health

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Stay Healthy This Holiday Season

January 1 rolls around, and suddenly we all regret the unhealthy habits we picked up over the holidays.

While this time of year is meant to be filled with friends, family, and food (and lots of it), it doesn’t mean that your health has to take the back burner. With these tips from the University of Maryland’s Baltimore Washington Medical Center, you can stay healthy this holiday season:

·         Exercise anywhere and anytime you can – The holidays are the busiest time of the year, which means many of us really start to slack off on our normal exercise regime. Between parties and preparations, it’s important to sneak in exercise whenever you get the chance. It’s not too difficult to fit in a 10 minute mini workout throughout your day!

·         Plan family activities – Take a walk or bike ride together to look at all of the beautiful holiday lights around your neighborhood or town. You could also plan some sports-related activities if you want to heat up the holidays with some friendly competition!

·         Eat something healthy before you arrive at holiday parties – This will keep you from stuffing yourself at the buffet.

·         Choose your favorite foods to indulge on – Since many holiday foods are only enjoyed once a year, it is important that you allow yourself to enjoy them. However, you need to enjoy them in a reasonable amount. Fill your plate (just one!) with a sample of all of your favorite holiday dishes so that you don’t feel deprived. Also, listen to your body when it says it’s full – try your hardest not to go back for seconds!

·         Don’t try to “prepare” for your holiday meal by skipping other meals – If you show up to the party starving, chances are you are going to make poor food choices. Eat small portions throughout the day to avoid binge-eating.

Just think – if you maintain your healthy habits during the holidays, you won’t have to make the dreaded “get healthy” New Year’s resolution that’s become a tradition in most households. You’ll be ahead of the game!

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Be Better Aware of Breast Cancer Awareness Month

It’s October, which means you are most likely seeing more pink than usual. But pink has purpose.

This is the time of year we highlight the second leading cause of death and most common cancer among American women, breast cancer.

It is imperative that women — and men — understand the importance of early detection and treatment. Approximately 220,000 women in the United States alone will experience a breast cancer diagnosis this year. Unfortunately, more that 40,000 of these diagnoses will result in death. But women aren’t the only ones affected. Approximately 2,150 men also fight this cancer yearly.

Although the exact cause of breast cancer is unknown, there are some genetic and environmental risk factors to be aware of:

Genetic Factors

  • Gender: Women are 100 times more likely to be diagnosed.
  • Age: Two-thirds of women are diagnosed after age 55.
  • Race: Caucasian women are affected most often.
  • Family History: You have a higher risk for breast cancer if other family members have been  diagnosed.
  • Personal Health History: If breast cancer has been found in one breast, you are more likely to be diagnosed in the other breast.
  • Menstrual and Reproductive History: Having a menstrual cycle before the age of 12 and after the age of 55 puts you at a greater risk for breast cancer. You are also at a greater risk if you have never given birth or if you have a child at an older age.
  • Genome Changes: Specific gene mutations — which can be detected with genetic tests — increase your risk for cancer.
  • Dense Breast Tissue: Lumps are harder to find if you have dense breast tissue.

​Environmental Factors (Avoidable)

  • Lack of Physical Activity: Not being active will put you at a higher risk for cancer.
  • Poor Diet: A diet low in fruits and vegetables and high in saturated fat can make contribute to a higher risk for breast cancer.
  • Being Overweight: Keeping your weight in the normal range can lower your risk for breast cancer.
  • Alcohol Consumption: Your risk is greater if you consume alcohol frequently.
  • Radiation: You can have a greater risk for breast cancer if your chest has been exposed to radiation therapy.
  • Hormone Replacement Therapy: This therapy (usually prescribed during menopause) can lead to a greater risk for cancer.

​Bottom line: Go ahead and get checked. You do have a say in the future of your health. Take the precautions you can to decrease your chance of breast cancer, and help put an end to this epidemic.

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Get Better Sleep

We all do it. After a long week of minimal sleep, we tell ourselves that we will “catch up” on our rest over the weekend and all will be back to normal. The extra hours of sleep on Saturday morning will surely recharge your exhausted body, right?

Wrong.

According to Women’s Health, this may actually do more harm than good. Clinical psychologist Janet Kennedy, Ph.D., says that sleeping extra to compensate for lost hours confuses your body’s natural clock. As a result, you may end up feeling even more fatigued, stressed, and worst of all – cranky!

When your sleep schedule gets out of whack, naps and caffeine become go-to fixes to make it through your long days, which confuses your body even more once bedtime rolls around.

Insomnia, anyone?

Yes, juggling a social, work, and personal life is daunting and takes time away from your sleep schedule. But ensuring that you get at least 8 hours of sleep at night will make your hectic life feel much more manageable. These crucial hours of rest not only give you energy to take on the day, but they also keep your body in shape and your cognitive function in better condition!

An extra hour or two of sleep on the weekend isn’t going to hurt you, but try to stay as close to your normal sleeping pattern as you can. You can’t make up for countless hours of missed sleep, and having a “weekend-only” sleep schedule will only throw your body into a never-ending spiral of the “catch up” game.

So, when you’re watching Netflix later tonight, turn off the TV and go get some zzz’s. Your health is more important than catching up on one last episode.

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How to be a Health-Conscious Traveler

If you’re hoping to give into your wanderlust anytime soon, don’t let your immune system cancel your plans!

Traveling can take a toll on our physical health – millions of foreign germs are lurking on every public surface you come in contact with during your travels. These pesky nuisances are trying to sabotage your long-awaited week in the mountains.

Show your immune system who is boss, and be proactive in your quest for a healthy, relaxing (and much deserved) vacation.

Condé Nast Traveler shares a variety of valuable tips on how to stay healthy during the entirety of your next getaway. Here are just a few ways to make it through airports or train stations in good health:

  • Sanitize your hands. Generously sanitize your entire hand after touching ANYTHING that other people come into contact with.
  • Keep your distance – preferably 6 feet – from sick people. Contagious droplets can travel up to six feet when a diseased person exhales, and they can find their way into your respiratory system.
  • Be extremely cautious in public bathrooms. Try to avoid touching any of the surfaces directly, and do not set down your personal belongings. Wash your hands for a full 15 seconds, and use a drying towel to open the door as you leave.
  • Bring water with you onto a plane. Through random samplings, it has been found that some on-board water has contained fecal bacteria (yuck!). Stay safe, and bring your own bottle of water.