Category Archives: Health

Hope is a Way of Thinking…a Super Power

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Hope is a feeling of expectation, a desire or wish for a certain thing to happen.

According to psychologist and renowned hope researcher Charles R. Snyder et al. (1991) hope is a positive cognitive state based on a sense of successful goal-directed determination and planning to meet these goals.

“Hope is not an emotion; it’s a way of thinking or a cognitive process.” Brené Brown

In other words, hope is like a snap-shot of a person’s current goal-directed thinking, highlighting the motivated pursuit of goals and the expectation that those goals can be achieved.

Hope helps us remain committed to our goals and motivated to take action towards achieving. Hope gives people a reason to continue fighting and believing that their current circumstances will improve, despite the unpredictable nature of human existence.

As psychologist and renowned hope researcher Charles Snyder et al. (2002, p. 269) stated so eloquently:

A rainbow is a prism that sends shards of multicolored light in various directions. It lifts our spirits and makes us think of what is possible. Hope is the same – a personal rainbow of the mind.

While some approaches conceptualize hope in the realm of being, that is acknowledging hope during illness and within palliative care; Snyder et al (1991) emphasized the relevance of hope in the context of doing – that is the capacity to achieve goals.

According to Snyder’s Hope Theory (Snyder, Irving, & Anderson, 1991), hopefulness is a life-sustaining human strength comprised of three distinct but related components:

  1. Goals Thinking – the clear conceptualization of valuable goals.
  2. Pathways Thinking – the capacity to develop specific strategies to reach those goals.
  3. Agency Thinking – the ability to initiate and sustain the motivation for using those strategies.

Hope does not necessarily fade in the face of adversity; in fact hope often endures despite poverty, war and famine. While no one is exempt from experiencing challenging life events, hope fosters an orientation to life that allows a grounded and optimistic outlook even in the most challenging of circumstances.

Practicing optimism has much in common with hope. Both are concerned with a positive future orientation and both assume that good things will generally occur in one’s life.

The difference is that optimism is a positive attitude about a future event that is probable and likely to occur: the optimist expects that life will work out well and as expected (Scheier & Carver, 1993).

On the other hand, being hopeful is regarded as more realistic than optimistism.

The hopeful individual recognizes that life may not always work out as planned, yet maintains positive expectancy directed toward possible outcomes that hold personal significance (Miceli & Castelfranchi, 2002)

Hope is more than just a state of mind; it is an action-oriented strength.

References:

  1. https://positivepsychology.com/hope-therapy/

C.R. Snyder was a fellow of the APA in the divisions of teaching, social and personality, clinical, and health. He worked as the director of the Clinical Psychology Program at the University of Kansas and was  the editor of the Journal of Social and Clinical Psychology. Snyder passed away in 2006.

The biblical definition of hope is “confident expectation.” Hope means “a feeling of expectation and desire for a certain thing to happen” and it is a cognitive processes or way of thinking.

“Be joyful always; pray continually; give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” ~ 1 Thessalonians 5:16–18 (NIV)

Immunity Boosting Foods

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Food is medicine.

Food, along with exercise and adequate sleep, are done of the most powerful tools you have to help prevent disease and improve your overall health. And, a healthy body and mind begins with a healthy immune system, writes Angie Ferguson, an exercise physiologist and Tony Robbins Results Coach.

In addition to developing healthy lifestyle habits, the food you eat can help to reduce the risk and severity of infections, cardiovascular disease and diabetes. In short, healthy, nutrient dense “food can be medicine”.

When trying to stay healthy, it’s best to cut back on foods that lead to inflammation (processed meats and foods, saturated fats, refined carbs, sugary foods and beverages) and instead fuel yourself with foods full on nutrients, antioxidants, vitamins and minerals.

  • Citrus fruits – vitamin C is an antioxidant
  • Garlic – contains the antioxidant allicin, which has antibacterial properties and strengthens your immune system
  • Ginger – has anti-inflammatory, antioxidant and antimicrobial properties
  • Mushrooms – packed with vitamins and minerals and bio-active compounds called beta-glucans known to boost immunity
  • Green leafy vegetables – provide anti-inflammatory antioxidants, vitamins and minerals
  • Berries – rich in vitamin C and anthocyanins, which possess antioxidants agents, anti-inflammatory properties and support a healthy cardiovascular system
  • Turmeric – contains cur cumin which is an anti-inflammatory, antioxidant, anti-bacterial and detoxifying ingredient that’s amazing for digestive health.
  • Sweet potatoes and carrots – excellent sources of beta carotene which can reduce inflammation and boost immune function by increasing disease fighting cells in the body.
  • Olives – this fruit is an antioxidant powerhouses, which reduces inflammation and fight bad bacteria. Studies have shown that eating olives can raise levels of glutathione, a powerful antioxidant which acts as a defense against bacteria that cause airway and stomach infections. Olives possess a monounsaturated fat called oleic acid, which prevents heart diseases like atherosclerosis, heart attacks, plaque build-up, and strokes. The oil of olives is where this oleic acid is located; it can lower blood pressure and cholesterol, which reduces the chances of cardiovascular complications and general stress on the system.

Enjoy these nutrients dense foods in their different forms and see how healthy they can make you feel!

Reference:

  1. Ferguson, Angie, “First Line of Defense”, Florida Times-Union, , June 7, 2022, pg 1D.
  2. https://www.organicfacts.net/olives.html

Angie Ferguson is an exercise physiologist and Tony Robbins Results Coach.

Your Health is Everything

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Health is the greatest wealth!

People who’ve been sick and infirm understand that your health is everything and without health, nothing else like wealth and financial freedom matters.

You may wonder what being in good working order that has to do with wealth. Well, for starters, you can’t build wealth if you’re falling apart at the seams.

How bitter would it be to discover that your physical health is in tatters by the time you’ve achieved your wealth building and financial freedom goals.

So keep it simple: A healthy diet, regular exercise, sufficient sleep and regular doctor and dentist visits for checkups and at the very first sign of a problem.

Commit to a life of slow and steady wealth building, not the hope of a sudden windfall.

You might need to institute some austerity measures at first, which sounds neither fun nor glamorous. But some of the wealthiest people in the world have accumulated wealth without flaunting it.

Like a healthy diet, wealth creation must become an integrated part of your lifestyle. You’ll want to invest and build wealth for the long term. This doesn’t imply that you make an investment and hope it’ll grow miraculously on its own. Like a home, car, your kids or pets, you need to care for your investments, measure them, research them, feed them and adjust them.

Physical health is built through the long-term compounding of daily actions:

  • Exercise—daily movement
  • Nutrition—mostly real and natural foods
  • Sleep—good sleep habits

It’s never too late to start building—or restoring—your physical wealth.

Healths is wealth!

References:

  1. https://bestlifeonline.com/best-wealth-building-tips-ever/

“The trouble with most people is that they quit before they start.” ~ Thomas Edison

The Present and In All Things Be Grateful

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“A happy man is too satisfied with the present to dwell too much on the future.” –Albert Einstein

The present is also the only place where happiness and peace can be experienced. Sadly though, the past and future are where many people choose to live their lives.

Equally important is that whatever happens in the now, there is always a choice in how to respond.

How you decide respond to what happens to you will be the ultimate deciding factor as to the quality of success, peace and happiness you will have in life.

Be Grateful For What You Have Now

Part of living in the present moment is taking the time to be grateful for what you have now (not in the past or in the future). If you are constantly focused on things you don’t have, you aren’t taking the time to appreciate what you have right now at this moment.

One way to practice gratitude is to write a list of things you are grateful for and review that list on a daily basis. Try to write at least three things you are grateful for in your life right now.

Alternatively, you can write out as many things as you can think that you’re grateful for.

In short, in all things be grateful.

References:

  1. https://www.success.com/if-you-want-to-be-happy-tell-the-big-mouth-inside-your-head-to-shut-up/
  2. https://www.verywellmind.com/how-do-you-live-in-the-present-5204439

Health is Real Wealth

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The real wealth are healthy habits such as a healthy diet, exercise, regular sleep.

Keeping your priorities straight is a challenge, but it’s essential to prioritize your health. Without a healthy body, everything you’re working for doesn’t mean much.

Finances and health are nearly impossible to separate. After all, health care costs money, and making money is a lot simpler when you’re healthy. You may be thinking you just don’t have time to focus on healthy habits like a balanced diet, exercise, or sleep.

One study showed that medical expenses and disabilities may account for two-thirds of bankruptcies in the U.S. Even if that stat is skewed, we all know that medical costs can be really tough for the average family to handle. Keeping yourself healthy can prevent a ton of extra costs. 

Many of the key steps to a healthy, happy and longer life are simple and within reach of almost all of us. Master these three science-based healthy habits and you’ll high-five your way to feeling great.

1. Exercise regularly

Exercise is the one thing in life you can do to live a longer, healthier life. The US Centers for Disease Control and Prevention ranks exercise sky-high on its bucket list of activities.

“Only a few lifestyle choices have as large an impact on your health as physical activity,” says our nation’s top health organization.

The healthiest way to improve the quality of your sleep: exercise

“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive.”

If you get up and move at least 150 minutes each week, you cut your risk of dying by one-third.

In addition, exercise — even just walking at a moderate pace — has been shown to improve cognitive function, help you control your weight, reduce your risk for disease and, of course, strengthen your bones and muscles.

Some benefits are immediate: After finishing one 30-minute physical activity you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.

Get the recommended 150 to 300 minutes a week for adults of moderate-intensity exercise — such as brisk walking, dancing, bicycling, doubles tennis and water aerobics — as the benefits go up.

2. Eat a healthy plant-based diet

Keeping a healthy weight — defined by doctors as having a body mass index (BMI) between 18.5 and 24.9 — is another key way to stay healthy and reduce your risk of all manner of diseases and conditions.

There are lots of excellent diets out there to help you lose and keep your weight under control, which focuses on food to slow cognitive decline, and the Flexitarian Diet, which combines the words flexible and vegetarian.

Replace red meat with plant protein or dairy to live longer, two new studies suggests Science has shown that a plant-based, meaning you’ll eat a lot of fruits, vegetables, grains, nuts and seeds, can reduce the risk for diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer.

Use all kinds and colors of veggies to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

You’ll also eat less red meat, sugar, processed foods, and saturated fat and more omega-3-rich fish (twice a week) and olive oil. Think of chicken, beef and pork as a “seasoning” to a dish, instead of the main course.

Eat less meat and more plants

The real secret to the success of a plant base diet — it’s not dieting at all. It’s a lifestyle, with the greatest emphasis placed on exercise, mindfully eating with friends and family and socializing over meals.

3. Get good-quality sleep

You may choose to exercise or eat healthy, but your body is going to demand sleep. The quantity and quality of it, however, is essential and under your control. Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia

If you’re not sticking to a regular sleep schedule, you’re hurting your health since experts recommend that school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

Sleeping less than the recommended amount each night on a regular basis may double your risk of dying. In a longitudinal study, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

Additionally, your chances of developing a major disease or medical condition skyrocket if you don’t get enough sleep. That’s because during sleep, your body is literally repairing and restoring itself on a cellular level.

One sleep myth is that you can “catch up” on your days off. Researchers are finding that this largely isn’t the case. “If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not a healthy behavior.”

Takeaway…there are actions you can take to help reduce your stress, improve your mood and to be well on your way to a happier, healthier life.

When you adopt healthy habits in one area of your life, those habits tend to have a ripple effect on other areas. For example, when you’re exercising regularly, you’re also more likely to eat healthy foods and get regular sleep. 

These reasons should be adequate for you to prioritize your health and to convince you to live healthier, even if health itself isn’t enough of a reward. 

References:

  1. https://www.cnn.com/2020/08/07/health/exercise-sleep-prevent-disease-wellness/index.html
  2. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
  3. https://due.com/blog/financial-reasons-to-prioritize-your-health/

Your Health is an Investment

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Your health is an investment, not an expense.

The health of Americans is on a bad trajectory, it is declining. Things such as: obesity, diabetes, heart disease, and like health epidemics are growing at a feverish pace.

Healthcare — both preventive and reactive — is becoming harder to obtain. And, unfortunately, the industry focuses more on reactive approaches to disease and pushing pharmaceuticals than preventative approaches to treating diseases.

It’s important to know think proactively about all of the things you spend money on. Some things are critical to living such as food, a roof over your head, and clothes to wear.

However, as a whole, many people tend to spend money on some things that are unnecessary like a new luxury vehicle or a glamorous vacation, and then think that they don’t have enough money to invest in our health.

The biggest and most obvious reason that you should invest in your health is that you only get one body, mind and life! If you fail to take care of your body and mind, sooner or later you will suffer the consequences and they will fail you at a great cost at a later date and time. Thus, you must regularly invest in your health. The several types of investments to make regularly are:

  • Sleep – 7-8 hrs/night
  • Food – 50-70% good fats, 20-30% healthy proteins and less than 20% carbohydrates from organic, non-gmo, non-processed and non-added sugar sources
  • Hydration – Half your body weight in ounces per day, no more than 3 quarts
  • Exercise – 30 minutes per day of some type of exercise/movement
  • Stress – Daily stress-reducing and relaxation techniques
  • Gratitude– Being grateful for your daily blessings and the joy in your life
  • Spiritual/Mindfulness – Spending time nurturing your faith daily

If you’re not, then you’re spending time regularly neglecting your health.

  • You’re either getting quality sleep or you’re not.
  • You’re either eating foods that will nourish and fuel your body or you’re not.
  • You’re either properly hydrating on a regular basis, or not.
  • You’re either exercising in some way daily, or you’re not.
  • You’re either working to reduce stress on a daily basis or you’re not.
  • You’re either focusing on all of the good in your life and working towards your goals, or not.

You should do something daily to invest back in your health. If not, some day you’re going to wish you had made different choices along the way.

Optimal health is not something you can buy; however, it might just be the most valuable investment you can ever make.

Today be thankful and think of how rich you really are. Your family and friends are priceless, your time is gold, and your health is wealth.

References:

  1. https://kellyshockley.com/your-health-is-an-investment-not-an-expense/
  2. https://thetakeawaybypokk.wordpress.com/2017/12/18/your-health-is-an-investment-not-and-expense/

February is American Heart Month

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February is American Heart Month, an opportunity to raise awareness to the fact that heart disease is the leading cause of death for men and women in the U.S.

American Heart Month is observed to raise awareness on the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease. It is an ideal time to remind Americans to focus on their heart health and encourage them to get their families, friends and communities involved.

Heart disease affects all ages, genders, and ethnicities.

Despite the significant progress researchers have made in understanding of heart disease risk factors. (such as high blood pressure, bad cholesterol, smoking, being overweight or obese, and type 2 diabetes), heart disease affects all ages, genders, and ethnicities. Moreover, heart disease continues to exact a heartbreaking toll — a burden disproportionately carried by Black and Brown Americans, American Indians and Alaska Natives, and people who live in rural communities.  

Every year, 1 in 4 deaths in the U.S. is attributable to heart disease, and the vast majority of those deaths can be prevented. By taking preventive measures, you can lower your risk of developing heart disease and also improve your overall health and well-being. 

Heart Disease, Stroke and other Cardiovascular Diseases

The human heart is responsible for pumping blood throughout our body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out. The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body.

Heart disease occurs when the arteries leading to the heart become clogged. Although heart disease has been around for thousands of years, health experts do know that many aspects of modern life exacerbate risk factors and make people more prone to heart disease and heart failure. Heart disease can affect everyone, but taking stock of your prior health risks, activities and diet can help you reduce your risk.

Even in a pandemic, Cardiovascular Disease (CVD) continues to be the leading cause of death in the United States, and mortality rates are on the rise among younger demographic within the population. For example:

  • Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 874,613 deaths in the United States in calendar year 2019.
  • CVD claim more lives each year in the United States than all forms of cancer and Chronic Lower Respiratory Disease (CLRD) combined.
  • In 2015 to 2018 in the United States, 58.8% of non-Hispanic (NH) Black females and 60.1% of NH Black males had some form of CVD. This race category had the highest prevalence of CVD.
  • CVD accounted for approximately 19.05 million global deaths in 2020

Heart disease can often be prevented when you make healthy choices and manage your health conditions. The warning signs for heart disease have been known to appear when people are as young as 18. Red flags such as high blood pressure should be taken seriously and healthy habits should be adopted.

You can take steps to protect your heart. Additionally, you can work with your doctor to make a plan and your doctor can help by:

  • Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home
  • Sharing advice for healthy eating and physical activity
  • Supporting you in other heart-healthy changes, like quitting smoking
  • Connecting you with specialists to treat heart problems and other conditions
  • Prescribing medicines if you need them

If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people have postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.

Heart Healthy Steps

Engaging in regular physical activity, maintaining a healthy diet and weight, managing stress, avoiding smoking and vaping, and getting quality sleep each night can all reduce the risk of heart disease and help people live longer, healthier lives.  

While it is essential to see a health care professional if you have symptoms or risk factors related to heart disease, research shows that taking a little time each day to promote a healthy lifestyle can help improve your long-term heart health.

Subsequently, you can prevent heart disease and stroke by taking small, healthy steps like moving your body and eating healthy.

  • Simple Ways to Get Active – Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and walking around the neighborhood.
  • Tips for Healthy Eating – Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.
  • Heart-Health Role Model – Kids love to imitate their parents — so show your family how you’re taking steps to protect your heart.

Continuing the fight against cardiovascular disease is crucial to improving the Americans health.  During American Heart Month, we must recommit ourselves to ensuring a healthier future for all Americans.

How to observe American Heart Month:

  1. Take up a heart-healthy habit — Staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month.
  2. Educate yourself — Learn about the risk factors for heart disease, the ways you can prevent them, and the lifestyle choices that can help you stay healthy.
  3. Get your cholesterol tested — If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet.

References:

  1. https://nationaltoday.com/american-heart-month/
  2. https://www.nationalforum.org/heart-month-2022/
  3. https://www.cdc.gov/dhdsp/index.htm
  4. https://www.whitehouse.gov/briefing-room/presidential-actions/2022/01/31/a-proclamation-on-american-heart-month-2022/

Guide to Medicare Enrollment

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At age 65, you’re eligible to enroll in Medicare and reap some benefits from a program you’ve contributed during your pre-retirement years. But, getting the most out of Medicare can be daunting. 

It’s important to understand your options and the rules that apply. For instance, missing your enrollment date may mean penalties or even higher premiums for the rest of your life. At the same time, you don’t want to pay for additional coverage you don’t need, especially if you’re still working.

If you are receiving Social Security, you are automatically enrolled in Medicare Parts A and B (known as Original Medicare) at 65. You’ll receive a Medicare card two or three months before your birthday, and coverage starts on the first day of your birthday month.

  • Part A covers hospitalization and usually comes with no premiums, assuming you or your spouse paid into Medicare while working.
  • Part B, which covers medical services, does require premiums, but you have the option of withdrawing if you wish.

If you aren’t yet receiving Social Security, you will need to apply for Medicare during one of the designated annual enrollment periods. Your initial enrollment period lasts for seven months, beginning three months before the month in which you turn 65. To help avoid a potential gap in coverage, consider enrolling during the three months prior to your 65th birthday.

If you’re still working and covered at age 65, you should consider enrolling in Part A anyway, as it is generally premium-free and may cover some expenses not included in your employer’s health plan.

Premiums for Part B may be higher because of your income, so it may be wise to delay enrollment in Part B until after you retire as long as you work for a company with 20 or more employees.

If your company has fewer than 20 employees, consider enrolling in Part B as well because Medicare is considered your primary insurance. You can enroll without penalty at any time during the eight months after you stop working or your employee health coverage ends.

If you miss that window, you may be subject to penalties that, in the case of Part B, could last as long as you remain covered. (For insights on what you can consider doing if you lose your health-care benefits before you turn 65.

Additional coverage includes Part C, known as Medicare Advantage. It includes plans administered by private companies such as health maintenance organizations and preferred provider organizations. They offer the benefits of Parts A and B, and often include such additional benefits as vision, hearing and dental coverage.

Costs for Part C plans vary according to the insurer. Some plans may require referrals or restrict you to doctors in a network, and you must already have Parts A and B in order to enroll. Another consideration: Some plans may limit their coverage to a certain geographic area, so if you anticipate traveling a great deal or relocating, Medicare Advantage might not be for you.

And, Part D offers prescription drug coverage for both brand-name and generic prescription drugs. You must be enrolled in Medicare to enroll in a Part D plan, which you purchase from a private insurer. Although premiums, deductibles and copays vary by plan, federal law limits your annual out-of-pocket costs for prescription drugs. Before enrolling in Part D, check whether you’re already covered for prescription drugs under a Part C Medicare Advantage plan. You may not need it. And if you decide later on that you need additional coverage or want to change your existing plan, you can do so during designated enrollment periods.

There are services that are not covered by Medicare. Original Medicare (Parts A and B) won’t cover copays, coinsurance or deductibles, nor will it cover medical care when you travel outside the United States. Some services, such as long-term care, acupuncture and cosmetic surgery, also aren’t covered. Some of these services are likely to be covered if you enroll in a Part C plan. Long-term care, however, is not among them.

As an alternative to Part C, you may supplement Original Medicare with Medicare Supplement Insurance, also known as Medigap. Plans providing such coverage follow strict federal and state standards, and costs vary by policy and insurer.

To buy a Medigap policy, you must be enrolled in both Parts A and B. To guarantee availability, you must sign up within six months of enrolling in Part B.

If you have TRICARE (health care program for active-duty and retired service members and their families), you generally must enroll in Part A and Part B when you’re first eligible to keep your TRICARE coverage. However, if you’re an active-duty service member or an active-duty family member, you don’t have to enroll in Part B to keep your TRICARE coverage.

Most people with TRICARE entitled to Part A must have Part B to keep TRICARE drug benefits. If you have TRICARE, you don’t need to join a Medicare drug plan. However, if you do, your Medicare drug plan pays first, and TRICARE pays second.

If you join a Medicare Advantage Plan with drug coverage, your Medicare Advantage Plan and TRICARE may coordinate their benefits if your Medicare Advantage Plan network pharmacy is also a TRICARE network pharmacy. Otherwise, you can file your own claim to get paid back for your out-of-pocket costs. For more information, visit tricare.mil, or call the TRICARE Pharmacy Program at 1-877-363-1303.

To learn more, the official Medicare site, medicare.gov, offers detailed information on signing up; the specifics of Parts A, B, C and D; costs associated with Medicare; penalties for missing enrollment; and other important issues. Go to the site’s “Find Health & Drugs Plans” section to sort through and compare the plans available in your region.

References:

  1. https://www.medicare.gov/sites/default/files/2020-12/10050-Medicare-and-You_0.pdf
  2. https://www.ml.com/articles/your-guide-to-medicare-5-key-questions-answered.html
  3. https://www.medicare.gov
  4. https://tricare.mil

Better Workouts Include the Brain and Body

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Movement is Medicine: ‘We can use our bodies as a tool to affect the way we think and feel, like a hotline to the mind.” Caroline Williams, researcher and author of ‘Move: How the New Science of Body Movement Can Set Your Mind Free’

“Movement affects your brain; but your brain also affects movement.”

Regular physical activity is an important part of a healthy mind, body and lifestyle. Not only is exercise good for your muscles and bones, but it is also an important part of keeping your brain healthy too. Exercise doesn’t only mean working out or playing sports, it just means moving your body and being active. A few other examples of exercise are: dancing, walking, biking, swimming, or throwing a Frisbee.

What happens in the body and brain during exercise: As your heart rate increases during exercise, blood flow to the brain increases. As blood flow increases, your brain is exposed to more oxygen and nutrients. Exercise also induces the release of beneficial proteins in the brain. These nourishing proteins keep brain cells (also known as neurons) healthy, and promote the growth of new neurons. Neurons are the working building blocks of the brain. As a result, individual neuron health is important to overall brain health.

Studies have shown that the connection between your brain and your body is a “two-way street” and that means physical movement can effectively change your brain for the better, explains Srini Pillay, M.D., Assistant Professor of Psychiatry at Harvard Medical School.

Your brain plays a major role in your physical and emotional well-being, and it directly affects your ability to exercise. Your brain was designed for survival and avoiding danger (fight, flight or freeze). Regular aerobic exercise can reduce anxiety by making your brain’s “fight, flight or freeze” system less reactive.

One way to trick your brain is doing a Gatorade swish, which misleads your brain into thinking your body is getting a jolt of energy from a sugary beverage, even if it isn’t. The act triggers the brain, which naturally wants to preserve energy for survival, into releasing dopamine to help jump start exercise based on the false promise is sugar, Dr. Jennifer Heisz, explains in Move Your Body; Heal Your Mind.

Movement can improve your cognitive functions and mental health. Regular physical activity and movement benefit more than just the body. They actually augment brain function. Movement supplies brain cells with oxygen, promotes the production of new brain cells, and aids in creating new synapses.

Regular exercise such as aerobic, resistance, flexibility, and balance exercises can reduce depressive symptoms. Exercise can be as effective as medication and psychotherapies.

Regular exercise may boost mood by increasing a brain protein called BDNF that helps nerve fibers grow.

Mindfulness during exercises and workout.

“A 12 minute walk alters metabolites in our blood, molecules that affect the beating of our heart, the breath in our lungs, the neurons in our brain.” explains Annabel Streets, “52,ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time.

Physical activity is ignored by experts who are too focused on addressing mental health issues from the neck up. “It’s low hanging fruit,” she says, “brain chemist, thought, behaviors might take years to address on the couch.” Dr. Ellen Vora, a New York psychiatrist.

“The brain is always working against you to not expend energy, but we can override it,” says Dr. Heisz.

Exercise can be turned into a powerful meditation practice states Anita Sweeney, author of “Make Every Move a Meditation: Mindful Movement for Mental Health, Well-Being, and Insight”. Exercise can be turned into a powerful meditative practice by focusing the mind on a single thought, object or sensation during exercise can help bring clarity and peace of mind. For example, focusing on your left foot hitting the pavement can help you focus.

Exercise is essential for those seeking better emotional well-being and better mental health. Both physical exercise and meditative movement are activities that you can do to improve the way you feel.

Studies have found that people who exercise daily are at greatly reduced risk of developing Alzheimer’s disease and dementia. Rudolph Tanzi, Kennedy professor of neurology and cofounder of the McCance Center for Brain Health at MGH, states, “It’s hard to imagine anything better for brain health than daily exercise, and our findings shed new light on the mechanism involved: protecting against neuroinflammation, perhaps the biggest killer of brain neurons as we age.”

References:

  1. https://www.wsj.com/articles/best-books-2022-workout-fitness-11641905831
  2. https://www.health.harvard.edu/blog/how-simply-moving-benefits-your-mental-health-201603289350
  3. https://www.dana.org/article/how-does-exercise-affect-the-brain/
  4. https://www.harvardmagazine.com/2022/01/right-now-brain-on-exercise
  5. https://www.discoverhealthfmc.com/blogs/understanding-how-your-brain-affects-your-movement

Sugar – Detrimental to Your Immune System Health

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The ‘worst food ingredient for your immune system’— sugar. Most Americans consume between 19 and 25 teaspoons of added sugars daily.

Metabolic disorders, like obesity and diabetes, have surged in the U.S. over the past several decades. Experts believe that sugar consumption is the major cause of obesity and chronic diseases, such as type 2 diabetes.

According to many immunologist, having diabetes means your body is in a chronic low-grade inflammatory state, which stresses the body’s innate immune system and makes it slower to jump on pathogens, like COVID19, when they enter the body. Chronic inflammation is an unhealthy and abnormal immune reaction in the body and added sugars are a key diet component known to exacerbate this type of inflammation.

When it comes to your immune system, it important that you understand that what you eat does matter a lot. And no ingredient is more detrimental to your immune system and physical health than added sugar.

From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products. According to the Food and Drug Administration (FDA), added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners (such as table sugar), sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables. The Daily Value for added sugars is 50 grams per day based on a 2,000 calorie daily diet. For most Americans, the main sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and sweets.

The American Heart Association (AHA) states individuals should limit their sugar intake to six to nine teaspoons each day, which is roughly the same amount of sugar in a single can of sugary soda: eight teaspoons.

Sugar is not just bad for your teeth. Too much sugar can contribute to chronic diseases, can affect the pH levels within the body, and can impact heart health and brain health. Basically, sugar can affect the health of both your mind and body.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children, according to AHA. The 2020-2025 Dietary Guidelines for Americans recommend that you limit your added sugars consumption to 10% of total calories, making the current average consumption by Americans significantly higher than recommended.

Eliminating excess added sugar from your diet can not only help end this cycle of increasing metabolic disorders, but it can reverse it completely. Dialing back your sugar consumption is one of the most effective ways to improve your immune system and your overall health.

Preventative care, especially when it comes to an insidious disease like diabetes, it is recommended that the first step you take in your nutrition journey is to ask your health care provider to perform a fasting hemogoblin A1c test, even if your fasting blood glucose is normal.

Hemogoblin A1c tests measure average blood sugar over the previous three months, so even if your blood sugar is normal the day you see your doctor, the test can catch underlying issues.

According to Dr. Heather Moday, a board-certified allergist, immunologist and functional medicine physician, once you have an idea of where you stand on the blood sugar spectrum, you can take the steps below for better health:

  1. Cut back on added sugars. – This means eliminating candy, soda, cake and those seasonal flavored lattes from your diet. These foods and drinks don’t provide any nutritional value, and they contain massive amounts of sugar.
  2. Read the labels. – It is essential to check the amount of added sugar in every item in your pantry. The average American takes in about 17 teaspoons (71 grams) of added sugar a day, but the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar a day for women, and nine teaspoons (36 grams) for men.
  3. Eat more fiber. – If sugar is bad, then fiber is the good. Fiber not only keeps your digestion regular, it also helps slow the absorption of sugar into your bloodstream, which protects you from sugar spikes. Lack of fiber is another reason why sodas, fruit juices and sugared coffee drinks are so detrimental to your health. They contain a ton of sugar and none of the blood-sugar-protecting fiber that fresh whole plant-based foods have. The best high-fiber foods are black beans and lentils, steel-cut oats, avocados, buckwheat, pears, raspberries, barley and flaxseeds.
  4. Chose nutrients over calories. – Instead of worrying about cutting calories, focus on adding more nutrient-dense foods to your diet, with lots of proteins and healthy fats. You don’t need to go low-carb, just choose the “right” carbs. In fact, eating carbs in the form of vegetables, beans, whole fruits, and nuts and seeds — all mineral- and vitamin-rich foods — is a great way to keep those hunger pangs at bay.

Sugar does occur naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay, according to Harvard Medical School. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium. Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells.

However, problems do occur when you consume too much added sugar — the sugar that food manufacturers add to products to increase flavor or extend shelf life. “Excess sugar’s impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

Bottomline is that too much added sugar can be one of the greatest threats to cardiovascular disease and metabolic health. And, your consumption of added sugar must be drastically reduced or eliminated from your diet to improve both your cardiovascular and metabolic health.

The goal isn’t to completely eliminate dessert or sweets from your life, but to bring your added sugar intake into a healthier range.

References:

  1. https://www.cnbc.com/2022/01/15/this-is-the-worst-ingredient-for-your-immune-system-says-immunologist-and-health-expert.html
  2. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label
  3. https://www.eatingwell.com/article/7869775/what-happens-to-your-body-when-you-cut-out-sugar/
  4. https://www.sugar.org/diet/diet-sugar-in-moderation/
  5. https://www.cnbc.com/2022/01/15/this-is-the-worst-ingredient-for-your-immune-system-says-immunologist-and-health-expert.html
  6. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
  7. https://www.niddk.nih.gov/health-information/diagnostic-tests/a1c-test