Skip to main content

The Link Between What You Eat and How You Feel

From Sharp Health News, a publication of Sharp HealthCare

We often forget that the foods we eat not only feed our bodies and muscles, but also our brains.

A diet with high amounts of red meat, refined grains, sugary foods and high-fat products is associated with an increased risk of depression. A diet that promotes foods low in saturated fat and sugar, and high in whole grains and fresh fruits and vegetables can reduce the risk of depression later in life.

Try to increase consumption of the following to boost mental and physical health:

  • Fruits and Vegetables

Fresh fruits and vegetables contain nutrients that boost your mood and reduce overall inflammation, which can play a role in depression.

  • Extra-Virgin Olive Oil

Extra-virgin olive oil — also known as EVOO — is a great source of monounsaturated fats and antioxidants that have been linked to heart health, overall well-being and mental health.

  • Probiotics

Probiotics and foods that are probiotic (fermented foods like kimchi, miso, sauerkraut, pickles or kombucha) are great for your gut, aiding in its ability to communicate with the brain, which can improve your mental health.

Other natural mood boosters include daily physical activity, spending time with loved ones, reading and choosing to have a positive outlook.

The VEBA Resource Center offers Cooking & Nutrition Classes. Join our dream team of foodies comprised of a chef, dietitian and medical doctor to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Rise and Shine with 3 Morning Stretches

From Sharp Health News, a publication of Sharp HealthCare

A morning stretch routine is a great way to jump-start your day. You will get your circulation going, focus your mind and gently wake up your body.

Seated upward stretch. Upward stretches are a great way to wake up your whole body and get the blood flowing.

  • Sit cross-legged on the floor.
  • Interlace your fingers and raise your hands above your head, palms facing upward.
  • Elongate your spine and feel the stretch in your rib cage and arms.
  • Take a few deep breaths as you reach from both sides of your torso.
  • Relax and repeat one more time.

Forward fold. The forward fold aims to relieve tension from the back and increase the flexibility of the hamstrings and calf muscles.

  • Sit on the floor with your legs out straight.
  • Bring your arms over your head.
  • Begin to fold forward with your arms and shoulders, followed by your back and core.
  • Lower your torso as low as you can, and once you find a comfortable depth, relax your shoulders and stay in the pose for 20 to 30 seconds.
  • Slowly raise your torso back up to the starting position.

Standing half-moon. This lateral side stretch opens up the side of the body, including the rib cage.

  • While standing, lift up your arms toward the sky, interlacing your fingers.
  • Stretch upward, then slowly over to the right, grounding through your feet as you reach out.
  • Take three deep breaths.
  • Relax and slowly move your bent torso back to center
  • Repeat on the other side

The VEBA Resource Center offers Full Body Stretch Classes. Join the VRC team for a class that will leave you feeling relaxed, restored and maybe even standing up a bit straighter. Check out our calendar to sign up for an upcoming class.

Importance of Strength Training

From Sharp Health News, a publication of Sharp HealthCare

Did you know that you can prevent or even reverse muscle loss with regular strength training? Also known as resistance training, strength training involves using your own body weight or various tools, such as dumbbells, barbells or resistance bands, to build muscle, endurance, and support mobility and function.

Try these 5 tips to begin a strength training routine:

  1. Train the upper body – chest, back, shoulders, biceps and triceps – on the first day, and the lower body – legs, glutes and abs – on the second day.
  2. When picking a weight level, chose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

As always, talk with your doctor before starting a new exercise program.

The VEBA Resource Center offers Beginner Strength Training with Weights Classes featuring low-impact movements and light cardio training to build muscle and burn fat safely. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

Can a 10-Minute Workout be Effective?

From Sharp Health News, a publication of Sharp HealthCare

Even a 10-minute workout performed at moderate to high intensity can make a huge difference in your health and fitness level. Brief high-intensity interval training (HIIT) workouts boost metabolism for hours, raise the body’s fat-and-calorie-burning power throughout the day, and can contribute to improved energy levels, sleep and cognitive function.

To get started, try this 10-minute cardio routine:

10-Minute Cardio Blast
Warm up with a light jog in place (30 seconds), then complete the following 5 exercises:

  • Jumping jacks             30 seconds
  • Rest                                   30 seconds
  • Burpees                          30 seconds
  • Rest                                   30 seconds
  • High knees                    30 seconds
  • Rest                                   30 seconds
  • Squat jumps                 30 seconds
  • Rest                                   30 seconds
  • Push-ups*                      30 seconds                      *Traditional or on your knees        

Once you complete 1 round of all 5 exercises, rest for 60 seconds, then do a second round.

The VEBA Resource Center offers HIIT Cardio Beginner Classes. Offering plenty of modifications, this class will give you a great total body workout. Check out our calendar to sign up for an upcoming class.

Exercises to Help Ease Back Pain

From Sharp Health News, a publication of Sharp HealthCare

A healthy back keeps you doing the things you love, such as playing with your children or grandchildren, hiking a trail, traveling or walking long distances. Without a healthy back, your life becomes limited.

These 3 simple exercises help prevent and alleviate back pain:

Overhead arm and body stretch

This stretch can be done standing or sitting. Sit your bottom in the middle to front of a chair or stand to begin. Raise your arms over your head, with your palms facing forward. Breathe 5 to 10 deep breaths. Lower your arms and repeat if desired.

Alternate side body stretch

Stand about a foot away from the wall. Raise 1 hand and arm up on the wall and place the other hand flat and directly at shoulder level on the wall. Reach as high as you can with the hand on the wall above your head and breathe in 3 to 5 deep breaths. Lower the raised arm and repeat with the other arm.

Pelvic tilt exercise

This exercise is done on the floor. Start on your back with your knees bent and feet on the floor. Flatten your back against the floor by tightening your abdominal muscles and lifting your pelvis up slightly without lifting your hips off the floor. Do 3 sets of 15 repetitions, at once or throughout the day. Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.

Stretch every day to avoid back pain. It’s also important to keep up a regular physical exercise program to maintain back strength.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Check out our calendar to sign up for an upcoming class.

5 Free Summer Activities to Help You Stay Fit

From Sharp Health News, a publication of Sharp HealthCare

San Diego offers miles of shoreline, plenty of sunshine and warm temperatures throughout the year. Why not work in a little workout while enjoying the offerings of America’s Finest City?

Here are 5 free ways to get fit during summer in San Diego:

  • On your mark, get set, go! Walk, jog, hike or run along San Diego’s miles of beaches and mountain trails. From Coronado to Oceanside, a stroll in the sand or on a path can literally — and figuratively — take your breath away.
  • Dive right in! Enjoy the beautiful Pacific Ocean. Swim, surf or boogie board where lifeguards are on watch and don’t forget to do the stingray shuffle on your way into the water.
  • Take the stairs. From La Mesa’s “hidden stairs” to the Convention Center and staircases leading down to some of the area’s best beaches, San Diego offers several great stair workout spots.
  • Be a baller. From football to volleyball, tennis to basketball, San Diego has loads of courts, parks, beaches and fields open to the public. Even a Frisbee will do.
  • Get your groove on. Several local parks offer free concerts throughout the summer months. Grab a blanket, picnic basket and a few friends and dance the night away.

Whatever outdoor activity you choose, always be prepared. Drink plenty of water beforehand and bring some with you to stay hydrated; wear appropriate clothing and footwear; and always wear sun protection, including hats, sunglasses and a broad spectrum sunscreen with at least SPF 30.

The VEBA Resource Center offers Dance Fitness Classes for adults, featuring your favorite dance styles from hip hop to Zumba. Check out our calendar to sign up for an upcoming class.

Summer Family Fitness Fun

The VEBA Resource Center (VRC) is dedicated to helping all members, and their families, achieve a happy, healthy life. As we emerge slowly from the COVID-19 pandemic, here are some ideas to help families get back into life, inside and outside the home.

In this awesome (and adorable) video, Fitness Instructor Kelly Tiano gives us some ideas for staying “motivated, happy and healthy.”

Kelly demonstrates how to:

Warm Up: Do some mild movements to warm up your limbs and prevent unnecessary injury.

Use Proper Form: Try to make sure you are doing each move in a way that engages your core and protects your back, again, to prevent injury.

Add Teamwork: Partner up with your kids for various exercises. This way, you can motivate each other and emphasize that you’re “all in this together.”

Modify Moves: If one version of an exercise is too difficult or hurts, change it up. For instance, do step outs rather than jumping jacks. (Kelly shows you how).

How about adding some dancing into your day? The VRC YouTube Channel has videos from Dance Professor Melissa Adoa to get you started! Try her Hip Hop for All or Beginner Hip Hop: Top Rock dance-alongs. She reminds us that family exercise can be really fun!

The folks at Verywell Family also suggest games (think jump rope, tag, frisbee, hide-and-seek, and catch) to promote play and togetherness, as well as healthy habits. “Sharing active play with your family isn’t just a good way to get your heart pumping and burn calories. It’s also a great way to build family bonds.”

Verywell Family also recommends playing positively. “Don’t fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics.” Instead, use words to encourage and support.

And remember to stretch after physical activity! After any workout, some light stretching is recommended to help reduce injury and cool down

Good luck on your Family Fitness journey, and as Professor Melissa says, “Let’s keep it moving!”

Here are some additional videos from our VRC coaches:

7 Tips for Men to Live Healthy

The foundation of good health is the same no matter what your age is! For National Men’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all men and boys to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Did you know men make about two-thirds as many healthcare provider visits as women do, but are often more reluctant to share if anything is bothering them? In fact, most men don’t even realize that sometimes the physical symptoms they are experiencing, such as chronic pain or digestive problems, could be caused by a mental health issue. It is important to always talk to your healthcare provider if you notice something different about your health. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

The leading causes of death for men are heart disease, injuries, and cancer. Regular check-ups and getting preventive screenings are important to detect any problems early so that any necessary treatment is more effective. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. Since heart disease is one of the leading causes of death for men, it is important to choose a heart-healthy diet. By doing so, you can reduce your chance of developing atherosclerosis, which is the arterial blockage that can eventually lead to heart disease.

Here are some tips from the Men’s Health Resource Center to help you maintain a heart-healthy diet:

  • Limit saturated fat and sugar
  • Avoid any food that contains hydrogenated or partially hydrogenated oils (also known as “Trans Fat)
  • Limit your salt intake
  • Don’t skip breakfast
  • Read food labels
  • Eat plenty of fresh fruits and vegetables
  • Eat out less often and have fewer packaged foods
  • Eat slowly

You can also join our weekly cooking classes or browse for healthy recipes to make at home to help you maintain a heart-healthy diet.

Get Moving and Stay Active

According to the CDC, in 2015-2018, 40.5% of men aged 20+ were considered obese. Being physically active is one of the best and most important steps for staying healthy. Everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

Many men know (or at least strongly suspect) that they have a mental health illness, but suffer in silence, afraid to admit they need help. This fear may be caused by being perceived as weak. Untreated mental health conditions can get worse and may have serious consequences. It is important to take care of your mental health, especially in our constantly changing environment.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Many mental health professionals consider stress to be one of America’s biggest health problems. Although men and women both suffer from stress, they have very different ways of coping with it. Men tend to bottle up their stress and refuse to talk about it by either trying to get away physically or by denying that there’s a problem at all. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Restorative Yoga for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

About 14.9% of men aged 18 and over are in fair or poor health. It is important to remember to practice healthy behaviors to lead a healthier lifestyle. Start with small actions and daily decisions, like getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every man will have his own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.

You Deserve a Break: Summer Self-Care Tips for Educators

For more than a year, educators have dedicated themselves to making sure their students are successful, at home and in school. Now, with summer here and our educators finally getting a break to relax and emerge from some COVID restrictions, the VEBA Resource Center has put together tips for good self-care — for your body, mind, and spirit — prior to the re-start of school.

What is Self Care: First, let’s talk about the buzz phrase “self-care.” What does it really mean? Sure, it can mean getting a massage or buying something you want, but “self-care” runs deeper than that. It’s is a mindset, an approach to living that puts your well-being first. For some — especially those who are caring for others — that may seem selfish. It’s not. Many experts agree, you can’t give what you haven’t got. Your cup needs to be full before you can share yourself with others. So, “self-care” means finding ways to sustain your own mental, physical, and spiritual health. Experts with Psychology Today say to start with the basics: get quality sleep (at least 7 to 8 hours per night), eat healthy foods, and exercise regularly.

Find a physical outlet: Running, swimming, yoga…whatever activity suits you can help keep you balanced. Early morning exercise can help ground you and set your elevated mood for the day through the release of endorphins. At the end of the day, those same endorphins can help clear your head and release frustrations that may build up during the day. Check out the VRC class calendar for movement, stretching and fitness classes you can join for FREE!

Choose your commitments: Educators are givers. You give to your students, school, and co-educators as well as your family and community groups. That’s commendable! It can also leave little time for you to refill your cup. So, when asked if you can give your time to something or someone, pause and think about what your schedule says and how you truly feel. Are you drained and depleted? Or energized and passionate about the project/person? In short, don’t spread yourself too thin by saying, “yes” when you want to say, “no.”

Do what makes you happy: Do you love to read or work on your car? Is there a club you want to join? All of these things aim to connect you with what fills you up. So, make it a priority to do something just for you, not because a friend asked or a family member suggested it. What do you want to do? And it doesn’t have to be expensive. There are classes and MeetUp groups that don’t charge anything! The San Diego Tourism Authority has dozens of suggestions for no- or low-cost things to do around the county.

Find some quiet time: Try unplugging completely, even briefly. Put away your phone. Hide the computer. Go somewhere quiet. Head for the ocean, the mountains, or a hiking trail. Connecting with nature is a proven way to reduce stress levels. Our nearly constant connection to each other, the Internet, and electronics can be insidious. We don’t even realize how draining these attention grabbers can be. And — just like powering down a computer can help it reconfigure — disconnecting can help you reboot, too!

Prep and prepare for back to school: ResilientEducator.com recommends that educators spend some time reflecting and prepping for the fall quarter before leaving the classroom for the summer, in order to be better prepared. What worked? What didn’t? “Many of these critiques or changes are fresh in your mind in April or May — when you have a little energy or time to modify them — but fade into the background by August.” Along the same lines, ResilientEducator says professional development courses taken during the summer weeks can help boost confidence and better prepare you for future opportunities.

Your VEBA Resource Center also provides a wide range of individual and group classes – cooking, yoga, and meditation – to boost your self-care efforts. Take a look and let us know how we can support your journey toward better health! And thank you for all that you do!

7 Important Health Tips for Women

The foundation of good health is the same no matter what your age is! For National Women’s Health Week, VEBA is emphasizing the importance of taking care of your health, especially to those with underlying health conditions. We encourage all women and girls to take the following steps to make their health a priority not only this week, but all year long!

Talk to Your Healthcare Provider

Take care of your body and mind by talking to your healthcare provider. Whether you have concerns about COVID-19, ongoing or sudden health issues, or if stress seems to be getting in the way of your daily activities, it is important to always stay connected with your healthcare provider for these concerns. If you are nervous about talking to your healthcare provider, the National Institutes of Health offers advice and tips.

Get Recommended Screenings and Preventive Care

Regular check-ups are important to prevent disease, disability, and injuries. During the pandemic, fewer people have been keeping up with their routine check-ups. VEBA’s Co-Medical Director, Dr. Lee Remington-Boone, explains why it’s critical and safe to see your doctor.

By getting preventive services and screenings, women can detect problems early so that any necessary treatment is more effective. Talk to your doctor to find out what screenings and exams you need and when.

Eat a Healthy and Balanced Diet

Nutrition is an essential part of living a healthy lifestyle. The basics of healthy eating and good nutrition starts by limiting your intake of unhealthy foods. This includes eating more fruits and vegetables, and cooking at home more each week. Join our weekly cooking classes or browse for healthy recipes to make at home.

Women have unique nutritional needs compared to men, such as needing more vitamins and minerals during pregnancy or after menopause. Fiber is also super important for women’s health. Fiber helps lower the risk for diseases that affect many women, such as heart disease, diabetes, and colon cancer. Learn more about these unique nutritional needs at WomensHealth.Gov.

Get Moving and Stay Active

Being physically active is one of the best and most important steps for staying healthy. By staying active, you lower your risk of heart disease, which is the leading cause of death for women. According to WomensHealth.Gov, everyone should be active for at least 30 minutes each day. These active 30 minutes should be in addition to normal activities of daily living.

To help you get moving, the VEBA Resource Center offers movement classes like HIIT Cardio, Strength Training, and Dance Fitness. All classes are great for all levels, so check out our class calendar and register for a class today!

Take Care of Your Mental Health

More than 1 in 5 women in the United States experienced a mental health condition, such as depression or anxiety, in the past year. As important as being active is for our health, we need to remember mental health is just as equally important. Prioritizing your mental health will help you improve your overall health and well-being.

With COVID-19, it is easy to get lost in the news and start to feel overwhelmed. If you are feeling overwhelmed and need a reset, we offer classes at the VEBA Resource Center to help, like Midday Mindfulness Refresh. These classes are designed to promote healing and restoration, and will help you improve your mindset in a calm, nurturing environment. View our class calendar for an upcoming class.

If you or someone you know is in need of mental health help, we have put together this list of local and national resources.

Find Healthy Ways to Manage Stress

Stress is a bodily reaction to either a change or a challenge. Long-term stress can lead to serious health conditions, so it is important to find healthy ways to manage stress. For women, stress can cause health problems such as migraines, depression, anxiety, problems getting pregnant, menstrual cycle problems, and heart problems.

Below are some videos to help with stress management:

If you find yourself feeling overwhelmed and stressed, join our Yoga Therapy for Stress Management Classes. This class will teach you how stress and anxiety presents itself in the body, mind, and emotions. Learn effective tools to help manage and reduce your stress and anxiety through yoga poses and techniques. Check out our calendar to sign up for an upcoming class.

Practice Healthy Behaviors

Small actions and daily decisions to practice healthy behaviors can keep you safe and healthy. These small actions can include getting enough sleep, avoiding distracted driving, being smoke free, and monitoring your alcohol intake. If you need help overcoming obstacles and living healthier, meet with one of our Care Navigators who can help create a tailored plan for you.

It is not always easy to take the first steps toward better health, and every woman will have her own approach. The key is finding what works for you. Take time to reflect on your health goals, figure out what motivates you, and determine what’s holding you back from being your healthiest you.