Making New Year’s Health and Fitness Goals Stick

From Sharp Health News, a publication of Sharp HealthCare

As a new year approaches, it’s time to start thinking about New Year’s resolutions. However, sometimes when setting health and wellness goals, we tend to be overambitious.

We set a goal to lift a certain amount of weight or lose a certain number of pounds, only to step into the gym once and never return. How can we prevent ourselves from burning out and losing track of our goals?

Try these tips:

Understand your “why.”
The key to setting goals is making sure they are SMART — specific, measurable, achievable, relevant and time-based. To find a goal that fits this criteria, it’s important to know your “why.” Identify your goal and then ask yourself why you’ve chosen that goal until you get to the root of your motivation — your “why.” Understanding why your goals matter can help keep you focused and make broad goals more specific and achievable.
Don’t just focus on numbers.
Designing your goals around specific numbers, such as your ideal weight, can be too rigid. This could cause you to get easily frustrated when the results do not show right away. Instead, center your goal on behavior changes that can help you become healthier in the long run.
Break it down.
Break down your goal into small, easy steps or mini goals. For example, if you’re aiming to walk 10,000 steps a day, start with 5,000 and work your way up from there.
Have an accountability partner.
Share your progress with a friend to help keep you motivated. This can also make working out a fun social activity, rather than something you feel like you have to do.

Sticking to goals is challenging for everyone. So it’s important not to feel discouraged if you fall behind. Above all, it’s vital not to beat yourself up if you get off track.

For more on this topic, check out:

Why You Should Change Up Your Workout Routine

From Sharp Health News, a publication of Sharp HealthCare

Many of us do the same regular fitness workout, sticking with what we know — and what is comfortable.

But while consistency and routine are important to any fitness program, mixing up your workout can provide additional benefits to your mind and body.

Reduce risk of injury

It’s OK to do the same workout routine daily if the intensity is not too extreme. Frequency can be a good thing if it’s done safely.

However, varying your workouts can decrease overuse and optimize physical benefits. By mixing up your activities, you give your muscles and joints a chance to rest and recover before working them again.

Break through a weight-loss plateau

If you’ve settled into your fitness routine, you’ll probably notice you’re not making as much progress in improved fitness as you used to. Our bodies adapt to repetition with greater efficiency.

When you vary your workout routine, you use different muscle groups. This introduces a new challenge to specific muscles and allows groups of muscles to work together differently. Muscles require energy and can help you burn more calories.

A varied workout schedule that balances strength and cardio may look like:

Monday: Run
Tuesday: Strength train and swim
Wednesday: Run
Thursday: Strength train and swim
Friday: Run
Saturday: Strength train and swim
Sunday: Rest

Stay motivated

Changing your workout routine challenges your mind. It keeps your body guessing and prevents boredom. Incorporating new exercises can also keep you motivated.

Instead of moving through the same workout routine you’ve been doing for months, try adding new movements and activities, or try different equipment at the gym. Often, the change can be refreshing and rewarding.

The VEBA Resource Center offers Beginner Strength Training with Resistance Bands classes. Join us for this beginner/all levels class that incorporates low-impact movements and light cardio training to build muscle and burn fat safely using resistance bands. This class allows for gentle progression and modifications. Check out our calendar to sign up for an upcoming class.

How to Prevent Burnout When Caring for a Loved One

From Sharp Health News, a publication of Sharp HealthCare

Caring for a loved one can be challenging. It takes courage, patience, and persistence. But most of all, it takes the unwavering support of family, friends, and the community.

While it’s common to experience burnout when caregiving, it’s important to remember you’re not alone. Many resources available to help maintain a balanced, healthy life while taking care of others.

Identify your support system

When caring for a loved one, be mindful of your own health and well-being first. Lean on your support system. If that support system is limited, get connected in whatever way you can.

Look for area caregiver support groups for connection with other caregivers in the community. Participants benefit from shared tips and resources, as well as from support and validation of their experiences.

Make time for self-care

It’s also key to practice self-compassion. Give yourself some grace and remember that rest and personal time result in a more effective caregiver.

To prioritize your own well-being while caring for others, consider the following tips:

Make sleep a priority. Getting enough sleep is fundamental for your health and well-being.
Stay active and eat healthy. Exercising for at least 30 minutes a day and fueling your body with nutritional foods can have a significant impact on mood and help reduce stress and anxiety.
Maintain your hobbies. Continue engaging in activities you enjoy to support a sense of identity and purpose beyond being a caregiver.
Celebrate small achievements. Acknowledge and celebrate your accomplishments, no matter how small they may seem.

Download the VRC’s FREE Self-Care toolkit here.

Find local resources

Free time is cherished and rare, especially when caring for yourself and a loved one. Consider using adult day care centers, hiring home care providers, and getting help with meals to alleviate the burden of caring for someone around the clock.

Several local organizations provide resources for caregivers, including:

Know that it’s common to feel overwhelmed, but finding the right balance between caring for your loved one and yourself can make all the difference.

Tips for Traveling With Diabetes

From Sharp Health News, a publication of Sharp HealthCare

Whether you believe it or not, there’s no denying it: The holidays are knocking at our door. For many of us, holidays include physical travel and variation from our everyday diet.

If you have diabetes, the change in routine during this time of year can be one of your biggest holiday challenges. Planning ahead can help you manage the holiday season and your diabetes.

While traveling, it’s important to:

Get any recommended immunizations and always carry or wear your medical information indicating that you are indeed diabetic.
Pack twice the amount of diabetes supplies you think you will need, in the event of emergencies or delays.
When flying, bring all of these supplies in your carry-on bag, and keep medications, snacks, meal replacements, and glucose gels or tablets at your seat for easy access. If a meal is served on the flight, be sure to call ahead to request a diabetic meal. If you take insulin, contact the manufacturer for any special instructions on the pressure change of the plane.

So, what about those holiday meals? Diabetes and the holidays can be successfully comanaged. Having diabetes should not deter you from enjoying the festivities and traditional foods.

Try these tips for enjoying the season:

Ask the host ahead of time what will be served and bring a healthy favorite side dish to share.
Fill at least half of your plate with colorful vegetables and choose those without sauces and dressing to keep sodium intake to a minimum.
Eat a small snack before you go to celebrations, so you don’t arrive hungry and to avoid overeating or poor food choices.
Stay active during the holidays. Aim for at least 30 minutes of physical activity, five days per week, for a total of 150 minutes per week.

Finally, it’s important to focus on family, friends and activities instead of just the food. But with some preparation and planning, you can still celebrate with your favorite holiday dishes.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us 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.

Signs of Heart Failure

From Sharp Health News, a publication of Sharp HealthCare

For some, it’s the shortness of breath while exercising or a dry, hacking cough. For others, swelling in the abdomen, legs or ankles begins. There are a variety of symptoms — including sudden weight gain, fatigue, nausea and waking up with shortness of breath — that warn of heart failure. But not everyone heeds them as quickly as they should.

Congestive heart failure is caused by heart pump impairment, resulting in a variety of symptoms. The heart struggles to maintain output, the body holds onto extra fluid, and the vital organs don’t get enough oxygen. According to the CDC, approximately 6 million adults have heart failure in the U.S. — a number estimated to grow to 8 million by 2030.

Heart failure is caused by a variety of cardiac conditions, such as:

Coronary artery disease is caused by the buildup of plaque made up of cholesterol deposits in the wall of the arteries that supply blood to the heart, which causes the inside of the arteries to narrow over time.
Hypertension, which is commonly known as high blood pressure, occurs when the blood pressure in the arteries leading from the heart to the lungs is too high.
Valvular disease causes the valves of the heart to be unable to fully open and close during each heartbeat, thus ineffectively pumping blood throughout the body. The heart must then work harder to pump.
Cardiomyopathy happens when the heart muscle becomes enlarged or stiff. This can lead to inadequate heart pumping or other problems.
Arrhythmias, also known as irregular or unusually fast or slow heartbeats, can be serious if not identified and treated appropriately.

Each of these conditions can be influenced by genetics, such as race or family healthy history. Illnesses and lifestyle choices also play a role, including:

High cholesterol
Diabetes
Obesity
Advanced age
Diet high in saturated fats
Lack of physical activity
Consumption of too much alcohol
Smoking

Measurement of the heart’s level of performance, as well as managing some of the risk factors for heart disease, are among the first steps to treating heart failure. This can be accomplished through medication; support of smoking, alcohol and drug use cessation; and education about healthy diet and exercise.

Talk with your doctor if you are experiencing any of the symptoms of heart failure or have concerns about your heart health. Together, you can determine which lifestyle changes might improve your overall health and identify appropriate treatments to reduce your risk of disease and improve your quality of life.

6 Tricks to Avoid Eating All Those Halloween Treats

From Sharp Health News, a publication of Sharp HealthCare

Halloween may be every child’s dream, but the days that follow can be a parent’s nightmare. In every shape and size, candy seems to linger for weeks — creating an echo of temptation from your kids’ not-so-secret stash.

If you tend to dig a little too deep into your kid’s Halloween candy hoard, Sharp offers the following tips to keep temptation at bay:

Consume enough protein and fiber. If we are not eating enough protein and fiber, we will often have cravings for sweets. The USDA recommends women consume 25 grams of fiber daily and men consume 38 grams. If you suspect you are nowhere near these targets, you may want to opt for something other than candy, such as a hard-boiled egg and some berries.
Sort out the kids’ favorites. Help your child pick their favorite candy from the total bounty they received. Keep their favorites and consider discarding or donating the rest. If it’s out of sight, it’s out of mind.
Pay attention to portion size. If you choose to indulge, avoid full-size candy bars. One full-size candy bar can equal three to four servings. Opting for a mini or snack size is a better bet.
Be a last-minute buyer. Avoid buying candy in the weeks leading up to Halloween, as you’re more likely to indulge. Try buying candy closer to Oct. 31 and only buy what you think you need.
Time candy consumption around physical activity. Carbohydrates are the body’s preferred source of fuel for exercising. A small piece of candy — a chocolate “mini” or a few fruit chews — can be a carb-rich snack that digests easily and can help the body metabolize it for fuel and energy.
Plan ahead. If you feel a sugar craving coming on, think about how candy will make you feel later in the day. Take a second and reflect on whether you have better options at hand. Stock your kitchen with healthy snacks, such as vegetables and hummus, cottage cheese and fruit, protein shakes, or small slices of cheese and some grapes, so you are less tempted to eat candy as a fuel source.

Living a Heart-Healthy Lifestyle

A heart-healthy lifestyle is important for everyone, not just for people with existing health problems. It can help you keep your heart and blood vessels healthy. If you already have health problems, such as high cholesterol or high blood pressure, a healthy lifestyle can help you lower your risk of a heart attack and stroke.

If you have children, you can be their healthy role model. If your habits are healthy, your children are more likely to build those habits in their own lives.

How can you keep your heart healthy?

Diet

Use less salt when you cook and eat. This helps lower your blood pressure. Taste food before salting. Add only a little salt when you think you need it. With time, your taste buds will adjust to less salt.
Eat fewer snack items, fast foods, canned soups, and other high-salt, high-fat, processed foods.
Read food labels and try to avoid saturated and trans fats. They increase your risk of heart disease by raising cholesterol levels.
Limit the amount of solid fat — butter, margarine, and shortening — you eat. Use olive, peanut, or canola oil when you cook. Bake, broil, and steam foods instead of frying them.
Eat a variety of fruits and vegetables every day. Dark green, deep orange, red, or yellow fruits and vegetables are especially good for you. Examples include spinach, carrots, peaches, and berries.
Foods high in fiber can reduce your cholesterol and provide important vitamins and minerals. High-fiber foods include whole-grain cereals and breads, oatmeal, beans, brown rice, citrus fruits, and apples.
Eat lean proteins. Heart-healthy proteins include seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, and soy products.
Limit drinks and foods with added sugar. These include candy, desserts, and soda pop.

Lifestyle changes

If your doctor recommends it, get more exercise. Walking is a good choice. Bit by bit, increase the amount you walk every day. Try for at least 30 minutes on most days of the week. You also may want to swim, bike, or do other activities.
Do not smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good. Quitting smoking may be the most important step you can take to protect your heart. It is never too late to quit.
Limit alcohol to 2 drinks a day for men and 1 drink a day for women. Too much alcohol can cause health problems.

Healthcare

Seeing your doctor regularly and getting screening tests is important. The sooner your doctor diagnoses a disease, the more likely it can be cured or managed. The tests you might have to check your risk for heart and blood vessel problems depend on your age, health, sex, and risk factors. Talk to your doctor to find out which tests are right for you.
Managing health conditions, such as diabetes, high blood pressure, and high cholesterol, can help keep your heart and body as healthy as possible.
Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.

Importance of Strength Training as We Age

From Sharp Health News, a publication of Sharp HealthCare

Staying physically active is critical to slowing the aging process and staying healthy. However, while cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older. The loss of muscle tissue due to aging can affect older adults’ ability to perform many routine activities and lead an independent lifestyle.

Fortunately, regular strength training — also called resistance training and weightlifting — can help prevent or reverse muscle loss. When strength training, you use your own body weight or various tools, such as dumbbells, barbells, or resistance bands, for resistance to build muscle, strength, and endurance.

Strength training can help:

Maintain muscle tissue and strength
Contribute to better balance and coordination, and reduce the risk of falls
Preserve bone density and reduce the risk of osteoporosis
Improve sleep and reduce depression
Help with fat loss

Sharp suggests the following 5 tips to begin a strength training routine:

Train the upper body on the first day and the lower body on the second day. Upper body training may include working the chest, back, shoulders, biceps, and triceps. Lower body training may include working the legs, glutes, and abs.
When picking a weight level, choose 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.
Rest for 45 to 60 seconds between sets.
Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
To improve flexibility, make sure to stretch after weight-lifting sessions.

If you are a beginner, consider working with a personal trainer to learn how to lift weights properly. If this is not an option, there are many dependable online fitness channels to help you on your strength training journey.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Best Foods for Your Gut Health

From Sharp Health News, a publication of Sharp HealthCare

Our bodies contain trillions of beneficial bacteria, a majority of them living within the digestive system, also known as the gut or gut microbiome. The gut microbiome affects the body’s ability to absorb and use nutrients from food; assists in the production of vitamins; and acts as a barrier against organisms that can cause illness.

Good gut health is important for your overall health and well-being and can be enhanced naturally through diet. Consuming both probiotics and prebiotics encourages healthful gut function.

5 ways to improve your gut health through your diet

Eat prebiotic-rich foods, which promote the growth of beneficial bacteria in your gut and include:

Bananas
Apples
Asparagus
Berries
Flaxseed
Broccoli
Garlic
Oats
Onions
Leafy greens
Tomatoes
Legumes, including beans, lentils and peas

Enjoy whole foods, herbs and spices in an array of different colors to ensure a wider array of nutrients and support an assortment of gut bacteria, including:

Deep purple cabbage
Red beets
Dark leafy greens
Blueberries
Golden turmeric
Fragrant cinnamon

Eat a plant-based diet, such as the Mediterranean diet. Placing an emphasis on vegetables, fruits, beans and legumes helps promote high-fiber intake that is gut friendly.

Include fermented foods. Fermented foods, such as the following, contain live bacteria that can support gut function:

Plain yogurt or kefir
Kimchi or sauerkraut
Miso paste or tempeh

Limit the intake of sugar, grains, sweeteners and saturated fat, which can negatively affect your health in a variety of ways, including:

Refined sugar inhibits healthy gut bacteria function and contributes to excess inflammation in the body.
Refined grains, such as simple, processed carbohydrates — white flour, white bread, white rice pastries and pastas made with white flour —have been stripped of beneficial fiber, vitamins and minerals, causing blood sugar levels to quickly rise and leaving nothing for gut microbes to eat.
Artificial sweeteners can alter gut bacteria and can potentially raise the risk of both inflammation and glucose intolerance.
Excess saturated fat can cause the bacteria within the gut to change.

Try experimenting with these nourishing pre- and probiotic powerhouse foods to enjoy the many health benefits of a diverse and thriving gut microbiome.

How to Care for Yourself During Grief and Loss

Grief and grieving are the natural response to a major loss, such as the death of a loved one. It is also natural to feel grief when you lose a valued way of life, such as a job, marriage, or good health.

Grieving is a personal experience. Everyone’s way of feeling and expressing grief is unique to them, and so is the path to healing from a loss. There is no “normal and expected” period of time for grieving.

If you have just had a major loss in your life, it may feel hard to do anything. You may be experiencing extreme sorrow, heartbreak, or even depression. These feelings are completely normal. While it may seem hard, it’s important to keep taking care of yourself while you navigate through your grieving process. If you’re feeling lost on how to care for yourself while grieving, the following steps can help:

Identify your feelings. You may have conflicting feelings, such as sadness and relief. Writing is one way to identify what you’re feeling.
Accept your feelings. Your feelings may be unpredictable and uncomfortable. Remind yourself that your feelings are normal. If you’re having trouble talking about your feelings, consider joining a bereavement (grief) support group.
Get enough rest and sleep. Not getting enough rest and sleep can lead to physical illness and exhaustion. Try activities to help you relax, such as meditation or guided imagery.
Eat healthy foods. If you have trouble eating alone, ask another person to join you for a snack or meal. If you don’t have an appetite, eat frequent small meals and snacks.
Exercise. Even a walk can help you deal with your grief. Other forms of exercise, such as yoga, may also help.
Comfort yourself. Allow yourself to be comforted by familiar surroundings and personal items that you value. Special items, such as photos or a loved one’s favorite shirt, may give you comfort.
Try to stay active with your support network. Don’t withdraw from the activities you enjoy. Staying involved in work, church, clubs, or community activities may help.
Avoid quick fixes. Resist the urge to drink alcohol, smoke cigarettes, or take nonprescription medicines (such as sleeping aids). When you are under emotional stress, these may only add to your unpleasant feelings and experiences. They may mask your emotions and prevent you from normal, necessary grieving.
Seek support. Talking about the loss, sharing cares and concerns, and getting support from others can help you grieve in a healthy way and make you feel less lonely.
Ask for help. If worries and concerns are keeping you from taking care of personal needs and other responsibilities, ask for help from others. Allowing other people to help you also helps them because it gives them an opportunity to show their care and concern for you.
Express your emotions. Expressing how you feel may help when you’re grieving. If you’re afraid that you might harm yourself or someone if you express your emotions, talk with someone you trust or your doctor or a counselor about your concerns. You can ask your doctor for a referral. Or you might contact the National Alliance on Mental Illness (NAMI). You can text 741741 for 24/7 free support from a trained counselor. You can also call the NAMI HelpLine (1-800-950-6264) or go online (www.nami.org/help) to chat with a trained volunteer.