Managing Your Health

When something causes us stress - whether it's running late for work, a disagreement with a spouse, or a near-accident on a bike - the effects on our bodies are the same. We go into 'fight or flight' mode and a hormonal cascade is triggered from the brain to everywhere in the body to get the nutrients and energy ready when needed. We don't even realize it's happening, but we may feel an increased heart and respiratory rate, our blood pressure goes up, and our muscles feel tense. In short, we are getting ready to move. That's why being physically active is a great way to deal with stress. Our body is primed for movement and being active can help return things to what's called homeostasis, or our normal levels. Why it is important to Deal with the Effects of Stress Five Steps to Breathing for Your Health Breathing is a relatively simple exercise that can help your body when it's under stress. When we're under constant, or chronic stress - like in our j...

If the news about the COVID-19 situation has you feeling stressed out, you are not alone. But there are steps you can take to lower your stress, reduce anxiety and help you stay healthy in these uncertain times. "We have to cultivate resilience," says Dr. Shilagh Mirgain. "We survived as a species because our brains are primed to focus on potential threats, ruminate on them and prepare to deal with them. This is helpful in the short-term, but in a case like the coronavirus where there are more unknowns than answers, it leaves us vulnerable in a heightened state of anxiety, fear and stress. But we can adapt and create a new normal and be the calm in the storm." Tips for Creating a Sense of Calm During Times of Anxiety How do we do that? Dr. Mirgain offers this advice: Calm Your Body and Mind When you notice that you are getting on edge and overwhelmed, try deep breathing. Focus your attention on a longer timescale - think about the future, when a vacc...

Just as there is no magic pill to prevent cognitive decline, no single almighty brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats. That said, certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health and often referred to as foods. Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function. Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli ar...

What are the facts about the glycemic load of foods? If you have diabetes, you probably know you need to monitor your carbohydrate intake. But different carbohydrate-containing foods affect blood sugar differently, and these effects can be quantified by measures known as the glycemic index and glycemic load. You might even have been advised to use these numbers to help plan your diet. But what do these numbers really mean---and just how useful are they? Glycemic index vs. glycemic load The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 10 to 100. The lower of a food's glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it's GI. But the glycemic index tells just part of the story. What it doesn't tell you is how high your blood sugar could go when you ...

If you have diabetes, a healthy eating plan for you is not that different from a healthy eating plan for people without diabetes. The American Diabetes Association (ADA) echoes the dietary guidelines recommended for the general public - that is, a diet centered on fruits, vegetables, whole grains, legumes (peas and beans), and low-fat dairy products. However, you'll want to pay special attention to your carbohydrate intake. Vegetables, fruits, and whole grains provide nutrition per calorie than refined carbohydrates and tend to be rich in fiber. Your body digests high-fiber foods more slowly - which means a more moderate rise in blood sugar. For most people with diabetes carbohydrates should account for about 45% to 55% of the total calories you eat each day. Choose your carbohydrates wisely - ideally, from vegetables, whole grains, and fruits. Avoid highly refined carbohydrates such as white bread, pasta, and rice, as well as candy, sugary soft drinks, and sweets. Refined ...

Take a moment to think about how you treat yourself when you make a mistake or fail to reach a goal. If you tend to beat yourself up when things go wrong, you, like most people, can use a little more self-compassion in your life. Forgiving and nurturing yourself seem to have benefits in their own right. Strong self-compassion can even set the stage for better health, relationships, and general well-being. So far, research has revealed a number of benefits of self-compassion. Lower levels of anxiety and depression have been observed in people with higher self-compassion. Self-compassion people recognize when they are suffering and are kind to themselves at these times, thereby lowering their own levels of related anxiety and depression. Learn to have self-compassion Some people come by self-compassion naturally, but not everyone does. Luckily, it is a learnable skill. Several methods have been proposed, and training programs are being developed. to help people discover and cultiv...

Many health conditions are worsened by excess weight, and the stress of extra weight on joints can lead to painful conditions, particularly of the knees and feet. It makes sense, then, that losing weight often helps to relieve some kinds of pain. Finding an eating plan that is healthful and enjoyable will help you stick with your weight loss goals for the long term and maintain any weight loss you manage to achieve. To manage your weight, follow these simple rules to cut back on calories: Keep track of how much you eat. Keeping a food diary keeps you accountable and gives you valuable feedback on your eating trouble spots. Make small changes. Change your diet slowly to ensure you will be able to stick with it. Abruptly reducing the amount and type of foods you eat will likely backfire, causing you to go back to overeating. Use mindfulness techniques. Be mindful of when, where, and how much you're eating and when you begin to feel full. One tip is to take 20 minutes to f...