We all dread the annual winter sickness. It comes, usually without warning, and stays longer than we want. We’re sniffly, sneezy, achey and in general malaise for much longer than we can afford to be. Even when things start to clear up, we still don’t feel quite 100 percent. The thing is, all that can be avoided if we keep our immune system running to its fullest potential. In addition to regular, and I do mean regular exercise, the best way to stave off sickness is by making sure your body is running on the best fuel possible for the dark days and long nights of winter.
You don’t need 10 steps or 20 or even five to make sure you are eating the right things at the right times. Over at HealthCastle.com they narrowed it down to four simple, easy-to-remember tips to help you get properly fueled and free of colds, flus and all other annoying and clingy winter ailments. Please head over and check out their full article, but for now here are their four steps to eating properly this winter. Take special note of number three, and remember that we just did a post about exactly that! Here we go:
- Eat high-quality carbs: Listen to your cravings. There is a reason for them! In the winter, with fewer sunny hours, your stored serotonin (the “feel-good” brain chemical) starts to decline. Your cravings for carbohydrate-loaded comfort foods are your body crying for more serotonin. But be careful when choosing carbohydrates to boost serotonin! Opt for nutritious whole grains and choose high-quality carbs, such as sweet potatoes, pumpkins and squashes.
- Love seasonal produce: Winter produce may not be as exciting and colorful as summer berries, but there are still many healthy choices available. Work seasonal produce, including pomegranates, cranberries, citrus fruits, purple grapes and orange root vegetables, into your meals. You’ll not only add color to your plate, you’ll pack in some serious nutrition punch.
- Consider Vitamin D supplements: If you live in the northern hemisphere, consider taking vitamin D supplements. Numerous studies have shown that oral intake of vitamin D can reduce the risk of colon, breast and ovarian cancers by as much as 50 percent. Vitamin D can be found in fortified dairy products, fatty fish and egg yolks. But reaching the recommended level through food alone is rather difficult. Therefore, the Canadian Cancer Society recommends that all adults take vitamin D supplements every day during the fall and winter seasons. Be sure to speak to your doctor before starting any supplementation.
- Nourish your cold: No diet remedy or supplement has been scientifically proven to prevent cold and flu. However, studies have shown that vitamin C supplements may make your cold milder and shorten it by half a day. In addition, there’s a promising perk for yogurt lovers! A German study found that probiotics (as found in yogurt with active culture) may shorten your cold episode by almost two days. So keep on eating those “friendly bugs!”
It’s winter but it doesn’t have to be miserable. Before you know it, we’ll be posting about the glory of warm spring weather and how to avoid sunburn!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
In my last post, I said I’d follow up on what the Hosparus/Hospice training was like. Hospice offers two types of training based on the role you wish to assume. The first type is a more specialized daylong training session provided to those volunteers who will be working directly with patients and their families. You’re instructed on the rules and procedures with assisting with patient care and some of the more common situations you should expect.
Since my grandfather passed earlier in the year, I’m not able to interact directly with patient care so it was part of the more abbreviated half-day session for me. This is the second type of training in which the director thoroughly explains the rules of confidentiality and respect, and sets the expectations of volunteering for the organization.
We reviewed several forms and went through the volunteer handbook. All of this was done in a very thoughtful professional way, including a very well done and thought provoking video of how Hosparus/Hospice assists patients. The video had several interviews with former patients discussing what Hospice meant to them.
It was definitely not a feel good video, but it left you feeling very proud of what each volunteer brings to the team and appreciating what a huge impact they have with helping patients finish their lives with care and dignity. There’s no way you could watch this video and not identify with the importance of the program. I found myself feeling very fortunate for what I have and the life I live.
One of the interesting things the director mentioned was the longevity of the volunteers supporting the program. Several folks have been helping out from five to 10 years. They often transition into multiple roles as their interests change. This is very unusual for a volunteer organization since charities usually experience high turnover and limited flexibility of choices in supporting roles. I was glad to hear this since I tend to like variety and different challenges and I’m pretty open to help out where I can.
I finished my training and left the office feeling good knowing I had made the right decision to volunteer. I’m waiting to be contacted for volunteer opportunities, but I’ll probably help out with event planning, the thrift store or public speaking. I think I can add the most value in one of these areas, but we’ll see what comes up. I’ll cover that in my next post.
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
I have a problem with going to bed at night, which means I’m usually pretty interested in any sleep-realted study.
So I was all over an article that Anahad O’Connor at The New York Times recently wrote about the connection between activity and sleep latency in children, Really? The Claim: Exercise More During the Day, and You Will Sleep Better at Night.
Apparently a longitudnal study was published this year that shows a correlation between a child’s activity during the day and how long it takes to fall asleep at night.
The findings: It takes an extra three minutes for kids to fall asleep, per every hour of sedentary activity during the day. This can lead us to believe that physical activity leads to better sleep.
So how do you get more physical activity? Here are some things I’ve started doing:
Walk more — Walking is easy and free. When it’s nice outside, I walk around the neighborhood with my kids. When I go to work everyday, I walk from my car to the office. I even like to get up and just wonder around the office throughout the day. The point is to just get up move around.
Play more — My daughter is three now and can play games inside like hide and seek and tag. We also like to play loud music and dance around together. Follow the leader is an easy game to play, and we can end up spending a good half hour marching around the kitchen table together to the funky beat.
Exercise more — This may sound offputting but it doesn’t have to be hard work. I now spend 30-45 minutes three times a week watching TV on an eliptical machine. I’ve found that watching football, basketball or even MMA while being active makes it easy to keep going psycologically.
Those are my tips. What are yours? How do you stay active during the day to fall asleep easier at night?
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
Let’s face facts for a moment here: We live in a world where the focus every day is trying to shift back to a healthy lifestyle. With heart disease running rampant, obesity on the rise and diabetes taking over, people everywhere are learning the hard way just how important it is to stay healthy, stay fit and stay on top of their diets. This Web site itself is proof positive that people care, people want to learn and people want to help. That said, there’s a lot of advice floating around about the need for proper diets, new types of dieting, fad diets, crash diets and a whole slew of other diet-related things. There’s one question, however, that many doctors around the country are hoping you’re asking yourself: Are You Getting Enough Protein?
The reason this question needs to be asked, and the reason it’s such a tough one to answer, is that the answer is different for everyone. Based on your height, weight, activity level, age and health, the number could be vastly different between people who are otherwise remarkably similar. As a rule of thumb, the more you exercise, the more protein you’re going to need. But there are exceptions. Pregnant women, for instance, usually need more protein. The bottom line is many of us are not getting enough protein, and if we were, we’d quickly find out that the right amounts of the right kinds of protein can help curb appetite, improve weight loss and stave off chronic illnesses. Now, before you go out and start chewing on a fat steak, you should realize that it’s the right kind of proteins that make all the difference, and getting the right amounts.
For starters, why don’t you take the Protein Quiz? Simply enter your age, height and frame size. A second page will ask about your physical activity. Simply click to the next page for details about how many grams of protein you need each day to fuel your body to its optimal level. Not only that, there’s a helpful little protein calculator that gives you the protein amounts of common foods. Handy, no?
So, step right up and figure out if you’re getting what you need to stay properly fueled. Remember, research is pouring in that proves that healthy amounts of protein might just change everything in your healthy lifestyle. What do you have to lose . . . except that holiday weight?
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
I’m not sure if any of you are anything like me. In the unfortunate event that you are, especially when it comes to workouts and motivation, you most likely require some serious musical assistance to get your heart rate racing and your muscles pumping. The songs I just found on Fox News’ “Winter Playlist” might not appeal to everyone. That’s fine. But one thing is true: They all get you thinking warm. They get your adrenaline pumping and push you a little bit further, harder and stronger to keep fit during the doldrums that can be December-February.
So, what are the songs suggested to heat the blood, fuel the fire and keep you running/lifting/snowshoeing/skiing just a bit longer? Glad you asked. Check out the 7 songs Fox News suggests and the 7 songs FitSugar thinks will do the trick:
Fox News:
- “Rock’n'Roll Train” by AC/DC
- “So What” by Pink
- “Keeps Getting Better” by Christina Aguilera
- “Feels Like the First Time” by Chris Daughtry
- “Hot ‘N Cold” by Katy Perry
- “All Summer Long” by Kid Rock
- “Disturbia” by Rihanna
FitSugar:
- “Never Ever” by Ciara
- “Ego” by Beyonce
- “Knock You Down” by Keri Hilson
- “Forever” by Drake
- “Life in Marvelous Times” by Mos Def
- “Empire State of Mind” by Jay Z
- “Whatcha Say” by Jason DeRub
There you have it! As I mentioned, these songs might not suit everyone’s fancy, so listen with caution. Some of you might feel more at home rocking out to Metallica, while others might choose a more Josh Groban themed workout. To each his/her own, but just make sure you choose something that keeps you motivated to finish your workout with strength and enthusiasm. It’s not easy working out in the winter, but with the right soundtrack, you might just get through it!
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DISCLAIMER ALERT: The ideas expressed in this post came out of my own head, were researched by my own eyes and were expressed by my own hands. They are not intended to serve as medical advice in any way, shape or form. And they do not reflect the views of Humana Inc. or any of its subsidiaries. I take full responsibility if you think this post is awesome or not awesome.
