I Shouldn’t Have Put That On My Skin

Periodically I receive information from the Illinois Poison Center. Most of the information is interesting and helpful. Today I am sharing with you news about our skin. It is important to realize that your skin is your largest organ that is made up of water, protein, fats and minerals and weighs about 6 pounds. Your skin protects is the body’s outer covering that protects you from heat, light, injury and infection and helps to regulate your body temperature. As summer approaches, we need to know how to protect our skin. Take some time to access this link to learn more-https://ipcblog.org/2021/10/28/uh-ohi-shouldnt-have-put-that-on-my-skin/

Enjoy your summer!  Kim RN

Daily Stretching to Age Well

One of our goals in life is to be able to do what we want and need to do whether it is to get to work, complete a task or just get out of bed. Quality of life is an important aspect of our physical, mental and emotional being. Our daily attitude helps jump start us to find the joy in daily living and attaining the utmost of our potential. Here is a recommended daily routine to get you up, out and able to seek the joy in quality living. Kim RN

https://www.livestrong.com/article/13770907-stretches-better-posture/?utm_source=newsletter&utm_medium=email&utm_campaign=040522_curated&utm_content=cta1&z=4d4897be428f3775ef26f309299c0dfc97bc30a4

St. Timothy Covid-19 Policy Update

St. Timothy Covid-19 Policy Update

What is St. Timothy doing about Covid-19?

Our continued goal at St. Timothy is to provide a safe environment for all who gather and worship. Our Health and Wellness committee, along with our church council, will continue to follow the current CDC guidelines and recommendations. The CDC guidelines state masks are optional based on the low risk of occurrence in the DuPage County area. Members may choose to wear, or not to wear, a mask while participating in church services or events. Please be respectful of others no matter what your choice. We encourage you to stay home if you or a family member are sick, have any symptoms or have been in recent contact with an individual who tested positive for Covid.

— St. Timothy Health and Wellness Committee

Got Questions?  Feel free to call our church office at 630.355.1330 or email Kim Runge at krunge@sttimothylutheran.com 

 

 

Weekly Health Message – Snacking is not just a weight risk

Weekly Health Message – Snacking is not just a weight risk

Snacking is not just a weight risk

Regular junk food snacking brings many risks. Processed foods are typically filled with loads of unhealthy saturated fats and high amounts of salt, calories, added sugar, and refined (unhealthy) grains. Eating too much of these foods can lead to increased blood sugar, constipation, or an increased LDL cholesterol level (which boosts the risk for heart disease).

If your snacking habits are off the rails, here are some tips to get back on track.

  • Keep junk food out of the house. Without junk food lying around, you won’t be tempted to eat it.
  • Plan healthy snacks. Stock your refrigerator and pantry with healthy snack foods such as fat-free Greek yogurt, berries, chopped vegetables, nuts (walnuts, almonds), hummus, or whole wheat crackers. Plan your daily snacks in advance, so you’ll be more likely to snack wisely.
  • Zero in on hunger. Before snacking, ask yourself whether you’re hungry or just thirsty. A good way to tell drink an eight-ounce glass of water and then wait 10 to 15 minutes. If you’re still hungry, have a healthy snack.
  • Don’t eat straight from the bag or carton. If you snack on an open bag of crackers or a tub of frozen yogurt, you may eat more than a single serving. Instead, portion out your serving in a dish.
  • Eat mindfully. Turn off the TV, put down your phone, and pay attention to your snack. Savoring a piece of fine chocolate can be more satisfying than mindlessly gobbling down a whole chocolate bar.

For more information, please visit https://www.cdc.gov/nccdphp/dnpao/features/healthy-eating-tips/index.html

https://www.cdc.gov/nccdphp/dnpao/division-information/media-tools/adults-fruits-vegetables.html

 

Weekly Health Message – Meditation: A key to lower stress

Weekly Health Message – Meditation: A key to lower stress

Meditation: A key to lower stress

There was a great deal of stress during the first year of the pandemic, and stress is associated with increased cortisol. Increased cortisol has been associated with increased intake of hyperpalatable foods, which are foods high in salt, fat, or both. There is also evidence that our bodies metabolize food more slowly when under stress. In addition, stress and high cortisol levels are associated with increased belly fat, which puts people at risk for diseases like heart disease and type 2 diabetes.

Find the fun in stress reduction strategies.

Meditation. It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep, energy levels, and mood. To meditate, you will need to:

  1. Find a quiet place.
  2. Get comfortable (sitting or lying down).
  3. Focus your attention on a word, phrase, object, or even your breath.
  4. Let your thoughts come and go and do not judge them.

For more information, please visit https://www.cdc.gov/howrightnow/emotion/stress/index.html

https://www.cdc.gov/niosh/emres/longhourstraining/relax.html

Weekly Health Message – “Did we really gain weight during the pandemic?”

Weekly Health Message – “Did we really gain weight during the pandemic?”

Did we really gain weight during the pandemic?

This question intrigued researchers. So, they examined patient data from electronic health records. Specifically, they looked at 15 million patients’ weight changes the year prior to the start of the pandemic, and then weight change for one year over the course of the pandemic. As it turns out, 39% of patients gained weight during the pandemic, with weight gain defined as above the normal fluctuation of 2.5 pounds. Approximately 27% gained less than 12.5 pounds and about 10% gained more than 12.5 pounds, with 2% gaining over 27.5 pounds.

Whether you gained or lost weight during quarantine, you are not alone

Where do we go from here? If you gained weight during quarantine, you have an opportunity to change your habits and work to follow the six pillars of lifestyle medicine (exercise, healthy eating, sound sleep, social connections, stress resilience, and avoiding risky substance use) to help you lose weight, improve your health, and enhance your sense of well-being. Here are ways to avoid slow weight gain over the years.

  • Move your body in a fun way every day. Work to accumulate 150 minutes of moderate-intensity physical activity each week. Find a workout buddy you can check in with each day or week.
  • Eat more plants. Vegetables have phytonutrients that help to fight disease, and fiber that helps to feed the microbiome in your gut that ferments the fiber into short-chain fatty acids like acetate, butyrate, and propionate, which in turn help with regulating your metabolism and your immune system.
  • Sit less. Make sure to get up off your chair every hour and move around. If you have diabetes or prediabetes, get up every half hour.
  • Eat fewer processed foods. Don’t buy them. Try to eat foods that don’t come in a package or a can.

Reference: https://ehrn.org/articles/pandemic-pound-theories-dont-hold-weight