Weekly Health Message – Does the AHA recommend a Mediterranean-style diet?

Weekly Health Message – Does the AHA recommend a Mediterranean-style diet?

“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea.

A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a healthy dietary pattern that:

  • Emphasizes vegetables, fruits, whole grains, beans and legumes.
  • Includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and
  • Limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.

This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is evidence that a Mediterranean diet rich in virgin olive oil help the body remove excess cholesterol from arteries and keep blood vessels open.

https://www.nutrition.va.gov/docs/UpdatedPatientEd/Mediterraneandiet.pdf

 

Weekly Health Message – Stay Fit During the Holidays!

Weekly Health Message – Stay Fit During the Holidays!

The winter holiday season is the most critical time for weight gain. On average we may gain about one pound within a short time between Thanksgiving and New Year’s Day. Even if you only gain 1 pound during the holiday season, the weight adds up and can reach 10 to 20 pounds over a decade.

Here are some of the tips you can follow to stay active:

Set Goals: The holidays can get so busy and hectic that an important activity such as exercise might simply fall to the wayside. To avoid forgetting about workouts, make exercise appointments on your calendar, and keep these appointments just as you would any other. Be realistic with your exercise goals and be consistent. For example, if you’re having trouble getting motivated, commit to at least 10 minutes of exercise per day.

Play with Kids: During the holiday season, you’re likely to be around more small children than usual. Take advantage of having the little ones around and try to feed off of their holiday excitement. You can chase the active toddlers around the house or take the older kids on a stroll around the neighborhood to check out holiday decorations. You’ll be squeezing in a workout during the manic holiday season, and it’s likely that the kids will put you in the holiday spirit.

Work out Indoors: Working out can be difficult during the holidays for people who like to exercise outdoors. Taking a walk or going for a run might be next to impossible in freezing temperatures. Climb up and down the stairs in your house for a good cardio workout. Focus on weight training, Palates, yoga or invest in some fitness videos to stay trim during the holiday season. You could even put some of these items on your gift wish list.

Wear a Pedometer: It’s important to keep track of how active you are during the holidays. Chances are that when it’s chilly and dark outside as you’re leaving the office, you’re going to be less active than when it’s warm and sunny when you head home from work. To make sure you’re staying active during the winter season, wear a pedometer to keep track of how much you’re moving around.

For more information about physical activities please visit: https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Weekly Health Message – What are the building blocks of a healthy diet?

Weekly Health Message – What are the building blocks of a healthy diet?

What are the building blocks of a healthy diet?

  • Whole grains
  • Vegetables and fruits
  • Low-fat dairy products
  • Lean meats, legumes and eggs
  • Healthy fats from nuts and plant oils

Remember that what you drink is part of your nutrition picture as well. Let water be your   beverage of choice whenever possible. Try to moderate sugary juices and sodas.

Confused about portions? Fill half of your plate with vegetables and fruit, one-fourth with protein (meat, eggs, legumes) and the other fourth with grains (bread, pasta, etc.) If you want seconds, allow yourself another plate filled with vegetables and fruit only.

https://www.nia.nih.gov/health/know-your-food-groups

 

Weekly Health Message – Recommendations for Physical Activities

Weekly Health Message – Recommendations for Physical Activities

Physical activity is indispensable for everyone to stay healthy. Here are some physical activity recommendations that will keep you happy and healthy!

CDC recommends that

  • All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
  • For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
  • For developing and maintaining muscle and bone health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week
  • Older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

 

Weekly Health Message – “VACCINATE WITH CONFIDENCE”

Weekly Health Message – “VACCINATE WITH CONFIDENCE”

A study published in the journal The Lancet of Infectious Diseases indicated that people who are fully vaccinated against Covid-19 appear to have a much lower likelihood of developing long Covid than unvaccinated people even when they contract the coronavirus.

“We found that the odds of having symptoms for 28 days or more after post-vaccination infection were approximately halved by having two vaccine doses,” researchers wrote in the study.

More than half of the U.S. population is fully vaccinated against #COVID19. Do your part to help defeat this virus. Get vaccinated as soon as you can.

Find a vaccine location near you by

  • Search gov
  • Text your ZIP code to 438829
  • Call 1-800-232-0233

#WeCanDoThis

Reference: https://www.thelancet.com/journals/laninf/article/PIIS1473-3099(21)00460-6/fulltext

Weekly Health Message – Taking care of your mental health is a priority.

Weekly Health Message – Taking care of your mental health is a priority.

Stress and anxiety can creep up on us at any time and when it does, it’s important to pause and reground yourself. But did you know building small habits and rituals into your daily routine can make a big difference in managing your overall stress levels?

Try some of these recommendations to help you add moments of peace and calm to your everyday routine.

Always remember that managing stress looks different for each person.

It’s important to listen to your body and put yourself first when learning ways to managing stress and anxiety. Taking the time to find techniques that work best for you is key. Perhaps it’s immersing yourself in nature, reading a good book, or watching your favorite television show or movie.

Whatever it may be, find something that can serve as an outlet away from the stress of your daily life.

Learn more about managing stress at https://go.usa.gov/xH5QU