First Things First: Self-Care is Not Selfish! With that said, here, you will find valuable articles, quotes, and Scriptures that will inform you on how to actively embrace the importance of self-care for your physical, mental, emotional, spiritual, and even financial and social health and well-being. Dr. Maya Angelou, stated, "When you know better, you do better." Our goal is provide you with the KNOW, so you can DO...Better!
HAVE BREAKFAST: It's important for a bunch of reasons. It jump-starts your metabolism and stops you from overeating later. Plus, studies show that adults who have a healthy breakfast do better at work, and kids who eat a morning meal score higher on tests. If a big plateful first thing isn't for you, keep it light with a granola bar or a piece of fruit. Just don't skip it.
PLAN YOUR MEALS: It'll help you save time and money in the long run. Block out some time, then sit down and consider your goals and needs. Do you want to lose weight? Cut back on sugar, fat, or carbs? Add protein or vitamins? Meal prep keeps you in control. You know what you're eating and when. A bonus: It'll be that much easier to skip those doughnuts in the breakroom at work.
DRINK PLENTY OF WATER: It can do so many good things for you. Staying hydrated is at the top of the list, but it may also help you lose weight. Another reason to go for H2O? Sugary drinks are linked to obesity and type 2 diabetes. If you aren't a fan of plain water, add flavor with slices of orange, lemon, lime, watermelon, or cucumber.
TAKE AN EXERCISE BREAK: Don't just grab another cup of coffee -- get up and move. Do some deep lunges or stretches. It's great for your body and mind. Just 30 minutes of walking five times a week may help keep the blues at bay. And if you can't do those minutes all at once, short bursts help, too.
GO OFFLINE: Checking your email and social media a lot? Sure, your friends' and family's latest updates are just a click away, but do you really need to see pictures of your cousin's latest meal? Let it wait until morning. Set a time to log off and put the phone down. When you cut back on screen time, it frees you to do other things. Take a walk, read a book, or help your cousin chop veggies for their next great dinner.
LEARN SOMETHING NEW: New skills help keep your brain healthy. Sign up for a dance class or a creative writing workshop. Better yet, master a new language. The mental work it takes can slow the signs of aging and may even delay the effects of Alzheimer's disease.
DON'T SMOKE: If you light up, quit. It's a big move toward better health. Your body repairs itself quickly. As soon as 20 minutes after your last cigarette, your heart rate and blood pressure drop. Why wait? Kick the habit, today. Your doctor will be happy to help you get started.
SLEEP WELL: There are almost too many benefits to list. A good night's sleep keeps you in a better mood, sharpens memory and focus, and helps you learn new things. In the long term, it lowers your risk of heart disease and helps you keep trim. Aim to get 7 to 9 hours a night. For the best rest, do it on schedule -- turning in and waking up at about the same times every day.
TRAIN YOUR MUSCLES: Strength training helps your body trade fat for muscle mass. That means you'll burn more calories even when you're being a couch potato. But these workouts can also help you slim down, strengthen your heart, and build up your bones. Do strength-training exercises -- like push-ups, lunges, and weightlifting -- at least twice a week.
HEAD OUTDOORS: A few minutes in the sunshine raises vitamin D levels, and that's good for your bones, your heart, and your mood. Plus, being outside means you're more likely to move your body instead of parking it in front of the TV or computer. Choose nature over city streets, if you can. One study found that people who strolled in urban green spaces were calmer than people who walked in built-up areas.
KEEP YOUR BALANCE: If you're young and active, good balance will help you avoid injuries. If you're older, it will keep you active longer and lower the chances you'll fall and break a bone. No matter your age, good balance means better muscle tone, a healthier heart, and greater confidence. Yoga and tai chi are great ways to work on it, but just about anything that keeps you moving, even walking, can help.
BE MINDFUL: It can mean meditating or simply stopping to smell the roses. However, you do it, studies show mindfulness slashes stress, relieves pain, and improves your mood. And scientists are beginning to understand how. One study found that 8 weeks of regular meditation can change parts of your brain related to emotions, learning, and memory. Even washing dishes can be good for your brain, as long as you do it mindfully.
SOURCES:
American Cancer Society: “Guide to Quitting Smoking.”
CDC: “Consumption of Sugar Drinks in the United States, 2005–2008.”
Craik, F. Neurology, Nov. 9, 2010.
Dennis, E. Obesity, published online Feb. 1, 2011.
Harvard Health Publications: “Exercise and Depression.”
Kaiser Permanente: “The Importance of Eating a Good Breakfast.”
Let’s Move.gov: “Plan a Healthy Meal.”
Mayo Clinic: “Fitting in fitness: Finding time for physical activity.”
National Institutes of Health: “Reduce Screen Time.”
National Heart, Lung, and Blood Institute: "Why Is Sleep Important?"
Harvard University: "Sleep and Mood." "Sleep, Learning, and Memory," "A prescription for better health: go alfresco," "Better Balance for Better Health."
National Sleep Foundation: "Improve Your Memory with a Good Night's Sleep."
U.S. Department of Health and Human Services: "Why is Sleep Important?"
University of California, Berkeley Greater Good Science Center: "Mindfulness."
Brown, K. and Ryan, R. Journal of Personality and Social Psychology, 2003.
Hanley, A. Mindfulness, October 2015.
University of Massachusetts Center for Mindfulness in Medicine, Health Care and Society: "Mobilize your own inner resources for learning, growing, and healing.'
Holzel, B. Psychiatry Research Neuroimaging, Jan. 30, 2011.
Weinstein, N. Personality and Social Psychology Bulletin, published online Aug. 5, 2009
Aspinall, P. British Journal of Sports Medicine, February 2015.
National Institute of Arthritis and Musculoskeletal and Skin Diseases: "Preventing Falls and Related Fractures."
Westcott, W.L. Current Sports Medicine Reports, July-August 2012.
American Heart Association: "Strength and Resistance Training Exercise."
Medically Reviewed by: Kathleen M. Zelman, RD, LD, MPH, WebMD, on November 19, 2022
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick. "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale) "Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites! If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
There I was again, sitting in my car in the parking lot of a local gym. It was a struggle to get out of the car. Not because of my excess weight at the time or some physical limitation. I simply didn’t feel like stepping foot in the gym that day, just like I didn’t feel up to working out a couple of days prior.
A half-hour or so later, I finally walked into the gym. Hearing the clanking sounds of weights and seeing a gym full of ordinary people like me working on their health goals, was just enough inspiration to get me going. I was overweight, struggling to understand how to manage life with type 2 diabetes, and didn’t know where to begin when it came to exercise.
That was June 2021, the month I decided to get back in the gym, sweat it out, and do my best to lose weight, but for real this time.
I’m proud to say that I was able to drop over 80 pounds and come off all medications in less than a year. Today, I’m enjoying a healthier lifestyle all because I decided to continue showing up, getting out of my car, and putting in the work whether it’s in the gym, hiking, or running.
NO PAIN, NO GAIN
When you’re routinely sedentary, overweight, and struggling with type 2 diabetes and a slew of other metabolic health issues, physical activity feels very uncomfortable. Exercise is not supposed to leave you in constant pain and fatigue.
Make no mistake, when I started exercising more regularly, I would often feel pain everywhere: knees, back, neck, feet, and elbows. The joint pain was unreal. Walking flights of stairs was a challenge sometimes to the point where it felt like my knees were going to buckle at any moment. I assumed that the pain was a result of my body simply not being used to daily exercise. But it turns out that there was more to my situation: inflammation.
When inflammation occurs, it often leads to pain, swelling, and stiffness in the affected areas, making movement uncomfortable and sometimes even painful. That explains why my joints, muscles, and surrounding tissues were less flexible and hindered my ability to engage in a full range of motion during exercise.
Regardless of what I was experiencing health-wise, I made up my mind to press past the pain and discomfort of exercising. What helped was learning that there is a correlation between inflammation and diet, which can impact exercise.
Therefore, if you suspect that inflammation may be an issue for you as well, gain more knowledge about inflammation and its effects on physical exercise to determine the best course of action.
YOU CAN'T OUT-EXERCISE A POOR DIET
Oftentimes, when some people think of losing weight, they either focus on what they eat or on their exercise. Healthy eating and regular exercise go hand-in-hand when it comes to developing a healthy lifestyle. I’ve found that achieving the proper balance between the two approaches is very important.
Maintaining a healthy diet is great, but by itself, may not be enough for you to lose weight and keep it off, let alone overcome type 2 diabetes.
The same is true for exercise. You can spend hours in the gym, burning calories, but then load up on junk food and eventually destroy your progress with every meal.
Food impacts your health, period.
I eventually gave up the foods and drinks that were making my weight loss too difficult to achieve and maintain. From fried foods to highly processed carbs, candy, and even sugary soft drinks, I made the necessary changes to get results. Developing better eating habits made it a lot easier for me to enjoy exercising. Sticking to a daily regimen of healthy eating gave me the energy to exercise.
OVERALL BENEFITS OF EXERCISING, ESPECIALLY IF YOU HAVE DIABETES
Remember, don’t neglect or minimize physical exercise. Why? Exercise:
Helps lower blood sugar
Boosts insulin sensitivity
Burns fat
Shaves pounds
Boosts energy
Protects your heart
Can help improve your mood
Makes you look better
Builds strength, conditioning, and endurance
So here are a few tips that I learned about exercise that made a difference in my life.
TIP NO. 1: FIND YOUR EXERCISE RHYTHM
The first step to a healthier, more active lifestyle is finding your rhythm. You don't have to follow my exact routine. Instead, discover your groove by engaging in physical activities that you genuinely enjoy. The key is long-term consistency, not a short-term plan for rapid weight loss. Having fun is crucial. If you're enjoying your workouts, you're more likely to stick with them.
TIP NO. 2: MIX IT UP
While it may seem easy to stick to one type of exercise, such as daily treadmill walks, diversifying your routine is essential. Mixing cardio, conditioning exercises, strength training, and flexibility or mobility exercises adds excitement and engages different muscle groups. Challenge yourself to move more, move better, and move consistently. Incorporating various activities keeps your workouts interesting and ensures a well-rounded fitness regimen.
I hope my weight loss journey to overcome type 2 diabetes inspires you to reach your health goals and beat diabetes as well. Your health is your most important asset. So, let's kick diabetes in the backside and move forward on the path towards better health!
Oscar Camejo is passionate about helping people reverse and prevent type 2 diabetes through lifestyle changes. His own health journey has been truly transformative. At his heaviest, he weighed 268 pounds. He embraced clean eating and committed to daily exercise, shedding over 80 pounds. He no longer relies on diabetes, high blood pressure, or high cholesterol medications. Camejo hopes his journey inspires others facing similar challenges, emphasizing perseverance, discipline, and self-care. Camejo lives in Atlanta and has three adult children. You can reach him at his website, “Beating Diabetes Lifestyle,”podcast, Facebook, Instagram, and TikTok.
The contents of the WebMD Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD Magazine and Self-Care With Dr. Shermaine Sites!
If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD Magazine, WebMD Magazine employees, others appearing on the Site at the invitation of WebMD Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
Maybe you've put on a few extra pounds. Now your yearly blood work comes back showing high triglycerides. These fats are an important source of energy in your body, but at high levels they can hurt your heart. Like cholesterol, triglyceride troubles can lead to clogged arteries and possibly to a heart attack or stroke. Luckily, there are many ways to lower your triglycerides.
WHY TRIGLYCERIDES MATTER:
High triglycerides can be part of an unhealthy condition called metabolic syndrome. Other parts of this illness can include:
Low HDL "good" cholesterol
High blood pressure
Belly fat
High blood sugar
Metabolic syndrome greatly increases your chances of developing heart disease, stroke, and diabetes.
LOOK AT HOW YOU EAT:
That creamy latte, grilled cheese sandwich, or scoop of ice cream before bed can all lead to high triglycerides. If you often eat more calories than you burn - like many of us do - your triglycerides may start to inch up. The worst offenders are sugary foods and foods high in saturated fat, like cheese, whole milk, and red meat.
SAY NO TO SUGAR:
If you have high triglycerides, get your sweet tooth in check. Simple sugars, especially fructose (a sugar often found in fruit), raise triglycerides. Watch out for foods made with added sugar, including soda, baked goodies, candy, most breakfast cereals, flavored yogurt, and ice cream.
UNCOVER HIDDEN SUGAR:
Learn to spot added sugars on food labels. Words to look for include brown sugar, corn syrup, words ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose), fruit juice concentrates, cane syrup, cane sugar, honey, malt sugar, molasses, and raw sugar.
FOCUS ON FIBER:
Swap out foods made with refined white flour and bring on the whole grains. You'll eat more fiber, which helps lower your triglycerides. For breakfast, have a bowl of steel-cut oats with berries instead of a bagel or sweet cereal. At lunchtime, try a salad loaded with veggies and garbanzo beans. Choose brown rice or quinoa at dinner instead of potatoes or pasta.
EAT THE RIGHT FAT:
A little fat is good for you, when it's the healthy kind. Choose foods that naturally contain mono- and polyunsaturated fats: avocados, walnuts, chicken without the skin, canola oil, and olive oil. Avoid trans fats, which are found in many processed foods, French fries, crackers, cakes, chips, and stick margarine. Don't eat much saturated fat, found in red meat, ice cream, cheese, and buttery baked goods.
CHOOSE FISH INSTEAD OF RED MEAT:
The same omega-3 fats that are good for your heart can help lower your triglycerides, too. Next time you eat out, get the fish instead of a burger or steak. Eat fish at least twice a week. Salmon, mackerel, herring, lake trout, albacore tuna, and sardines are all high in omega-3s.
EAT YOUR NUTS AND GREENS:
Other good sources of omega-3s:
Walnuts
Flaxseeds
Spinach
Kale
Brussels sprouts
Salad greens
Beans
DO YOU NEED AN OMEGA-3 SUPPLEMENT?
Ask your doctor. Capsules can give you a concentrated amount of omega-3s, but not everyone needs them. You may be able to lower triglycerides by making healthier choices in your life. And high doses of omega-3s can cause bleeding in some people. If your doctor says it's OK, look for capsules with EPA and DHA, two powerful types of omega-3.
CUT BACK ON ALCOHOL:
Do you unwind with wine, beer, or a cocktail? Switch to sparkling water with a squeeze of limejuice. Or try a tangy herbal iced-tea blend that tastes great without added sugar. Excess drinking is one cause of high triglycerides. That means more than one drink a day for women and two drinks a day for men. For some people, even small amounts of alcohol can raise triglycerides.
SKIP THE SWEET DRINKS:
One of the easiest things you can do to lower your triglycerides is to cut out sweetened drinks. Sodas and other sugary drinks are packed with fructose, a known offender when it comes to boosting triglycerides. Drink no more than 36 ounces of sweet sippers per week -- that means three 12-ounce cans of soda.
LOSE WEIGHT:
Extra weight, particularly around your waist, raises triglycerides. One of the biggest things you can do to bring your levels down is to take it off. It doesn't have to be dramatic, either.
GET MOVING:
If you're carrying around a few extra pounds, starting regular workouts can get you in shape and lower your triglycerides at the same time. Aim for 30 minutes of exercise five days a week and be sure to break a sweat and get your heart pumping. You can cut your triglycerides by 20% to 30%. If you're new to exercise, try a dance class, go for a swim, or take a brisk walk each day.
GET A CHECK-UP:
A simple blood test can spot high triglycerides. Your doctor may also look for related health problems. These include kidney disease, a slow thyroid gland, diabetes, and obesity. Here's how triglyceride test numbers stack up:
Normal - Less than 150 mg/dL
Borderline - 150-199 mg/dL
High - 200-499 mg/dL
Very high - 500mg/dL and up
WHEN HABITS NEED A HELPING HAND:
If lifestyle changes haven't helped enough, your doctor may suggest adding a prescription medicine. Fibrates, niacin, statins, and high-dose fish oil are a few of the options. Your doctor will look at all your blood fats -- triglycerides and all types of cholesterol -- to decide the best way to protect your heart.
Medically Reviewed by: Zilpah Sheikh, MD, WebMD on August 29, 2023
REFERENCES:
American Academy of Nurse Practitioners: "A Roadmap for Managing Your Triglycerides and Protecting Your Heart." American Family Physician: "Omega-3 Fatty Acids." American Heart Association: "Fish 101," "Fish and Omega-3 Fatty Acids," "Triglycerides," "Triglycerides: Frequently Asked Questions." CDC: "Saturated Fat." Harvard School of Public Health: "Ask the Expert: Omega-3 Fatty Acids." Medline Plus: "Triglycerides." National Heart Lung and Blood Institute: "What Is Metabolic Syndrome?" National Institute of General Medical Sciences: "What Do Fats Do in the Body?" TheHeart.org: "Diet and Exercise Key for Treating High Triglycerides: New AHA Statement."
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick. "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale) "Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites! If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
Approaching midlife can be scary, especially if you look back over your life and wonder what could’ve happened instead of what you actually did. As so many celebrities have turned 50 recently, it made me wonder what did I do over my lifetime. With that thought, I decided to create a list of things that I think everyone should do before the age of 50.
15. Get Lost (For real!)
One thing that makes it scarier is feeling like you haven’t accomplished all the life stuff you set out to do in your teens or 20s. By now, you may have seen more of other parts of the world than you’ve actually seen of your own hometown because you’ve been a good little Pythagorean and mastered the straight line between A and B and never got beyond point C. But now is the time to get lost, at least metaphorically. Take that road you’ve never taken. Go to work by bus instead of train. Or get really radical and walk somewhere. Mix it up. And be sure not to plan too much.
14. Use your passport
Many of us have a passport “just in case,” but instead of waiting to win the lottery or for a lonely millionaire with a yacht to show up on your doorstep, take control of your vacations and book a trip out of the country. And yes, Canada and Mexico count, and will definitely stamp your passport. Or consider going to the place you always dreamed of as a child or the country of your ancestors.
13. Get a new hobby (again)!
Ok, so you probably have a collection of these shoes and comic books, or like to do certain activities over and over again and that’s great, but what about something new? It’s time to see if you like doing something else continuously. What else out there might bring you joy? Find out just by seeing what other people’s hobbies are and then trying them for yourself.
12. Wear that outfit, no matter what anybody says
We unconsciously do things by thinking about what other people think. Like when we buy or try on clothes, we usually have this thought in mind: “What will people think or say when I wear this?” Well, at age 50 it’s time to do it if you like it! So what if they talk?! Live your best life and that includes wearing something that brings joy to you and nobody else.
11. Write a will
No one wants to think about death but Newsflash: It’s gonna happen. Probably not today and hopefully not soon but death comes for everyone eventually. And when it does, do you want your kids’ most poignant memory of that time to be the gigantic fight over your collection of rare pickle jars? So sit down, write up a will allocating the important stuff, sign it (preferably in the presence of a notary), and then tell everyone you care about where it is.
10. Fight for something you believe in
It’s time. Time to stop sitting on the sidelines and wondering “What if?” It’s time to do more than just post a picture on social media or just say that you’re praying for some cause. It’s time to do something about it. Go, write that senator a letter, demand change from your city councilmen and women, and find out how you can make a change in your community. You ARE an agent of change, so let’s do something.
9. Get therapy
If your immediate question is “Why would I need therapy?” perhaps you should really ask: "Why wouldn't you need therapy?" Even if your life is going great at the moment, everyone has their ups and downs, and a professional can help you strengthen your inner reserves and develop better coping skills. Plus, when else are you not only allowed but expected to talk about nothing but yourself for an hour?
8. Bless a complete stranger
Let’s say you’ve done pretty well in life, climbed the corporate ladder, made it to the top, and love the view. Congratulations. Now what? Compassion for those who didn’t catch the same breaks is a pretty good place to start the cool-down from your career marathon. The next time you dine out, look for someone who is alone, perhaps sad or troubled or less fortunate than yourself, and pay their waiter for their meal, anonymously. It might make a difference in their life and it will certainly make a difference, for the better, in yours.
7. Pay off your credit cards
Over half of Americans report “substantial” worries about money, according to a recent Gallup poll. And one of the biggest causes of money woes is debt, particularly credit card debt. Thanks to their ease of use (swiping a card almost doesn’t feel like spending money at all!) and low-interest rates, it’s easy to quickly rack up more debt than you know how to do with.
6. Volunteer at a homeless shelter
Once you’ve been established with a home and a job for a long time, it can be easy to forget how close we all really are to the edge. Share what you’ve been given with those less fortunate for an instant priority check and to do a little good in the world.
5. Be an election judge
Want an insider look at how our election process works on the ground level? Sign up to work as an election judge. Don’t worry, it doesn’t involve any actual “judging,” but rather making sure the voting process runs in an orderly and proper manner. You get to see all the ins and outs while still providing a vital service to your community. To sign up, Google “election judge” and enter your state for instructions.
4. Forgive someone
Pick someone from your past who you feel deserves to be forgiven for a previous wrong. Or, better yet, pick someone who doesn’t deserve it and forgive them anyhow. Even if it means nothing to them, it will make you feel so much lighter.
3. Plant a garden
You learn about the plant life cycle as a child but you can’t fully appreciate the magic of it until you’re an adult and have nurtured a plant from seed to maturity. Gardening—or as we like to call it, playing in the dirt—is one of the oldest hobbies for a reason. It’s good for your mind, body, and soul, especially if you reap what you sow.
2. Apologize for something you did wrong
According to marketing communications professional Kerry O’Malley, the steps to a successful apology at work include acting quickly, showing up in person, explaining what happened and how you’re going to avoid the problem in the future, saying “I’m sorry,” and making restitution. Not only will apologizing help the person who was offended forgive you; but it may also help soothe your guilty conscience.
1. Fall in Love (again)
Even if it’s falling in love with yourself (forgiving yourself is something we all need to do), fall in love with someone, kiss them like you mean it and tell them every chance you get just how much you love them. This time, don’t just tell them, show them that you love them too. If they don’t get it, it’s cool because you have a lot of love to give.
, by: Gemma Greene, BDC Staff Writer
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick. "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale) "Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the BlackDoctor.Org and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites! If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
If you’ve ever twisted your ankle, cut your finger, or been bitten by an ant, then you’ve experienced inflammation. Even illnesses like the flu or viral infections cause an inflammatory response from your body. But did you know that inflammation increases with age? The good news is that you can manage inflammation as you get older. A few simple changes in your lifestyle and diet can help you reduce inflammation.
What Is Inflammation?
When your body sustains damage of any kind, the area that is hurt may turn red, swell, and feel warm to the touch. Inflammation is your body’s way of fighting off infection and healing the damage.
There are two types of inflammation – acute and chronic:
Acute inflammation.This is a type of short-term inflammation that your body produces to address injuries, illnesses, and infections. When you sustain an injury or contract a virus, your white blood cells begin to flood the area to provide protection and healing. Symptoms of acute inflammation include redness, warmth, and swelling. Depending on the severity of your infliction, the inflammatory response will slowly fade away over hours or days.
Chronic inflammation. Your body’s response is the same as with acute inflammation, although there isn’t always an injury that needs healing. Instead, your body wrongly signals that there is an issue of some kind, leading to inflammation that is persistent. Chronic inflammation is typically less painful than acute inflammation and lasts for a longer amount of time.
Autoimmune disorders that are considered inflammatory include:
Chronic inflammation in seniors isn’t always obvious at first. It can impact your body internally while showing no outward symptoms until the condition worsens. Chronic inflammation is made worse by:
Smoking
Bad diet
Drinking alcohol
Not getting enough physical activity
Too much stress
Weight gain
Not getting enough sleep
Signs of chronic inflammation. Chronic inflammation manifests differently than acute inflammation. If you suspect chronic inflammation, watch for symptoms that include:
Feeling tired all the time
Unexplained muscle aches and joint pain
Stomach issues including constipation or diarrhea
Gaining weight
Headaches
Skin rashes
How Is Inflammation Treated?
Inflammation is common in seniors and is usually considered a symptom of a greater health condition. It is important to identify chronic inflammation early on to prevent long-term damage to your body. If you ever have concerns, talk to your doctor about what’s bothering you.
Your doctor will ask questions about what you’re experiencing and whether you suspect inflammation. Your doctor may ask for blood work and additional tests to determine the cause of your inflammation.
Medications for an inflammatory disease may include:
Corticosteroids. This is a type of drug that releases an anti-inflammatory hormone that works to offset tissue inflammation. It is usually prescribed for conditions like asthma and rheumatoid arthritis.
Immunosuppressants. This is a type of drug that works to decrease your immune system’s response to perceived threats. It is often prescribed to treat eczema and rheumatoid arthritis.
Biologics. This type of drug is made from living organisms that are engineered to target the cells in your body that control your inflammatory response. It is often given to patients who suffer from asthma, psoriasis, and multiple sclerosis.
Preventing Inflammation
If your inflammation isn’t severe, your doctor may recommend lifestyle changes. While inflammation can’t be completely prevented, it can be managed with a healthy lifestyle.
You may be able to reduce inflammation without needing medication. If you want to avoid medication for treating inflammation, try making some lifestyle changes to improve your health such as:
Consider your diet. Try to incorporate anti-inflammatory foods into your diet every day. Think about foods like:
Fruits like cherries, blueberries, strawberries, tomatoes, and oranges
Green, leafy vegetables like spinach, kale, and collards
Nuts and seeds
Whole grains
Fatty fish like salmon, sardines, and tuna
Healthy oils like olive oil
You’ll also need to eliminate inflammatory foods that are processed and high in added sugar. Limit these items in your diet:
Soda
Fried foods
White bread, cookies, and cakes
Red meat
Beverages that are sweetened with sugar
Change your lifestyle. Get 30 minutes of cardio five days a week and try to incorporate strength training two days per week. You can also:
Manage your weight and take steps to lose weight if needed
Get enough sleep each night
Limit alcohol consumption
Stop smoking
Reduce your stress
SOURCES:
Harvard Medical School: “All about inflammation,” “Foods that fight inflammation."
John Hopkins Medicine: “Fight Inflammation to Help Prevent Heart Disease.”
Journal of Aging and Disease: “Redefining Chronic Inflammation in Aging and Age-Related Diseases: Proposal of the Senoinflammation Concept.”
Reviewed by: Carmelita Swiner, MD, WebMD,on April 07, 2023
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick. "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale) "Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites! If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
Put down that sugary soda. It could be deadly, particularly if you have type 2 diabetes.
A nearly two-decade-long study linked high intake of sugar-sweetened beverages — soda, lemonade and fruit punch — with premature death in people with type 2 diabetes. The link was found for both heart-related reasons and all causes.
But other beverages — specifically coffee, tea, low-fat milk and plain water — helped lower the odds of early death.
These findings point to the potential role of healthy drinks for folks with type 2 diabetes, the study concluded.
“Beverages can be a source of sugar, but also could be an important source of other dietary constituents, so it is natural to hypothesize that the different beverages may really have different effects on health among diabetes patients,” says study co-author Dr. Qi Sun, an associate professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health. He notes that there was little existing evidence about the impact of beverages on type 2 diabetes-related death.
Data from the study came from more than 9,200 women and more than 3,500 men who were part of other major research projects. All had been diagnosed with type 2 diabetes during the 18.5-year study period.
Every two to four years, they reported how often they consumed sugar-sweetened or artificially sweetened beverages, as well as juice, coffee, tea, water and low-fat milk.
Each additional daily serving of a sugar-sweetened beverage was associated with an eight percent uptick in death from all causes for people with type 2 diabetes. Replacing that drink with one of the healthy options lowered the risk of early death by 18 percent.
The study does not prove that unhealthy drinking habits cause early death, only that there is an association between the two.
In 2021, an estimated 537 million adults worldwide had type 2 diabetes. That number is projected to reach 783 million by 2045, the researchers wrote.
How to change your drinking habits?
Some healthy drinking habits reaped big benefits, the study found.
For example, replacing one serving of soda or lemonade with a cup of coffee can lower your risk of premature death from all causes by 18 percent and lower your risk of death from heart disease by 20 percent. If you’re a tea drinker that has amazing benefits as well. The benefit for tea was 16 percent and 24%, respectively.
Plain water paid dividends, too — lowering the risk of early death by 16 percent for all causes and 20 percent for heart-related causes.
Replacing a sugar-sweetened beverage with low-fat dairy milk showed a 12% and 19% lower risk.
“I think the keyword, if there’s only one keyword here, is quality,” Sun notes. “One factor to measure quality is the association of health effects of beverages.”
His advice: Drink healthy versions of beverages and reduce or avoid unhealthy choices.
Beverages with artificial sweeteners were found to be less problematic than their sugary counterparts. But they weren’t as good as healthier choices, the study found. Replacing a sugar-sweetened drink with an artificially sweetened one was linked to an eight percent lower risk of early death and a 15 percent lower risk of death from heart-related causes.
Fruit juices, with high natural sugar content but also nutrients, fell somewhere in between.
“Fruit juice is still better than the sugar-sweetened beverages,” Sun shares.
Dr. Nita Gandhi Forouhi, of the University of Cambridge in England, is the author of an accompanying editorial. She wrote that the findings point in one direction: Drinking fewer sugar-sweetened drinks and more of the healthier alternatives is best for folks with type 2 diabetes.
How sugary drinks affect your health?
Forouhi notes that the analysis did not differentiate between different types of tea or the impact of adding sugar to coffee.
Yet, the choice of beverage clearly matters.
These drinks contribute to energy intake and to diet quality, which can affect obesity and longer-term health, Forouhi shares.
“Diabetes is a pretty serious issue and it does indeed cut down people’s life expectancy and, at the very least, their quality of life,” she adds. “Even if they live long, they have a life often that is complicated with heart disease and all sorts of other problems, kidney disease and sensation problems and so on, so if there is something seemingly so simple as just swap your drinks and that can really have quite a meaningful impact, I think that’s a pretty powerful message.”
How to minimize your sugary drink intake?
Connie Diekman, a food and nutrition consultant and former president of the Academy of Nutrition and Dietetics, notes that sugar-sweetened beverages have lots of calories but little, if any, nutritional value. They don’t satisfy hunger, and it’s possible to consume a large quantity within minutes. A healthy lifestyle can be about finding balance, she says.
“As a registered dietitian, what I always say to people is, ‘OK, so if you want the hundred calories in this food that gives you nothing else, what other food are you willing to not consume?'” Diekman adds.
She suggests that people diagnosed with type 2 diabetes meet with a registered dietitian to help determine what they should eat and review their overall health, eating habits and lifestyle.
Everyone, not just people with type 2 diabetes, should look at how much of these drinks they consume, Diekman suggests.
“Take about three days, look at your food intake. How much sugar-sweetened beverage is in there? Is it one a day, two a day, three a day? And how can you begin to reduce that?” Diekman says. “Do it slowly, so that it’s comfortable and maintainable.”
BY: Jessica Daniels, BlackDoctor.Org,
Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick. "It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale) "Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites! If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.
