"Get Started With Exercise to Lower Blood Pressure"

 

EXERCISE AND HIGH BLOOD PRESSURE: Exercise is one of the keys to lower your blood pressure. Working out also boosts the effectiveness of blood pressure medication if you're already being treated for hypertension. You don't have to be an athlete, either.

PUT THE FUN BACK IN EXERCISE: Find activities you enjoy and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.

TRY A TRAINER: If you want a pro to help you get started, consider getting a trainer to show you what to do. They can help you do each move right and get the best results.

GET STRONGER: Strength training should be part of your routine. You can use weights, weight machines, exercise bands, or your own body weight by doing abdominal crunches or curl-ups. You'll lose body fat, boost muscle mass, and raise your metabolic rate. Losing as little as 10 pounds can lower or help prevent high blood pressure if you're overweight.

DIVE IN AND SWIM: Doing aerobic exercise ("cardio") is good for your blood pressure. Swimming is a gentle way to do it. Go for 30 minutes or work up to that amount if that's too much right now.

HOW MUCH EXERCISE IS ENOUGH? Do something that's moderate in intensity -- like brisk walking -- for at least 30 minutes a day, 5 or more days a week. That may be enough to keep you off medications or help them work better. Exercise can lower your blood pressure by as much as five to 15 points. Gradually make your workouts more intense to keep lowering your blood pressure to safer levels.

GETTING STARTED: Start slowly to prevent injuries. Start with 10 to 15 minutes of exercise you enjoy, such as walking around the block or on a treadmill. You can gradually make your workouts longer and more challenging.

PACE YOURSELF TO AVOID INJURY: If you're new to exercise, remember to pace yourself. Select a low- to moderate-intensity exercise such as gentle forms of yoga, gardening, or any other activity that you can do at a moderate pace. Gradually increase the intensity and duration of exercise as you become fitter, to help maintain your lowered blood pressure. 

MAKE EXERCISE CONVENIENT: Commit to making exercise part of your schedule. Find a time that works for you. You can work out while the kids are at soccer practice, before or after work, or even during your lunch break. If it's hard to get out of the house, consider getting some workout apps or DVDs, a yoga mat, and hand-held weights you can use at home.

DO MINI-WORKOUTS: Add 10-minute mini-workouts and do these throughout your busy day. For example, you can jog in place or do calisthenics for 10 minutes. Three 10-minute mini-workouts equal 30 minutes of daily exercise in little bits of time you won't miss.

SET UP A HOME GYM: Pick items that fit in with what you want to do: a step bench, jump rope, fit ball, exercise bands or tubes, and weights, for example. You can store them in a closet when you're not using them. If you have more space and a bigger budget, consider getting a treadmill or stationary bike.

WARM UP AND COOL DOWN: Warming up before exercise and cooling down after are important for people with high blood pressure. These exercises let your heart rate rise and return to normal gradually. Walking in place or on a treadmill for 10 minutes is fine for warming up before exercise and also for cooling down.

TRY A HEART RATE WATCH: A heart rate watch can let you quickly assess your pulse. Here's how to use one. Put the band that comes with it on your chest underneath your shirt. By looking at the watch during exercise, you can see your actual heart rate. This is a good alternative to taking your pulse manually. Ask your doctor to recommend the best target heart rate zone (or training zone) for you.

MEDICATION AND HEART RATE: Some heart medications such as beta-blockers or calcium channel blockers can slow your heart rate. Talk to your doctor and ask what your target heart rate zone should be during exercise if you take these medications.

KNOW THE SAFETY TIPS: No matter what exercise you do, be aware of your limitations. If the exercise or activity hurts, then stop! If you feel dizzy or have discomfort in your chest, arms, or throat, stop. Also, go slower on hot and humid days, or exercise in an air-conditioned building.

BEYOND EXERCISE: THE DASH DIET - You can lower your systolic blood pressure (the top number) by switching to the DASH diet. The DASH diet is based on 2,000 calories a day. It's rich in fruits, vegetables, and low-fat dairy products. It's also low in saturated fat, cholesterol, and total fat. According to studies, adopting a DASH diet can reduce systolic blood pressure by eight to 14 points. For healthy adults 65 and older with an average systolic 130, the goal is to get it lower. In general, the target for your blood pressure is less than 120/80. 

BEYOND EXERCISE: LOSE 10 POUNDS - If you're overweight, losing 10 pounds can help reduce or prevent high blood pressure. To lose weight, take in fewer calories than you use each day. Ask your doctor or a registered dietitian how many calories you need daily for weight loss. Exercise helps you burn even more calories.

BEYOND EXERCISE: WATCH OUT FOR SALT - National guidelines recommend not getting more than 2,300 milligrams of sodium a day (about 1 teaspoon of table salt). The limit is 1,500 milligrams a day for some people, depending on age and other things. By staying on a sodium-restricted diet, your systolic blood pressure (top number) may drop two to eight points. Salt-restricted diets can also help enhance the effects of most blood pressure medications. Tip: Substitute herbs for salt when cooking and avoid processed meats and canned foods.

MEDICALLY REVIEWED BY: Jennifer Robinson, MD on September 09, 2021

REFERENCES:

National Heart, Lung, and Blood Institute: "JNC 7 Express: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure."

UpToDate.com: "Exercise in the treatment of hypertension."

WebMD Medical Reference: "5 Lifestyle Tips to Lower High Blood Pressure," "Strategies to Prevent and Control High Blood Pressure," "Heart Disease and a Heart Healthy Diet," "The DASH Diet."

WebMD Health News: "A Little Walking Cuts Blood Pressure."

American Heart Association: “Exercise and Fitness,” “Physical Activity in Your Daily Life,” “Your Blood Pressure Questions Answered: Potassium,” “Healthy Lifestyle,” “The Benefits of Daily Physical Activity,” “Start! Walking for a Healthier Lifestyle.”

Health.gov: "Dietary Guidelines for Americans 2010."                      

Go RED for Women: “Know Your Numbers.”

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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.  

"12 Ways to Tackle Financial Anxiety"

Between a global pandemic and skyrocketing inflation, making ends meet and staying out of debt is no small challenge for Americans. Here's how to deal with the money stress. If the thought of looking at your bank account sends you into a stress spiral, you're not alone. Finances are a common anxiety trigger, and this is especially true on the heels of a global pandemic that created massive unemployment and financial hardship. The Congressional Research Service reports that at the height of the pandemic, unemployment rose rapidly to a peak of 14.7 percent in April 2020. That figure is the highest unemployment rate this country has witnessed since the Great Depression and was worse than the peak unemployment rates of the 2007 through 2009 Great Recession.

Though we are two years on from these unemployment peaks, Americans are no less frazzled about finances—especially now that inflation is skyrocketing and making it more difficult to pay for everything from groceries to gas and monthly heating and electric bills.

One reason money can make us feel so anxiety-ridden? It's linked in our minds to our very survival. "Money is really a resource that can provide people with a sense of safety and security," Chloe Carmichael, PhD, a New York City-based psychologist, tells Health. "When we feel that resource is scarce, it can actually make people feel like their survival is in jeopardy on a very primal level."

But your finances don't have to be so scary. In fact, some financial anxiety can actually be a good motivator, Matt Lundquist, LCSW, a psychotherapist at Tribeca Therapy in New York City, tells Health.

"If a certain situation makes you feel appropriately anxious, it can be helpful in getting you to make a necessary change," he says. For example, realizing you overspent last weekend may prompt you to rethink your budget, and feeling nervous about an upcoming expense could lead you to put aside more than you need. But financial anxiety becomes a problem if it's constantly on your mind or starts to disrupt other aspects of your life, says Lundquist.

So how can you manage money worries, so they don't get out of hand? Here, the pros outline how to assuage financial stress.

CREATE A PLAN:

A psychotherapist and author of four books on mental strength, Amy Morin has delivered many talks about the link between financial health and mental health. She says being in debt puts individuals at three times greater risk of depression. What's more, those who contemplate suicide are more likely to be in debt, says Morin. One of the most fundamental ways to tackle such negative feelings is head-on and make sure they don't get the best of you. Develop a plan of action.

"Developing a clear plan can help you take control over your financial situation—and when you feel empowered, your anxiety will go down and your motivation will increase," Morin, who is also editor-in-chief of Verywell Mind, tells Health. "Your plan may include reducing your spending and increasing your income. It should also involve establishing a monthly budget and a clear plan for paying off debt."

As you figure out your plan, it's a good idea to address the stressors that are taking the biggest emotional toll on you, Celia Mion-Araoz, a licensed mental health counselor for Community Healthy of South Florida Inc. who works with patients experiencing stress from financial anxiety, tells Health.

"Create a hierarchical list of the bills, payments, or costs that need addressing—from most urgent to least urgent," Mion-Araoz says. "Prioritization is a key first step, so that you can wrap your head around a larger problem, break it down, and thereby gain a sense of control of it, which in turn will help you gather momentum for working your way through the financial stress and through the items on your list."

FOCUS ON ATTAINABLE GOALS FIRST:

Once you've developed a hierarchical list of financial priorities, create a list of attainable payment goals and a practical plan for knocking each item off your list, starting from the top and working your way down.

"Again, the idea here is to begin to break the financial stressors down into smaller parts, focusing on what's most important first and addressing concerns sequentially as opposed to all at once," says Mion-Araoz. "By achieving these incremental, attainable payment goals or wins, you gain confidence and momentum and reduce the sense of being overwhelmed."

RECOGNIZE AND TALK THROUGH YOUR EMOTIONS SURROUNDING MONEY:

Money affects every domain of our lives, and the emotions money brings up—both good and bad—have a powerful influence over us, Julie Elledge, PhD, founder and CEO of Mentor Agility, tells Health. Yet individuals are offered very little guidance to deal with these feelings, and there are few socially accepted ways for talking about the emotions surrounding finances. Learning to recognize and openly discuss money concerns is another important step toward addressing anxiety.

"Discussing money is so tied up with complex emotions: shame, success, fear of failure, status, power, control, and self-worth," Elledge says. "Learning how to recognize those emotions, then talk about them, allows us to minimize the grip that finances have on our well-being."

As for who you might talk to about these feelings, Elledge suggests either a life partner (though the discussion may bring up very strong emotions) or alternatively a financial wellness coach.

"A coach who is fluent in financial wellbeing will help you manage emotions, define your goals, plan your opportunities, and help you find the road map to getting back on the right track," explains Elledge.

This type of professional can also help you rewrite what you feel is an 'underachieving narrative,' transforming it into a motivational story, adds Elledge. This is often accomplished by storytelling techniques that help a client manage disparate and strong emotions into a cohesive narrative thread. "Then, talk to your financial advisor and let him or her help you manage the resources to bring your story to its successful outcome," suggests Elledge.

SCHEDULE TIME TO WORRY:

When it comes to life and finances, many things are out of your control. You can't control the economy, and you generally don't have much control over whether you get a raise. Furthermore, worrying about these things wastes time and energy. Rather than let concern about these challenges permeate your entire waking life, try to contain your worrying to just 15 minutes a day by actually scheduling time to worry. Yes, this may sound a bit unusual, but there's a good reason for doing so.

"With practice, research shows you can learn to train your brain to worry during your scheduled time only," says Morin. "This will free up your time and energy to focus on taking action throughout the day, rather than worrying about things you can't control."

To get started with this habit, set aside time, say 5-10 minutes tops, to sit and worry, explains Morin. Set a countdown clock on your phone, and when your time is up, force yourself to do something else.

CONTINUE CONTRIBUTING TO SAVINGS:

Speaking of worrying, it's not unusual to be anxious about longer-term goals like saving money for retirement or having enough money for a child's college fund. "People are [often] anxious about whether they've set enough aside and are living within their means," says Lundquist.

Reworking your budget, opening different types of saving accounts, and setting up direct deposits can help ease some of this anxiety. The key, says Carmichael, is to do something.

"When people feel financially dissatisfied or anxious, they can become avoidant, and then they don't even want to open up their bills or bank accounts," she explains. "It becomes a vicious cycle. Even if things aren't how you'd like them to be now, having a plan in place for how you can save over time will keep you in a better mindset."

If you still feel anxious after making (and sticking to) a savings plan, it may reflect a deeper issue about your relationship with money. "Some people have to work through what it means to deprive yourself of something or do without, which you will have to do in some sense to save money," he says. "It's all about cultivating pride in good money habits—instead of money itself."

REINFORCE YOUR SENSE OF JOB SECURITY:

Will I lose my job? Will my business be successful this year? Work worries are another element of financial stress, says Lundquist. "This fear tends to be historical," he adds. "You might be especially concerned about [your job security] if you were laid off in the past, or if your parents had job trouble when you were growing up."

Speaking to your boss about the state of your company and asking for feedback to make sure you're performing well may boost your confidence. And while counterintuitive, it might also be helpful to force yourself to imagine what it would actually be like if you lost your job.

"It gets people to think about their other career options, what their savings situation is, if they would need to move, sell something, switch industries, or ask for help from family," Lundquist says. "For most people, they recognize they are a number of levels away from actually ending up on the street, but they're operating on an emotional level as if the stakes are in fact that high."

DON'T LET SALARY DEFINE YOUR WORTH:

How much money you earn can feel like a personal reflection of your worth, says Carmichael. And when you're anxious about money, your salary can contribute to feelings of low self-esteem. "If we feel like we don't have as much money as our neighbors, that can sometimes feel like a source of shame," she says. "On some level, we might think it means we're not worth as much, literally."

If you want to stay in your current line of work, Carmichael recommends trying to focus on the other aspects of your job that are fulfilling. If your career isn't giving you that sense of fulfillment and a higher salary is a priority, pursuing a new career path is one option, as is asking for a raise.

Salary negotiations make many people anxious, and Lundquist says the key is to recognize your value to your employer. "Sometimes even going on an interview with a head hunter—even if you don't plan to change jobs—can help you realize what you're bringing to the table and know your worth going into the conversation," he says.

CHANGE UP YOUR SPENDING TO ADDRESS DEBT MORE AGGRESSIVELY:

Paying off debt is never pleasant, and it's especially scary if you don't have a plan in place. To take action, Carmichael recommends meeting with an advisor to review how you can rejigger your spending to put more money toward your debts.

Another good idea is to have an "accountability partner" who will regularly review your spending. This can be a financial counselor, therapist, or even a trusted friend. "Give them your Mint password if you have to, and take an honest look at things with them so you can face the music and not bury your head in the sand," Carmichael says.

"Clients talk to me weekly about their habits, and they'll notice what their triggers are and what prompts them to overspend or rack up credit card debt," Carmichael adds. She notes that some of the biggest issues arise when people don't plan ahead for big expenses, such as an upcoming vacation.

FIND INSPIRING STORIES OF PEOPLE GETTING OUT OF DEBT:

Your social media feed and the IRL conversations you have with people are often focused on possessions and things—like someone's new car or the new gadget they just purchased.

Hearing about these possessions can cause you to feel bad and [may even] tempt you to spend money on things you can't afford," says Morin. "Instead, look for people who are celebrating the fact that they're paying off their bills. There are plenty of online forums and communities filled with people who are intent on getting out of debt. Watching others get excited about paying off their loans—as opposed to spending more money—can help you get excited about saving."

MAKE IMPULSE SPENDING HARDER TO ACCESS:

If you're the type of person who is prone to making impulse purchases or you shop online a lot, try protecting yourself from temptation by making these behaviors harder to engage in, says Morin.

"Only carry a certain amount of cash with you in the store, or don't save your credit card information to your computer (and store your credit card out of sight)," says Morin. "These little obstacles can go a long way toward helping you stay on track with your financial goals."

AVOID TURNING TO UNHEALTHY HABITS:

Financial stress, like any form of stress, can trigger the impulse to turn to alcohol or drugs as an escape, or even to gambling in a misguided hope of solving one's financial problems. Inevitably, though, these habits cost you even more money, and of course they impact your health.

"Focus on stress-relievers that are cost-free, such as going for a walk, doing some other form of exercise, meeting up with friends who care about us, and identifying support systems that can help you manage financial stress without incurring additional costs, as unhealthy activities tend to do," says Mion-Araoz.

If you are feeling an overwhelming temptation to turn to substance abuse, then it is important to reach out to a mental health professional.

STOP COMPARING WEALTH:

For some people, simply being able to afford food and shelter is a constant concern. But for those who are living comfortably and still find themselves trying to keep up with the Joneses, Carmichael suggests taking a step back and considering all that you do have.

"Things we take for granted now, like microwaves or computers, would have been considered luxuries 30 years ago," she says. One way to gain perspective is to make a list of five or ten things (material or not) that you're thankful for.

"There's a whole industry of marketing and advertising that's designed to push our cognitive buttons and make us desire things we don't have," Carmichael says. "If we're not careful, we can get swept away in that."

BY: Kristin Canning

 

and Mia Taylor,

Updated on January 5, 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.  

“20 Ways To Be Healthier by the End of the Month”

 

Give yourself the gift that’ll keep on giving throughout 2022.

You don't inhale cigars. Vodka isn't your breakfast beverage. You eat your vegetables. And you walk every day. You're healthy! Happy New Year! But admit it: We can ALL be HEALTHIER. So, let's start the year off right by trying these 20 easy ways to be a little healthier before Groundhog Day.

 

DO THIS EVERY MORNING: Eat breakfast to jumpstart your metabolism and prevent you from falling into an unhealthy habit. "If you're hungry and you haven't had any breakfast, it's likely you will choose the easiest, most convenient food," says nutritional psychiatrist Uma Naidoo, MD, author of This is Your Brain on Food. This may lead you to a fast-food restaurant rather than a healthier option. "Eating breakfast will leave you satiated until lunchtime and will set you up for nutritional success throughout the entire day," says Dr. Naidoo.

 

OPEN THE REFRIGERATOR BY 8 A.M.: Try to eat breakfast before 8:30 a.m., and you may reduce your risk of type 2 diabetes. A study presented to the Endocrine Society in 2021 looked at data on more than 10,000 adults and found that people who started eating earlier than 8:30 a.m. had lower blood sugar levels and less insulin resistance than people who ate food later in the day. Learn some of the scientific reasons that may be behind your weight gain by reading about these less than stellar eating habits that can make you fatter.

 

START DRINKING YOGURT: Kefir is a fermented milk drink, like a drinkable yogurt, that contains more good bacteria than yogurt does. These probiotics are known to reduce the body's inflammatory response. One study found that eating probiotic foods shortened the duration of colds by two days and reduced the severity of symptoms by 34%. By helping maintain the balance of beneficial bacterial in the digestive system, kefir may lower blood pressure, too. A study in the journal Nutrients involving people with metabolic syndrome found that drinking kefir regularly significantly reduced blood pressure and fasting insulin.

 

WALK THIS WAY: Trying to go from being sedentary and unhealthy to a marathon-running athlete can seem like a very long journey, and people often get discouraged or demotivated by the task. But you don't have to go from zero to one hundred to reap the benefits of moving your legs. Simply going for a 20-minute walk every day can have a significant impact on your overall health. "Doing this one simple thing will help you lose weight, give you more energy, protect against heart disease and reduce stress," says registered dietitian Janet Coleman, RD, with TheConsumerMag.com.

 

PRACTICE YOUR A, B, CS: With all the processed and packaged foods at our every turn, it's easy to go through most of the day without consuming something fresh and plant-based, and full of healthy nutrients. As a reminder, ask yourself every noontime: "Have I had my A, B, Cs today?"

 

• A is for Almonds, Apples, Arugula.
• B is for Berries, Broccoli, and Beans
• C is for Carrots, Cauliflower, and Coffee

 

All of these foods are rich in one or more antioxidants like vitamins A, C, D, E, beta-carotene, lycopene, lutein, and selenium that protect and repair our DNA, says William W. Li, MD, a scientist-physician and author of Eat to Beat Disease: The New Science of How Your Body Heals Itself.

 

ACT LIKE SUPERMAN: Sore back from sitting all day? Do the Superman stretch at the end of every day. Lie face down on the floor with your arms and legs extended as if you were flying over Gotham City. Now raise your hands and legs so that only your hips remain in contact with the floor. Hold that position for three seconds, lower, and repeat for 10 reps. 

CHEW YOUR SMOOTHIE: According to a recent Scientific Reports study, simulating "chewing" your drink may help you burn more calories than sipping it! Men were told to either keep a fluid in their mouth for 30 seconds to fully experience the taste of it before swallowing or were asked to stimulate "chewing" the drink. The result? Holding the liquid food in the mouth longer by tasting and chewing significantly increased their ability to burn calories directly after a meal over simply swallowing the fluid, leading the researchers to hypothesize that slowing down your eating (and chewing your food thoroughly) boosts calorie expenditure and may be effective for preventing overweight and obesity. 

MOP YOUR FLOOR AND DUST THE FURNITURE: When you can't get to the gym, pick up a mop. Cleaning the floor, vacuuming, dusting, doing the dishes and the laundry are all physical activities that can boost your heart rate like traditional exercise. An Indiana University study looked at the relationship between physical activity levels in older Americans and their residential environments and found that the tidier the home, the more exercise the residents got. Want to be healthier in a month? Clean the garage already! 

EXERCISE OUTSIDE MORE OFTEN: We've nothing against sweating in spin class or running on that treadmill in your basement, but if you want a better boost to your mental health, get outside for some fresh-air exercise. An analysis of studies presented in the journal Environmental Science & Technology suggests that exercising in the natural world (think grass, trees, birds, bees) compared to indoor exercising, offers greater feelings of revitalization and energy, and decreased tension, anger, and depression. Overall, participants in the studies said they enjoyed exercising outdoors more than indoors and admitted that because of that they were more likely to do it again. 

DRINK BEFORE YOU EAT: Water, that is, not martinis. Drink a glass of water before you take your first bite, says nutritionist Ilana Muhlstein, RD, author of You Can Drop It! How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate - and you Can Too! Drinking water before eating is one of the first principle of her diet plan. "Water first is all about taking advantage of the simplest-yet perhaps the most powerful—form of nutrition we have and the secret weapon for dropping pounds," says Muhlstein. "Most people don't drink enough water throughout the day, even though it is the secret weapon for dropping pounds." Consider starting with one glass and working toward downing two before meals. A study in Obesity found that obese people who drank two glasses before each meal dropped an extra 4.5 pounds in 12 weeks. 

EAT WITH YOUR EYES: Controlling your meal portions is one of the most effective methods for losing weight because it efficiently cancels out hundreds of extra calories that would otherwise go toward fat storage. There are many ways to start practicing portion control—using smaller dinner plates or measuring cups—it just takes, well, practice. 

TAKE A VITAMIN D SUPPLEMENT: Vitamin D deficiency has been called a "global health problem." The so-called "Sun Vitamin" plays a role in the function of more than 200 genes and is critical for growth and development. Now a new study out of Australia shows that people with vitamin D deficiency are more likely to suffer from heart disease and higher blood pressure than those with normal levels. While we can get Vitamin D from oily fish, eggs and fortified food and drink, food is a relatively poor source of vitamin D compared to sun exposure. "If we don't get any vitamin D through the sun, this is one of the rare nutrients for which we sometimes need to take a daily supplement to keep up with the requirements," says chief study investigator, Elina Hyppönen of the Australian Center for Precision Health, at the University of South Australia Cancer Research Institute. The recommended daily amount of vitamin D is 600 international units for people up to age 70 and 800 IU for those over 70. 

TAKE A TRIP TO THE DENTIST: Make that appointment for a dental checkup and cleaning. Your mouth, dentists say, is a window to your overall health. There are many serious health conditions that a dentist can identify by examining your teeth, gums, tongue, and throat, such as cancer, diabetes, heart disease, and even stress. 

ASSUME THIS POSITION: "Don't slouch," mom said. Did you listen? If you want to improve your posture within a month, here's a suggestion: Do planks. This simple at-home exercise strengthens the core muscles stabilize proper alignment of the spine and support your posture when you stand, according to Jinger Gottschall, PhD, a professor of kinesiology at Penn State University who has done research on the benefits of planks. The exercise not only strengthens your abs but your shoulders and hips, too. How to do it: Get into a pushup position and then bend your arms to support yourself on your elbows and forearms with your upper arms perpendicular to the floor. Your back should be flat from your heels to your head. Tense your whole body and squeeze your glutes. Hold the plank for 30 seconds, gradually working up to a minute.

 

USE YOUR CALVES TO HELP YOUR HEART: Sit all day? Join the club whose members should get up and move around at least once an hour, says cardiovascular epidemiologist Bethany Barone Gibbs, PhD, of the Gibbs Sedentary Research Lab at the University of Pittsburgh. She told Men's Health: "One of the amazing mechanisms our body has is called the muscle pump. Every time you flex the muscles in your calves and legs, it squeezes the blood back up the veins. That's a huge, huge load off your heart." So, even if you can't get away from the computer screen for a walk about the office, simply press your toes into the floor and flex your calves. 

CLEAN OUT TO EAT CLEAN: Step 1. Grab a large trash bag. Step 2. Open your pantry. Step 3. Toss any and all processed foods like chips, crackers, baked goods, almost anything that comes in a box or can into that trash bag. In one fell swoop, you've taken a major first step in improving your health by setting yourself up for cleaner eating. "The idea of clean eating can help to decrease additives in foods like sodium, sugar, and fat that are typically added to overly processed items," says nutritionist Kim Pierce, RD, a certified diabetes care and education specialist and owner of The Outdoors Dietitian. Read nutrition labels and don't eat what you can't pronounce. "Decreasing additives will help with weight loss as you will eat less calories from those foods," says Pierce.

 

PRACTICE THE WATCH TRICK: Changing your eating behavior is a great goal to accomplish in a month because it takes a little time to train yourself out of stress-related mindless munching. Self-monitoring the circumstances of your eating is as important as monitoring what you eat, say the authors of the new Johns Hopkins Press book Weight Loss for Life, Lawrence J. Cheskin, MD and Kimberly A Gudzune, MD, MPH. But recognizing what's triggering you to reach for a doughnut is a lot harder than being aware of what you just put in your mouth. So, the Hopkins doctors recommend an awareness technique they call The Watch Trick. Here's how to perform it: Put a watch on your wrist. When you wear a watch, you tend to unconsciously check it throughout the day. Before you strap it on, turn it around so the face is upside down; the 12 is on the bottom and the six is on the top or, if it's digital, the numbers are upside down. That's your "tap on the shoulder," your reminder to be mindful of what's going on physically and emotionally in that moment. If you're considering eating, it's a gentle, but slightly annoying, reminder to determine whether your eating is being driven by physical hunger or an inappropriate eating cue like boredom or stress. If you train yourself to be aware of what's causing you to want to eat when you're not hungry, you can choose what to do about it. "With your new awareness of your body's signals, you can eat without guilt because you will be eating appropriately, in response to your body's needs," the doctors write.

 

WRITE (AND HAND-DELIVER) A LETTER OF THANKS: Admit it. You haven't achieved all the success in your life through only your grit and hard work. You've had a little help from your friends and mentors. So, thank them. You'll improve your own mental health through the process. That's what the leading researcher in the field of positive psychology found. Martin E.P. Seligman, PhD, a psychologist at the University of Pennsylvania, tested his happiness theory by assigning a control group of people to write about memories of their early life. Then he asked another group to write and personally deliver a letter of gratitude to someone they had never thanked for their kindness and help. In comparing questionnaires from each group designed to gauge mood, Seligman found that those who delivered personal thank you letters immediately experienced a far greater increase in their happiness score. Your assignment to this month: hand-deliver a letter of thanks to someone who deserves your sincere gratitude. 

STAND HERE ON WEDNESDAY MORNINGS: Where? On your bathroom scale. Weighing yourself weekly provides tangible feedback that can motivate healthier eating behavior, according to registered dietitian Chelsey Ludwiczak, RD. "It's like having a weekly budget," she told the Cleveland Clinic's Health Essentials. If you go your budget one week, you want to know so you can fix it. If you don't realize you're overspending every week, it adds up." Ludwiczak recommends you weigh yourself on the same day each week and at a consistent time because your fluctuating eating can significantly affect the number on the scale. Many experts recommend Wednesday mornings for weigh-ins because it's in the middle of the week, away from the weekends when we are more likely to eat and drink more calories. 

SLEEP MORE, SNEEZE LESS: Studies show that lack of sleep may significantly lower immune system strength. Researchers at the University of California – San Francisco, Carnegie Mellon University, and University of Pittsburgh Medical Center tested this theory by exposing 164 volunteers to the cold virus through nasal drops while monitoring their sleep and evaluating their health habits. It turned out that participants who slept less than five hours were four-and-a-half times more likely to catch a cold than those who regularly slept seven hours a night. 

By: JEFF CSATARI, EAT THIS, NOT THAT, JANUARY 2, 2022, FACT CHECKED B: OLIVIA TARANTINO

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)

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