I love the idea of being healthy and fit, but sometimes, it feels like there’s sooo much to do to maintain. And maybe you feel the same way (and if you don’t, what’s your secret?). Anyhoo, I found this article on Shine that gives small changes that I (and you, too) can make that have big health payoffs:

Floss more. According to Robert Emami, DDS, flossing is one of the simplest and quickest ways to remove bad bacteria from your body. “Plaque and bacteria are constantly building up in areas of the teeth that brushing does not get to. If plaque accumulates, it eats away the bone that holds the teeth in place.” Additionally, oral bacteria can get into the bloodstream; studies have indicated that such damaging bugs can worsen diabetes and high blood pressure; it can lead also to premature births.

Eat every two to three hours during the day. If you eat less often, you’re likely making your metabolism crazy, and you may be setting yourself up to eat more later on, says Scott Colby, Dallas-based fitness trainer. He encourages women to eat when they’re hungry– this often translates to three meals and at least two snacks a day. By doing this, you should feel full and satisfied which will lessen the odds of binge eating at the end of the day.

Wear a pedometer. “Becoming aware of how much you move is such motivation to move more,” says Boston-based personal trainer, Helena Collins. You can get your family in on it, too, because kids will probably enjoy using them. For starters, 2000 steps=one mile. To increase your mental and physical wellbeing, wear a pedometer and challenge yourself to add more steps every day.

For seven more tips, check out the article: 10 Small Changes with Big Health Payoffs.

Photo from: corbis.com

If you didn’t know, July is Social Wellness Month. But what the heck does that mean?

According to SeekingWholeness.com, it refers to having and getting a socially friendly attitude from people and a respectful attitude from the state; and it indicates external safety. Social wellness means being familiar with, participating in and feeling connected to your community. Additionally, it means building healthy relationships with the people around you, and it encourages contribution to the community’s well-being.

Social wellness is necessary for a full and complete life, according to Insight Journal. Our relationships are a significant part of who we are and how we feel. They give us a support system in difficult times and a place to convey joy when we want to have some fun.

Some facts and tips about social wellness:

• Socially isolated people are more susceptible to illness and have a death rate two to three times higher than those who are not socially isolated.
• People who maintain their social networks and support systems do better under stress.
• About 20 percent of Americans feel lonely and isolated during their free time.
• Touching, stroking and hugging can improve health.
• Laughter really is good medicine.
• Cholesterol levels go up when human companionship is lacking.
• Warm, close friendships cause higher levels of immunoglobulin A (an antibody that helps keep away respiratory infections and cavities).
• A strong social network can create a good mood and enhance self-esteem.

So how do you improve your social wellness?

• Practice self-disclosure.
• Get to know your personal needs and pursue things and people who nurture those needs.
• Contact and make a specific effort to talk to those people who are supportive in your life.
• Attend a Wellness Forum.
• Join a club or organization that interests you.

Want more info? Check out my sources: Social Wellness, Definition of Social Wellness, Social Wellness (Insight Journal)

Photo from: 360degreewoman.org

Summer is here, and that means you need to up your water intake. If not, you could experience dehydration– your system literally drying out. Symptoms of mild to moderate dehydration include:

• Dry, sticky mouth
• Thirst
• Muscle weakness
• Headache
• Sleepiness/Tiredness

Here are three more reasons you should stay hydrated:

1. You’ll boost your energy. You should drink 48 to 64 ounces of water a day to stay energized. Experts say that hydrated women feel less tired than those who drink less. Also, research shows that gulping water while exercising can help you last longer. Drink an additional 16 to 24 ounces two to three hours before working out. Don’t like plain water? Add lemon or lime wedges, mint or frozen fruit.
2. You’ll quit unnecessary snacking. Sometimes, thirst can masquerade as hunger. Sipping on water slowly during the day helps curb thirst-induced snacking. Drink between bites throughout your meal as well; doing this might slow you down so you detect fullness signals (these set in after 20 minutes).
3. You’ll benefit your brain. In a pilot study in the “European Journal of Neurology,” people with migraines who consumed around six cups of water a day experienced a significant decrease in headache duration and intensity.

Get more info about dehydration at MayoClinic.com.

Source: 3 Important Reasons to Hydrate Right Now (What You Don’t Already Know)

Photo from: webmd.com

As many of you know, my daddy (aka Hamez) had a light heart attack (or so they thought initially; he didn’t) this past weekend. He’s been having issues with his heart for a while, and he also has high blood pressure. And not only is he no spring chicken  (he’s 62), he also works in a plant where’s he’s been working for the past 40 or so years, and lately he’s been working 10 hour days, seven days a week. And on top of all that, he doesn’t get much exercise, doesn’t eat well, and puts salt on everything– even a McDonald’s hamburger (I kid you not).

Anyhoo, my point is that this situation was kind of a wake up call for me in regards to my own health. I usually work out a couple of days a week, I drink a good bit of water, but I don’t eat healthily. Yes, I’m thin, but thin doesn’t necessarily equal healthy. So, for real, for real, I’m going to start really taking care of me by eating betterand exercising a lot more. I want to live long, and I want to feel and look good while doing it.

If you’re interested in improving yourself, too, here are some things you can do today (from Amy Dubois Barnett):

Schedule medical checkups. You might feel fine, but you need to know for sure that you are. Make an appointment to receive a general physical, ob-gyn exam, an eye exam with an opthamologist, and visit the dentist. When you go, be sure you have questions and knowledge of your family’s health history. Additionally, tell the truth about everything they ask, and don’t let the doctor rush you out of the office until you have all the answers you need.

Get rid of bad body image. I know, many people have things about their bodies they aren’t fond of, but that’s no reason to beat yourself up about it. Always accentuate your assets and stop stressing so much about the rest.

Begin eating better. Some things to try: Begin your day with a quick fruit smoothie (Amy’s recipe: Throw a banana, some berries and a little yogurt or skim milk together in a blender; add whey protein for a long-lasting burst of energy); put some broccoli and carrots into a salad at lunch, and don’t go overboard with dressing; prepare some black beans and green and red peppers as a yummy side dish for dinner.

Check your breasts. If it’s that time of the month, wait a week. Just make sure you get in the habit of giving yourself montly self-exams. Vist BreastCancer.org to find out how to do it.

Drink (more) water. I’m sure you’ve heard– health experts recommend drinking eight to ten eight-ounce glasses per day. Drinking this much water will help you feel full, and you’re less likely to overeat. Also, staying hydrated is key when it comes to clear skin and even healthy hair.

Don’t go overboard at the gym. If you run on the treadmill for an hour, then take three aerobic classes, you’ll be in a lot of pain, and you probably won’t ever want to see a gym again. It’s okay to challenge yourself, but start slowly. Try do a little aerobics, weight training and stretching each week.

Don’t skip meals. If you’re not a breakfast person, become one. Why? You’ll be less likely to overeat at other meals if you start your day with something healthy. Also, the more you skip meals, the slower your metabolism gets as it tries to compensate for the calories your body isn’t receiving when it needs them.

Source: Get Yours! How to Have Everything You Ever Dreamed Of and More

This week (June 14-20) is men’s health week. While this blog is primarily for women, I think it’s an important topic for us because let’s face it, many men don’t make their health a priority.

Here are four ways we can help our dads, husbands, boyfriends, cousins, friends, uncles, etc.:

1. Understand a man’s approach to health. We need to first learn about the common male feelings of fear, embarassment and invincibility. Additionally, learn about male health issues; before you can help him, you have to learn about his specific health concerns.
2. Share what you’ve learned. Talk to the men in your life about their health, pass along an article, book or a phone number to a hotline. Some men have to be nudged to keep an eye on their health.
3. Watch for signs and symptoms. When there’s something wrong with a guy’s car, he’ll likely do everything possible to figure out the problem. When it comes to his health, that may not be the case. How can we help? By knowing the symptoms that are red flags and encouraging the guys in our lives to have any red flags check out immediately.
4. Find out when he needs a check-up. A lot of men don’t know when they need to visit the doctor at different ages, and many don’t know how to do a self-examination for cancers. For instance, a lot of guys don’t know that they should check themselves each month for testicular cancer, the most common cancer in males under 40. (Regular examination is recommended for males between 15 and 40; click here to see how to do it).

For more ways to help the men in your life, visit my source, How Women Can Help Men Stay Healthy.

Photo from: masterfile.com

I know we all want to be healthy (at least I hope so), but for a lot of us (myself included), it’s easier said than done. Here are six ways you can better your health today:

Know your family history. By doing this, you’ll lessen your risk for disease and help your physician pinpoint the cause of symptoms. Experts at the Mayo Clinic in Rochester, Minnesota suggest asking your relatives general questions and letting them volunteer the specifics.

Catch enough ZZZ’s. Not getting enough rest could be as harmful as poor nutrition or lack of exercise, says James B. Mass, Ph.D. professor of psychology at Cornell University. Try to get between seven and nine hours of sleep nightly.

Bite right. To have clear arteries, eat as few trans and saturated fats as possible. Instead, go for monounsaturated fats and omega-3 fatty acids. Nuts are a fab source, but be sure to stick to one ounce (23 almonds) because they’re high in calories, too.

Relieve stress. Being frazzled all the time may contribute to high blood pressure which can lead to a stroke. Find some time to blow off steam at least once a week with activities like yoga or meditation.

Wear sunscreen (yes, that includes us, too). Even if you are exposed to the sun unprotected for only 15 minutes a day, your chances of skin cancer and wrinkles increase. So make it a habit to put on some sunscreen every day, and use moisturizer and makeup with SPF.

Get moving. Vigorous exercise helps offer a buffer against heart disease, diabetes, Alzheimer’s disease and cancer. Doing cardio or lifting weights for just 30 minutes a day can garner lifelong benefits.

Let’s get healthy, ladies!

Source: Self Magazine, January 2008; Photo from: 123rf.com

May is Mental Health Awareness Month, and according to Mental Health America’s (MHA) website, this year’s theme is “Live Life Well.” The challenge is to encourage health and wellness in our homes, communities and schools and to inform individuals who don’t think better mental health is possible.

MHA encourages the tools from Live Your Life Well, a national public education campaign dedicated to helping people better cope with stress and enhancing their well-being. The purpose of the campaign is to increase the number of individuals who are proactive in protecting their mental health while facing stress or other personal challenges.

The website “Live Your Life Well” gives 10 research-based, clear-cut tools and ways to use them in your daily life. According to research, some benefits of using the tools include:

• Stay positive.  People who regularly focus on the positive in their lives are less upset by painful memories.
• Help others. People who consistently help others experience less depression, greater calm and fewer pains.
• Create Joy and Satisfaction. Positive emotions can boost your ability to bounce back from stress.

For more info and tips, visit Ways to Live Your Life Well .

Source: Mental Health America; Photo from: punchstock.com

Amanda & Kyson

According to the March of Dimes website, about 12.8 percent of babies in the U.S. are born prematurely. And the rate of premature birth has increased by 36 percent since the early 1980s.

Premature birth is a serious health issue, and these babies are at a higher risk for newborn health complications like breathing problems and even death. They also face a greater risk of lasting disabilities like mental retardation, learning and behavioral problems, lung problems, cerebral palsy and vision and hearing loss.

Amanda C. Brown had always heard stories about prematurity, but she never really understood what a big problem it was. And her mother weighed just four pounds at birth.

Kyson's arrival home

Then it happened to her.

“When my son, Kyson, was born at only 32 weeks and weighed 4 lbs. and 9 oz., I knew I wanted to do something about it,” she says. “He was in a Neonatal Intensive Care Unit (NICU) for nearly a month. I can honestly say that it was the most traumatic thing I’ve ever been through.”

Because of her experience, Amanda now sees how premature birth is an important issue.

“Currently, one in eight babies is born too soon, and often, they are very sick,” she says. “Premature infants are born with underdeveloped organs leaving them at an increased risk for disabilities and health complications. And what’s worse is that the cause of nearly half of all preterm births is unknown. It can happen to any woman, and it’s important to take care of yourself while pregnant to prevent preterm birth and give your baby a healthy life.”

Amanda recently became involved with the March of Dimes, the leading nonprofit organization for pregnancy and baby health. On April 17, her team, Team Kyson, is holding a March for Babies event in Elberton, GA.

“Kyson’s friends and family will be joining me to celebrate his progress and his 1/2 birthday by walking in his honor. I just really want to give back to the March of Dimes for providing me with support and information as well as what they’ve done for research.”

Amanda’s ultimate goal isto be there for other individualsgoing through this.

“The rollercoaster ride of the NICU is a hard one. Even though it’s hard watching your child struggle to do things we sometimes take for granted, talking to someone that has been there makes it a lot better,” she says. “It’s also important to me because I feel it’s up to the parents and families of the babies affected to tell our stories. Unfortunately, the cries of these babies often times go unheard.”

You can visit Amanda’s March for Babies website to get more info about the event and donate.

It’s an opportunity for organizations in the U.S. to come together and provide support, encourage discussion and educate women and girls about prevention, the importance of getting tested and how to lead a normal, healthy life if she is infected.

Why is this day needed? Every 35 minutes, a woman tests positive for HIV in the U.S.; more and more women have become infected with HIV since it was first reported in the early 1980s; and currently, one in four Americans living with HIV are women.

For information, check out this post and the NWGHAAD website: http://www.womenshealth.gov/NWGHAAD/

If you didn’t know, the last week in February is National Eating Disorders Awareness Week.

According to the National Eating Disorders Association (NEDA), the ultimate goal of this week is to prevent eating disorders and body image issues while lessening the stigma that surrounds eating disorders and improving access to treatment.

Additionally, it is so important to remember that eating disorders are serious, life -threatening illnesses– not choices. It’s essential to realize the pressures outlooks and behaviors that form the disorder. (For more info, check out this post I wrote about it last year).

NEDA also provides 20 ways to love your body. And please, pass this info along!

1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.
2. Create a list of all the things your body lets you do. Read it, and add to it often.
3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.
4. Create a list of people you admire: people who have contributed to your life, your community or the world. Consider whether their appearance was important to their success and accomplishments.
5. Walk with your head held high, supported by pride and confidence in yourself as a person.
6. Don’t let your weight or shape keep you from activities you enjoy.
7. Wear comfortable clothes that you like, that express your personal style and that feel good to your body.
8. Count your blessings, not your blemishes.
9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!
10. Be your body’s friend and supporter, not its enemy.
11. Consider this: your skin replaces itself once a month, your stomach lining every five days, your liver every six weeks and your skeleton every three months. Your body is extraordinary– begin to respect and appreciate it.
12. Every morning when you wake up, thank your body for resting and rejuvenating itself so you can enjoy the day.
13. Every evening when you go to bed, tell your body how much you appreciate what it has allowed you to do throughout the day.
14. Find a method of exercise you enjoy, and do it regularly. Don’t exercise to lose weight or fight your body. Do it to make your body healthy and strong and because it makes you feel good. Exercise for the three F’s: Fun, Fitness and Friendship.
15. Think back to a time in your life when you felt good about your body. Tell yourself you can feel like that again, even in this body at this age.
16. Keep a list of 10 positive things about yourself–without mentioning your appearance. And add to it!
17. Put a sign on each of your mirrors saying, “I’m beautiful inside and out.”
18. Choose to find the beauty in the world and in yourself.
19. Start saying to yourself, “Life is too short to waste my time hating my body this way.”
20. Eat when you are hungry. Rest when you are tired. Surround yourself with people that remind you of your inner strength and beauty.

For more information and resources dealing with eating disorders, visit www.nationaleatingdisorders.org.