Category: Healthy

How Physical Activity Can Help in the Fight Against Breast Cancer

October 14, 2021MBEhleFitness, Healthy

Breast cancer is a complex disease that affects millions of women across the globe each year. Though the American Cancer Society reports that only about 4 percent of women diagnosed with breast cancer in the United States are under age 40, women of all ages can take steps to protect themselves against this deadly disease.

Exercise benefits women in myriad ways, and that includes lowering their risk for breast cancer. The ACS notes that researchers are increasingly linking exercise to a reduced risk for breast cancer. Though the reasons behind that link remain unclear, some theorize that the positive effects of exercise on body weight, inflammation, hormones, and energy balance could be why regular physical activity helps women reduce their risk for breast cancer.

Body weight and breast cancer

The National Cancer Institute reports that being obese after menopause can significantly increase a woman’s risk for breast cancer. In addition, the ACS attributes the rise in hormone receptor-positive breast cancers to an increased prevalence of excessive body weight. Routine exercise is a highly effective way to lose weight and keep weight off, which in turn could lower women’s risk for breast cancer.

Being sedentary and breast cancer

Exercise is a not a sedentary activity, and that could be another reason why women who are physically active have a lower risk for breast cancer. The ACS notes that more than one study has linked sitting time to a higher risk of various diseases, including breast cancer. Researchers with the ACS analyzed data from 77,462 women, who they followed for an average of 15.8 years. None of the participants had cancer when the study started, but researchers found that women who sat for six or more hours per day during their free time had a 10 percent greater risk for invasive breast cancer than women who sat for less than three hours per day during free time.

Does physical activity really reduce breast cancer risk?

The human body is complex, and a host of factors, including those like age that women have no control over, can affect cancer risk. However, engaging in routine physical activity seems to be an effective way for women to reduce their risk for breast cancer. In fact, the Breast Cancer Research Foundation estimates that one-third of all breast cancer cases could be prevented with positive lifestyle choices that help women maintain a healthy weight, including exercise.

Routine physical activity can be a significant weapon in women’s arsenal as they continue their efforts to prevent and overcome breast cancer.

Essential Summer Skin Care Tips

August 12, 2021MBEhleAdvice, Healthy

Protecting and caring for skin should be part of people’s year-round health care regimens. Such an approach can help people look their best and also uncover any minor issues before they escalate into something more significant.

National Geographic says adults can carry eight pounds and 22 square feet of skin on their bodies. Skin guards a person from harmful chemicals, protects the body against extremes in temperature and prevents internal organs and other components from evaporating. The skin also guards against harmful sunlight.

Skin care is not seasonal, though efforts to protect the skin may need to be stepped up during the summer. The American Academy of Dermatology says one in five Americans will develop some form of skin cancer in their lifetimes. In the summer, ultraviolet radiation levels are elevated and people often wear less clothing that exposes more of their skin. According to Dr. Ron Shelton, a board-certified dermatologist and assistant professor of dermatology at Mount Sinai Medical Center in New York, the bulk of sun damage to the skin happens in the summer. These skin wellness tips can help protect the skin and keep it looking its best when the mercury rises.

Lighten Up

Choose lightweight products for summer usage. This includes cleansers, makeup and oil cleansers. For instance, rather than an oil cleanser, choose a gentle, foaming option. Thicker products mixed with increased perspiration and humidity may lead to clogged pores and inflammation.

Lather On Sunscreen

Sunscreen with an SPF of 30 or more is recommended to protect the skin from UV damage. But it’s easy to forget to apply sunscreen. However, using a lightweight moisturizer with SPF built in reduces product usage and time spent caring for skin.

Utilize Vitamin C Serums

Hyperpigmentation can occur in summer. According to Omer Ibrahim, a board-certified dermatologist and co-director of clinical research at Chicago Cosmetic Surgery and Dermatology, vitamin C serum can improve the appearance of fine lines, help with collagen production and also prevent hyperpigmentation.

Drink More Water

Higher temperatures and increased perspiration can lead to dehydration. That may cause headaches, dry skin and even lightheadedness. Drink at least eight eight-ounce glasses of water every day.

Stay in the Shade

In addition to using sunscreen daily, try to stay out of the sun as much as possible when UV rays are at their strongest, which is between 10 a.m. and 2 p.m. In addition, wear clothing that offers sunscreen protection.

It’s important to care for the skin daily, but especially so during the summer.

Eat Healthy at the Fair

July 8, 2021MBEhleFood, Healthy

Fairs, carnivals, rodeos, and roving amusement parks are popular summer attractions. Rides and raffles may attract the majority of revelers, but fairs and carnivals also are great places to enjoy mouth-watering food.

Fried dough, meats on sticks, pretzels, cotton candy, cheese steaks, and other aromas waft through the air at carnivals. However, fairs have not always been so great for people watching their calories. And while fairs might not be diet-friendly, it’s not impossible to adhere to one’s diet while visiting the fair.

Fill up at home

Prior to heading out to the fair, be sure to eat a filling, healthy breakfast. This will provide ample nutrients and decrease the likelihood that you will overindulge in less healthy fare while at the carnival.

Foods that are comprised of protein and fiber can help you to feel fuller longer. Pack a snack that can provide a boost of energy prior to indulging in any fair foods. Trail mix or a low-calorie protein bar may be enough to tide you over until you leave the fair.

Stay hydrated

The Academy of Nutrition and Dietetics says that mild dehydration produces similar symptoms to hunger. If you feel hungry after eating, your body may only need fluids and not food. Therefore, reach for water or a hydrating sports drink (particularly when it is hot outside) as a first step to abating hunger symptoms, especially if you’ve recently eaten.

Choose healthy food vendors

Look for vendors that offer things like yogurt cups, roasted vegetables, lean meats, and fresh fruits. Kabobs that include lean meats that are low in calories can make a great carnival meal. Corn on the cob without gobs of butter also can be a filling snack. Smart dessert options include fruit smoothies, water ice, frozen yogurt, and even a candied apple, which may be rich in fiber. A small dose of cotton candy, which is just 100 calories per ounce, can offer a sweet fix while you avoid deep-fried concoctions. Keep in mind that cheese curds can set you back 650 calories and a funnel cake 720 calories, according to the YMCA. It can take several miles of traversing the fair to burn all those calories.

Watch portion sizes

If you splurge on a treat or two, consider sharing it with a friend or family member to cut the portion size. A single bite of a calorie-rich food can be enough to satisfy a craving.

If you’re heading to a Renaissance Fair, giant turkey legs may be prime for the picking. Those legs, which may contain as many as 1,140 calories, are well beyond the typical poultry portion size of four ounces. Such food is best shared with others.

Pay attention to beverages

Before you fill up on lemonade or visit the beer tent, remember some beverages contain lots of calories. Weigh your options carefully. If you want a cold beer, you may need to skip that chocolate-covered banana.

Fair foods are delicious but often high in calories. Smart choices can ensure dining at a fair does not derail your diet.

5 Hobbies to Keep Your Body and Mind Healthy and Happy

March 25, 2021MBEhleHealthy

As the pandemic continues to restrict many of the places you are able or inclined to go, finding ways to stay active is important for keeping the body and mind healthy and happy. Here are some ideas for new hobbies to try:

• Learn a language: Bonjour! ¡Hola! With an array of online language classes and tutorials available at your fingertips, learning a new language is more accessible than ever. Start now while you fantasize about a post-pandemic vacation overseas.

• Play an instrument: Learning to play an instrument is not only a great distraction for the current moment, it can provide you with years of joy as your skill develops. Consider starting your musical journey on a Casiotone keyboard. By connecting the keyboard to the free Chordana Play app, you can easily learn to play your favorite songs from downloaded MIDI files. Once you’ve mastered the instrument, the portability of the keyboard will come in handy, whether you play solo or join a band.

• Become a home chef: From sushi to soufflé to dumplings, there are likely a range of dishes you have never attempted making at home. Tackle your culinary bucket list, one-by-one.

• Go hiking: There is no better hobby for staying fit and communing with nature than hiking, which works every muscle of the body, boosts cardiovascular health and even improves mood and mental well-being. Track your hike using a wearable tech tool geared for outdoor enthusiasts, such as a watch from the Casio’s Pro Trek line. Quad Sensor technology packs all the measurements you need into one compact hiking watch, including a compass, altitude/barometer and temperature measurements, along with an accelerometer that tracks step count. Calorie calculations use both step count and altitude information to take upgrades and downgrades into consideration, and data is recorded by the Pro Trek connected app.

• Volunteer: At a time when many people are struggling, consider volunteering your time to serve those in need. There are plenty of safe, socially distant volunteer opportunities, from delivering meals to the homebound, to video conferencing with socially isolated seniors to helping boost adult literacy via remote tutoring.

Amid the ongoing pandemic, staying busy and positive may take creativity. However, discovering new hobbies and pursuits you love can nurture the body, mind and soul.

Everyone Can Help Stop the Spread of COVID-19, Here’s How

September 10, 2020MBEhleHealthy

As businesses and services reopen nationwide, the death toll from COVID-19 continues to rise, and experts warn that Americans must continue taking precautions to help stop the spread of the virus.

“In states across the country, the spread of COVID-19 is staggering and concerning. We all have a role to play in stopping the spread and protecting ourselves, our family and our neighbors,” says Susan R. Bailey, M.D., president of the American Medical Association (AMA). “The science is clear. We know what stops the spread of the virus – wearing cloth face masks, physical distancing and regularly washing hands — and it is on all of us to practice these steps. Without a vaccine for this novel virus, the only way to turn the tide and recapture a sense of normal is by working together.”

The AMA offers the following guidance and insights that can help keep you, your friends and your loved ones healthy and safe.

• Wear a cloth face mask: Take the simple steps that science has shown will help stop the spread of the virus: wearing a cloth face mask, maintaining physical distancing and washing your hands. The simplest tried-and-true methods are still the most important.

• Keep up with doctor visits: Before you decide to forgo routine care or screenings, talk to your doctor. Physicians are using telehealth services and have taken painstaking precautions to make their practices safe. Make sure you keep up with your vaccines, and don’t let something that in normal circumstances could be handled with an early visit to your physician land you in the hospital.

• Be mindful that re-opening is not the same as a return to normal: When indoors, wear a mask, even in restaurants and stores that are open. Consider dining outdoors whenever possible. Stay connected with friends and family, but do so in a physically-distant and safe manner, including small outdoors gatherings where masks and hand sanitizer are used.

• Take time to clear your head and rest: With many people working from home or working under more stressful conditions, it is important to take mental health breaks. Get up and move, take a walk outside, step away from the computer, and take days or hours off from work.

As the death toll from COVID-19 continues to rise, physicians, nurses, hospital and health system leaders, researchers and public health experts want Americans to know that it is within their power to help stop the spread of the virus.

The Potential Medical Benefits of Meditation

May 7, 2020MBEhleHealthy

Meditation has long been part of Eastern practices and recommended by alternative health practitioners. With the widespread adoption of yoga, breathing exercises and general mindfulness, meditation has become much more mainstream and something many traditional physicians now recommend to their patients.

According to the yoga equipment supply company Gaiam, meditation is an approach to training the mind that is similar to the way athletes train their bodies. Many meditation techniques exist, and the term meditation refers to an overall discipline rather than one specific activity. People who have been meditating for some time may be able to rest their brains for extended periods of time. Some may need to work up to it. Others practice focus-specific meditation, which makes them focus on a sensation or a particular object to tune out other distractions. Another option is open-monitoring meditation, which involves paying attention to all of one’s surroundings. Instead of reacting, you just notice things as they are.

The brand-building company Buffer says that meditation produces measurable changes in the brain. Modern technology like MRI scans show a decrease in beta waves during meditation. Those waves normally indicate that the brain is processing information. Meditation helps to slow or stop that processing. Meditation has been long studied as a way to induce relaxation and help alleviate stress. In the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term “relaxation response.” In Benson’s words, this is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.” Meditation helps achieve that.

Meditation may produce many different health results. Some are immediate, and others are cumulative. Here are some changes a person may see:

• better focus while not meditating

• reduced anxiety

• lower blood pressure

• lower blood cortisol levels

• greater feelings of well-being

• reduced feelings of stress

• ability to cope better with challenging situations

• potential benefits on immune system function

Meditation is a skill someone learns with practice. It’s never too early or too late to learn how to meditate. Online courses and neighborhood studios can help people get on the road to wellness through meditation.

How to Wear Cloth Face Coverings

April 30, 2020MBEhleAdvice, Healthy

In an effort to prevent the spread of the COVID-19 virus, the Centers for Disease Control and Prevention recommends wearing cloth face coverings in public settings where it can be difficult to maintain social distancing measures. That means people are advised to wear cloth face coverings while shopping for groceries or in any other settings where it might be difficult to stay at least six feet away from other people. In recognition that the notion of wearing face coverings while in public is foreign to many people, the CDC issued instructions on how to wear such coverings to ensure they provide as much protection as possible.

How to wear cloth face coverings

The CDC notes that cloth face coverings should:

• fit snugly but comfortably against the side of the face

• be secured with ties or ear loops • include multiple layers of fabric

• allow for breathing without restriction

Additional guidelines

The CDC says face coverings should be avoided by certain people. Such coverings should not be placed on children under age two. In addition, people who have trouble breathing, those who are incapacitated and people who cannot remove coverings without assistance should not wear them.

The CDC also notes that cloth face coverings does not refer to surgical masks or N-95 respirators. The CDC urges everyone to reserve such supplies for health care workers and other medical first responders. Cloth face coverings should be routinely washed. A washing machine should be enough to clean these coverings.

When removing cloth face coverings, do so carefully. The CDC urges people to avoid touching their eyes, nose and/or mouth when removing their face coverings. Once the coverings are removed, people should wash their hands immediately. Cloth face coverings can help prevent the spread of the COVID-19 virus. While wearing such coverings is a simple gesture, it’s also one that can save lives. More information is available at www.cdc.gov.

Preventive Care Involves Safeguarding Mental Health

March 19, 2020MBEhleHealthy

Preventive care is often looked at through the needs people need to do to protect their physical well-being. For example, a healthy diet and routine exercise, while beneficial to mental health, are often viewed as lifestyle choices that can make people feel better physically. But taking steps to protect one’s mental health also is vital to a long, productive life.

The U.S. Department of Health and Human Services notes that positive mental health and mental wellness can have a profoundly positive impact on a person’s life. Positive mental health can help people realize their full potential, cope with the stresses of life and make meaningful contributions to their communities.

What can I do to protect my mental health?

Learning to recognize the early warning signs of mental health problems can help prevent such problems from escalating and compel people to seek help. The DHHS advises anyone feeling these signs or recognizing these signs in others to seek help for themselves or their loved ones:

• Eating or sleeping too much or too little

• Pulling away from people and usual activities

• Having low or no energy

• Feeling numb or as if nothing matters

• Unexplained aches and pains

• Feeling helpless or hopeless

• Smoking, drinking, or using drugs more than usual

• Feeling unusually confused, forgetful, on edge, angry, upset, worried, or scared

• Yelling or fighting with family and friends

• Severe mood swings that cause problems in relationships

• Persistent thoughts and memories you can’t get out of your head

• Hearing voices or believing things that are not true

• Thinking of harming yourself or others

• An inability to perform daily tasks, such as taking care of your children or getting to work or school

Taking steps to protect one’s mental wellness is a vital component of preventive care. More information about mental health is available at www.mentalhealth.gov.

How Hand Washing Helps Fight Infection

March 12, 2020MBEhleHealthy

There are many ways to avoid infection, but few might be as simultaneously simple and effective as hand washing.

According to the Centers for Disease Control and Prevention, keeping hands clean is one of the most important steps a person can take to avoid getting sick and spreading germs to others. While skeptics might question just how big an impact hand washing can have, the science behind washing hands paints a pretty strong picture of just how beneficial this particular component of personal hygiene can be.

How germs get you sick

The CDC notes that feces from people and animals are considerable sources of germs, including salmonella and E. coli. These germs can get onto people’s hands after they use the toilet or change a diaper. People who handle raw meats also be exposed to such germs, as these foods can contain invisible amounts of animal feces on them. The amount of germs contained in small amounts of feces may come as a shock. Research published in the journal Applied and Environmental Microbiology found that a single gram of human feces weighing about as much as a paper clip can contain one trillion germs.

What does hand washing do?

With so many germs floating around, it may seem as though something as simple as hand washing couldn’t be nearly as effective as it’s said to be. But the CDC notes that hand washing removes germs from hands, thereby removing an easy way for germs to enter the body and be passed on to others. For instance, many people habitually touch their eyes, nose and mouth without thinking twice, and doing so provides an easy way for germs to enter the body via the hands. By washing their hands, people can cut off this easy entryway for germs.

Hand washing also presents germs from entering the body while eating. Germs from unwashed hands can get into people’s food and drinks, and can even multiply in some foods and beverages, potentially contributing to illness. Washing hands also prevents the spread of germs by preventing them from being transferred from hands to handrails, table tops or toys, where they can then spread to other people’s hands.

Hand washing is a simple yet effective way to stop the spread of germs. And it just might be the simplest way to avoid illnesses.

The Various Benefits of Farm-to-Table

May 30, 2019MBEhleFarm, Food, Healthy

Few things are more satisfying than biting into a fresh tomato right from the garden or seasoning a meal with herbs picked from a windowsill greenhouse. Restaurants recognize the value of such experiences, and more and more are relying on locally sourced products in their kitchens.

The farm-to-table movement is not new, but it has gained momentum as consumers become increasingly enamored with the flavor and environmental impact of locally sourced foods. The National Restaurant Association found that farm-to-table food was one of its top 10 trends for 2015. Furthermore, the group says that one in five consumers are willing to pay more for local food, and 41 percent admit that locally sourced ingredients influence their decisions when choosing where to dine. Newcomers to the farm-to-table dining experience may not understand all the fuss surrounding this popular trend. The following are some of the key benefits of farm-to-table.

• Peak freshness and ripeness: Local produce ripens on the plant and can be harvested at the last possible minute before it turns up on a plate. This helps ensure that it contains the highest amount of nutrients and flavor, according to the Harvard T.H. Chan School of Public Health. Food that has to travel further is often picked well before it is ready, ripening on the way to stores or other vendors.

• Better for the environment: Food that needn’t travel far before reaching diners’ plates saves roughly 500 gallons of diesel fuel to haul produce a distance of 1,500 miles. This conserves fossil fuels and prevents harmful emissions from entering the atmosphere.

• Supports neighboring farms: Supporting farm-to-table restaurants and other eateries keeps business local in two different ways. It not only benefits local restaurants, but it also directly supports neighboring farms, fisheries and other suppliers.

• Accessibility to seasonal choices: Farm-to-table eating provides a wide variety of in-season foods. This can translate into tastier foods because they are grown and harvested during their optimal growing season.

• Reduces factory farming: According to O.info, the informational resource powered by Overstock.com, farm-to-table and local farming can reduce reliance on large, profit-driven corporations that may focus on maximum production over animal health and welfare. Local farms may be more inclined to treat their animals well and institute sustainable practices.

• Learn about the community: A person might live in an area and never know that a local vineyard is in the vicinity or that a producer of straight-from-the-hive honey is nearby. Exploring farm-to-table resources can open people’s eyes to local businesses doing great work in and around their communities.