Posts Tagged ‘health’:


Celebrate National Family Caregivers Month

Published by in Corporate Wellness on November 16th, 2011

National Family Caregivers Month

Giving Thanks

Every day millions of adults provide care for loved ones and friends who are either aging or have debilitating illnesses. Caregiving– providing care and being “on call” 24 hours a day, 7 days a week – is hard work.Nearly 10 million adult children over the age of 50 care for their parents. As the baby boom generation ages, the number of people who need care will continue to grow. It is estimated that 80 percent of all care received by older Americans is provided by family members. Estimates reveal they provided the equivalent of $450 billion worth of care to their adult parents and other loved ones in 2009, an amount that makes caregivers one of the largest and most overlooked pillars of the U.S. health care system, according to a new report by the AARP Public Policy Institute. If family caregivers were no longer available, the economic cost to the U.S. health care and long-term services and supports (LTSS) systems would increase astronomically.

What Should Caregivers Know?
Take care of yourself
A healthy diet and plenty of exercise and rest are critical for staying healthy. Make time for shopping, lunch with friends or even a golf outing. Take advantage of community services such as adult day care or in-home companion services to care for a loved one in order to take a break.

Know what resources are available
Adult day care, in-home assistance, visiting nurses and Meals-on-Wheels are just some of the services that can help.

Get help
Asking for assistance does not mean failure as a caregiver. Seek the support of family, friends and community resources.

Manage your stress level
Stress can cause physical problems and changes in behavior. Use relaxation techniques that work, and consult your doctor.

Accept changes as they occur
People often require care beyond what you can provide on your own. Look into care services such as in-home caregiver services and residential care.

Do legal and financial planning
Consult an attorney to discuss legal, financial and care issues. If possible and appropriate, involve family members and the person you are caring for.

Celebrate National Family Caregivers Month by offering help to those who do!

For more information on Elders and Family, visit the U.S. Administration on Aging at:
http://soarwithfirefly.us1.list-manage1.com/track/click?u=512c96dbab59ce3c471fe18dd&id=35e6467fc4&e=7aefd3a912

National Institutes on Aging has an Online Information directory. Click on Caregiving and find a host of available websites:
http://soarwithfirefly.us1.list-manage.com/track/click?u=512c96dbab59ce3c471fe18dd&id=649ce54443&e=7aefd3a912

Caregivers May Have Some Surprising Benefits
http://soarwithfirefly.us1.list-manage.com/track/click?u=512c96dbab59ce3c471fe18dd&id=a0215260e5&e=7aefd3a912

AARP Caregiving Resource
http://soarwithfirefly.us1.list-manage.com/track/click?u=512c96dbab59ce3c471fe18dd&id=3a3197aef2&e=7aefd3a912

AARP Public Policy Institute
“Valuing the Invaluable: The Growing Contributions and Costs of Family Caregiving, 2011 Update.”

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American Diabetes Month

Published by in Corporate Wellness, Health on November 15th, 2011

November 2011

This November, the American Diabetes Association brings to light the seriousness of diabetes and the importance of prevention and control.

“Recent estimates project that as many as one in three American adults will have diabetes in 2050 unless we take steps to Stop Diabetes.”

Diabetes is a serious disease. If it isn’t managed, it can damage many parts of the body, leading to heart attacks, strokes, amputation, blindness, kidney failure, and nerve damage.

Costs of Diabetes:

You are at risk if:

  • You are overweight.
  • A parent, brother or sister has diabetes.
  • You are African American, Hispanic/Latino, Native American, Asian American or Pacific Islander.
  • You had a baby weighing more than 9 pounds or had gestational diabetes.
  • You have high blood pressure.
  • You have low HDL (good cholesterol).
  • You have high triglycerides.

The good news is that diabetes and its complications can be prevented or delayed by properly managing blood glucose, blood pressure and cholesterol levels. Eating healthy, being physically active and quitting smoking also can help lower the risks. Losing just 5 to 7 percent of body weight is an effective way to prevent type 2 diabetes in people with pre-diabetes.

Diabetes-Friendly Holidays
With the approaching holiday season, you can still enjoy meals and celebrations by using these tips from the American Diabetes Association:

  • Get back to simplicity – simply sauté or roast vegetables instead of using casseroles
  • Control portions – use smaller portions
  • Put salad in the spotlight – create something special using different ingredients
  • Add fresh veggies whenever you can – add a variety whenever you can
  • Switch to low-fat dairy – modify recipes using low-fat or reduced fat ingredients
  • Use herbs, spices and aromatics – compensate with different combinations of herbs and spices
  • Offer variety – add fruit salad or a bowl of fruit, hummus with veggies

Resources: American Diabetes Association

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Two Types of Exercise for the Total Body

Published by in Corporate Wellness, Fitness on November 14th, 2011
The difference between aerobic and anaerobic activity is the presence of oxygen.  Of course you are breathing during both activities.  Aerobic exercise such as walking, biking or an aerobic exercise class, is often defined as any activity using the large muscle groups of the body for at least a 20 minute duration in the Target Heart Rate (THR) zone.  The exercise is sustained by oxygen from the blood circulation through the body fueling the energy-producing activity of muscle fibers.  Aerobic training is often called a cardio workout from the word cardiovascular. Its purpose is to strengthen the heart and lungs and help the body more efficiently use energy to perform a function such as walking.  Activities such as snow shoveling and gardening can be aerobic in nature.  The THR is found by subtracting your age from 220 and multiplying the result by 65% for the low end and 80% for the high end of your THR.  For example, a 50 year old:  220-50 = 170; 170 x .65 = 110; 170 x .80 = 136.  Therefore, the THR is 110 – 136 beats per minute.
 
Most training manuals recommend beginners and those people interested in weight loss to exercise at 60 – 70% of the THR as the body uses more fat for energy in that range and the body can sustain activity for a long period of time at that intensity level.  Also, there is less chance of injury and exercise soreness.  Weight loss requires burning more calories than you eat.  Aerobic exercise burns fats and carbohydrates, but predominately fats, which is why it can help in weight loss.  We want the body to use more fats as fuel as opposed to stored carbohydrates or proteins.  Besides the THR method of determining intensity levels, you can use the talk test and the rate of perceived exertion (RPE).  If you can maintain a short conversation while exercising, you are primarily aerobic and not under undue cardio respiratory stress.  RPE is a 0-10 scale with 0-2 being very, very weak exercise effort, 3-5 moderate to strong effort, 6-10 very strong to maximal effort.  The new government guidelines for healthy living issued in 2005 recommend a minimum of 30 minutes of aerobic exercise daily.  If you have time you can exercise for 45-60 minutes or break it up into 15-20 minute segments.  The important point is to do some aerobic activity daily.
 
The other type of activity is anaerobic which refers to short duration exercise requiring a burst of energy such as sprinting, weight lifting, martial arts, or running up a couple of flights of stairs.  A different energy pathway system is used to fuel our muscles to perform anaerobic exercise.  It is important for overall good health to include both aerobic and anaerobic activities in our daily lifestyle.  Training with moderate weights 2 – 3 times per week would be beneficial to our bone health as well as adding strength and size to our muscles.  As we age it is vital for our bones and muscles to perform some resistance training or we will lose lean muscle mass and weaken our bones and joints.
 
Sources:
 
The Book on Personal Training,  Karl Dauphinais and James Bell, 2004.
Muscle Mechanics, Everett Aaberg, 1998.
 
Article by Bob McDowell, Certified Personal Trainer.
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Feel Good On Purpose

Published by in Corporate Wellness, Stress on November 11th, 2011
You are who you think you are.  You will be who you think you will be.  There is a story that a poor 6 year old boy asked his mother why their family lived in poverty.  It seems that the boy and his parents were always hungry and cold and his father never received a better paying job.  His mother answered the boy’s question by saying that the father “thinks” he is supposed to be poor, so he acts as if he has no control over his well being.  He has only known poverty and just accepts it as a way of life.  Is there a way out of this type of thinking?
 
Hundred of books have been written about positive thinking and rising above your circumstances, and there are many success stories.  One answer usually given in these books is to trust yourself and have an optimistic outlook.  Believe you have the knowledge and power to make successful choices.  Motivate yourself with positive statements and join with other outgoing and happy people.  Dream big dreams and think great thoughts.  Of course you need to build foundations under these dreams and perform the work to move on to the next level of your life. 
 
In the health and fitness environment, ask yourself why am I leading an unhealthy lifestyle?  Is it smoking, eating to excess, or failing to exercise?  What keeps me in fitness “poverty”?  Is there something I like about this way of living?  Trust yourself and determine what successful people are doing and visualize yourself as living a happy, goal orientated, successful life.  See yourself as strong and vibrant, standing tall and proud, wearing a special outfit and doing an enjoyable activity.  If you are spiritual, then meditate or pray for guidance as many people find solace in their God.  If you follow a more Eastern Tradition, seek knowledge and comfort in uniting with the universal one.  However you receive energy and motivation, do so with a passion and start to think and believe all things are possible.  You can be who you want to be!
 
Sources:
 
How To Win Friends And Influence People , Dale Carnegie.
 
Article by Bob McDowell, Certified Personal Trainer.
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Fibromyalgia

Published by in Corporate Wellness, Health on November 9th, 2011
Fibromyalgia (FM) is a chronic pain and stiffness in the muscles and soft tissue of the body.  Common pain sites include the hands, neck, shoulders, back and knees.  Diagnosis of FM is made when a patient has widespread pain throughout the body for longer than a 3 month period or tenderness in at least 11 of 18 tender or trigger points in the body.  There is no easy cure for FM.  Recommendations for patients are lifestyle changes to included pain and sleep management, massage, water therapy, light exercise, yoga and breathing techniques, and medication.
 
According to the National Fibromyalgia Association, 3-6% of the US population has FM.  More women than men are affected.  The pain associated with FM is often worse just after arising and can be increased by fatigue, too much or too little physical activity, stress, and weather. 
Researchers are studying the central nervous system, low levels of serotonin, and hyper sensitivity in the body as possible causes of FM.  A patient along with the doctor can formulate a plan of action to regulate pain and manage sleep.  There are support groups to provide information and education, and aid in family understanding and emotional support for the patient. 
 
Exercise, massage and yoga can all be helpful in reducing stress, aiding in better sleep patterns and releasing muscle tension.  Regular light exercise, both aerobic and resistance training, will allow the muscles and joints to move through a full range of motion and continue to build lean muscle mass.  Proper nutrition for weight control will ease some of the pressure on the joints.
 
At a recent fitness conference, Dr. James Skinner of Indiana University, Brevard, NC, reported that FM patients and those with chronic fatigue syndrome showed no difference in their muscle metabolism, oxygen consumption, or heart rate during exercise.  Special considerations for exercise are as follows:
 
1.    Begin slowly and gradually add intensity.
2.    Consider exercise in warm water.
3.    Avoid prolonged sitting, such as on a stationary bike.
4.    Concentrate more on raising the weight during resistance training than lowering
          the weight. (Try 2 seconds up and 2 seconds down).
5.    Physical activity gives one the feeling of control of symptoms, raises the quality of life, and  
          acts as a anti-depressant.
6.    Check with your doctor for your individualized program. 
 
For further information, visit the National Fibromyalgia Association at http://www.fmaware.org/.  Take charge of FM! 
 
Article by: Bob McDowell, Certified Personal Trainer.
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Obesity and Movement

Published by in Corporate Wellness, Health on November 7th, 2011

Reports from the Surgeon General, the Center for Disease Control (CDC), the Department of Health and Human Services (HHS) and several governmental reports indicate that physical activity and obesity are two of the leading health indicators.  Not being overweight or obese may prevent early death from heart disease, diabetes, and other major causes of death in the U.S. Physical activity which requires us to engage in continuous movement for at least 30 minutes aids in weight control and increases muscle and bone strength.  This in turn helps our joints to remain strong and flexible and allows us full range of motion.

Physical activity also raises our metabolism, decreases body fat and provides for a growth of lean muscle mass.  It elevates our moods and spirits and contributes to our overall feelings of wellness.  The social contacts we have while exercising in a group setting have been shown to aid us in continuing in our program and attaining measurable results.  If we are accountable to our buddies to show up on time for a walk, it will be harder for us to find excuses not to exercise.

Proper nutrition of course, plays a very important role in our fight to maintain a healthy life style.  The new government food guidelines issued on 1/13/05 advised us to count calories, not carbohydrates, and eat more fruits and vegetables and less fats, sweets and salt.  It also requests us to perform daily physical activity of 30 minutes or longer.  Reputable weight control plans advise eating a nutritious breakfast of whole wheat grains and high fiber foods, drinking plenty of water, consuming several portions of fruits and vegetables, and eating 5-6 smaller meals during the day so as never to become totally famished and overeat at one particular meal.

Pre-plan your meals to provide yourself with readily available healthy choices.  Don’t eat from boredom or stress, eat if you are hungry.  Add daily exercise to your healthy plan and be prepared to realize great results.  Remember studies show that the greatest changes come to those individuals who go from being totally sedentary to exercising only 1 or 2 times per week!

Article by Bob McDowell, Certified Personal Trainer.

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