Posts Tagged ‘health tips’

10 Small Steps You Can Take for Your Health, Today!

Healthy Tips Weight Loss Tips

Improving the health and wellness and of our community is our number one priority. Recently, Joe, one of our most successful weight loss patients, reminded us during an online chat that no matter how small the steps or how large the goal, small changes can add up to have a big impact on our health. To help you take the first step(s) toward improved health, we’ve outlined our top ten steps for improving your health today!

1) Take the Stairs
If you’re looking for ways to take baby steps towards better health, taking the stairs is (literally) one of the best places to start. Making small lifestyle changes that incorporate more physical activity into your daily life can add up to have a big impact. Climbing just two flights of stairs a day can lead to 6 pounds of weight loss per year!

2) Don’t Skip Meals, Especially Breakfast
When you skip meals, especially breakfast, you lose an opportunity to kick start your metabolism and may often end up consuming more calories on the days you skip meals. As our registered dietitian, Meagan Moyer puts it, “Eating only one or two large meals at the end of the day is like throwing wood into a fire that has no flame.” Skipping meals will slow your metabolism and trick your body into storing fat in anticipation of an upcoming period of starvation. Consuming small snacks between meals–instead of simply eating three large meals per day–can increase your metabolism and curb your hunger.

Here are a few snack ideas & tips to try >>

3) Stay Hydrated
Making up more than 60% of our total body weight, water is clearly a critical component to our health and well being. Just a few of the benefits of staying hydrated include:

  • improved weight loss efforts
  • healthier, glowing skin
  • increased mental & physical energy
  • illness prevention

Check out these additional hydration benefits & tips >>

4) Breathe…Deeply!
Many of us forget that oxygen is the most important chemical in our body. 70% of our bodies ‘waste products’ are removed through breathing. Proper breathing can make the heart stronger, improve weight loss efforts, boost energy levels and stamina, and increase circulation.

Learn more about the benefits of breathing >>

5) Skip Dessert…Unless It’s Fruit…or Dark Chocolate
Reducing or eliminating simple sugars from your diet is a good way to lower your risk for excess weight gain, diabetes and heart disease. Many baked confections and desserts contain trans fats that should be avoided. If you’re sweet tooth won’t leave you alone, grab a bowl of fruit or a piece of dark chocolate. The phenols in dark chocolate may help lower blood pressure, while its flavanols help keep LDL cholesterol from becoming oxidized and clogging up coronary artery walls.

Learn more about the health benefits of dark chocolate >>

6) Nap
As a culture, Americans are becoming more and more sleep deprived. There are countless negative side effects of sleep deprivation, but an easy remedy for most of them– napping! Alertness and physical performance can be improved by napping, and so too can our psychological well being. Furthermore, sleep deprivation can also cause your hormones to fluctuate, which can result in unnecessary weight gain. Remember, no matter how busy you are, sleep is not a luxury, it is a priority.

7) Wash Your Hands More Often
Washing your hands regularly, and in the right way, can drastically help limit the spread of illness and harmful bacteria. Here are a few tips to make your hand washing most effective:

  • Rub hands together with warm water and soap for at least 15 seconds
  • Always wash your hands after using the bathroom, changing diapers, cleaning up after your pets, or handling money.
  • Always wash your hands before eating.
  • Don’t cough or sneeze into your hands.
  • Refrain from putting your fingers in your eyes, nose, or mouth.
  • Avoid touching people and surfaces with unclean hands.

Check out these additional hand washing tips >>

8) Reduce Your Sodium Intake
Salt consumed at the recommended serving size of 2300 mg a day is fine for seventy percent of the population who are not considered sodium sensitive. The problem is that on average Americans consume two to three times the recommended serving size…every day. According to the Centers for Disease Control (CDC), about ninety percent of Americans eat more than the recommended amount of salt. In fact, if you dined out for even just one meal today, it’s possible you’ve already reached or exceeded your sodium allotment for the day.

Learn more on why it’s a good idea to be mindful of your salt intake >>

9) Act Now to Strengthen Your Bones & Joints!
Joint pain can be debilitating. Fortunately, there are steps you can take to strengthen your bones and joints now and protect them in the future. For example, maintain a healthy weight. Carrying extra weight can cause significant joint pain and damage over time. Help prevent osteoporosis by getting plenty of calcium via dairy products, leafy green vegetables, or in supplement form. Eat more fish to up your intake of omega-3 fatty acids, which have been shown to reduce joint pain and stiffness in people suffering from arthritis. If you’re not a fish fan, you can take fish oil supplements instead. Also make sure to get plenty of vitamin C, which helps speed the recovery of damaged muscles and ease joint pain. Citrus fruits, guavas, red bell peppers, and Brussels sprouts are all great sources of vitamin C.

Learn more about joint health >>

10) Moderate Your Alcohol Intake
Alcohol not only adds hundreds of calories to your diet – a regular beer can add up to more than 150 calories while a glass of wine can cost you 100 calories – but it also temporarily halts your body’s ability to burn fat. So, while the beer you had with pizza and wings might not be a major caloric offender, your body insists on breaking down the calories from the alcohol first, leaving the calories from what you ate to get stored as fat.

Learn more about how wine affects your waistline >>

Do you have additional tips that have helped you improve your health? Share them with us in the comments below!

Top 5 Gifts for Dad, even after Father’s Day

Summer is right around the corner which leads to the perfect opportunity of getting and staying healthy. Partaking in activities to stay healthy is extremely therapeutic and a complete bonding experience, especially, when you have great company. So why not incorporate Father’s Day and the gift of health and appreciation year round?

Below, we’ve highlighted the top 5 (healthy) gifts for Dad.

Get Involved
Everyone loves a shopping spree; why not take dad for a nice stroll around the mall, a shopping plaza or grocery shopping. Window shopping can also be fun too, with exceptional company.

Reduce Stress
Great stress relievers are often ones that allow you to place focus on other things and/or other tasks. Why not grab dad and start on a fun handy man project, develop story-time together or participate in a fun debate.

Get Fit
Go for a walk, play a game even consider horseplay (be careful of course). Day to day movements can even be amped up a bit to provide a great cardiovascular workout.

Heart Healthy
Why not treat your wonderful Pops to a nutritious breakfast in bed. While you’re at it, plan your day to include some active fun.

Get Checked
It’s extremely important to get regular, health screens. Although, it’s dreaded by most, why not take your dad with you! It would cut the wait time in half and provide great support during the visit.

The Agency for Healthcare Research and Quality lists the following as top health screen choices for males.

• Cholesterol Check. Have cholesterol screened at least every five years, starting at age 35. Have it done at age 20 if you smoke, have diabetes, or have a family history of heart disease.

• Blood Pressure. Have it checked at least every two years.

• Colorectal Cancer Tests. Begin testing at age 50.

• Diabetes. Have a test done if male has high cholesterol or high blood pressure.

Prostate Cancer Screening. A doctor should be consulted about the risk and benefits of performing the prostate-specific antigen test, or the digital rectal exam.You can find more information about prostate cancer screening by Dr. Viraj Master on the Advancing Your Health blog site.

For more information on how to keep your Dad healthy and male health screening test visit the Agency for Research and Quality and Emory Healthcare’s, Advancing Your Health blog about Prostate Cancer Screening.

Emory Healthcare Launches Special Site Dedicated to the Emory Healthcare 500

Emory Healthcare 500 website

The Emory Healthcare 500 is a truly special event. Not only is it a NASCAR Sprint Cup Series night race event, but it’s taking place on Labor Day weekend, and brings together a broad community with a wide variety of interests. Despite the the multifaceted nature of the Emory Healthcare 500 team, members of this community have more in common than meets the eye. Doctors and race teams alike work tirelessly in high pressure situations each and every day. Furthermore, physicians, nurses, drivers, race teams and all of the individuals that come together to organize an event such as the Emory Healthcare 500 must work together in collaboration to accomplish a common goal, often with limited time and resources. The Emory Healthcare 500 is an event that allows us to celebrate the constant effort and energy these groups of people put into making the communities in which we live a better place.

To help us celebrate the teams involved and the community that will be in attendance next weekend, we have launched a special website dedicated not only to the Emory Healthcare 500 race, but also to our community’s medical advances and overall health and wellness. This special site can be found at http://www.emoryhealthcare.org/500.

The Emory Healthcare 500 website features 500 unique and interesting facts ranging from tidbits such as “Did you know the 200 millionth American was born at Emory University Hospital Midtown?” to tips for how to spot cancer at home.

We welcome your feedback on the new site (feel free to leave a reply below) and look  forward to seeing our Emory Healthcare, Atlanta Motor Speedway, and Georgia communities this weekend for the biggest Labor Day party in Atlanta.