Tips of the Month
Happy New Year!
Healthy Living Tips For The New Year
Whether you’ve already found your healthy lifestyle or you’re hoping to find it in 2020 we have you covered with some of these tips that are sure to get you on the right track.
1. Drink lots of fluids. Staying hydrated is one of the easiest ways to stay healthy.
2. Eat a variety of different foods.
3. Exercise each day. Just 30 minutes of physical activity everyday can help stave off certain ailments.
4. Get plenty of sleep. A well rested person is much more likely to stick to a healthy lifestyle.
National Drunk and Drugged Driving Month
The holiday season is a time to celebrate, eat, drink, and be merry, but it is also a time to be aware of your surroundings and make the best choices for you and your family. That is why supporting National Drunk and Drugged Driving Awareness Month is so important.
We encourage you to engage in the following behaviors this and EVERY month:
1. Volunteer to be a designated driver
2. Take an UBER if you do not have a designated driver
3. Avoid driving late at night as this can be one of the deadliest times of the day for drunk or drugged drivers
4. If you’re hosting a party, be aware of your guests and help them find a ride if they might need it
AIDS Awareness Month
While medicine has made great strides in the fight against HIV/AIDS there are still an estimated 1.1 million people living with this disease in the U.S. alone. Even worse, 1 in 7 people who are infected may not know they have been infected.
Here are some ways you can help raise awareness about this disease:
1. Volunteer at a local HIV service organization
2. Spread the word on social media
3. Share what you know with others
4. Participate in local events
If you are interested in spreading the word about this disease, you can get more information and resources here.
Diabetes Awareness Month
Spread the word this month about diabetes. Make sure your friends and family know the facts. Here are four facts from the Center for Disease Control (CDC) you can share:
1. 30 million Americans have diabetes.
2. 1 in 4 Americans do not know that they have diabetes.
3. Diabetes is the 7th leading cause of death in the U.S.
4. 84 Million Americans have pre-diabetes.
Lung Cancer Awareness Month
This month we are bringing awareness to prevention of lung cancer. One of the biggest things you can do to avoid lung cancer is to not smoke. In that vein, we are supporting the Great American Smokeout on November 15th. If you or a loved one are a smoker, we urge you to participate or encourage your loved one to participate.
Breast Cancer Awareness Month
Nearly 270,000 women are expected to be diagnosed with invasive breast cancer in 2019. All month long we are working to bring awareness to this disease and you can help, here are a few ways;
1. Make a donation: Donating to your favorite breast cancer charity is a great way to support research of new treatments and/or care for those suffering through this terrible disease.
2. Wear pink: Pink is the official color of breast cancer awareness and by donning a pink sweater or bandana or any other piece of clothing in the month of October you’re showing your support of the cause.
3. Share your story: Telling your story of your battle or your loved ones battle with breast cancer can be liberating for you and can also let other survivors know that they are not alone.
4. Volunteer: There are many non-profits that are helping to bring awareness to and find solutions for breast cancer and they can always use your help. If you have a few hours a month to spare, you can be a great help.
5. Tell your friends: Take to social media and spread the word that this is a disease worth fighting and one that affects us all.
National Childhood Obesity Awareness Month
There are roughly 1 in 5 children who are obese in America. This serious health condition is something that all of us need to take seriously and be educated about. Here are some things that contribute to this epidemic.
1. Children who spend too much time being inactive, often end up obese.
2. When there is easy access to sugary, high caloric foods.
3. If not given places to go in the community to get physical activity, children my end up obese.
4. Lack of sleep is one factor that is often overlooked but may lead to obesity in children.
For more information on how to prevent childhood obesity in your kids, visit this page on the CDC’s website.
National Suicide Prevention Month
The mental health of people young and old is a critical matter and requires immediate attention. All month long, we’re bringing awareness to the issues surrounding suicide.
1. Someone who is having difficulty sleeping may need to speak with someone.
2. As people start to withdraw from certain social situations this can be an indicator of depression which could be a suicide indicator.
3. If someone you know is engaging in dangerous or harmful behavior they should speak with someone.
4. When someone you know begins to put their “affairs” in order and starts to make plans for when they are no longer here, this may be a sign.
5. The most telling sign is someone who is threatening to kill themselves. While not ALWAYS an indicator, it is a tell tale sign that someone needs help.
Suicide Prevention Hotline: 1-800-273-8255
National Children Eye Health and Safety Month
As kids head back to school in less then a month, don’t forget their eye health. Here are some things you should look out for if your child’s eyes need attention.
1. Eyes turn in or out
2. Red or crusty eyelids
3. Watery eyes
4. Your child is rubbing or itching their eyes
5. When watching TV the child tilts their head to one side
6. Frequent blinking
7. Holding book too close to his/her face
An annual eye exam is important for your child and especially so if any of these symptoms or behaviors are present.
National Immunization Awareness Month
Every August is National Immunization Awareness Month and it’s the perfect time to get the vaccinations that you or your child is in need of. Immunizations prevent serious illnesses that keep you and those you come in contact with safe throughout the year.
National Wellness Month
Here are some tips on how to practice wellness this month and moving forward.
1. One of the most important things you can do to practice wellness is to eat well. Load up on fruits and veggies and you’ll be well on your way to being well.
2. Spending time meditating can be a great way to clear your mind and practice wellness.
3. Get a good night sleep. This can be one that is challenging for some, but a good night sleep is the key to wellness.
4. Exercising is the best way to get your blood circulating and begin to feel healthy. This is a key component of practicing wellness.
5. Find a hobby and practice it. A hobby is good for your mental and physical health.
UV Safety Month
Fun in the sun doesn’t have to come at a cost if you take the appropriate precautions.
Here are some tips when enjoying the beautiful weather that the summer months bring us.
1. Stay in the shade whenever possible. The more exposure you have to the sun, the greater the chance that you will have unwanted exposure.
2. Wear a shirt/beach cover-up.
3. Using sunscreen is a must, especially in these hot summer months. The higher the SPF the greater the protection.
4. Wear a hat. Don’t forget the top of your head can be a great target for sun exposure.
5. Wear sunglasses as they help protect your eyes and the skin around them.
Men’s Health Month
Men are 100% less likely to get their annual checkups at the doctor then women.
Here are some tips men should keep in mind to stay healthy.
1. Make regular checkups with your primary care physician annually.
2. Learn and know your family medical history.
3. Get regular exercise. Exercise and eating right are the best ways to prevent serious illness and live a long and fulfilling life.
4. Get enough sleep. At least 7 hours is recommended for most men.
5. Pay attention to your mental health. Mental health is just as important as physical health.
National Stroke Awareness Month
When you or a loved one suffers a stroke the longer it takes to get medical attention, the graver the risk of the stroke doing lasting damage to your brain. That is why every minute counts and it is so important to know the signs and symptoms of a potential stroke so you or your loved one can seek medical attention in a timely manner. Here are some of the symptoms you should be on the look out for:
- Trouble seeing in one or both eyes that comes on suddenly
- A severe headache that comes on suddenly and cannot be attributed to anything
- Dizziness, loss of balance, or trouble walking all of a sudden
- Speech difficulties including trouble speaking, confusion, or difficulty understanding speech
- Sudden numbness or weakness in the face, arm, or leg, which will especially happen on one side of the body
Speed is a critical component in identifying a stroke and getting treatment. The faster you act, the better chances of a full recovery. Remember to act F.A.S.T. to identify symptoms and use this test to confirm that the symptoms are related to a stroke:
F–ace: Ask the person to smile. Does one side of their face droop down?
A–rms: When the person raises both of his/her arms does one side drift downward?
S–peech: Have the person you’re speaking with repeat a simple phrase, if his/her speech is slurred this is a good indicator that they may be having a stroke.
T–ime: Call 911 if any of these signs appear.
Stress Awareness Month
Stress can have an undue negative effect on your short term and long term well-being. In the short term it can lead to chronic headaches, sadness and anger. In the long run it can have serious impacts on your mental health and well being as well as being very bad for your heart and blood pressure. While mindfulness and relaxation can be beneficial in combating stress, so too can some foods being added to your diet. Here is a list of some of the foods that can contribute to your low-stress diet:
- Whole grain breads, pastas, and breakfast cereals
- Oranges (vitamin C can help manage stress)
- Fatty fish (like salmon and tuna)
- Black Tea
- Raw vegetables
Utilizing your diet to help reduce stress is one way to combat the short term and long term effects of this unhealthy mental state that so many of us often find ourselves in.
National Nutrition Month
Eating healthy year round is as important as anything you can do for your health and well-being, that’s why this month we’re taking an opportunity to share with you some easy ways to eat healthy even with a busy lifestyle.
1. Prep ahead of time
Eating healthy can be just as easy as not, but it requires a little work at the start of the week. If you find yourself snacking towards the end of the day and grabbing something unhealthy, prep a nutritious snack. This can be as simple as adding a handful of healthy nuts and a few slices of cheese to your lunch and saving them until you get that late day snack craving.
This same thing can be true for meals. If you have something prepared you’re much less likely to take the non-nutritious route.
Eat the Rainbow
We tell our kids all the time, eat the rainbow. If you’re eating the rainbow you’ll be loving your nutritious lifestyle. This is a relatively simple task. Fill your plate with lots of veggies and fruits and you’ll be well on your way to eating the rainbow and your healthy eating goals.
Drink lots of water
Water will be key to unlocking National Nutrition Month. If you get a full 6-8 8 oz. glasses of water each and every day you will have more energy, be less hungry, and have clearer looking skin. Drinking the right amount of water will keep you healthy and happy for years to come.
Eating a nutritious meal or snack and drinking the right amount of water is one of the best ways you can remain healthy. That’s why this month we’re celebrating the goals of #NationalNutritionMonth.
If you’re eating healthy, share how you keep nutrition at the forefront of your mind on social media. Join us on Facebook or Instagram and share a pic.
We’re recognizing Heart Health Month with some tips on how you can keep your heart healthy in this coming year.
1. Eat Well
- Look for American Heart Association’s mark of approval on restaurant menus and in grocery stores to certify that you’re purchasing heart-healthy foods.
- Cut back on packaged, processed foods to limit sodium. Aim for less than 1500mg of cholesterol per day.
- Read food labels. Aim for less than 300mg of cholesterol per day.
- 5 or more servings of fruits and veggies each day.
2. Get Moving
- Most Americans are overweight
- Exercise sends oxygen to your brain and makes your memory sharper
- Goal: 150 min/week of moderate exercise or 75 min/week of vigorous exercise
- 2 days per week: muscle-strengthening activity
3. Get a check up
- Check blood pressure: GOAL: Less than 120/80 mmHg
- Check cholesterol: less than 160 mg/dL (low risk), less than 130 mg/dL (intermediate risk), less than 100 mg/dL (high risk), less than 70 mg/dL (very high risk)
- Check fasting glucose: GOAL: Less than 100 mg/dL
4. Maintain a healthy weight
- Men: aim for a 50 inch or less waist circumference
- Women: aim for 35 inches or less waist circumference
- Aim for a BMI of under 25
Avoiding Cold and Flu Season
1. Get Vaccinated: It’s not too late to get yourself vaccinated for the flu and this is a critical component to staying healthy during cold and flu season.
2. Keep your hands washed: Keeping germs away is one of the best ways to keep the cold and flu away. Use soap and water or if necessary hand sanitizers.
3. Avoid people who are sick: This one can be easier said then done, but if you can, stay away from anyone who is coughing and sneezing. This will help you avoid getting germs transferred to you.
4. Stay home: If you happen to get sick, stay home if you can. Resting and avoiding others is the best way to get yourself back on your feet and feeling like yourself again.
Stay Healthy This Holiday:
1. Exercise everyday: The tip here is that you don’t need to exercise for an hour and sweat like crazy. A simple stroll with your family or a few sit-ups before bed will do the trick. Keep yourself in a routine and you’ll maintain that healthy lifestyle throughout the holidays.
2. The just 1 rule: Let’s be real, when that plate of holiday cookies comes out you’re going to have a hard time saying no completely. If you follow the just 1 rule, you can still have a cookie or a piece of pie, without the guilty. Take just 1 and you’ll stay healthy.
3. Drink responsibly: Alcohol is where empty calories go to hide. If you’re trying to stay healthy carry over the just 1 rule to drinking too. This will save you some calories and you can even be your party’s designated driver (hero.)
4. Keep a journal: We’re talking about mental health here too. What is better for your mental health then keeping a running journal of your holidays. You don’t have to write everyday, but a few times a week should do the trick.
5. Keep calm and holiday on: Stress will definitely make your holidays miserable and will drag your health down with it. It can be hard to ignore stressful situations, but do your best and you’ll get through the holidays as a much happier and healthier person.
We hope you have a safe and healthy holiday season.
American Diabetes Month: 1 in 3 adults have prediabetes. Know the signs and ways to reverse it. Learn more about Type I and Type II Diabetes and help us spread the word about this disease all month long.
Read more here…
Alzheimer’s Disease Awareness Month: Alzheimer’s disease is a progressive disease that destroys memory and other important medical functions. The degeneration and death of a person’s brain cells will cause a decline in mental function and memory.
Read more here…
Lung Cancer Awareness Month: Lung cancer is any cancer that originates in your lungs. The disease claims more lives each year then colon, prostate, and breast cancers combined.
Read more here…
Breast Cancer Awareness Month: 1 in 8 women in the U.S. will get invasive breast cancer throughout her life. Self-screening and regular mammograms can help detect this terrible disease.
Read more here…
National Bullying Prevention Month: When adults respond quickly and consistently to bullying behavior they send the message that it is not acceptable. Research shows this can stop bullying behavior over time.
More from Dr. Young on bullying here…
Childhood Cancer Awareness Month: In the U.S., 15,780 children under the age of 21 are diagnosed with cancer every year; approximately 1/4 of them will not survive the disease.
Read more here…
Healthy Aging Month: September is Healthy Aging® Month provides inspiration and practical ideas for adults, ages 45-plus, to improve their physical, mental, social and financial well-being.
Read more here…
Children’s Eye Health and Safety Month: Back to school is sneaking up and along with a school physical, your child should also be seen for a comprehensive eye exam.
Read more here…
National Immunization Awareness Month: August is the perfect time to remind you that getting vaccinated is important for people of all ages.
Read more here…
National Men’s Health Awareness Month: Making men aware of the need for early detection and frequent screenings for preventable health problems is the purpose of this national month of awareness.
Read more here…
Alzheimer’s & Brain Awareness Month: Friends and family members are encouraged to wear purple throughout the month of June to raise awareness for Alzheimer’s.
Read more here…
National Dairy Month: Treat yourself to an ice cream cone (an extra one) this month in honor of National Dairy Month.
Read more here…