health Archives - Page 11 of 22

How To Get Out Of The Everyday Screen Trap

Technology has become a huge part of our daily lives, increasing screen time more than ever. Screen time is not just limited to cell phones, but also includes tv, tablets, and your computer. For some people, most of their day is spent in front of a computer screen for work, and then for leisure, it is unfortunately also spent in front of a screen, usually their cell phone or TV screen. It has taken up a lot of time throughout the day, and if you sat down and counted the hours and minutes you spend in front of a screen, you would be shocked. Too much screen time has some negative outcomes, especially on your health.

Technology has become a large part of everyone's life. People are constantly on their phone or tv, reducing their quality of life. — *Technology has become a large part of everyone’s life. People are constantly on their phone or tv, which reduces quality of life. There are small changes you can make to reduce screen time.*

The American Academy of Pediatrics recommends kids younger than 2 not have any screen time, and kids older than 2 have no more than 2 hours a day. The most important reason to cut down on screen time is that it does not promote a healthy lifestyle. Too much screen time only leads to being physically inactive, create anxiety, depression, and sleep issues. It can be hard to cut down on screen time after integrating it into your daily routine. Reducing screen time will allow you to become more active in hobbies, social activities, and improve your health and life. Here are some simple, yet effective ways to reduce your screen time.

No-Phone Dinners

People do not realize just how much they use their phones until they make a conscious effort to try and stop using it so much. Grabbing your phone while eating is probably very normal to you, whether to text back someone or view social media. Make it a rule to not have any technology accessible while you are at the dinner table. Not only will you enjoy your company more, but you will also enjoy your meal more.

Delete Apps

This sounds harsh and unimaginable, but look at your phone right now and how many apps you have on it. I bet it is an overwhelming amount, and the worst of them are the social media ones. Those are the apps that take up a lot of your time, because you mindlessly turn them on when you are bored and begin to scroll. Next thing you know it has been half an hour of scrolling. That is time you could have gone for a run instead. So delete them! You can still access Facebook, Instagram, and Twitter on your browser if you need to.

Turn Off Notifications

When the notifications go off on your phone, it is enticing to grab it to see what it is, and then respond back to the email, text, Facebook comment/tag, or phone call. Turn off the notifications for your Facebook, texts, and emails (unless they are important work ones). Even if it is for only an hour or so, this way you can do things without interruption.

Do Not Disturb

Some phones, if not all have a “Do Not Disturb” mode. When you turn on this mode it will stop any notifications from going off, and waking you. When it is time to go to sleep at night, make it a ritual to turn on the Do Not Disturb

*One way to reduce screen time, and get better sleep is to move the TV out of your bedroom.*

mode so you can get a full night’s sleep and feel well rested for the next day.

Cut Down On TV Time

This is especially important for when you are in bed. Watching TV in bed only increases your chances of binge watching a show because you are so comfy. When watching TV on the couch, you are more likely to limit yourself before you have to go to bed. An easy solution is to remove the TV in your room.

It is important to make a conscious effort of cutting down screen time, not only for your health, but for your family and kids health too. Children watch what their parents do and follow their steps. If your child sees you watching a lot of TV or on your computer or phone a lot, then they will want to do the same. Be a good example for them. Increase your quality of life, get out and learn new things, or exercise to replace the endless amount of useless screen time you give in to. Your mind and body will thank you.

Why Is Monitoring Blood Pressure Important?

Hypertension, another name for high blood pressure, can lead to serious complications including heart disease, stroke, and death. One in 3 adults have hypertension, which is about 75 million Americans. Tracking your high blood pressure is important because the higher it is, the higher you are at risk of heart problems. High blood pressure puts more strain on your heart and your arteries. The arteries will become thicker and weaker over time, which in turn makes them more narrow. The more narrow an artery becomes, then the more likely it is to clog up which can lead to a heart attack, stroke, kidney issues, and even dementia.

*Monitoring your blood pressure at home can lead to controlling and lowering your blood pressure. This will lower your risk of a heart attack and stroke.*

The more strain and weaker your artery becomes, the more likely your artery will burst causing a heart attack. There are ways to lower your blood pressure, including physical activity, diet change, and the most important way is to monitor it every day. A research in Minnesota studied 450 people with hypertension, and half were given home blood pressure monitors. The other half got the usual care from their primary doctors. The group that got the home monitoring systems had more success in getting their blood pressure under control than the other group.

What To Do

Having an at-home blood pressure monitor is convenient and easy to use if done correctly. You need to be properly positioned when testing your blood pressure to get the best numbers. Make sure to be sitting with your upper arm, heart, and monitor at the same level. This will produce the most accurate levels. Record every time you take your blood pressure. Keeping track of your levels important so you can manage your blood pressure.

How Often To Check

After you have bought the right kind of blood pressure monitor for your home, make sure to test at the right times to get the best results. Check your blood pressure twice a day, once in the morning before any medication, and the other in the evening. Then you will drop to doing it 2-3 days a week. Take note of any symptoms you may experience such as dizziness during readings. After this, report to your doctor and ask your doctor how often you should continue to check your blood pressure at home.

*When monitoring your blood pressure, be sure to record your numbers. Then you can discuss it with your doctor.*

You can buy an at-home blood pressure monitor at a pharmacy or online for anywhere from $50 to $100. Your insurance company may cover come of the cost, so find out if they do by calling and asking. Once you get an at home monitor, ask your doctor, nurse, or pharmacist how to use it. If you are one of the millions of Americans that suffer from high blood pressure, then consider an at-home monitor. Studies have show that people who check their levels at home had better results of managing and lowering their blood pressure. High blood pressure can lead to heart disease, attacks, and strokes. An easy way to regulate it and lower it is by checking your blood pressure regularly at home.

How to Cut Down Salt in Your Diet

Usually we are unaware of how much salt we consume in a day. Around 75% of the things we eat already have salt in it, even things like bread, and cereal. It is important to keep an eye on our salt intake in order to prevent any serious health conditions. High sodium intake can cause high blood pressure, water retention, and can lead to heart disease. Everything is good in moderation, and salt is no different. The problem is that most of us do not realize exactly how much salt we consume or what to do about it. We have compiled a few helpful tips to help you keep track of how

*A lot of everyday foods that you consume conatin salt. Try to keep track of how much salt foods contain, and minimize large salt intake for better health.*

much salt you are actually eating, and how to cut down if you realize you’re getting way too much!

Cooking

When cooking, we throw in a handful of salt or a pinch here and there out of habit. Sometimes the amount of salt we add is a lot more than needed and in the long run will hurt our bodies. There are many different seasonings that can be used to bring flavor to our food that are not as harmful to your health and help cut down on salt. Fresh herbs can be used on vegetables and meat such as garlic and ginger, both are beneficial to your health. Ginger and garlic can lower your blood pressure, fight infections, help you lose weight, and is anti-inflammatory.

Shopping

When you are out shopping for foods, it is important to check the milligrams of sodium on label. Compare labels and try to cut the salt by choosing cereals, condiments, and snacks that have lower salt. Ham and packaged meats can be high in salt, as well as fish, so try to stay away from them as much as possible, go for the fresh options instead. Canned foods and sauces can be high in sodium too, so keep an eye on those as well. Buying products with less salt doesn’t necessarily mean less taste. Fresher ingredients give you the opportunity to adjust ingredients, try new flavors, and experiment with new cooking styles introducing you to meals you may not have tried before, and giving you body a much better balance of nutrients.

Eating Out

A lot of food that is made at restaurants or fast food places can be full of sodium because they are made of frozen and ready made ingredients. When eating out try to opt for a fresh salad, this is much better for your digestive system, has less frozen ingredients, and will cut down on the amount of unnecessary chemicals and sodium you are taking in. Even salads can have unnecessary amounts of salt if you are not careful, be mindful of salad dressings, and extra toppings they can be full of salt and fat. If you feel the need for pasta or a burger, there are ways to make it healthier. You can limit the condiments on burgers that are full of salt, and stick to cheese and vegetables. With pasta, choose a healthier tomato sauce instead of alfredo, and add vegetables to the pasta. If ordering a sandwich, go for something

*If you choose to go out to eat, opt for less condiments on a sandwich. This will save you from eating too much salt. Less is more!*

other than ham because it is generally full of salt, try something like grilled chicken with vegetables.

Our kidneys have a hard time trying to keep up with the amount of salt we take in on a daily basis. The body ends up holding the water in, increasing blood volume, which in the end forces our hearts to pump harder. Over time, the work the heart has to put in can lead to high blood pressure, heart attack, and stroke. High blood pressure is the leading cause of heart disease. It is very important to examine the our salt intake every day to avoid these issues. All it takes are a few simple switches to turn a high sodium meal into a healthier choice, and we do not have to miss out on flavor while doing so. We only have one heart, so we should try to keep it as healthy as possible.

Foods Proven To Prevent Cancer

Helping prevent cancer is so easy it might surprise you. It is as simple as adding the right types of food to your diet to decrease your chances! While there is no magical fruit or vegetable that will cure cancer or completely prevent cancer, there are foods you can eat to lower your risk of getting cancer. Certain foods can help boost your immune system, and protect your body to fight off diseases and cancer. Research has shown there is a link between cancer and your diet. The other factors are your environment and genetics, but you can change the chances of getting cancer up to 70% by improving your diet. A lot of Americans have an unhealthy diet, and would rather eat a cheeseburger than vegetables. However, foods such as garlic, broccoli, and fruits can not only lower your risk of heart disease, but also lower your risk of cancer. It is definitely worth adding to your diet as often as possible.

There is no secret that how we treat our bodies, and what we put into it, is what we get back from how it functions. Making small changes to your diet can make a difference to your health long-term. Antioxidants are key to boost your immune system and protect against cancer cells. Here are some nutritious foods to eat and what they provide your body with:

*Many vegetables such as carrots, garlic, and brocolli have antioxidants that help fight cancer cells. Some can even shrink current cancer cells.*

Broccoli

Broccoli is considered a superfood that prevents cancer due to containing sulforaphane. Sulforaphane was tested and has shown to reduce the size and number of breast cancer cells up to 75%. Hundreds of studies in mice have shown that broccoli also reduces prostate, colorectal and colon cancer. Be sure that when you cook broccoli to add to your meals, that you do not microwave it. Microwaving broccoli kills almost all of its cancer-protective nutrients. It is best to eat it raw, or boil it over the stove for 6 minutes to reduce losing too much of the good stuff.

Garlic

Not only can garlic help lower your blood pressure and risk of heart disease, but it has been shown to kill off cancer cells. Multiple studies have shown that the active component in garlic named allicin lowers the risk of stomach cancer and prostate cancer. Add garlic to your meals when you cook, the fresher the better. You may have stinky breath, but you will have a healthier body!

Carrots

Carrots contain beta-carotene which is an antioxidant that may protect cell membranes from the growth of cancer cells. It has been reduced to lowering lung cancer, and cervical cancer. Eat carrots when they are cooked to benefit its antioxidants properties more. Steam or boil the carrots for most nutritional value.

Tomatoes

Not only are tomatoes yummy, but they have the potential to help your body fight off prostate cancer and heart disease. A phytochemical called lycopene gives tomatoes their red color, and its anticancer properties as well. Several studies have shown that the increased intake of lycopene lead to a reduced risk of prostate cancer. Add fresh tomatoes to your sauces, salsa, and sandwiches.

Olive Oil

Adding olive oil to your diet can reduce a woman’s chances of breast cancer by almost 70%. Studies have shown that around the world, countries who used olive oil more, had decreased rates of colorectal cancer. Try to swap other oils for olive oil when cooking, and for drizzle on salads and marinades.

Berries

Berries carry so many antioxidants and vitamin C, which aids in the destruction of cancer-causing cells. Strawberries, raspberries, and blueberries carry a lot of antioxidant power. Not only can berries prevent the growth of cancer cells, but studies have shown that people with cancer who eat berries such as blackberries slowed cancer progression and reduce the growth of the cells. Grab some berries at your local store and find ways to incorporate it in your day as a snack, or added to salads and smoothies.

Nuts

What is yummy and goes well with berries? Nuts! Eating nuts regularly can decrease the risk of colorectal, pancreatic, and endometrial cancers. Brazil nuts are high in selenium which protects your body from lung cancer, and walnuts were studied to decrease breast cancer cells by 80%. Add some nuts to your salads, cooked meals, and in some homemade trail mix.

There are so many benefits to eating healthier, especially when it comes to fighting off cancer. Research is conducted everyday, and has shown that your diet has a large impact on your overall health and risk of cancer. Some foods will not only reduce the speed and growth of cancer cells, but they can prevent it all together. Incorporate the foods mentioned more often into your diet, and not only will you begin to feel better, but your body will have a higher chance of beating cancer cell’s butts.

Warning Signs & Symptoms Of An Eating Disorder

An eating disorder is a mental illness that involves abnormal eating, whether not eating at all, binging and purging, or overeating. Eating disorders impact a person’s mental and physical health negatively. According to the National Eating Disorder Association, over 30 million Americans have some sort of eating disorder. It affects people of all ages, sizes, and race, and can be heritable. Every 62 minutes someone dies from a result of an eating disorder, making it the highest death rate among mental illnesses. People may display a combination of symptoms, or only one

*Eating disorders affect millions of Americans. Knowing and spotting the symptoms and signs can help you seek help before it worsens.*

symptom, while some people may not show any signs at all. Find out the warning signs and symptoms of an eating disorder so you can get the proper help for yourself or a loved one before it worsens, possibly leading to death.

Anyone can develop an eating disorder, including children. Kids are 7-12 times more likely to develop an eating disorder if a parent, sibling, or relative has an eating disorder. Other stressors such as bullying, and chronic illnesses make people more at risk. Eating disorders not only make a person deficient nutritionally, but it can bring on depression and anxiety. Sometimes an eating disorder can disguise itself as other things. So what are the signs of an eating disorder?

Signs of Eating Disorder

The earlier you detect the signs, then the higher your chance is of treating the disorder. Signs to look for are:

Physical Signs

Dramatic weight loss
Fainting or dizziness
Not sleeping well
Low energy
Feeling cold all the time, even when it is warm out
Stomach cramps (constipation, acid reflux, etc.)
Difficulty concentrating
Dry skin
Dental issues such as erosion, cavities and tooth sensitivity
Weakness of muscles
Disturbance or loss of menstrual cycle in women
Decreased libido in men
Wounds take longer to heal

Psychological/behavioral Signs

Expressing excessive body dissatisfaction
Dressing in layers or baggy clothes to hide weight loss
Preoccupied with eating food, weight, calories, and dieting
One of the signs of an eating disorder is the constant need to exercise.
Feeling irritable around meal time, or denies feeling hungry
Using food for comfort
Using food as a punishment
Vomiting frequently
Using laxatives, enemea, diuretics, and appetite suppressants
Compulsive need to exercise
Comments a lot about feeling fat
Binge eating
Eating in private
A need for control
Obsessive rituals with food such as eating slow, and cutting food into small pieces

While a lot of these signs may seem normal, it is something to consider if you or someone you know exhibits one or more of the mentioned signs. If so, seek medical and professional help for yourself or a loved one. If you have an instinctive “gut” feeling that someone might have an eating disorder, then chances are you are probably right. Follow your instincts and seek help. The quicker you recognize the signs of an eating disorder, the more success you have of treating it.

Is Flossing More Important Than Brushing?

“Have you been flossing regularly?” The question a lot of people dread hearing from the dentist, and never really answer truthfully. A survey conducted around the U.S. resulted in the truth- that a lot of people lie to their dentist about flossing. Everyone is told that flossing is important and that it should be done, if not after every meal, then at

*Studies show that a lot of people across the country lie to their dentist about flossing.*

least once a day. This just doesn’t happen, and why? The answer is simple, people do not like to floss. People would rather brush their teeth than have to pull out a piece of floss. However, brushing your teeth only cleans the surface of your teeth, and does not always reach the gap between the teeth. As much as you dread it, flossing will help prevent diseases and cavities. Besides, what’s worse, dealing with that painful needle to numb you before filling a cavity, or a piece of floss in between your teeth?

Prevents Tooth Decay & Gum Disease

This is probably the most important reason to floss your teeth. When you brush your teeth, you can only remove so much from it, leaving behind the plaque stuck in between those hard to get places. When that plaque is not removed, it will lead to tartar buildup, which if not removed and taken care of, leads to gum disease.

Your mouth naturally has a lot of bacteria in it. When plaque builds up, the bacteria in the mouth creates a toxic byproduct that causes tooth decay and gum disease. So this bad bacteria begins to inflame your gums, causing disease. From personal experience, not flossing in between two specific teeth that are tight, and where food gets

Sometimes brushing your teeth does not get all the food stuck in between teeth. — *Brushing your teeth does not always get the food stuck in between some teeth. Flossing helps get it before it turns into something as serious as tooth decay and gum disease.*

stuck constantly, has caused me to receive cavities followed by fillings, not once but twice. Since then, I started flossing, mainly because I hate getting fillings.

Help Get Rid of Bad Breath

Let’s talk about stinky breath. One in four people experience bad breath, and it is most likely caused by an oral hygiene issue. When food gets stuck in between your teeth and do not get removed, the bacteria in your mouth begins to break down the food particles into sulfur compounds. Have you ever smelled sulfur? It smells like rotten eggs, sometimes worse. Definitely not something you want your mouth to smell like. One way to prevent this is to floss.

You may be too tired at the end of a long day to think about flossing, but it does not have to happen at the end of the day. You can floss at any time, and to make it easier, try keeping floss handy in your purse, car, or on your nightstand by your bed. Having easy access to floss can help remind, and even encourage you to use it. Think of the benefits! Also when your dentist asks you if you have been flossing, then you won’t have to lie.

Tag: health