If you have high cholesterol, you’re also at higher risk for heart disease. But the good news is, it’s a risk you can control. You can lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol. You just have to make some simple changes.
Ban Trans Fats
That’s why the FDA is taking steps to remove them from the food supply. How can you avoid them in the meantime? When you go shopping, read the labels. But be careful if you see “partially hydrogenated oil” on the package. That’s just a fancy name for trans fat.
Fill Up on Fiber
Opt for Olive Oil
Spice It Up
For more information on improving your cholesterol and reducing your risk for heart disease, talk with your doctor or contact the Wellness Department at Southeastern Med at 740-739-8000.
It’s that time of year again when we make New Year’s resolutions. We’ll set goals, make plans and imagine all the ways we can do better in 2017. And while we’ll start with the best intentions, most of us will fall off the wagon before the end of January.
2. Request baseline testing.
3. Adopt a healthy diet.
4. Exercise regularly.
5. Quit tobacco.
Thanksgiving is just two weeks away, and Christmas, Hanukkah and New Year’s celebrations are right around the corner. The holidays are a time of year when you really want to feel your best, but this time of year can also challenge our physical and emotional health with everything from cold and flu viruses to party hangovers, and even depression.
In addition to getting your flu shot, there’s plenty you can do to help your system weather the season of joy. Here are 6 tips for staying happy and healthy as you shop, travel and celebrate.
Since colds and the flu are most prevalent in winter, use precaution both at home and while traveling. Prevent illnesses by washing your hands liberally and regularly. Before settling in on planes or trains, use disinfecting wipes on the armrest, tray table and seatbelt buckle, and let them air-dry. This way, you’ll avoid germs previous travelers might have left behind.
It’s common to pack on 10 pounds during the holiday season, but smart snacking will help you avoid the holiday bulge. Don’t forgo treats altogether, but indulge in moderation. Choose healthy snacks at home, like yogurt, fruit and nuts. When visiting others, bring a healthy dish to share. And be mindful of liquid calories, especially alcoholic drinks with sugary mixers.
The holidays can be a stressful time. Anticipate stressors and develop a management plan. This might involve setting a tighter budget or attending fewer get-togethers. And make sure you’re getting enough shut-eye – 8+ hours a night. Sleep deprivation puts you at a higher risk for illness, depression, headaches and a whole host of other problems.
You don’t have to pass up tasty holiday fare, just use these simple tricks to curb your appetite. Chew a piece of gum or eat a mint about 15 minutes before a meal is served. This tricks your brain into thinking you're eating, and you’ll naturally eat less when food is served. Eat slowly, too. It can take a few minutes for your stomach to tell your brain you’re no longer hungry. If you eat too quickly, you’ll eat more than you need to, and then you’ll feel over-full. You can also drink a large glass of water before your meal, and another during. The water will help your stomach feel full, so it won’t take as much food to trigger your brain’s “I’m full!” response.
5.Drink in moderation
When you're at a holiday bash, limit yourself to two drinks, and alternate them with water to avoid “next-day weariness." And always remember to eat before you drink to maintain your blood sugar levels and avoid a hangover. If you DO wake up with a headache the next day, drink plenty of water, take a pain reliever like ibuprofen, and get some rest!
The holiday spirit is about helping others, but don’t forget to take time for yourself. Treat yourself with something over the holidays. Whether that’s waking up late, reading a book or scheduling a day at the spa, take time to do the things that make you happy.
Southeastern Med in Cambridge, OH, wishes all of those in our community a safe, happy, season of joy!
During National Diabetes Month, Southeastern Med in Cambridge, OH, urges you to think about the important role you play in diabetes prevention and control.
Approximately 29 million Americans, adults and children, have Type 2 Diabetes. Perhaps more alarmingly, 25% of people don’t even know they have the disease – a scary fact, since complications of chronically high blood sugar include stroke, heart attack and kidney failure. Worse yet, an additional 86 million adults have prediabetes, a condition characterized by elevated blood sugar just below the diabetic threshold.
The good news? Type 2 Diabetes is largely preventable, and studies demonstrate that complete lifestyle modifications reduce the risk of developing diabetes by 58%.
Follow these 5 diabetes prevention tips to reduce the odds that you’ll develop the disease:
Regular exercise has countless benefits, from weight loss to lowering your blood sugar. Physical activity also boosts your sensitivity to insulin, which keeps your blood sugar in a normal range. Aerobic exercise and resistance training help control diabetes.
Fiber might help reduce your risk of diabetes by improving your blood sugar regulation. It also lowers your risk of heart disease and promotes weight loss by making you feel fuller faster. High-fiber foods include fresh veggies, fruits, whole grains, beans and nuts.
Whole grains help maintain blood sugar levels, which lowers the risk of diabetes. Most foods made from whole grains are ready-to-eat, like pasta products, cereals and breads, just make sure the word “whole” appears on the package among the first couple of items in the ingredient list.
When you’re overweight, weight loss might be the most important factor in diabetes prevention. Each pound you lose improves your health, and you’ll probably be surprised by how much! Moderate weight loss and regular exercise reduce the risk of developing diabetes by 60%.
While fad diets might help you lose weight, their effectiveness of preventing diabetes isn’t known, and they have adverse long-term side effects. Excluding or limiting a particular food group isn’t healthy since you’re giving up essential nutrients. Your healthy eating plan should include food variety and portion control. Our dietitians can help you develop a meal plan!
When to see your doctor
Ask your doctor if diabetes testing is appropriate if you’re 45+ and your weight is normal. The American Diabetes Association recommends diabetes (blood glucose) screening if:
For more tips on diabetes prevention, contact Southeastern Med, your community hospital in Cambridge, OH, at 740.439.8000 today.
Eating healthy on a hectic schedule can be tricky, especially during the busy holiday season. When your “to-do” list never seems like a “to-done” list, it might feel easier to skip the gym in favor of a night on the couch or head to the drive through instead of the grocery store.
At Southeastern Med, we’ve done our homework, and want to ensure families in our community commit to a healthy holiday season. Consider these 3 frozen food meals you might want to give a try:
1. Lean Cuisine Marketplace Collection, Sesame Stir Fry with Chicken (Available at select Walmart Stores)
2. Healthy Choice, Classic Meat Loaf (Available at select Walmart Stores)
3. Cedarlane Garden Vegetable Lasagna, SERVES 2 (Available at select Kroger stores)
When shopping for frozen meals, consider the nutrition information carefully, paying special attention to:
While frozen dinners might make the hectic holiday season less stressful, take extra time to savor your meals. Those who eat dinner in a fine-dining setting enjoy their meal more and consumer fewer calories. Set out the placemats, and use real silverware and plates. Also, consider adding a salad as a side to your frozen dinner. This way, you’ll get additional fiber, folate and other vital nutrients at mealtime.
At Southeastern Med, we invite the Cambridge, Guernsey County and Southeastern Ohio communities to take an active part in their wellness this holiday season. Learn more about your health and how you can improve it every day. Call 740.439.8000 to ask us about: