Please note: These recommendations are not intended to replace your Healthcare Providers advice.
08/29/20: Start now, and keep changing gradually. Gradual changes in our eating/drinking habits and activity/exercise habits are easier to manage than major changes introduced all at once. Suggestion: for 3 days, write down the foods and drinks that you consume throughout the day, and make a note of the amount of movement (or lack of movement) you make. It won’t be difficult to spot where you could improve, and don’t hesitate to get going on those improvements.
08/22/20: Stress. Being stressed all the time is a recipe for disaster. Try to manage your responsibilities and worries by making a list or a schedule of when you can resolve each issue. If you break down your concerns and stresses and write them down, you may very well realize that they are manageable. Don’t bury your head in the sand; tackle your issues head on. If you find that your issues are interrupting your sleep, again, write them down and reassure yourself that you can deal with them in the morning.
08/15/20: Get rid of excess belly fat. Belly fat is especially harmful. It accumulates around your organs and is strongly linked to metabolic disease including type-2 diabetes and coronary artery disease or disease of the blood vessels that supply your heart. Because of this, your waist size may be a much stronger marker of your health than your actual weight. Cutting back on some carbohydrates such as sugary foods and drinks, and some starches such as large portions of potatoes and pasta, and eating more fiber and protein are good ways to get rid of belly fat.
08/08/20: Anger causes: agitation, alienation, and humiliation. “My dear brothers and sisters, take note of this: everyone should be quick to listen, slow to speak, and slow to become angry, because human anger does not produce the righteousness that God desires”. James 1: 19, 20.
08/01/20: Avoid processed junk food. Processed junk food is extremely unhealthy. They provide mostly empty calories; they have been engineered to trigger your pleasure centers/tricking your brain into overeating – even promoting food addiction in some people. So if and when you snack, snack on real food instead: such as celery or carrot sticks with a nut butter (e.g. – cashew butter or almond butter), mixed nuts (a small handful) or seeds, one serving of fresh fruit or fresh fruit slices with nut butter or non-dairy cheese, red bell pepper with guacamole, kale chips, cucumber slices with hummus, dried unsweetened coconut, or a snack from yesterday’s nutritious lunch or dinner.
07/25/20: Remain vigilant throughout this persistent CoViD-19 pandemic: wear a face mask or face covering when out in public and around non-household members, put distance between yourself and other people (at least 6 feet), frequently wash your hands with soap and water for at least 20 seconds, when soap and water are not available, use an alcohol-based hand rub with at least 60% alcohol (ethanol/not methanol which is toxic); avoid touching your eyes, nose or mouth with unwashed hands; practice good respiratory etiquette, including covering coughs and sneezes; avoid close contact with people who are sick, stay home if you are sick; clean and disinfect frequently touched objects and surfaces daily, recognize personal risk factors - certain people, including older adults and those with underlying conditions such as heart or lung disease or diabetes, are at higher risk of developing more serious complications from CoViD-19. Be safe!
07/18/20: The CoViD-19 pandemic remains out of control in the USA; so just to review, the common signs and symptoms of the disease include: fever, fatigue, a dry cough, loss of appetite, body aches, shortness of breath, and excess mucus or phlegm; other symptoms may include: sore throat, headache, chills/sometimes with shaking (called rigors), loss of smell or taste, congestion or runny nose, nausea or vomiting, and diarrhea. Strokes have also been reported in some people who have CoViD-19. Symptoms of CoViD-19 usually begin anywhere between 2-14 days after coming into contact with the virus. Call your medical provider or the hospital right away if you have one or more of the following emergency CoViD-19 symptoms: trouble breathing, constant pain or pressure in your chest, bluish lips or face, and sudden confusion.
07/11/20: Preventing heat-related illnesses, including heat exhaustion and heat stroke, is important for people of all ages, but extreme heat poses the greatest risk for people under age 4 and over age 65, and anyone who has a preexisting medical condition or who lives in a home without air conditioning. The best ways to protect yourself from the heat include staying cool, hydrated, and informed: find air-conditioning during hot hours if possible and wear cool clothing, drink plenty of water (not sugary drinks of any kind), and pay attention to heat advisories. Heat stroke requires emergency treatment. Untreated heatstroke can quickly damage your brain, heart, kidneys, and muscles. The damage worsens the longer treatment is delayed, increasing the risk of serious complications or even death. So act quickly in your own behalf if possible, and in behalf of someone else who may be in trouble around you.
06/20/20: The children look to their father for support and guidance; he needs to have a right conception of life and of the influences, (including health influences*), and associations that surround his family; above all, he should be controlled by the love and fear of God and by the teaching of His word, that he may guide the feet of his children in the right way. Ministry of Healing, p. 390 – E.G. White. (*added)
06/13/20: The most common form of cancer for men and the second leading cancer death for men is prostate cancer. Typically considered a disease for older men, in reality, prostate cancer can occur in younger men. It tends to be very treatable if found early which supports the case for regular check-ups.
06/06/20: Heart disease is the leading cause of death for men of most racial and ethnic groups in the United States, including African Americans/Blacks, American Indians or Alaska Natives, Hispanics, and Whites. Reduce the risk of heart disease by making sure that your blood pressure is under control; controlling your blood sugar, cholesterol, and triglyceride levels – eating healthy and controlling your weight, don’t smoke or drink alcohol, and keep your stress level under control.
05/30/20: CoViD-19 and Mental Health. Take a rest. "A field that has rested gives a bountiful crop. " Keep a prayer on your lips and a song in your heart.
05/23/20: CoViD-19 and Mental Health. If you’re concerned about the health of your loved ones, tell them about your concerns. Make sure they’re taking all the necessary precautions and will touch base with you if they start to experience any CoViD-19 signs or symptoms. Take the time to let them know how much they mean to you, either verbally or in writing.
05/16/20: CoViD-19 and Mental Health. Give everyone the benefit of the doubt, and a wide berth including yourself. A lot of cooped up time can bring out the worst in everyone. Each person will have moments when they will not be at their best. It is important to move with grace through blowups, to not show up to every argument you are invited to, and to not hold grudges or continue disagreements.
05/09/20: CoViD-19 and Mental Health. If you haven’t already, find a long-term project to dive into. This is a good time to learn how to play the keyboard, put together a huge jigsaw puzzle, paint a picture, crochet a blanket, solve a Rubik’s Cube, or read through the “Spirit of Prophecy” writings. Find something that will keep you busy, distracted, and engaged to take breaks from what is going on in the outside world.
05/02/20: CoViD-19 and Mental Health. Always keep a prayer on your lips and a song in your heart! Reach out to others at least once daily for thirty minutes. Try to do Face Time or Skype or phone calls or texting—connect with other people to seek and provide support. Don’t forget to do this for your children as well. Set up virtual play dates with friends daily if possible via FaceTime or Facebook Messenger Kids or Zoom, etc.—your kids miss their friends, too!
04/25/20: CoViD-19. Moderation & Balance are important in ALL aspects of our lives!
“True temperance teaches us to abstain entirely from that which is injurious...” - Health Reformer, E.G. White writings. So, in order to keep our bodies healthy, including our immune system, we must “abstain” from substances including: alcohol, tobacco, caffeine, illicit drugs, unnecessary medications, unnatural stimulants (eg, energy drinks which can contain doses of substances thousands of times higher than your body needs running the risks of bodily harm including liver damage and stomach ulcers).
04/18/20: CoViD-19. Natural fever treatments include: Epsom Salt baths. Epsom Salt provides the body with hydration & magnesium while also drawing toxins from your body. Add 2 cups of Epsom salts to a warm (not cold) bath & soak (10-15 minutes for children, & 20-30 minutes for adults); or Apple Cider Vinegar to draw out the fever. Soak 2 washcloths in diluted apple cider vinegar (1 part vinegar to 2 parts water) & place them on your forehead or abdomen or wrap them around the soles of your feet; or you can add 1 cup of apple cider vinegar to a warm bath.
04/11/20: CoviD-19. Maintaining a balanced sleep routine is important to help keep our immune system healthy. It’s tempting to neglect the recommended number of hours of sleep required each night while we’re mandated to stay at home - potentially spending more hours on fun activities &/or projects, but consistent inadequate sleep lowers the body’s defenses needed for fighting infections.
The National Sleep Foundation makes the following recommendations for the number of hours of sleep required each night: older and younger adults need 7 to 9 hours; teens (14-17 years of age) need 8 to 10 hours. School-age children (6-13 years of age) need 9-11 hours; preschoolers (3-5 years of age) need 10-13 hours; toddlers (1-2 years of age) need 11-14 hours; infants (4-11 months of age) need 12-15 hours; and newborns (0-3 months of age) need 14-17 hours.
April 4, 2020
CoViD-19. Yes, stay at home as mandated, but don’t just sit there, stay active: exercise in your home & outdoors whenever & wherever it is safe to do so. Getting outdoors in the fresh air & sunlight helps maintain lung health (CoViD-19 attacks the respiratory system). The ultraviolet (UV) light weakens the virus, & you produce Vitamin D which helps us absorb nutrients like calcium & iron, & can signal to certain immune cells that it’s time to get to work to fight off infection when needed. So get outside & also open up your windows whenever & wherever it is safe to do so.
March 28, 2020
CoViD-19 (Coronavirus Disease-2019)
Keep your immune system boosted. A diet rich in fruits, vegetables, and quality proteins is a foundation for a healthy immune system. Also, studies have shown that eating a sugary snack or sugary meal can depress the immune system for several hours, creating a window of time during which it is easier to get an infection. Avoiding excessive sugar can keep the immune system working at the level needed to fend off infections like CoViD-19. As always, stay well hydrated - drink plenty of room temperature or warm fluids throughout the day (eg, WATER, herbal tea, and soup).
March 21, 2020
The Common Effects of Stress on Your Behavior: overeating or under-eating, angry outbursts, drug/alcohol use, tobacco use, social withdrawal, and exercising less often. Stress is directly linked with major illnesses that cause death, if we are truly trusting in God, what do we have to stress about?
March 14, 2020
Stressed Much? Part 2:
The Common Effects of Stress on Your Mood: anxiety, restlessness, lack of motivation or focus, feeling overwhelmed, irritability or anger, and sadness or depression. Stress is directly linked with major illnesses that cause death, if we are truly trusting in God, what do we have to stress about?! (Next week – The Common Effects of Stress on Your Behavior).
March 7, 2020
Stressed Much? Part 1:
The Common Effects of Stress on Your Body: headache, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset, and sleep problems. Stress is directly linked with major illnesses that cause death. If we are truly trusting in God, what do we have to stress about?! (Next week – The Common Effects of Stress on Your Mood).
February 29, 2020
Flossing is Essential!
Benefits of flossing your teeth: flossing will help keep your mouth clean and your breath smelling good. Parts of your teeth are hard to reach. Bits of food can remain stuck there even after brushing. Flossing can remove these stubborn bits of food. Flossing is also a good way to remove the plaque, (a sticky covering of bacteria on the teeth), that can build up in your mouth. Tooth decay and gum problems will develop unless plaque is removed. If you haven’t been flossing, your gums might bleed when you start. This should stop after a few days, but if it doesn’t, call your dentist. It’s never too late to start flossing. Even if you have never flossed before, start now!
February 22, 2020
A Good Night Sleep:
Chill out and rest up. When it’s time to sleep, it’s time to chill – literally. Knocking the thermostat down to 68 degrees or lower before you tuck into bed can help you sleep better. Darken your room by drawing the curtains or dimming the display on your alarm clock to really get those quality Zs.
February 15, 2020
Bleeding Part 2:
Uncontrolled bleeding can cause death in under 10 minutes. If you identify someone suffering from massive bleeding, take the following steps to control the bleed before professional help arrives: Be aware of your own safety/be sure the scene is safe to approach; Call 911 or designate someone to call/be sure they confirm that they are calling; Find the source of the bleeding and recognize if it’s life-threatening (refer to last week’s health tip); Stop the bleeding by compressing the wound/use direct pressure with both hands and any cloth available/pack the wound and compress, or apply a tourniquet (for no longer than two hours).
February 8, 2020
Bleeding Part 1:
Know the signs of life-threatening bleeding: blood that is spurting out of a wound; blood-soaked clothing or gauze; loss of a part or all of an extremity; confusion or loss of consciousness; blood that is pooling on the ground; blood that won’t stop coming out. (This is part I regarding life-threatening bleeding. Look for part II next week).
January 25, 2020
Sodium/Salt: How much is ok?
Americans eat 10 times more salt than we need! We pay for it with
high blood pressure, heart failure, and other problems related to fluid retention. If you aren’t already one, Become a Label Reader! The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium (salt) a day and moving toward an ideal limit of no more than 1,500mg per day for most adults. For most
people, the body really only needs 500mg of sodium daily to function properly.