Phillips Health Care Newsletter
May Is Osteoporosis Awareness Month
by Phillips Clinic on 04/29/24
April is IBS Awareness Month
by Phillips Clinic on 04/01/24
March 2024-Allergies!
by Phillips Clinic on 02/28/24
February is HEART HEALTH Month!
by Phillips Clinic on 01/31/24
February is Healthy Heart Month. To help keep your heart in shape, here are some ways the CDC recommends to help keep a healthy heart and prevent heart disease.
By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack. A healthy lifestyle includes the following:
HEART healthy diet.
Eat plenty of fresh fruits and vegetables and fewer processed foods.
Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol.
Limiting salt (sodium) in your diet also can lower your blood pressure. Limiting sugar in your diet can lower you blood sugar level to prevent or help control diabetes.
Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease.
At moderate levels, ALCOHOL may have a protective effect on your heart. For healthy adults, no more
drinks a day for men. (12 ounces of beer, 5 ounces of wine & 1 1/2 ounces of liquor) Too much alcohol can be a health hazard.
BE SMOKE FREE
Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, causing plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
Smoking decreases oxygen in the blood, and makes the heart work harder, contributing to high blood pressure. The good news is, the risk of heart disease reduces as soon as you quit. So, no matter how long you’ve smoked, quit!
Regular, daily exercise can reduce the risk of heart disease. When you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.
Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes.
According to the Mayo Clinic :
“In general, you should do moderate exercise, such as walking at a brisk pace, for about 30 minutes on most days of the week. That can help you reach the Department of Health and Human Services recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity.
For even more health benefits, aim for 300 minutes of moderate aerobic activity or 150 minutes of vigorous aerobic activity every week. In addition, aim to do strength training exercises two or more days a week..”
FISH OIL
Fish contain unsaturated fatty acids, may lower cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes
Resolve to Lose Weights
by Phillips Clinic on 01/07/24
January;
The Beginning of a New Year and the Time for Resolutions. Weight Loss is one of the mostcommon resolutions. Maintaining a healthy weight is key to overall wellness.
#1: Before you even begin to attack a weight-loss plan, it pays to remember this: You are not fat. You have fat. Losing weight isn't about blame or shame; it's simply another achievement to accomplish.
#2: It's Not a Diet. It's a Lifestyle
Thinking of a diet as something you're on and suffering through only for the short term doesn't work. To shed weight and keep it off, you need to make permanent changes to the way you eat. It's OK to indulge occasionally, of course, but if you cut calories temporarily and then revert to your old way of eating, you'll gain back the weight quicker than you can say yo-yo.
#3: Use it to lose it. Research shows that one of the best predictors of long-term weight loss is how many pounds you drop in the first month. It makes sense: Immediate results are motivating.
For that reason, nutritionists often suggest being stricter for the first two weeks of your new eating strategy to build momentum. Cut out added sugar and alcohol and avoid unrefined carbs.
After that, ease small amounts of those foods back into your diet for a plan you can live with for the long term.
Cardio gets all the exercise glory, but strength and interval training are the real heroes. They help you build lean muscle, which in turn increases your metabolism and calorie-burning ability. Current weight loss advice: Every week, strength-train two to three days. For the best losing weight because of hunger anxiety. To them, being hungry is bad—something to be avoided at all costs—so they carry snacks with them and eat when they don't need to.
Others eat because they're stressed out or bored. While you never want to get to the point of being ravenous (that's when bingeing is likely to happen), a hunger pang, a craving, or the fact that it's 3:00 p.m. should not send you racing for the vending machine or obsessing about the energy bar in your purse. Ideally, you should put off eating until your stomach is growling.
When you feel the urge to eat, ask yourself: Am I angry or anxious, lonely or bored, or tired?
If If you're still not certain, try the apple test. If you're truly hungry, an apple should seem delicious; if it doesn't, something else is going on," says Robin Frutchey, a behavioral therapist at Johns Hopkins University Weight Management Center. In that case, give yourself a pep talk instead of a snack.
If hunger isn't the problem, food isn't the solution.