One-Minute Tips for Better Health

Sometimes all it takes is one minute to feel and be healthier. Good-for-you habits just take a bit of creativity and will to do wherever you are. Small effort, quick investment - fast return: We’ve done the work for you. Here’s the tips you need to become your happiest, fittest self.

Put SPF on your Ears

Dab a bit on your eyes while you're lathering up your face (hopefully everyday!) Nonmelanoma skin cancer that can be detected on ears has been found to be more aggressive. Tumors can grow deeper and larger than those appearing on the face. They aren’t deadly but can result in muscle and nerve damage. It can difficult to spot potential changes that would indicate skin cancer.

Bring Your Smoothie to the Next Level

Instead of trying Tumeric in your smoothie this morning, throw some coriander in yours. Coriander seeds come from cilantro seed and contain a blend of oils that help calm your gut. They can help relieve bloating symptoms. You only need a quarter of a teaspoon in a single-serve smoothie.

Start something new

Consider your goals and ask yourself what one small step could you take to move closer to your end goal? Getting started is the hardest part but using that first step can be a springboard to a larger and more repetitive habit.

Floss, Floss, Floss

We get it, no one feels like flossing at the end of the day. But flossing along with brushing twice a day and going to your dentist at least twice a year is essential for removing bacteria to stay gum disease-free and keeping your teeth healthy, according to the American Dental Association. From a study in 2011 on older adults who never flossed - many of them had 30% higher risk of dying during the study than those who flossed daily.

Pause for 25 Seconds

Sometimes we think we’re hungry but often we’re just bored or stressed. Wait 25 seconds next time before you each that chocolate or pretzels. According to preliminary research from Rush University in Chicago.

Planks!

This fundamental fitness move targets your abs and lower back and can help you avoid injury. By strengthening your core, you provide more stability to your spine. Start with a 20-second plank hold and work up to a minute.

Stretch Today

Try downward dog pose (from Yoga) to stretch out if you’re feeling stressed. It’s a great full-body stretch to help you rest.

Check the bowl

After you go number one or two, give a little glance—your pee and poop can tell you a lot about your health. If your urine looks dark yellow that’s a signal to drink more water - the ideal is pee that is very light yellow or even better, clear. Pinkish or reddish pee can indicate you have a UTI or other health issue. See your doctor right away!  

Take clues from your poo, too. Hard stool can be a sign of constipation - get at least 25 grams of fiber per day from fruits, vegetables and whole grains. If your bowels are watery or loose, this could be IBS or black stools can indicate GI bleeding. See your doctor right away if you notice any of these symptoms.

7 ways to decrease digestive discomfort

We have to eat in order to live but when digestive issues arise such as bloating, constipation, gas, and pain, what normally should be a pleasurable occurrence can take a turn for the worse in a stressed-out stomach looking for relief.

A study from the Technical University of Denmark found that what is referred to as transit time or basically the faster our food can move from the time we eat it to the time of what’s left of it when it leaves our body, the better for our gut health.  The longer food stays in our digestive tract, the more harmful bacteria degradation products are produced.  A shorter transit time means a healthier digestive system helping us feel better. 

Our digestive health is a basic fundamental of keeping us healthy and feeling good each day.  Having a persnickety turbulent tummy can ruin the best of days for us.  By knowing certain tricks to eliminate or at least greatly reduce symptoms, you can avoid tummy troubles and begin to improve digestion today.

1.     Eliminate too much sugar and fat

Too many calories from sugary, fatty or fried foods are hard to digest.  They can irritate your stomach by slowing down the process of digestion creating a very full, uncomfortable feeling.  Excess sugar makes your blood sugar skyrocket setting up an unhealthy duo of too much sugar in the bloodstream and too much insulin being pumped by the pancreas to compensate for the situation.  The excess insulin means extra storage of calories contributing to weight gain. 

The solution? Choose more fresh or frozen fruits and vegetables, whole grains, beans, nuts and seeds and choose meats lower in fat such as fish, poultry, lean beef and pork.  Replace butter and margarine with olive oil.

2.     Fill up with water

In order to digest food water is necessary.  Good digestive health will not happen without adequate water intake.  Water helps speed transit time of food through the digestive tract and prevents constipation by creating a softer, bulkier stool.  Aim for 9-13 cups of fluid each day or until your urine looks clear.

3.    Move more

We all see what exercise can do for how we look on the outside but keeping active also does wonders for us on the inside.  Physical activity is vital for good digestive health. It stimulates blood flow to all organs including the gastrointestinal tract while stimulating and toning muscles within the stomach and intestines keeping contents moving quickly.  Aim for at least 30 minutes each day but avoid strenuous workouts right after eating.

4.     Include probiotics

Our gut needs to be feed healthy food but it also requires live microorganisms for the good bacteria to nibble on.  The best source of this is supporting our immune system and achieving a digestive tract in tip top shape.   Best food sources containing probiotics are yogurt, kefir, sauerkraut, miso soup, soft cheeses like gouda, sour pickles, tempeh, or acidophilus milk.

5.     Slow down when eating

Our digestive system doesn’t like to be rushed so that means slow down when eating.  Taking time to eat gives the stomach ample opportunity to properly digest and absorb the nutrients within food and allows your body and brain to give you the signal when you’ve had enough.  Turn off the TV and resist looking at your computer or smartphone while eating – distracted people will eat significantly more food than when they put the focus just on eating. 

6.     Eat more fiber

For a substance that really doesn’t get absorbed in our body, we depend on it a lot to keep our digestive tract purring like a kitten.  Fiber comes in two types – soluble and insoluble.  Soluble fiber dissolves in water helping slow down digestion and absorption making you feel fuller longer.  It also slows down the amount of glucose entering into the bloodstream keeping blood sugar levels at a more even level.  Insoluble fiber passes through unabsorbed but it attracts water to it in the colon creating a softer, bulkier, easier-to-pass bowel movement, reducing constipation and pain. 

7.     Achieve and maintain a healthy body weight

A healthy body weight is associated with less symptoms of gastroesophageal reflux disease (GERD).   This condition allows contents from the stomach to backflow into the esophagus due to a weak valve that doesn’t close completely between the stomach and esophagus.  The strong stomach acid backs up into the esophagus causing unpleasant symptoms of pain, burning and irritation of the lining of the unprotected esophagus.  Losing excess weight reduces the pressure and can help avoid heartburn and other discomfort. 

Learn how to achieve a healthy body weight by visiting here. 

Sugary Drinks: How Much is Enough?

It has become common knowledge that too much sugar is correlated to Type II Diabetes, heart disease and tooth decay. The bigger problem behind sugar is why it starts. And why it starts is because we become addicted to it. When it comes to the example we set for our kids, sugar intake is probably the most critical food habit we can pass down to them.

Two-thirds of children have at least 1 sports drink, soda or fruit juice on a given day as noted in a recent study from the Centers for the Disease Control & Prevention. It has been reported by the journal Pediatrics that a quarter of U.S. children between the ages of 12-19 have either Type II Diabetes or pre-diabetes.

This disease can directly lead to heart attack, stroke and eventual blindness.

The American Diabetes Association recommends tips for those with childhood diabetes to manage the disease:

1. Choosing healthy foods

2. Exercising daily

3. Taking medications and checking blood glucose as doctors advise

4. Only allow them one sugary drink per week as a treat

5. Other options that can replace this craving is fruit-infused water - even try lemon or ginger!