Page 10 - Clear Lake Mirror Reporter E-Edition 1-6-2016

Lake LifestyleClear Lake Mirror-Reporter
Perfect time for a health assessment
(Family Features) A fresh beginning with a new year is the perfect time for a health
assessment to ensure you are ready to take on a full and active year ahead. Even if you’re
feeling great, it’s a smart practice to take time to identify potential problems before they
become more serious health concerns.
Early detection of ailments, such as cardiovascular disease, can significantly impact
an individual’s ability to cope with the disease, allowing you to make adjustments such as
changes in diet and lifestyle, or when necessary, drug therapies and other medical treat-
ments. Delaying detection of this serious disease until its more advanced stages can have
dire consequences.
With these three steps, you can get a better picture of your cardiovascular health and
identify silent, hidden risk factors (like plaque in your arteries) that you may not even
know are there.
1. Get your blood pressure checked. Blood pressure measures how much force a per-
son’s blood is putting on the artery walls as the heart pumps. High blood pressure, or hy-
pertension, occurs when your heart has to work extra hard to pump blood throughout the
body. High blood pressure often happens when arteries lose their elasticity through harden-
ing caused by cholesterol, plaque or scarring. Many people do not experience symptoms
of high blood pressure, so it’s important to have your blood pressure checked periodically.
Screening for high blood pressure involves placing a pressure cuff around your upper arm
to monitor both diastolic and systolic blood pressure. A normal systolic reading is between
90 and 119, and a normal diastolic reading is 60-79.
2. Get your cholesterol checked. A simple finger-stick screening measures total choles-
terol as well as three different kinds of lipids in your blood (HDL, LDL and triglycerides),
which are important in determining your heart health. Low-density lipoprotein, or LDL,
is known as the “bad” cholesterol and can build up in the walls of the arteries that feed
the heart and brain. Along with other substances, it can form plaque - a thick, hard de-
posit that can clog those arteries. High-density lipoprotein, or HDL, is known as “good”
cholesterol because it carries LDL away from the arteries and back to the liver, where it’s
passed from the body. A high HDL level helps prevent heart disease, while a low HDL
level increases the risk of heart attack and stroke. Triglycerides are the most common type
of fat. Like cholesterol, they circulate in blood but are stored in the body for extra energy. After your workout, refuel with a rich and creamy Premier
A high triglyceride level combined with a low HDL or high LDL can speed up the process
of plaque formation in the arteries.
3. Learn about other risk factors for cardiovascular disease. Many people in the early
stages of cardiovascular disease are asymptomatic, meaning they have no symptoms to in-
dicate their health is at risk. Some common risk factors include age (55 and older), family
history, tobacco use and high blood-pressure, other factors, such as high cholesterol, aren’t
as easily observed. Preventive health screenings, such as those provided by Life Line Screen-
ing, can give you a fuller picture of how risk factors may be stacking up. The screenings are
designed by doctors and administered by trained professionals to help detect hidden health
issues. Within a couple of weeks, you can receive easy-to-understand test results to share
with your doctor so you can work together to prevent serious problems before they start.
Tips for a healthier lifestyle
Getting in shape and leading a healthy lifestyle doesn’t happen overnight, it takes
time, but these simple tips can help put you on the right path:
•Be patient. Starting a new fitness regime can be a challenge. There will be ups
and downs, but remaining committed is key.
•Exercise on a regular basis. Regular physical activity not only helps you look
and feel better, it can improve mood, increase quality of sleep and help you manage
weight.
•Undergo an annual physical. To be sure your body is running smoothly, have
your numbers, including blood pressure, blood sugar, cholesterol and weight, checked
regularly.
•Drink lots of water. Experts recommend 64 ounces of water a day to help replen-
ish what you’ve lost throughout the day.
•Eat plenty of fruits and vegetables. Both fruits and veggies are loaded with vita-
mins, minerals and antioxidants, which help protect against chronic diseases.
•Go through your cabinets. Get rid of foods that are high in sodium, fat or sugar
and look for low sodium, fat or sugar items instead.
Check out this page weekly for fun tips on a variety of topics. Brought to you by these community minded sponsors.
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Power up with protein
Family Features) If the idea of diving into a new year has
you feeling more exhausted than invigorated, it may be time
to introduce some new strategies to help keep busy days from
feeling overwhelming. Proper exercise, balanced nutrition and
quality rest can make it easier to adapt when life demands you
give a little bit more.
Everyone’s life demands are different. Some may be look-
ing to push through a late night workout or make it to the
office for an early meeting, while others are looking to enjoy
an outing to the park with their kids at the end of the day.
These tips will help fuel, inspire and accomplish whatever your
personal “one more” is.
Begin with a bang. With a busy day ahead, it can be
tempting to rush out the door and skip breakfast. However,
countless studies have shown this first meal of the day is ex-
tremely important. Skipping out on a balanced breakfast can
drag you down all day, both mentally and physically. Being
hungry later in the day may also make you more likely to over-
eat or nibble on high-calorie snacks. For those mornings when
you’re crunched for time, grab a protein-rich ready-to-drink
shake or sandwich with egg, cheese and lean meat to give your-
self sustained energy for the rest of the day.
Work in a workout. In addition to helping ward off dis-
ease and manage your weight, regular exercise helps lift your
mood by stimulating feel-good chemicals in the brain and
boosts energy by helping your body work more efficiently. A
combination of aerobic or cardio activity (walking, jogging or
running) and muscle-strengthening activity (lifting weights,
resistance training or yoga) is the winning formula, according
to the most recent Physical Activity Guidelines for Americans.
Protein Shake.
Power with protein. Your body gets energy from three
main sources: carbohydrates, fat and protein. Protein plays
a major role in repairing damaged cells, tissues and muscle.
Good sources of protein include meat, fish, eggs, dairy, nuts
and vegetables, but the best sources deliver lots of protein
without a lot of fat, carbs and sugar. A protein-based snack is
a good way to recharge during the day.
Keep up on sleep. Quality sleep - and an adequate amount
of it - is critical to your overall wellbeing. While you’re sleep- sugar and added sugar. Natural sugar is found in fruits, milk and some whole grains.
ing, your body is hard at work healing and repairing from the
day, as well as regulating your hormonal balance and protect-
ing your immune system. At the same time, your brain is also
recharging to help your mental function, including learning
aptitude, problem solving and emotional health. Most adults
need an average of 7-9 hours of sleep for optimal performance.
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Jan. 6, 2016 • Page 10
Winter superfoods for optimal health
Illnesses seem to peak during the winter months. A tapped-out immune sys-
tem as well as dry, cold air may encourage the spread of common viruses and bacte-
rial infections more easily. As a result, it’s important that men, women and children
take every step possible to ward off sickness when the temperatures drop. Dietary
changes can make a world of difference, and more and more people are including
these proven superfoods in their winter diets.
• Avocado: Avocado has high levels of essential fatty acids and vitamin B6,
which is important in the biosynthesis of important neurotransmitters. Foods high
in B vitamins may be able to counteract some of the symptoms of winter-related
depression.
• Pomegranate: This quirky fruit has vitamins C and K, folate and potassium
and is a good source of fiber. Pomegranate has anti-inflammatory properties, which
can help in reducing joint pain and preventing strokes. Pomegranate may also help
the body fight viruses.
• Cinnamon: Cinnamon has high levels of antioxidants, and some studies
point to cinnamon as a natural antibacterial agent. Cinnamon also can help regu-
late blood-glucose levels, which is beneficial for those with diabetes.
• Prunes: Now widely referred to as “dried plums,” prunes are an important
source of boron, which could prevent osteoporosis. High in antioxidants, prunes
help the body fight a variety of illnesses.
• Cabbage: Cabbage may be a key element in the fight against cancer. Cab-
bage has phytochemicals that can protect the body against cancer-causing free radi-
cals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive
system.
• Butternut squash: This food is packed with carotenoids, which are stellar
antioxidants. The starches in this squash also have been found to have anti-inflam-
matory properties.
• Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many
nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also
packed with vitamin C and B vitamins.
Swap out sugar for better health
(Family Features) You probably realize that eating too many sugary foods and
gaining weight go hand in hand. What you may not know is that aside from loading
up on calories that help pack on the pounds, consuming too much sugar can also
harm your health in other ways.
Consuming more than nine teaspoons of sugar a day for men and six teaspoons
for women can lead to health problems, such as tooth decay, obesity and depression.
First, it’s important to recognize that there are two types of sugar - natural
Added sugar is sugar that is added to processed foods and drinks.
When you consume too much added sugar, your liver has to work extra hard
to process it. Excess sugar in the liver often turns into fat, which can lead to liver
damage or other health concerns, such as high cholesterol, diabetes or heart disease.
It can also overload and damage your pancreas, which controls the blood sugar
called insulin that powers your muscles and organs. Lack of insulin can cause muscle
and nerve damage.
Limit added sugars in your diet with these healthy alternatives:
•Skip sugary cereals at breakfast. Instead, opt for a protein-rich meal. Options,
such as eggs, turkey sausage and whole-wheat toast with peanut butter.
•Bring healthy snacks to work to ward off the temptation of sugary treats. Some
smart choices include: frozen grapes, trail mix, yogurt, almonds, apple slices and
peanut butter with celery sticks.
•Instead of pie, donuts or cake, curb your sweet tooth craving by reaching for
fresh fruit, low-fat frozen yogurt or a fruit and yogurt parfait.
•If you can’t substitute a fruit, make your treats small, such as a single fun-size
piece of candy.
•Sodas, energy drinks and sports drinks sneak in a lot of sugar calories. In fact, a
single can of soda has nine teaspoons of sugar - the maximum an adult male should
consume in an entire day. Skip the sugary beverages and try hot or iced tea, fizzy
water or lemon water instead.
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