General Health Articles

Avoid those Holiday Habits

Even though the holidays are in full swing it's not too late to change your “holiday habits” that seem to be wreaking havoc on your body.  If you want to avoid packing on the extra pounds as the holiday season rolls on, then take heed to these habit breakers.

• Stop surrounding yourself with sweets : If you are keeping Halloween candy out on the table or Christmas cookies on your desk, then you will easily lose track of just how many calories your sweets are taking up each day, Before you know it you will start looking like the jolly old elf himself!
• Stop avoiding the scale - Just because it is the holiday season doesn't mean you should avoid the gym and give up on your weight loss goals entirely.  Stay on track and keep your scale out in the open to serve as a constant reminder of weight loss.
• Stop avoiding the gym : This goes hand in hand with avoiding the scale (especially if you use the one at the gym!) Sure, everyone is busy around the holidays but giving up on your exercise regimen now will only make things worse when you try to start back up again, just remember how you feel after “doing legs” for the first time! Stay at it and keep exercising. You and your waistline will thank us later.
•  Stop the stress : Yes, it may be easier said than done, but from shopping to relatives, the holidays can serve up their fair share of stress.  Exercising is a great way to deal with stress. Plus, stress can cause illness as well.  To make sure your immune system can handle the regular holiday stresses be sure to increase your intake of vitamin C and drink lots of water.
• Stop avoiding sleep : Between busy schedules and stress, many people become sleep deprived over the holidays.  Missing out on quality sleep is linked to increased risk of infection, inflammation in the body, and low energy levels.  So, get your 8 hours (or more) every night, or as often as you can!

MoVember 101: It's No Shave November

If you have been wondering why all of the men in your life seem to be sprouting more and more facial hair these days, wonder no more : it's Movember! (Also known as No Shave November.)

The meaning behind Movember is raise awareness for prostate cancer and testicular cancer and began in Australia more than 11 years ago.  Males participating not only talk about why they are participating but also get other men to start talking about men's health and cancer awareness.  Men participating are also encouraged to donate what they would otherwise spend on grooming/shaving to the American Cancer Society.

Don't worry, ladies, you are encouraged to participate as well, you can forego shaving your legs or cancel the waxing/threading appointment that you have planned for the month.

Snore-free Night's Sleep

Studies show that 30 to 40 percent of the general population snores, which means there are an awful lot of people out there not getting a good night's sleep.  Whether you snore, or your partner, there are some easy ways to alleviate snoring and catch some zzzz's before you know it.

Tongue exercises : believe it or not there are exercises that you can do with your tongue that will help “train” your tongue where to stay in your mouth while you are sleeping to prevent snoring.  One good tongue exercise to practice is making the “t-t-t-t-t” sound : sort of like you are scolding someone.  This strengthens the tip of the tongue.  You can also let your tongue hang out relaxed, then tense your tongue by pointing it and holding this position for three seconds.

Buy a mouthpiece : one of the most effective anti-snoring techniques is using a “boil and bite” mouthpiece.  These mouthpieces form to your upper and lower teeth and pull your lower jaw and the back of your tongue forward.  This process allows your airway to be opened and you to breathe easier.

Wear an air mask : commonly used for severe sleep apnea, a Continuous Positive Airway Pressure (CPAP) mask pushes air into the nasal passages and throat, allowing the airways to be opened.  Unfortunately, only 50 percent of users actually use their machine correctly, as they cannot keep a mask on throughout the night.

Sleep with a tennis ball : say what? Hear us out on this one, because most people snore while sleeping on their back if you provide a barrier between your body and your back while you are sleeping you will be less likely to sleep on your back throughout the night, thereby reducing your snoring.  Some people suggest putting a tennis ball in a pocket T-shirt then sleeping with the T-shirt on backwards.  You can also put the tennis ball in a fanny pack and then wear that backwards.  If you happen to turn onto your back during the night, the ball, whether it is in your shirt or in your fanny pack, will cause discomfort and you will roll onto your side.

Prepare Yourself for Flu and Cold Season

Now that the kids are back in school and the weather is starting to change, it's time to start worrying about the cold and flu season.  But this year your worrying can be less if you take the following dos and don'ts into consideration and protect your family and yourself.

Do use hand sanitizer.  Always carry a pocket-size hand sanitizer with you and use it generously whenever you are in public places.  Germs are everywhere and on everything and by using hand sanitizer you are protecting yourself from bringing home these flu viruses.

Do wash your hands frequently.  It may seem like the simplest thing to do but be sure that you are washing your hands frequently with warm water and soap, and for at least 15 to 20 seconds.  Teachers are now telling students to sing the ABC's or Happy Birthday to themselves while they are washing their hands to be sure you are washing for a full 15 to 20 seconds.

Do sneeze into the crook of your elbow.  By sneezing into your elbow, you are avoiding transmitting flu viruses to your hands and will keep you from passing the virus to others. It may seem socially awkward at first, but soon you will see more and more people doing this when they sneeze.

Don't shake hands.  To keep from transmitting germs, avoid shaking hands with people when you greet them.  Try a head nod, waving or smiling instead to greet someone.  If you can't avoid shaking someone's hand, then be sure to use your hand sanitizer following the hand shake.

Don't use someone else's phone or computer mouse.  Phones and computers harbor some pretty heinous germs for hours.  Avoid sharing someone else's phone or computer mouse if possible.  If you do have to use someone else's phone or computer wipe it down with an alcohol swab prior to using it.

Healthy Living: Kick that Bad Habit

From overeating to watching too much TV, there's really only one way to break a bad habit : make a plan!

Unfortunately what may work for one person, may not work for another. So here are some ways to break some of the most popular bad habits. Hopefully it works for you!

Watching too much TV. : Studies show that people watch an average of 4 hours of television each day and these studies also show that excessive TV. watching can be linked to developing Type 2 diabetes and heart disease. Here are some ways to avoid watching too much TV: only watch when there is something specific you want to see, do chores during commercials, make a list of things you need to accomplish before sitting down to watch TV, and create a TV-watching plan and stick to it.

Drinking too much alcohol. : Tired of being hung over and sluggish? Then you should do everything you can to cut back on drinking too much alcohol. To cut back try these tips: drink one glass of water for every alcoholic drink you have, drink only when you are having a meal or try drinking something that looks like an alcoholic drink, like rootbeer or a drink with a slice of fruit in it.

Smoking. : While this may be one of the hardest habits to break, it's still possible as many, many people do it every year. The best plan is to talk things over with your doctor because they can offer the best cessation treatment for you. But some other approaches that you may consider include: hypnotherapy, exercise or electronic cigarettes.

Nail biting. : Because most nail biting habits are linked to anxiety, stress, or nervousness, your plan should start with creating a relaxation plan. Think about what makes you bite your nails before you start. When you get the urge to bite your nails or catch yourself in the act, do something with your hands : garden, cook, play with your kids or pets, clean or do the dishes. Do something that takes your mind off of biting your nails.

Overeating. : No matter how hard you try to cut calories, it still seems like sometimes the cravings are still there. Experts say that sometimes it is best to give into those cravings. When people do give into their cravings every once in awhile they have a better chance of losing weight and keeping it off, than those who ignore their cravings and avoid certain foods. Experts also advise that if you can avoid nighttime eating that you will be well on your way to prevent overeating as well.