Healthy Grilling, Healthy Livin’

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Welcome back, Grilling Season! We’ve missed you. Whether you’ve been hiking, biking, or any of our suggested activities last week, we’re sure you’re excited to take a quick break and pick up a spatula. This time of year is abundant for cookouts and barbecues, but we want to make sure when you step behind that grill, you do so with healthy intentions.

Healthy grilling is not only fun, but it’s in the best interest of the people consuming. Heart healthy foods, whether grilling or ordering, should always be in the forefront of minds. Today we will talk about a few tips for healthy grilling, and a few foods which are key to keeping the heart healthy and blood pressure normal.

When it comes to normal blood pressure, the key is to find foods balanced in sodium, potassium, magnesium, and fiber. Healthline discussed the top foods for lowering hypertension and we’ll discuss the following:

  1. Leafy Greens – Rich in potassium and helps your kidneys get rid of excess sodium, lowering your blood pressure (BP)
    • g. Romaine lettuce, arugula, kale, collard greens, spinach, Swiss chard
    • Frozen vegetables.
  1. Garlic and Herbs – These are not only great for the grill, but they can lower BP by widening the arteries, courtesy of the nitric oxide increase they provide to the body
    • Herbs and spices also help cut back on sodium intake, if necessary
  1. Salmon, mackerel, etc. – Fish are high in omega-3 fatty acids which can lower BP, but also a great source of lean protein.
    • Fish are also a great source of vitamin D and can reduce inflammation
  1. Seeds – High in potassium, magnesium, and other minerals great for lowering BP
    • Seeds go great in salads as a side dish to whatever you are grilling
    • g. Sunflower, pumpkin, sesame, or squash
  1. Dark chocolate – studies show that it’s been associated with lower risks of cardiovascular disease and it also pairs well with many other hypertension reducing foods (i.e. yogurt, berries, bananas, oatmeal)

Although it’s understood you won’t be rushing to put all these foods on the grill, it’s important to know some key methods so grilling is not only enjoyable, but healthy for everyone who will consume. The American Heart Association shared the best tips for healthy grilling and we’ll discuss below:

  • Pick the perfect protein – Fish, skinless chicken breast, and lean ground poultry are all healthier choices with immense benefit for the body.
  • Rightsize your portions – a healthy portion of meat is about 3 ounces and should be no more than 6 ounces.
  • Add color – Almost every fruit and vegetable can be grilled. Using healthy oil like olive oil (good for hypertension) helps prevents sticking but also aids in bringing out the delicious flavors.
  • Choose healthier sides – Instead of traditional baked beans, cole slaw, macaroni, learn how to grill veggies and make your own custom fruit/green salads, etc.
  • Grill fruits for dessert – As we mentioned, almost everything can be grilled. The natural sugars of the fruits will caramelize with high heat giving them more flavor and extra sweetness. Apples, pears, pineapples, and peaches are great for grilling.
  • Keep it clean – scrubbing down the grill after each use will prevent burning, smoking, and bitter flavors during the next use.

Grilling is always a fun event shared among family and friends over a great meal. You can make great, healthy meals without sacrificing flavors, and it works in everyone’s best interest. If you’d like to learn more about heart healthy foods for grilling or otherwise, please talk to your R-Health doctor; and while you’re at it you can even invite them to your next barbecue!

Yes, You May Get Active

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Spring in May is a wonderful time of year. The weather gets better by the day, which not only gives great incentive to spend more time outdoors, but also serves as the perfect time to rededicate yourself to an active and healthy lifestyle. That’s why May is also Physical Fitness and Sports Month.

Since this week is Bike-to-Work Week we’ll provide you with some of the best outdoor activities for spring, however, we’ll start by explaining how to ease into your exercises to avoid injury.

It’s important to prepare your body for any upcoming activities you’ll partake in, especially if you’re coming off a lengthy layoff. According to WebMD, one of the most commonly seen injuries is muscle soreness, stemming from too much activity, too quickly. Therefore, a great starting point is to perform manageable activities to prepare your body for what’s to come. It’s recommended you do slight exercises that increase in duration over time before true strenuous activity.

For example, if you plan on golfing during the spring and summer days, you should increase the amount of time you spend stretching per week for optimal flexibility. If you are a jogger, you should start by walking lightly, and increase the minutes week to week. The key is to prepare your body and avoid any lingering muscle pain. However, on the off chance you do overexert yourself, to recover you’ll need RICE (a mnemonic device used to remember):

  • Rest
  • Ice
  • Compression (with an elastic bandage)
  • Elevation

Now let’s get to the activities! The Huffington Post wrote of the best spring exercises, and we’ll highlight the following:

  1. Biking – You can’t have Bike to Work Week without actual biking. Biking is a great alternative to traditional activities done indoors, plus it improves your cardiovascular fitness while working the legs.
  2. Swimming – If you’re not a big runner, swimming is another great exercise. Another cardiovascular intensive activity, swimming saves your joints of the high impact stress that may be experienced while running.
  3. Outdoor games – A quick game of basketball with your buddies, or tossing a Frisbee with your kids, these fast-paced games are a great way to get active during the spring.
  4. Hiking – While we’re not saying to go climb Mt. Everest, there are plenty of hiking trails that offer the same benefit: power and endurance training, core conditioning, and balance improvement.
  5. Yoga – Typically thought of as an indoor activity, but outdoor yoga offers great benefits, such as, new levels of mental concentration and peacefulness.

There are plenty more activities that provide both the physical and mental benefits, but the key is to find the one you enjoy and get active. This is the perfect time to not only challenge yourself physically, but also explore new avenues to be lively. If you are starting a new exercise program or searching for new ways to get active, it’s important to reach out to your R-Health doctor to make sure you are fit for the task.

The Battle of Arthritis

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There’s an old myth that’s gone for decades about joint pain and weather predictability. Does pain in your knee or ankle really mean a storm is soon approaching? While there’s no scientific evidence of this, there have been links between seasonal change and arthritic pain.

Arthritis is a way of referring to joint pain or joint disease, and there are over 100 different types and related conditions; the main two being osteoarthritis and rheumatoid. According to the Arthritis Foundation, arthritis is the leading cause of disability in America, affecting more than 50 million adults and 300,000 children, of all ages, sexes, and races. Some of the common symptoms associated with arthritis include the following:

  • Swelling
  • Pain
  • Redness
  • Stiffness and decreased range of motion

Per the Mayo Clinic, there are multiple risk factors associated with arthritis that may make one more susceptible to the symptoms. For example:

  • Family History
  • Age
  • Sex
  • Previous joint injury
  • Obesity

Since we’re amid a seasonal turnover, it’s important we focus on how change may affect the experience of those with arthritis. Although symptoms come and go, varying in intensity from person to person, Joint Essential identified seasonal factors that may impact arthritic pain.

  • Exposure or intensity of sun-rays – A study conducted showed intensity and frequency of pain attacks decreases during warm weather months.
  • High vapor pressure – High pressure of water vapors have a positive effect on arthritis symptoms. A person may be more likely to experience disturbing symptoms on rainy days than dry ones.
  • Temperature change – Extreme temperatures (freezing winter days, or excessive heat warning summers) can aggravate the intensity of symptoms.
  • Changes in air-pressure – This can lead to flaring of symptoms of arthritis. High barometric pressure pushes against the body and doesn’t allow tissue to expand, causing severe pain and swelling.

Humidity, precipitation, and even wind speed may also play a factor in arthritis pain, however, Joint Essential also highlighted ways to manage pain during weather change. The following are suggestions:

  1. Learning root cause – It’s imperative to know which type of arthritis you have. However, what’s even more important is understanding the root cause of your symptoms and how to deal with them, or distract yourself from them.
  1. Home exercising/gym training – Spring and summer months are known for increased hours of physical activity, and thus helps with steady circulation of the joints.
  1. Hydrotherapy – Excellent for alleviating joint swelling and edema in patients with flaring episodes of arthritis.
  1. Keeping warm – Although there is a lot more sun to absorb during the spring and summer months, there are times you’re indoors with an air conditioner blasting. It’s important to adjust the room temperature to your comfort level to ease symptoms.
  1. Massage therapy – Similarly to exercising, massages help with circulation across joint surfaces. You can enjoy massages in any season, but if that’s not a preferred method, there’s also physical therapy, acupuncture, or yoga.

While everyone is affected differently throughout seasonal change, it’s important to take preventative measures so your joints and tissues aren’t damaged, and your ability to function and perform day-to-day operations isn’t endangered. Reach out to your R-Health doctor to discuss your symptoms, and follow us for more helpful health and wellness tips.

The A-Team: Allergies and Asthma

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April showers bring May flowers…and allergies…and asthma. The latter part is often left out of the rhyme, however, you can’t overlook its importance, especially during Asthma and Allergy Awareness Month.

Since World Asthma Day is on May 2nd, we thought now would be the best time to discuss the connections between asthma and allergies, while also sharing some tips to limit symptoms during the peak of the season.

Allergies and asthma, while two separate ailments, often come hand in hand during this time of year. Per the NIH, of the more than 24 million people affected by asthma, nearly three quarters of them also have allergies. Since each may cause respiratory symptoms, allergies can both worsen and trigger asthmatic episodes, which often results in people diagnosed with allergic asthma. Although this doesn’t affect everyone, the symptoms of allergic asthma are fairly the same. According to WebMD, symptoms are likely to be the following:

  • Cough
  • Wheeze
  • Shortness of breath
  • Fast paced breathing
  • Chest tightness

While non-allergic asthma can be triggered by other things such as a change in weather or tobacco, allergic asthma can be triggered by allergens such as the following:

  • Windblown pollen from trees, grasses, and weeds
  • Mold spores and fragments
  • Dust mite feces
  • Cockroach feces
  • Animal dander (dead skin)

While the Mayo Clinic outlined treatments designated to help both conditions – Allergy shots (immunotherapy), Anti-IgE therapy – today, we’ll offer you some tips to help control the allergen induced asthma attacks.

  1. Stay inside when pollen counts are high
  1. Control indoor humidity
  1. Check for pet allergies
  1. Keep your kitchen and bathroom clean and dry
  1. Choose air filters wisely
  1. Careful with outside work (e.g. raking, gardening)

For personalized strategies on how to avoid your triggers, please consult with your R-Health doctor, and come up with the best plan to get you through the season.

Break Up with Stress

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April marks the beginning of a time filled with transition and activity. With so much happening this time of year, it can be very stressful for some, and it’s important we recognize this early. With the start of a new quarter, the countdowns towards the end of the school year, and even the segue into the heart of spring, stressful moments await; which is why April is recognized as Stress Awareness Month.

In small bouts, stress isn’t all bad. It may help motivate, perform under pressure, and even keep your body at a heightened level of sharpness. Conversely, when you’re under heavy amounts of stress, this can lead to major emotional, psychological, and even physical consequences. Today we’ll discuss ways of identifying stress, and also some of the best strategies to deal with it.

The International Stress Management Association (ISMA) lists the following ways to identify stress:

  • Psychological Signs
    • Memory lapses
    • Worrying
    • Negative thinking
    • Depression and anxiety
  • Emotional Signs
    • Mood swings and irritability
    • Lack of confidence and self-esteem
    • Feeling out of control
    • Extra sensitivity to criticism
  • Physical Signs
    • Weight loss or gain
    • Aches and pains as well as muscle tension and grinding teeth
    • Indigestion and heartburn
    • Hyperventilating and panic attacks
    • Menstrual changes and loss of libido
  • Behavioral Signs
    • No time for relaxation or pleasurable activities
    • Prone to accidents and forgetfulness
    • Social withdrawal
    • Insomnia
    • Increased reliance on alcohol, smoking, recreational or illegal drugs

Stress comes in different shapes and sizes, and will never affect any two people alike. While these effects vary, there are staple activities we all can do to help cope with, or eliminate stress. According to Health.com, here are some ways to cope:

  1. Get some fresh air – Sights, sounds and smells redirect your focus. Vitamin D from sunlight may elevate your levels of feel-good serotonin.
  2. Rely on rituals – A consistent routine not only helps you sleep, but our bodies naturally crave it. It can help take back control over part of the day.
  3. Get out of your head – Stress lingers on your mind so immerse yourself in creative, involving activities.
  4. Exercise – Exercise lowers the symptoms related with mild depression, boosts your energy, all while keeping you calm and focused.
  5. Express your gratitude – Writing down your feelings of gratitude and/or expressing them to friends, family, and other close ones, has positive impacts on the brain.

April is a great month that needs to be enjoyed and not hampered by stress. If you’re looking for more ways to celebrate the month, check out beliefnet on ways to garner recognition for stress awareness. Additionally, if you feel you may be exhibiting some of these symptoms, don’t rationalize them. Talk with your R-Health doctor for solutions.

The Truth About Menopause

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Randi Protter, MD, FACP, NCMP

Menopause is natural and normal.  And sometimes so, so unpleasant. For many women, it’s also a bonding time – we wink when a colleague in a meeting deftly converts her handout to a make-shift fan, or when she peels off her cardigan to reveal a sleeveless top, regardless of the season.  The sisterhood unites when we glisten (we don’t sweat…)

Some women sail through, other women suffer.  There’s folklore and wives’ tales.  But what do we really know?  Lots!  And here is some info to help keep it real:

The average age of menopause in our country is 52.  Patients often ask for a hormone blood test to see if they are in perimenopause or menopause.  There is usually no need for this.  A woman’s hormonal status is determined by her monthly cycle history.  In perimenopause, women commonly notice changes in their monthly cycle years before their last and final period.  Sometimes there will be monthly skips, followed by months of regularity. Sometimes cycles will get closer together, and then further and further apart.  A woman is in the menopause when there has been no bleeding at all – not even one drop – for a full year.  If there is one drop of blood on day 364, the clock resets, and we wait for another full year.

Patients most commonly will seek treatment for the most annoying symptoms – hot flashes and night sweats.  Also top on the list – vaginal dryness, painful sex, insomnia, and weight gain.

Not every woman has symptoms associated with menopause, but for those women who do have symptoms, treatment is only indicated if the symptoms are bothersome.  Maintaining a normal weight, regular exercise, and quitting smoking (if applicable) may provide some relief of mild hot flashes.

Treatment for bothersome menopause symptoms should be customized, based on symptoms, coexisting medical conditions, and concurrent use of medications/herbs/supplements.    We have many non-hormonal and hormonal options, and many different ways to deliver the medication – oral, topical (patch, creams, gels, sprays, etc), and vaginal (creams, tablets, and rings).

The North American Menopause Society (NAMS) is a great menopause resource.

If you are having bothersome menopausal symptoms, discuss them with your R-Health doctor – some specialize in menopause medicine – they can help you through this sometimes challenging transition.

Be Responsible, Be Safe, Be Aware

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April is Alcohol Awareness Month, a time to spread awareness about alcohol, alcoholism, and recovery. This month and movement not only serves as general awareness, but an opportunity for individuals to seek counsel and treatment with no judgment. Awareness has grown so much that the National Institution of Health started National Alcohol Screening Day, which is held every year on the Thursday of the first full week of April, allowing for free screenings of one’s alcohol usage.

Alcohol intake isn’t bad; however, excessive levels of consumption are very problematic and cause serious short and long term effects. Some of these may include the following:

Short Term

  • Slurring of speech
  • Emotional changes
  • Sleep disruption
  • Loss of bladder control
  • Temporary loss of consciousness

Long Term

  • Death of brain cells
  • Liver damage, which may result in cirrhosis (medical condition that may require liver transplant)
  • High BP
  • Memory problems (e.g. dementia)
  • Cancer of liver, colon, throat
  • Alcohol dependence (i.e. alcoholism)

While these effects are damaging they can easily be prevented when drinking responsibly. The online medical news outlet, VeryWell, published an excerpt on how to drink responsibly. Some of the main takeaways are:

  • Establish a drinking goal
    • Identify if you’re a suitable candidate for controlled drinking then establish a goal (i.e. Only drinking on weekends/events)
  • Calculate your limit
    • Discover your limit based on your Blood Alcohol Content (BAC) and keep track while consuming
  • Purchase alcohol in small, measured amounts
    • Don’t buy in bulk, purchase individual cans or bottles
  • Pace yourself
    • Remember your drink limit and coincide that with the pace with which you consume. Drink water and eat snacks in between as well.
  • Watch for peer pressure
    • Learn how to say no, and don’t stick around people encouraging you to drink too much.

As with most things, moderation is key. As you prepare for spring picnics and barbeques, always remember to drink responsibly, and most importantly, moderately. Talk with your R-Health doctor if you need help calculating your BAC level, or if you have questions on what’s best to consume for your body. Also, check out National Alcohol Screening Day this week, on the 6th and 7th.

No Time, No Problem

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While we continue this month’s focus on nutrition, this week’s theme is exercise. Similarly to breakfast, one of the common associations with exercising is time…or lack thereof. Something we either hear, or even say to ourselves is, “I just don’t have the time to exercise.”

In hindsight that may seem like the case, but in reality, it’s imperative to schedule a little time for physical activity. Exercising is one of the most important things you can do to keep up your health, and today we’ll not only discuss how it’s beneficial, but also how you can engage, even with time constraints.

Our friends over at the CDC wrote an article highlighting the benefits of physical activity. Of the vast mentioned, we’re going to emphasize the following:

  • Reduces your risk of cardiovascular disease(s)
    • Cardiovascular diseases are the leading cause of death, however, moderate intense activity (less than150 minutes per week), lowers the risk drastically, while lowering your blood pressure and improving cholesterol levels.
  • Strengthens your bones and muscles
    • It’s important to protect your bones/joints/muscles, but especially as you get older. Moderate intense activity can help slow the loss of bone density as you age, and helps with arthritis and/or other major health conditions (e.g. hip fracture)
  • Controls your weight

Though these benefits may be more commonly known, we’ve entrusted U.S. News to share with us some astonishing facts about exercising that may not be privy to everyone. The few we focused on are the following:

  • Exercising can reverse the detrimental effects of stress
    • Physical activity can not only increase levels of soothing brain chemicals that relieve you of triggering stressful thoughts, but can also slow down the aging of the cells in your body
  • It lifts depression
    • Exercising can stimulate the growth of neurons in the regions of your brain affected by depression, thereby acting as a natural antidepressant.
  • Helps with learning
    • Vigorous activities aid in creating new brain cells and connections, while improving the capacity to learn and retain information – which enhances both attention and concentration skills

Aware of the benefits of exercising, yet still limited by the obstacle of time? Luckily, the American Heart Association (AHA) provides great tips on making use of your time to exercise. The AHA believes you can get heart-healthy benefits of exercise if you divide your time into two or three, 15 minute segments doing some of the following:

  1. Add more walking
    1. Walking the dog
    2. Brisk walks with your children
    3. Walks through a mall while you window-shop!
    4. Parking further away and walking towards destination
  2. Take the stairs
    1. Skip out on the elevators and power through sets of stairs
  3. TV fitness
    1. Turn TV into a mini gym session. Walk on the treadmill while streaming your favorite show, or even do quick exercises in between commercial breaks.
  4. Join a team
    1. Maybe it’s bowling, maybe it’s yoga, but find an activity you like that keeps you active and motivated!

These are just a few ways you can squeeze in some exercise even with a busy schedule. And if you are able to make it to a gym once or twice, make the most of your time. More activity, less rest. A 30 minute workout is just as good as a two hour session.

For more exercising tips that are right for you, feel free to contact your R-Health doctor, and follow us for more posts on optimum nutrition!

Change Your Diet, Change Your Life

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Last week we discussed the importance of breakfast. Although many view it as the most important meal, we must all remember that it is in fact, one meal. Achieving optimal nutrition begins with a healthy diet. Diet has become somewhat of a taboo word because the general perception is that one must cut out countless foods while eating less, in an attempt to reach his or her health and/or body goals. However, we’re here to tell you otherwise. Today we’ll explain a few ways to improve your healthy eating habits.

The Centers for Disease Control and Prevention (CDC) developed a simple process focused on improving eating habits; the three R’s: Reflect, Replace, and Reinforce. Beginning with reflect, the CDC urges you to keep track of your current habits. These may include the following:

  • Eating too fast
  • Always eating dessert
  • Skipping meals
  • Mid-day/Late night sweets

Reflection on common triggers to eat while not hungry are especially important to note. These triggers may include the following:

  • Eating before/after a stressful work meeting
  • Feeling bored/tired with hopes of a food pick-me-up
  • Opening up the refrigerator/cabinet and seeing a favorite snack

Once you’ve reflected on your habits, the toughest part is over. It is much harder to discover and accept your bad eating patterns, than replacing and reinforcing new ones. However, Health.com offers a few ways to make the latter much easier. Of the many healthy eating habits they recommend, there are a few standouts:

  • Don’t give anything up
    • Eat many foods you enjoy, just in small quantities. Dissatisfaction leads to overeating
  • Eat the rainbow
    • Eating a diverse array of vegetables fills you up, especially the above ground non-starchy vegetables, all without increasing the number of calories
  • Dump calorie counting
    • Don’t worry too much about the number of calories so much as where the food comes from. Aim for healthy, nutrient rich foods low in processed carbohydrates (e.g. lean protein and seafood)
  • Drink water!

When you’re finally done reflecting, replacing, and onto reinforcing, it’s important to remember that developing any new habit takes time. Never get too down or feel guilty if you slip up, we all do! And if you’re ever feeling lost, don’t forget about the secret fourth R, R-Health!

Set up an appointment with your R-Health doctor to help you determine the best diet/nutrition lifestyle for you. A good diet is one of the keys to good health!

Follow this post and others to help you along your journey to healthy living.

Carpe…Breakfast

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As we venture closer to the spring, we find ourselves in March, which celebrates National Nutrition Month. There’s no better way to kick off this month than having March’s first official week as, National School Breakfast Week. Two of the main components of nutrition are diet and exercise, and today we’ll focus on the former. When it comes to your diet, one of the most important meals is the first one of the day – breakfast – and not just for kids in school, breakfast is important for everyone. Making a concerted effort to eat a healthy breakfast is a great nutrition practice, providing long term benefits to keep your body healthy.

Research shows how important it is to put the time and effort into eating a morning meal. Not only does it help get you moving and may power you through a tough morning, but it may provide a mental edge and even help maintain a healthier weight.

While many people unfortunately skip out on breakfast, Today’s Dietician (TD) reminds us that our bodies love breakfast, even if we mentally don’t think we need it. TD provided a few long-term benefits that come with consuming a healthy breakfast:

  1. Lowers risk of heart disease and stroke
  2. Boosts energy and metabolism
  3. Assists with weight loss
  4. Contributes to a healthier diet
  5. Helps with brain development and memory retention
  6. Leads to a happier mood

Authority Nutrition also provided the 12 best breakfast foods, including some of the following:

  • Eggs
  • Greek Yogurt
  • Berries
  • Chia Seeds
  • Oatmeal

As long as your choices have healthy doses of vitamins and proteins, you’re good to go. It’s true what they say, breakfast is the most important meal of the day. So for the rest of the year, but especially this week, make sure you get to work or school with a stomach full from eating a healthy breakfast.