It is already mid-August and many families with a college student are about to start on a new adventure. Whether the young adult is going to a commuter school and living at home or attending an away college and living in a dorm, there are many changes about to hit family dynamics and the college students lives. Long discussions should now begin about forming healthy habits that will be important for now, and more importantly, for the future. I always advise living the way your grandmother taught you. Here are some of Grandma MaryAnn’s suggestions.
Grandma MaryAnn says you must:
- Get your sleep – It is important to get at least seven to eight hours of sleep every night. During sleep your body may be resting, but your brain is busy processing all the information it was exposed to during the day. Sleep helps your immune system to stay strong and prevent colds and other infections you are constantly exposed to. If possible, shut off all your electronic devices 30 to 40 minutes before going to sleep; the light from the screens can affect chemicals in your brain that enhance getting to sleep.
- Eat well – Food is your body’s fuel. In order to work hard and think clearly, you need to eat the fruits, nuts and vegetables that we all know are the right stuff. Starting with a healthy breakfast will get the brain ready for the day. Healthy snacks are a must. The crash after the candy bar will be tough to handle.
- Exercise – Exercise needs to be a part of your regular schedule because it decreases stress, keeps your mind sharp, and is fun. You should think of it as an investment in yourself.
I wish all the students a great year, and remember to call your Mom and Grandma as often as you can because with loving words from your biggest supporters, there is nothing you can’t handle.
We, here on the Island, are in the middle of tick season and it is reported that there is an above average tick infestation this year. If you do come in contact with a tick, there is always the time honored tweezer method to grasp and remove it.
Another method is to take a cotton ball and put a liberal amount of liquid soap on it. Cover the tick with the soap-soaked cotton ball. Rub for a few seconds and usually the tick will release and be attached to the ball. This simple method is perfect for children and upset adults.
As always, prevention is the best medicine. Please check out the 8 best ways to avoid being bitten by a tick.
As you know, Pokémon Go is a hot new game being played by countless people. There have been mixed reviews on this augmented reality game from concerns about safety to praises about increasing physical activity. I posted this video to give you a very detailed description about what your children are involved in, and I believe it is important to have a discussion with them about the possible dangers to look out for while playing a game like this.
For even more information about this game, the article connected to the video explains why the game is appealing, how it works, some history of the game, and how it relates to the original Pokémon craze: vox.com/2016/7/11/12129162/pokemon-go-android-ios-game
If you are on a regular walking program as part of your exercise plan, the recent snowstorms may hold you back for a while. It may be time to revisit your stairs at home or at work to continue staying in shape.
Try to vary your ascent by speed and the number of steps taken. Before you begin each climb at home, you may want to add stretching and doing a plank or push-ups. Before your descent, consider 10 jumping jacks. Also, always remember to speak to your health care provider before beginning any exercise program!
I have always advised my patients that walking is a great exercise. A pair of sneakers and comfortable clothes is all you need to get started. Taking the stairs instead of the elevator has been another of my common suggestions, and as the colder weather quickly approaches, maybe we should consider starting a stair climbing program.
Most of us have access to stairs, either at home, work, or the mall. A great way to begin is climbing the stairs one at a time at your own pace, either holding on to the rail or keeping your hands free. You are using more muscles and burning more calories than walking. It is a vertical exercise, so it is good for muscle strengthening, cardiovascular work, and weight loss. Once you are up the stairs, you must come back down since the descent also has great benefits.
As always, do not start an exercise program unless you have discussed it with your health care provider. Stair climbing can be an easy addition to your exercise program and who knows where it will take you!
The fall season is full of pumpkins, mums, scary costumes, and beautiful crisp clean air! It is a perfect time to get started on an outdoor walking program. Join a friend or relative and begin your walking exploration of your neighborhood and make this fall the getting in shape season for you.
Everyone is always telling us to exercise, and we all know that the simplest program of all is walking. There are many studies that confirm the substantial benefits of walking, and these include heart health, weight loss, stronger bones, and just feeling happier. I have often advised my patients to try to walk about a half hour per day and explained that the distance at first is not important.
As your conditioning improves, the distance over that time will increase and you will be surprised at how much better you feel. Some helpful tips:
- Start with a warm-up for the first few minutes to get the muscles going.
- Like our mothers always told us, try to stand up straight and gently move those arms.
- The proper shoes and socks are important. I have always asked for the advice of the professionals at our local runner’s store.
- Take those long steady steps so that the senior shuffle stays away from our door.
As always, if there are any questions about your health, speak to your health professional before beginning a program. I am looking forward to saying hi as we pass on the streets of our neighborhood!
…..Obstetrical health professionals have always told their patients that regular, moderate exercise during pregnancy is beneficial and safe for both the mother and fetus. It is generally agreed that exercise can reduce the common discomforts of pregnancy. Exercise may even help decrease the risks of gestational diabetes and even preeclampsia.
…..The Department of Health and Human Services recommends 2 1/2 hours of moderate aerobic exercise per week. I have always suggested walking a 1/2 hour daily while trying not to get overheated or out of breath. If you are able to carry on a regular conversation during your walk, then you are probably not overdoing it. The problem is not knowing how much is overdoing it, and the guidelines are vague.
…..Should elite athletes continue vigorous programs during their pregnancy? Should overweight or inactive women begin some exercise regime during their pregnancy? Once again, relating to these questions, the problem is that detailed studies with direct answers are scarce.
…..However, new studies are now being undertaken at the Johns Hopkins Bayview Medical Center that may give some direct answers. Recently, two articles were published from their program which showed that even inactive healthy women can exercise moderately during their pregnancy without problems. They also showed that athletes may continue vigorous exercise safely. Their very scientific research continues, and finally, we may have the answers for our patients.
…..Lastly, common sense should always be used: pregnancy is not the time to begin activities that may increase your risk of injury. That means no kickboxing!
I recently came upon an article which touched upon a walking program that could decrease the chance of developing Alzheimer’s disease. Some studies have suggested that by walking about a mile each day, you can dramatically decrease your risk.
It seems that this decreases the mental losses by improving the blood flow to the brain and therefore keeping the brain cells healthier. So one of the easiest exercises available to all, again shows great benefit.
Let us then begin a review of this exercise!
- There are very few medical conditions that prevent us from walking. Of course, always check with your medical professional before starting a new program. Beginning at a slow pace in a safe area is a perfect way to start.
- Good walking footwear is important, and replacement every 6 months or when the cushion of the heal wears is a must.
- You should start with a few minutes of a mild warm-up with mild stretching.