Tag: wellness Page 1 of 2

To help prevent the spread of COVID-19, it’s suggested that individuals stay home when they can. Many businesses are turning to remote work as a way to help stop the virus from spreading, but the transition to work from home may be hard for some employees. Remote work requires making adjustments to workflow and scheduling. Employees making the transition will also need to decide where to set up a workspace in their home.

The Importance of Self-Care for Remote Employees

Self-care is essential for employees who work from home. Self-care is maintaining good health and well being, and there are various ways individuals can practice self-care. It’s especially important that remote workers engage in activities that promote self-care. With the pandemic, many people are concerned and worried, and when these feelings are combined with a new work environment, it can make it difficult to be productive.

Ways to Practice Self-Care When Working Remotely

Individuals can maintain good health and well being while working at home with self-care habits that include setting boundaries, getting enough sleep, keeping your workspace organized, and sticking to a routine.

Setting Boundaries

Setting boundaries that help you keep your work life and home life separate is beneficial. If you’re not working, refrain from checking work emails and notifications until it’s time for you to work again. Remote workers will also benefit from having a dedicated workspace that’s free of clutter and distractions.

Getting Enough Sleep

It’s suggested that adults get eight hours of sleep each night to promote good health and mental wellness. Getting to bed at a regular time creates a routine that can boost focus during the day.

Keeping an Organized Workspace

Keeping an organized, clean workspace can help remote workers with productivity. Not only will keeping a workspace clean and disinfected promote productivity, but it also helps prevent the spread of COVID-19.

Sticking to a Routine

Remote workers should stick to their routines as much as possible. Individuals who exercised before or after work should try to maintain their routine when they’re working from home. Remote workers who used to have a long commute can use the extra time to sleep in or take up a new activity.

Great Podcasts About Health And Fitness

By Marissa Elman

On August 8, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman, Microbiome, Paleo Diet

There are so many great ways to learn about fitness today. We’ve always had access to fitness books, but with the introduction of the Internet, it became much easier to consume all forms of media. We now have access to blogs like this one, as well as video websites such as Youtube and one of the most popular media forms today – the podcast. Podcasts can be a great way to learn more about fitness and get all sorts of different perspectives in a bite-sized and passive manner. The problem is that there are so many podcasts available, it can be difficult to choose one! Here’s a list of great health and fitness podcasts to help you out.

Balanced Bites

There are plenty of great podcasts out there about eating and dieting, but Balanced Bites is among the best. This podcast is hosted by Diane, a certified nutritionist consultant, and Liz, a nutritional therapy practitioner, and each episode they feature expert guests. Them and their guests will often discuss paleo diet recipes and tips as well as giving plenty of expert insight on the latest trends as well as answering listeners’ questions.

The Gym Wits

Whether you’re new to fitness or a seasoned expert looking for new perspectives, you should check out The Gym Wits. The show’s hosts are made up of a fitness expert, a fitness enthusiast, and a registered dietitian. Each week they discuss various fitness related topics such as how to build muscle while losing fat, the best classes to take, and much more. Listening to this show will help you learn more about your body as well as give you valuable nutrition and fitness tips to help you achieve all of your aspirations.

Hurdle

We all know that fitness can be difficult, whether you’re new to it or a seasoned veteran. Everyone encounters obstacles in their fitness journey and not everyone is able to overcome them. In Hurdle, host Emily Abbate discusses the obstacles her and her guest hosts have encounter in their own fitness journeys and how they were able to overcome them. This show can be an excellent source of motivation when you’re struggling, as hearing these stories can help you remember that everybody struggles from time to time, and it’s very much possible to succeed.

Science and Weight Loss

By Marissa Elman

On July 7, 2020

In Fitness, Health & Wellness, Healthy gut, Marissa Elman

The weight loss industry is full of myths and misconceptions. Every year a new fool-proof study is on talk shows and dominates adds across all websites and social media platforms. Try to turn your mind away from diet pills and magical fruits or nutrients instead of looking towards science. Over the last few centuries, scientists have made incredible leaps and bounds when it comes to human anatomy. Check out a few different aspects of the human body and weight loss.

The Power of Water

It’s a simple fact that we need water to survive. Not only is it necessary to function, but it can also be a helpful tool when it comes to losing weight. Drinking water can boost your metabolism 24-30% over a period of 60-90 minutes. Drinking a glass of water before a meal can also help you feel fuller, therefore decreasing the chance of over-eating.

Intermittent Fasting

Intermittent fasting has become incredibly popular in the health community over the past several years. You cycle between periods of eating and fasting, to achieve a more controlled food intake. Short term studies suggest that intermittent fasting is as effective as continuous caloric restrictions.

Consume Less Added Sugars and Refined Carbs

Added sugar is one of the worst additions to the modern diet. Most people consume far too much sugar, and it often happens by just forgetting to look at the labels. A multitude of studies show that added sugars often like to obesity and the development of Type II Diabetes. Refined carbohydrates are also often overlooked in products and meals. Foods like white bread and pasta can spike blood sugar and lead to hunger and cravings that, in turn, can lead to an increase in food intake.

Weight loss is an admirable goal for your health. Try putting these simple safeguards into your diet, and look for results. In the meanwhile, keep an eye out for the next article in our series, Science and Weight Loss.

The Importance of Self-Care During Difficult Times

By Marissa Elman

On June 17, 2020

In Health & Wellness, Marissa Elman, Mental Health

The past few months have been stressful for many, resulting in uncertainty, increased anxiety, and depression. Social distancing, while keeping us safe from COVID-19, can result in social isolation for some. Within the last month, the country has erupted in civil unrest caused by racism, which affects all members of our communities. During these difficult times, self-care is extremely important, and here are some practical tips that can help.

Reaching Out

Connecting with others helps to encourage healthy relationships, especially at times when we feel more divided. The age of technology has made this easier by increasing our options for making connections, whether through phone, video platforms, or simply writing a letter. Connecting with others increases the likelihood that stressors will be coped with in a way that reduces adverse health consequences. Plus, social support can influence a person’s ability to activate their own individual coping skills.

Journal

Sometimes, people aren’t always available for us to reach out to, and a journal can be a way to practice some healthy introspection. A journal provides us with a safe space for us to record and discuss our feelings. When journaling your feelings, remember that it’s okay to not feel okay amid the things that are happening in the world. It’s also a good idea to remind yourself how you have managed difficult times in the past.

Gratitude

Make gratitude part of your daily practice. Plan to do positive things such as offering help to others. Many people find that volunteering can boost your sense of connectedness and self-esteem. According to Dr. Taylor-Desir of Mayo Clinic, studies have shown that the practice of gratitude can shift our focus from negative emotions to more positive ones. In addition, gratitude increases neural sensitivity in areas of our brain linked to learning and decision making and can contribute to improved mental health over time.

Less Screen Time

Some people may turn to social media and news feeds during this time to stay up to date with current events, however, too much of this can be detrimental. Take time to get away from social media and unplug from the news. Try spending more time in nature, doing yoga, or meditating. If you’re feeling exhausted by the news, it may be a sign that you’re spending too much time exposing yourself to too much negative information.

The Importance of Vitamin D

By Marissa Elman

On August 7, 2019

In Health & Wellness, Marissa Elman

Vitamin D is essential to the body’s ability to function healthily. Unfortunately, vitamin D deficiency is exceptionally common.

One of the primary roles of vitamin D is to help the body absorb calcium and phosphorus. Calcium and phosphorus are crucial minerals that keep the bones strong. When a person does not consume enough vitamin D, not enough calcium and phosphorus can get into the bones. Therefore, vitamin D deficiency can lead to problems like osteoporosis, easily broken bones, and in extreme cases, rickets. Rickets is a disease that is primarily found in children; it involves softening of the bones and prevents children from growing and developing properly.

In addition to the essential role it plays in bone health, vitamin D can help prevent illnesses such as cancer, diabetes, mood disorders, and certain autoimmune diseases.

Vitamin D deficiency has been associated with multiple sclerosis, which is a devastating autoimmune disease that affects the nerve cells. According to some medical research, having a high level of serum vitamin D may be protective against this disease. This is because vitamin D is what scientists refer to as an immunomodulator. This means that the vitamin helps to stabilize the immune system. Multiple sclerosis and other autoimmune diseases occur when the immune system malfunctions and attacks parts of a person’s own body.

Another potential benefit of vitamin D is that it appears to lower the risk of contracting the flu. At least one study has demonstrated that children who take vitamin D supplements are less likely to get the flu during the winter. This may have to do with vitamin D’s immunomodulating effects.

Vitamin D may be useful in treating mood disorders such as depression and anxiety. People with these disorders are more likely to have a vitamin D deficiency than people who have no mental health problems.

Finally, supplementing vitamin D may help people lose weight and avoid obesity-related diseases. This is because vitamin D supplements can act as appetite suppressants. People who have normal vitamin D levels are also less likely to develop heart disease.

It is difficult to get enough vitamin D in today’s world, but being deficient in this nutrient can be costly. People can improve their vitamin D levels by spending more time outside, eating dairy and fish, and taking supplements.

Myths About Healthy Eating

By Marissa Elman

On July 15, 2019

In Health & Wellness, Healthy gut, Marissa Elman

There are a lot of food and nutrition myths that can mislead individuals and ultimately result in poor health. At the very least, many of these food myths compel people to restrict their options and miss out on foods that are not as bad as they are made out to be. Unfortunately, many people still believe these myths and avoid eating perfectly healthy foods. Here are some common food and nutrition myths that have been debunked.

Eggs get a bad name that is totally undeserved. Yes, they are high in cholesterol. However, countless scientific studies have shown that the high cholesterol content in foods such as eggs does not actually raise cholesterol levels. The real problem is foods that are high in saturated fat and trans fats. Eggs are also high in protein and many other vitamins and minerals. The myth that eggs are unhealthy and can raise your cholesterol levels is completely false. Eggs are actually a healthy food that should be a staple in most diets.

The tendency to avoid consuming butter and using margarine instead is the result of another common food myth. People believe that margarine is better because it contains no saturated fat and cholesterol. The problem is that many margarine brands contain trans fats. These kinds of fats are highly damaging to your health and should be avoided. It is better to eat natural butter than margarine laced with trans fats.

Coffee has a myth attached to it that it will make people lose fluids. The loss of fluid can then cause dehydration. It is correct that coffee is a diuretic, which means it causes people to urinate. The diuretic effect of coffee is negligible, however. This means that drinking several cups of coffee a day will not dehydrate anybody. Coffee can be enjoyed without ever worrying about becoming dehydrated or losing fluids. Other beverages have been labeled as harmful for similar reasons, but the only fluid that will actively dehydrate anyone is that which contains alcohol.

Many people believe that eating raw, fresh fruits and vegetables is always the best way to get the most nutrients. This is not always the case, however. Cooking carrots, for example, actually increases their nutritional value. It is also obvious that some foods should only be eaten when cooked, such as potatoes. A raw diet has some benefits, as addressed in a previous post, but not all foods can or should be consumed when raw.

Frozen and canned foods have a bad reputation when it comes to nutritional value. The most prominent myth surrounding them is that they lose nutrients when frozen and are not as healthy as their fresh counterparts. In reality, even the fresh fruits and vegetables you find in the supermarket have probably lost a significant amount of nutrients while traveling for days or even weeks to the supermarket. Frozen and canned fruits and vegetables are still highly nutritious and can be a part of a healthy diet.

The Impact of Mental Health on Overall Wellness

On June 10, 2019

In Fitness, Health & Wellness, Marissa Elman, Mental Health

Within the past few decades, the understanding of the relationship between physical and mental health has become more evident due to advancements in the fields of psychiatry and psychology. Before this revelation, the healthcare community and society viewed these two as separate entities. However, with recent research, there is a strong correlation between the two. Put simply, taking care of your physical wellness is not sufficient to live a healthy life; you need to ensure you are healthy both physically and mentally. Additionally, there seems to be a connection between those with mental health conditions and physical health disorders, further enforcing the importance of better mental health care.

Patients diagnosed with Schizophrenia are two times more at risk of death from heart disease and three times more at risk of death due to respiratory disease. This relationship is also seen in the reverse. Patients diagnosed with Psoriasis, which is a skin condition that results in dry, scaly, silvery plaques on the surfaces of knees and elbows, have a 1 in 3 chance of experiencing anxiety and depression. 1 in 10 psoriatic patients have contemplated suicide, and 1 in 3 experience problems in their relationships with loved ones.

Mental Disorders affect roughly 20% of the total population, and around 4% have a severe mental impairment. This population is at a higher risk of developing chronic physical illnesses, physical injury, accidents, violent tendencies, and suicidal thoughts or actions. The current issue is that the healthcare system is inadequately capable of dealing with mental illnesses while also treating physical ailments.

Patients often are unable to receive adequate care for their mental illnesses. This allows physical illnesses to recur since patients with mental illnesses have higher morbidity rates than mentally healthy patients. Typically, standard insurance plans do not include mental healthcare coverage, so patients may not be able to receive the care they need when it is most important. This drives healthcare costs ups since underlying mental illnesses go unchecked. Also, society views mental illnesses in a negative light that treats it not as a disorder but more like a conscious choice.

Advancements in psychiatry in recent decades are bringing treatment modalities to the forefront that are now being considered at the time of diagnosing patients. Ohio State Harding Hospital has included a focus on nutrition and spirituality when treating their patients. Harding Hospital is a prime example of how patients could be treated in the future that will allow for a more holistic approach to treatment. Focusing on treating the patient will allow patients to remain illness-free for longer. Learning from hospital systems that have already adopted the view of mental and physical well-being is the most effective way to treat patients holistically.

Treating both mental and physical ailments is essential for patients and providers alike; failing to do so will result in a decrease in quality of life and negative long term effects.

What is the Paleo Diet?

By Marissa Elman

On June 3, 2019

In Marissa Elman, Paleo Diet

A Paleolithic diet, or Paleo diet, normally refers to the regimen that humans are presumed to have subsisted on during the Paleolithic or “Old Stone Age” period. This era began around 2.5 million years ago when it is believed that people first began using stone tools, and the diet accounted for a number of physiological changes that occurred in humans as they dealt with periodic shifts in climate and began to control fire. It is also known as the “Stone-Age diet,” “caveman diet,” and “hunter-gatherer diet.”

The main ingredients of the Paleo diet consist of wild game and fish, eggs, and the roots, fruits, nuts, and vegetables of wild plants. Usually absent are foods such as beans, grains, dairy, processed sugars, oils, and salt, as most of these items were unavailable prior to the emergence of agriculture and livestock domestication around 10,000 years ago. The diet is typically low in sodium and carbohydrates and high in protein.

However, it’s uncertain precisely what Stone Age humans subsisted on as well as portion size and preparation styles given the genetic, geographical, and opportunistic differences affecting various populations. For example, grains from wild grasses as well as legumes and insects may have been available and possibly consumed by some but not others, while the availability of meat and fish might have varied considerably due to environmental factors like climate and nearby sources of freshwater.

Modern interest in the Paleo diet was sparked in 1975 by Walter Voegtlin, a gastroenterologist who proposed a similar regimen in his book “The Stone Age Diet.” In 1985, Dr. Boyd Eaton and anthropologist Melvin Konner published “Paleolithic Nutrition,” which later inspired Loren Cordain, an expert in exercise physiology, to publish “The Paleo Diet” in 2002. The Paleo diet has since increased in popularity, often as a weight-loss regimen.

Cordain and other proponents of the diet state that, metabolically and genetically, human physiology has changed little since the end of the Stone Age, and that the rapid advent over the past century of processed and artificial ingredients, trans fats, and excess sodium has led to an increase in disorders such as obesity, type 2 diabetes, hypertension, cardiovascular disease, and irritable bowel disease. It is proposed that the Paleo diet is better suited to human physiology and therefore promotes a leaner, more energetic and healthier lifestyle overall.

Naturally, there is no one diet that will suit every individual’s needs. Still, the principles of the Paleo diet could be beneficial for everyone if applied with consideration to specific dietary restrictions or allergies.

How To Be Vegetarian On A Budget

By Marissa Elman

On April 17, 2019

In Health & Wellness, Marissa Elman, Vegetarianism

You don’t have to spend a lot of money to go vegetarian. In fact, in the long run, going veggie may actually save you money on your grocery bill. Whether you’re a lifelong vegetarian or have just decided to stop eating meat, these tips will help you keep your vegetarian diet fun, varied, and healthy without hurting your wallet.

Skip the organic section of the produce aisle

You don’t need to opt for organic fruits and veggies over regular ones. If organic just isn’t in the budget, consider that even eating non-organic fruits and veggies is better for you than avoiding produce altogether. Even if you are able to buy organic produce, choose wisely. Fruits and veggies with a thick, protective skin — like bananas and avocados — are safe even if they aren’t organic. Only stop in the organic section for thin-skinned produce, like grapes and leafy greens.

Visit your local farmer’s market

For fresh, in-season, local produce, visit your farmer’s market. Much of what you find there will be organic, but be sure to ask the seller if it matters to you and you aren’t sure. Buying produce at the farmer’s market is a great way to support local farmers. You may also find that in-season produce is surprisingly affordable (and often much more flavorful than what you’ll find at the supermarket).

Buy long-lasting pantry items in bulk

If you have the storage space for them, consider buying your pantry staples — like rice, dried beans, pasta, and canned goods — in bulk. Look for bulk bins at your local supermarket, or see whether your city has an Asian or Indian grocery store, which often sell rice and other basics in large quantities at a discount. Another option is to buy your staples in bulk online, which comes with the additional benefit of having them delivered to your door.

Prep rice, beans, and other staples ahead of time

Cooking your own dried beans is much cheaper than buying them canned, and you can even do it in a slow cooker. When you cook beans, make extra and freeze them in 1.5-cup portions (which is about the same as a regular can of beans). Likewise, rice freezes well, so make extra and keep it on hand in the freezer for times when you need a quick meal or side dish.

What Is Raw Veganism and Is It Healthy?

By Marissa Elman

On March 21, 2019

In Health & Wellness, Healthy gut, Marissa Elman, Raw Veganism, Vegan, Veganism

Most people who decide to become vegans do it for health reasons, although others do it for environmental and humane reasons. Veganism is different from vegetarianism in the sense that some vegetarians will eat eggs and milk products, while vegans don’t eat anything that comes from an animal. Raw veganism takes things a step further; this diet limits the vegan to eating only raw fruits, vegetables, grains, nuts, legumes, and seeds.

Benefits of Raw Veganism

Naturally, raw vegans don’t eat any kinds of processed foods, either. This alone keeps them from ingesting toxins and chemicals that other people, including vegetarians, might be ingesting. Raw vegans believe that uncooked or just slightly heated foods are healthier than fully cooked foods.

A person can choose to be a raw vegan in order to help themselves recover from an illness or to purify their bodies for improved health reasons. This will have positive effects if it’s done for a period of time, but studies suggest that it shouldn’t be a permanent way of life.

Risks of Raw Veganism

The fact is, regular vegetarians stand a risk of missing out on some key vitamins and minerals because they don’t eat meat or meat products. This is the case even for those who eat eggs and dairy products. There are actually many nutrients the body needs that can only be obtained from eating meat, even if it’s just once in a while. Otherwise, there is a need to supplement the diet by taking vitamins on a regular basis.

Cooking food also makes it easier for the body to digest the food without being overworked. An overworked digestive system can lead to feelings of tiredness and fatigue as well as failure of the body to absorb certain nutrients from the food itself. Cooked food can encourage the release of nutrients that wouldn’t be released otherwise.

Lycopene is one of such nutrients that is released when tomatoes are cooked instead of eaten raw. Lycopene works as a powerful antioxidant, and it has been said to be more powerful than vitamin C. Calcium, vitamin D, and B12 are other nutrients that might be absorbed less by the body of a raw vegan. This can mean weaker muscles and brittle bones over time.

Living a vegetarian or vegan lifestyle has become trendy, especially in North America. Many vegetarians, vegans, and raw vegans have adopted these lifestyles for both health and social reasons. It might benefit them to conduct more research about the risks of raw veganism before permanently adopting this lifestyle.

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