Drink Half Your Body Weight in Water

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Stay hydrated by drinking about half your body weight in fluid ounces of water.

The bonus is that sipping on cold water helps you burn about 100 more calories over the course of a day!

Dietician Julie Upton, MS, RD, of Appetite For Health recommends “drinking about half of your body weight in fluid ounces of water (or other calorie-free beverages). Cold water provides a brief shock to your metabolism, raising it by about 30 percent so that over the course of a day, your body will burn about 100 more calories.” It may sound like a ton of liquid, but it’s an absolutely doable amount; for example, if you weigh 150 pounds, Julie is recommending that you aim for 75 fluid ounces (or just under nine and a half cups of water) a day.

If you’re a soda or juice drinker who is having a tough time making the transition to good old H2O, try these healthy water additions like lemon and mint that can amp up the flavor of your cup and double its detox power.

More evidence that exercise can help fight Alzheimer's disease

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Lenny Bernstein in the The Washington Post shared that evidence continues to accumulate that physical activity can help hold off the changes in the brain associated with Alzheimer’s disease, and perhaps the devastating symptoms of the disease itself.

The latest information comes from researchers at the University of Wisconsin School of Medicine and Public Health, who looked at 317 late-middle aged adults and determined that those who exercised five times a week or more had fewer of the age-related changes in the brain that are associated with the disease, and did better on cognitive tests.

Age remains the single greatest risk factor for Alzheimer’s, greater even than having the gene found in many people with the disease, the study confirmed. But “what we have shown here is that physical activity diminishes the deleterious influence of age,” said Ozioma Okonkwo, an assistant professor of medicine at the school who led the study.

People who exercised had less accumulation of “beta amyloid plaque,” the proteins that build up in the brains of people who suffer from Alzheimer’s disease. They had less shrinkage of the hippocampus and less reduction in use of glucose in the brain, two other symptoms of the disease. And they had fewer neurofibrillary tangles, twisted fibers inside brain cells of people with Alzheimer’s. When researchers tested the people who worked out, they did better on memory and visual-spatial tests.

An increasing amount of research has shown that exercise can help hold off Alzheimer’s disease, including this July study that The New York Times called “inspiring.” The University Wisconsin research, published in November in the journal Neurology, adds strong evidence from examinations of the subjects’ brains to support that conclusion.

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Where does the fat go when you lose it?

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Lenny Bernstein from The Washington Post shared that you’ve lost a pound of fat. Congrats, that’s not easy to do during the holidays. But where exactly does it go when you manage to get rid of it?

First, some possible answers:

A. The fat fairy came and took it. That’s why you always weigh less in the morning.

B. You converted it to heat and radiated it into the atmosphere.

C. It’s not really lost, it’s just delayed in Cleveland.

D. You released it as carbon dioxide and water through your lungs.

E. You melted it and excreted it in your urine and feces.

If you didn’t answer D, don’t worry too much. Neither did a bunch of doctors and biochemistry students whom Ruben Meerman queried before writing about all this in a short paper released in the British Medical Journal this month.

“We’re going to remove the mystery,” Meerman said in an interview from Sydney, Australia, where he lives. “Right now, most people, including doctors, have got an idea that’s scientifically incorrect. It’s literally impossible to do what they think is happening.”

Meerman is a former physicist who abandoned that career to take up “science communication,” including work for a popular Australian television show, “Catalyst.” Last year, he lost some weight and began to think about what happens on a molecular level to the kilograms of fat he was shedding.

“I had a little bit of understanding you can’t just turn fat into heat,” he said, though that turned out to be a popular answer when he started asking the question.

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Tis The Season for STRESS!

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Virgin Heath shared in its 2014 Survey on “The holidays’ impact on employees’ health happiness (& what it means for employers) that it looks like the stress – not to mention all that turkey and eggnog – is weighing on employees’ health.

Sixty-two percent said eating healthy is the hardest aspect of well-being to maintain during the holidays, with 71 percent of respondents saying they eat unhealthily between two and five days a week.

Employees are also have trouble finding time to exercise and aren’t logging enough sleep. Fifty-one percent and 46 percent, respectively, said these were the aspects of well-being they found hardest to maintain during the holidays. Fifty-nine percent of respondents said they sleep poorly and 51 percent said they skip exercising between two and five days during the holidays.

Encourage your employees to maintain their healthy habits during the holidays, and all year long. With exercise, sleep, and proper nutrition all proven to have dramatic impacts on people’s performance.

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Get Your Flu Shot Now!

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doctor with female patientEdward Hospital Physician Dr. Jonathan Gibson says, ” First it’s back to school, then comes flu season.”

About this time of year doctors begin talking up the importance of flu shots, and with good reason – it’s an antidote that can reduce your chances of catching a flu virus by 70 to 90 percent.

You know you should get one, but when?

Flu shots are typically offered starting in September and October, slightly ahead of the usual October-May flu season. If you get it too early, will it wear off before the flu season ends? Although the flu season doesn’t peak until about January or February, a flu shot administered in early fall should carry you through most of the season, says Dr. Jonathan Gibson, MD, a primary care physician with Edward Medical Group.

“The earlier in the season you get your shot, the less likely you are to catch the flu,” says Dr. Gibson. “It’s also important to note that the vaccine can take up to two weeks to become effective.” Read more

Walk or bike to work to increase happiness

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Walking to work is not only good for your body; it may also benefit your psychological health, a new study from England suggests, FOX News reports.

In the study, the researchers analyzed information from nearly 18,000 commuters in England who answered questions about their well-being, such as whether they experienced feelings of worthlessness, unhappiness or sleepless nights in the last few weeks. Based on those answers, the researchers gave each participant a well-being score. Participants completed the survey for at least three consecutive years between 1991 and 2009.

People who walked or cycled to work had higher well-being scores than those who drove. In particular, people who drove to work had a 13 percent higher likelihood of feeling that they were constantly under strain and unable to concentrate, compared with those who walked or cycled.

The findings held even after the researchers took into account factors that could affect well-being, such as household income, overall health and whether the participants had children.

What’s more, people who switched from driving to walking or cycling to work tended to experience an improvement in well-being, the study found.

“These results appear to suggest that avoiding car driving may be beneficial to well-being,” the researchers wrote in the Sept. 15 issue of the journal Preventive Medicine.

5 Healthy Back to School Tips

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Making back to school time healthy can be handled with ease when you incorporate these five healthy back to school tips into your children’s daily routine.

 

1. Don’t Short-Change Your Kids’ Sleep

According to the National Institute of Health, school-aged children and teens need at least 9 hours of sleep a night. You know how you feel when you sleep less than the 7-8 hours we as adults are supposed to get on average. So be sure to have an established bedtime that lets your kids get the proper rest so they are mentally and physically ready to take on the day at school.

2. Exercise Rocks!

Sadly, many schools have eliminated or reduced physical education classes.  However, just because physical activity may be lacking during school hours, it doesn’t mean your child should skip it.  If possible, have your child walk or bike to and from school, go to the local playground after school as weather permits, join a kid-friendly family gym or join a children’s sports or dance program.  Studies show that at least 60 minutes of exercise a day helps children maintain a healthy weight, build strength, stamina and self-confidence, reduce stress and sleep better.

Want your kids to be more active? Take the lead by exercising and setting a good example!  Or add some quality time by doing something active together each day.

3. A Great Day of Learning Starts with a Good Healthy Breakfast

A solid breakfast helps your children do well in school helping to support brain function, concentration and energy, and it also helps with maintaining a healthy weight.

An ideal healthy breakfast includes high quality protein like smoothies with whey protein, eggs (more egg white in proportion to whole eggs to balance cholesterol if they have them frequently) which can be made to go in a whole wheat pita, tortilla or English Muffin, turkey bacon (nitrate free if possible) or a quality energy bar like Quest Nutrition Protein Bars made from whey and milk protein (they have a cookies and cream bar that’s unbelievable).

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Take action to prepare in September

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September is National Preparedness Month and the DuPage County Health Department reminds residents that this is a good time to prepare for unexpected events by assembling an emergency supply kit for their homes.

 The Health Department works hand-in-hand with municipalities and other organizations throughout DuPage County to prepare for public health emergencies, including events that require the distribution of medications and other medical supplies to safeguard all county residents. This year’s national theme for September is “Be Disaster Aware, Take Action to Prepare.”

In the event of an emergency, these items are recommended for a home supply kit:

  • One gallon of water per person per day for at least three days, for drinking and sanitation
  • At least a three-day supply of non-perishable food and a manual can opener
  • Battery-powered or hand crank radio and a weather radio with tone alert and extra batteries for both
  • Flashlight and extra batteries
  • First aid kit; extra blanket
  • Whistle to signal for help
  • A dust mask to help filter contaminated air and plastic sheeting and duct tape to shelter-in-place
  • Moist towelettes, garbage bags and plastic ties for personal sanitation
  • Wrench or pliers to turn off utilities; learn the location of gas, electric and water shut-off locations and how to turn them off
  • Cell phone with chargers, electrical power converter or solar charger
  • Family and emergency contact information
  • Remember pets will need food and water

Why students need eye exams

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eye examThe Daily Herald Newspaper posted this good advise on August 25, 2014:

As students head back to school, the American Optometric Association is reminding parents to schedule a comprehensive eye exam, NBC-South Bend reports.

One in four students in kindergarten through sixth grade has an undetected vision problem, which can interfere with their ability to read and learn, the group says.

It’s best to get your child’s eyes checked once they start kindergarten.

Although some schools do vision screens, complicated vision problems are often overlooked. A comprehensive eye exam can catch a lazy eye, farsightedness or even more serious problems that need to be diagnosed early.

Some key signs to look for this school season, if you think your child might have a vision problem, include often getting headaches or a child who does well on tests but doesn’t pay attention in class because he or she can’t see the board.

Be extra cautious against WNV over Labor Day

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County residents are reminded to be extra diligent during the approaching Labor Day weekend and protect themselves from mosquito bites that could lead to West Nile virus (WNV) infection. The Health Department has raised its Personal Protection Index (PPI) from level one (low) to level two (moderate) because of an increase in the number of mosquito batches testing positive for WNV.

Level two indicates that there are high numbers of infected mosquitoes in most areas, which could potentially increase the likelihood for human cases to appear. At this time, there have been no confirmed human cases of WNV reported in DuPage County this year. Level two cautions residents to drain any standing water around their homes and defend by wearing an insect repellent containing DEET when outdoors, especially during prime times of mosquito activity like between dusk and dawn.

 

County residents will be enjoying the great outdoors and traveling during the Labor Day weekend and they are advised by the Health Department to be cautious, but not curtail any outdoor plans.

The Health Department encourages residents to follow the “4 Ds of Defense,” which include draining standing water, using insect repellent to defend yourself, dressing with long sleeves and pants to cover your skin and being especially careful between dusk and dawn, when mosquitoes are most active.

The PPI widget provides a real-time snapshot of WNV activity, which ranges from zero to three, zero meaning there is no risk and three announcing a high level of risk with multiple confirmed human cases of WNV.  View the PPI widget at  www.dupagehealth.org. Many community partners including townships, municipalities and park districts, also have posted the PPI widget on their websites. Residents who click on the widget will be linked to the Health Department’s “Fight the Bite” page for additional information.  The Health Department monitors WNV activity by collecting and testing mosquitoes in traps located throughout the county.