Importance of Folic Acid in Pregnant and Expected Women

College of DuPage Nursing Student Laila Haque shared with Healthy Lombard that Folic Acid, or vitamin B9, is an important vitamin for those who are planning to become pregnant, currently pregnant, or breastfeeding. Folic acid helps in the early fetal development of the neural tube. It has been studied and proven to prevent fatal birth defects such as spina bifida and anencephaly, both these diseases come with a shortened lifespan.

When to Start Taking Folic Acid

The Centers for Disease Control (2020) recommends that all women of reproductive age take 400 mcg of folic acid each day, regardless of pregnancy status. This recommendation is increased to 4,000mcg once a woman is planning to become pregnant and throughout their first trimester of pregnancy.

Foods High in Folic Acid

Vitamin supplements are a great way to ensure you reach your daily goal for folic acid intake, you may also consume foods such as edamame, lentils, asparagus, spinach, broccoli, avocado, mangos, and lettuce. Read more

Five Ways to Help you Shovel Snow

College of DuPage Nursing Student  Abigale Janouch is thinking ahead as she shares that some think winter is beautiful while others dread those cold snowy days. Snow can be beautiful, but it’s also a pain to shovel. Those who do shovel, shudder at the thought of the feeling of that burning sensation you get in your legs, arms, and back. Shoveling snow is an intense exercise and takes a lot of energy. According to the Centers for Disease Control (CDC, 2020), a 185-pound person can expect to burn about 266 calories after just a half-hour of shoveling. Shoveling snow does come with health risks, however.

Since we do not shovel snow in ideal weather, rather in cold, windy, and icy weather, the weather may be one of the most dangerous aspects of shoveling. When the temperature drops below freezing, your heart works harder to maintain body heat.

The mix of the extreme weather and intense exercise puts too added stress on the heart and may trigger a heart attack. Those who have high blood pressure or a past history of heart disease are at an increased risk of having a heart attack when exercising intensely. It is, therefore, advisable to discuss whether or not shoveling snow is a good idea before heading out into the cold to perform this strenuous exercise. Read more

Weight Loss Programs for Women

Alexis with Health Advise created a comprehensive guide on weightloss because while there are those who claim to be holding the secret to shedding pounds within a short time, many aren’t scientifically-backed. And almost none work.

So they singled out these 13 Science-backed weight loss programs for women that they feel will help you lose the extra kilos, and stay fit.

What Are Weight Loss Programs for Women?

Such programs are put together by experts to help you adopt useful and healthy habits to keep you fit.

The programs consist of physical activities, nutrition consultancy, and behavior therapy.

Generally, these weight loss programs focus on steady progress – we’re talking up to 20 pounds a week. Amazing, right? That’s not all.

These weight loss programs for women have minimal negative side-effects and are known to be effective.

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The effects of E-Cigarettes

College of DuPage Nursing Student Amy Walsh researched that electronic cigarettes have become an increasingly popular trend in countries all around the world as a way to limit tobacco smoking. The first electronic cigarette (e-CIG) was developed in China in 2004 where it was claimed that while using an e-cig simulates tobacco cigarette smoking but the odor and risks associated with tobacco smoke were eliminated since there were no combustion products or tobacco toxins inhaled.1 However, even though smoking e-CIG products were initially thought to be less harmful than tobacco smoking, e-CIG are in fact far from harmless or the lesser of 2 evils. Nicotine is harmful and highly addictive regardless of the delivery method and causes tachycardia, high blood pressures, seizures, comas, and even death.2

Furthermore, the variable doses of nicotine as a base liquid in different flavors typically include propylene glycol (PG or polyethylene glycol 400 [PEG400]) and/or glycerol (vegetable glycerin [VG]), widely used as additives in foods and personal care products, such as toothpaste.1

The FDA also reports detecting cancer-causing chemicals known as nitrosamines and flavorings such as diacetyl, which is a chemical linked to serious lung disease in the majority of electronic cigarette products.3 According to the National Academies of Science, Engineering, and Medicine, e-CIG devices can explode causing burns or projectile injuries especially when batteries are of poor quality, due to improper storage, or if the device is modified by users.4 There is also evidence indicating an increased rate of infections from sharing vaping devices or improper cleaning of the mouthpiece.5

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Why You Should Consider Forest Bathing

College of DuPage Nursing Student Victoria Wilk feel that you probably don’t think about going into the forest when you think about bathing, but there are some reasons why you should start thinking about trees when you think about bathing. The Japanese began a practice called forest bathing. The best way to think about it is like sunbathing but in a forest instead of on a beach.

In an article by Karin Evans (2018), she reports that spending time in a forest, or at least in an area that has several trees such as a park if you live in an urban area, has a number of benefits. Forest bathing can strengthen your immune system, improve cardiovascular and metabolic health. It can also reduce stress, depression, anxiety, and anger. Spending time forest bathing may also help with sleep problems because of the reduction in anxious feelings.

How does forest bathing help? The oxygen levels in forests are higher than in urban areas since trees produce oxygen. Phytoncides, oils that are part of flora’s defense mechanisms against insects, fungi, and bacteria, are also present and benefit people’s health. Evergreens produce the most phytoncides, so they are the best forests to bathe in. Read more

Foods that Help Promote Productivity

With most people working from home and having to deal with many more distractions, it’s often hard to stay productive throughout the day. Whether you’re having to take care of your kids, deal with roommates, or simply avoid being tempted to turn on your favorite show, staying focused on the task at hand can be challenging. It’s also important to note that managing work and personal projects while dealing with the mental and physical drain the current crisis can cause, makes taking care of our health even more imperative than ever before. 

To help, we thought we’d share this guide on some healthy snacks that promote productivity. In the visual, you’ll find simple energy-boosting foods that we typically have in our kitchens or are easy to obtain during your next visit to your local grocery store. Since getting a good night’s sleep also helps us stay focused, the guide includes nutritious snacks that promote sleep as well as a few expert tips on how you can help your body stay healthy through the foods we eat.  Read more

Chronic Pain Information

a Registered Nurse and a Patient Advocate shared information about Chronic pain, defined as persistent pain that lasts at least three months — affects one in five U.S. adults.

In her article, 32 Chronic Pain Statistics to Help You Understand Your Health, she writes that it’s the number one cause of disability globally.

If you’re coping with chronic pain, you’re no stranger to the everyday challenges that come along with it. Chronic pain is typically caused by an underlying condition. The four most common sources of pain are:

  • Back pain: 80% of U.S. adults will experience back pain at some point in their life.

  • Neuropathic pain: Chronic neuropathic pain affects 3–17% of adults.

  • Headaches and migraines: More than 5 million people have daily chronic migraines.

  • Joint pain and arthritis: About 15 million adults report severe joint pain due to arthritis.

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Coronavirus Care

Dr. Sylvia, from Natural Paths for Lymphatic Wellness, in Aurora, IL  shared in their newsletter that they know things haven’t been same lately. With the change and disruptions to our normal lives and daily routines, it is important to focus on self-care and love ourselves.

Here are some top healthy daily habits that can keep you staying sane, fit, and healthy in these times:
Are you partaking in daily health habits to keep you illness-free? Diet and exercise are part of that, but habits extend beyond this that can result in feeling great inside and out. Here are a few of our suggestions to help you apply to your own life.
Meditation – You might think this is an odd habit to reduce illness. However, it can be connected to your emotional and overall health, as it assists in slowing your body down. You can focus on root issues and garner yourself more emotional control. You can calm down from life’s daily issues or problems with work, children, or anything upsetting.
When you don’t deal with issues, your body can become tensed and stressed. This, in turn, increases blood pressure, causes headaches, and leads to a lowered immune system. Simple daily meditation habits can help keep you illness-free.

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Healthy Kids Running Series

To combat increasing rates of childhood obesity in America, Healthy Lombard is sponsoring a running program called, Healthy Kids Running Series,  that provides a fun environment for kids that also builds self-esteem.

HKRS is a national, community-based non-profit that provides a fun, inclusive five-week running series for ages 2-14, designed for kids to get active, feel accomplished and lay the foundation for a healthy lifestyle.

Because of Cvid29, this year’s series will be conducted as virtual runs. The advantage, in addition to the obvious one of staying safe distances from others, is that YOU can schedule your run at a time that is most convenient for your family! So, we encourage you to take this opportunity to run with your kids and have some good, healthy, family fun.  Read more

Happy New Year 202 from Healthy Lombard!

Some New Year thoughts from Healthy Lombard:

  • This year if you want a different result, make a different choice and do things in a different
  • New Year is like a restart button. Use it to start things over.
  • This year try and make small efforts to see big changes in your life.
  • Every year life gives us 365 days to find meaning in our life.
  • Celebrate your life as each day comes. Happy New Year.
  • If you already tried things, this year focuses on doing it.
  • Don’t wait for the luck to come to you, work hard and grab it with both hands.

So …   have a fabulous 2020 with full of great achievements and experiences.

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