• Stretch in place. Adding stretching to your daily routine is
beneficial for anyone. Stand up and do a few stretches at your desk
to get your muscles loosened up and moving. Feeling spunky? Add
a few jumping jacks in to get your heart rate pumping for some
extra energy.
• Realize how much sitting you do. Sitting for eight hours at your
job has negative effects on your body, but going home and sitting
on the couch for the rest of the night doubles those effects,
increasing cause for concern. If you have a sedentary job, make
a point of taking a walk when you get home or spend some time
on your feet with your kids or at the gym. Keeping active during
breaks and on the weekends will help combat negative effects from
the workweek.
HEART HEALTH—SKIP THE SUGAR!
Heart disease is the number-one killer of all Americans, but
awareness of the disease and its causes have allowed for a decrease in
the number of deaths associated with it in recent years. Eating well and
exercising are obvious ways to prevent the onset of heart disease, but
a recent study by the Journal of the American College of Cardiology
looks at another culprit that has damaging effects on your heart: sugar
(fructose). According to the study, one to two servings of sugary
drinks per day raises a person’s risk of heart disease by 35 percent. It
is important to be cognizant of sugar intake, as it can often sneak into
your diet unnoticed. Men should only consume about 37.5 grams of
added sugar (think coffee drinks, sodas, yeast breads, cereals, fruit
drinks) per day, while women should stay around 25 grams. Starting
out the day with a latte, frozen beverage or soda could add anywhere
from 20 to 63 grams of sugar in just 12 ounces! Make sure to stop and
think before you consume added sugar for the sake of your heart health,
because sugar isn’t as sweet as it seems.
BEST FOOT FORWARD
After hours of physical abuse from constant pounding and tapping,
your feet deserve a break! Feet take a constant beating every day, and
we often blame foot pain on a long day on our feet or shoes with poor
support. Foot pain may be caused by other problems in your body that
shouldn’t be ignored.
Keep tabs on your feet by:
• examining your feet regularly
• keeping your toenails
• wearing comfortable shoes
trimmed straight across
that fit properly and offer
• allowing your feet to air out
plenty of support
after being in shoes
Talk to your doctor if you are experiencing:
• joint stiffness
• tingling or numbness
• swelling
• discoloration or bruising
• inability or limiting of
physical tasks due to foot pain
MENTAL HEALTH
Seasonal Affective Disorder, or SAD, is a seasonal depressive
illness that occurs during the winter months when there is less
natural sunlight. It’s estimated that SAD affects 10 million Americans
every year, with the prevalence increasing at higher latitudes.
It’s more common in women than men, but all demographics
are still at risk. Some symptoms of SAD include irritability and
hypersensitivity, lack of energy, excessive sleep, overeating and
craving carbohydrates, and a heavy feeling in the arms or legs. If you
are experiencing any of these symptoms for more than two weeks,
seeking out a SAD screening or professional help is a great way to
learn whether you may be experiencing Seasonal Affective Disorder.
Luckily, there are several treatments that can alleviate the
symptoms of SAD. These include light therapy, spending time
outside during daylight, exercising, talk therapy, medications, and
support groups. The National Alliance on Mental Illness (NAMI)
of Erie County offers free support groups for peers and family
members. These groups are an informal and confidential way to
receive support, resources, and help from others in similar situations.
There is no registration necessary—simply show up as often as
needed! The Peer Support Group meets on the first and third Sunday
of each month while the Family Support Group meets on the first
and third Tuesday of each month. Both support groups are held at
the NAMI office, 1611 Peach Street, Suite 218, and run from 6:30 to
8 p.m. For more information, please contact NAMI at 814.456.773
or [email protected]. ■
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