National Stress Awareness Day

Stress – everybody has it. Jam-packed schedules and many obligations can make modern life stressful. National Stress Awareness Day on the first Wednesday in November aims to identify and reduce the stress factors in your life. Some amount of stress is actually good for us. It helps motivate us to take action and to respond to changes in life. For example, if you have a lot of things to do in one day, that stress can help stimulate you and focus in order to complete those tasks in time. It can also help people learn the best way to overcome and manage stressful situations such as a deadline at work. Stress is also our body’s way of protecting itself from harm. 

However, too much stress can be harmful. Excessive amounts of stress is detrimental to our mental, physical, and emotional health. Stress is known to contribute to chronic conditions like high blood pressure, stroke, migraines, glaucoma, and physical pain, like back and neck pain. Stress can also cause mental health issues and make existing problems worse. On the other hand, mental health problems can also lead to stress. The good news is, there are many things people can do to manage stress, improve mental health, and lead a healthier, fitter life.

The first step to managing stress is to take care of your physical needs. Are you eating enough? Sleeping enough? Exercising regularly? Following a healthy lifestyle does in fact help mitigate stress. Another step, though not quite as easy, is to identify your stressors. This is very important because that way you can try to avoid or lessen stress. For instance, does sitting in traffic stress you out? Try travelling at a time where there is likely to be less traffic, or if you cannot change that, then you can try listening to calming classical music on the radio, or take a bite or two of dark chocolate. Does the thought of doing taxes make your head swim? Outsource it. Life is too short to get stuck and succumb to stress. 

To help further deal, stress relief activities are crucial for well being. Thankfully, there are many enjoyable ways of doing this, and everyone can find one that fits. Develop a routine to help you lessen your tension. Go for a walk, do some deep breathing, get some exercise or a massage, or take a long, relaxing bath. Engaging in hobbies and spending time with love ones are also great stress-busters. Science has proven that mindfulness and being in the moment is key to managing and even preventing stress. This can include things like meditation, yoga, painting, walking, or anything else that requires your focus and is enjoyable.  

For National Stress Awareness Day, Private Home Care encourages everyone to take a step back and assess how they are feeling and the stress in their lives. What can you do to reduce stress? If you cannot change something, how can you change your mindset? Can you see this source of stress or challenge as an opportunity instead? What are your daily habits? How can you better manage stress? When we are aware of something then we can take steps forward to improve our health and quality of life.

Daylight Savings and Vitamin D

Daylight savings time is upon us! Though it may be slightly inconvenient to have to change clocks in your house, it may be worth it for an extra hour of sleep! Scientists say that adding an extra hour of sleep is very beneficial for your body and mind. Sleep is central to wellbeing and good health, and when we don’t get enough of it, we cannot function at an optimal level. Though we may miss that extra hour of sunlight, we can  use this as an opportunity to go to sleep earlier. Many can attest that when it is darker earlier, they feel sleepy sooner in the evening. And when you go to bed earlier, you wake up early as well. It has been medically proven that going to sleep earlier and waking up early is good for your health. Benjamin Franklin was really on to something hundreds of years ago when he coined the phrase “Early to bed, early to rise, makes a man healthy, wealthy, and wise.”

Cold weather welcomes the holiday season as well as less sunshine. Getting enough sunlight is very important for your health and well being. Our bodies make Vitamin D when exposed to the sun, which is why it is called the “sunshine vitamin”. Vitamin D absorbs calcium and helps you maintain strong bones. It also contributes to the health of your muscles, nerves, and immune system. If you don’t get enough vitamin D, you may be at risk for developing rickets, osteoporosis and other bone disorders, diabetes, hypertension, and cancer. Over 41 percent of U.S. adults don’t get enough vitamin D. Older adults, people with dark skin, and those who are obese are more likely to have a vitamin D deficiency. Vitamin D is also important for fighting off infections and it plays an important role in your gut microbiome. 

There are many ways to ensure that you receive enough Vitamin D, such as by making sure to get outside at least 20 minutes a day – don’t forget to wear sunscreen no matter the weather! Eating Vitamin D rich foods is also a great way to up your 600 IU of Vitamin D daily intake. Foods like pork, mushrooms, fatty fish (tuna, mackerel, oysters, shrimp, sardines), cheese, and eggs yolks are naturally rich in vitamin D. You can also find many vitamin D-enriched options at the grocery store, such as cereals, soy milk, yogurt, and orange juice. In addition, you can also take Vitamin D supplements that are widely available.   

National Cinnamon Day

There is nothing quite like the smell and taste of cinnamon. Sweet, earthy, and spicy, cinnamon is the warm spice that helps usher in the fall and winter seasons. It is a versatile spice that can be used all year long in almost any dish, such as both sweet and savoy. It gives flavor to cinnamon rolls, apple pie, mulled wine, and is delicious in ground beef. Cinnamon is a spice that is made from the inner bark of trees scientifically known as Cinnamomum. It has been used as an ingredient throughout history, dating back as far as Ancient Egypt. It used to be rare and valuable and was regarded as a gift fit for kings. 

The distinct smell and flavor of cinnamon are due to the oily part, which is very high in the compound cinnamaldehyde. Scientists believe that this compound is responsible for most of cinnamon’s powerful effects on health and metabolism. An astounding and exciting benefit of a daily dose of cinnamon is its impact on type 2 diabetes. It can help manage this condition by reducing blood pressure and improving insulin sensitivity. Certain compounds in cinnamon can imitate the effects of insulin and help regulate blood sugar, a function which is crucial for those with diabetes.

Cinnamon is loaded with powerful antioxidants, such as polyphenols. Antioxidants help protect your body from oxidative damage caused by free radicals, which are responsible for the aging process and also the formation of some kind of illness and disease. Cinnamon has incredible anti-inflammatory properties. Cinnamaldehyde is the amazing compound that gives cinnamon its odour and flavour, and it can also ease swelling and prevent blood platelets from clumping together. Its anti-inflammatory qualities don’t stop there; it can also block certain substances associated with abnormal cell growth and thereby lower the risk for diseases such as cancer.

There is a growing body of evidence that cinnamon may help prevent Alzheimer’s Disease. According to researchers, an extract present in cinnamon bark, called CEppt, contains properties that may prevent symptoms from developing. Mice who received the extract experienced a decrease in features of Alzheimer’s, such as amyloid plaques, and improvements in their ability to think and reason. If further research confirms its effectiveness, this extract — but not necessarily whole cinnamon — may be useful in developing therapies for Alzheimer’s.

Private Home Care loves sweet cinnamon! It is used in Mary’s irresistible baklava to give it its special flavor. Cinnamon is easy to incorporate into your diet, whether it be in your coffee, a smoothie, or morning oatmeal, you can’t go wrong with cinnamon!

National Diabetes Awareness Month

November is National Diabetes Awareness Month. In the United States, 30 million adults aged 18 years and older are living with diabetes and 84 million with prediabetes. This is even more prevalent in older adults, with one in four people over the age of 65 estimated to have diabetes, and one in two has prediabetes. Persons with prediabetes are at risk for developing type 2 diabetes, heart disease, and stroke. National Diabetes Awareness Month was established by the International Diabetes Federation in 1991 to call attention to this worldwide epidemic. The date of Nov. 14 was chosen to honor Dr. Frederick Banting, co-discoverer of insulin back in 1921 along with Dr. Charles Best. This month is of course a time when diabetes organizations of all sizes launch awareness efforts, initiatives and campaigns. There are a number of types of diabetes, type 1 and two are the most prominent. Diabetes can be debilitating, and it is the leading cause of blindness, amputations and kidney failure. As a chronic disease, it makes individuals more susceptible to further illness and health conditions. At Private Home Care, we support the fight against diabetes.

In type 1 diabetes, the body does not produce insulin. The body breaks down the carbohydrates you eat into blood sugar that it uses for energy—and insulin is a hormone that the body needs to get glucose from the bloodstream into the cells of the body. With the help of insulin therapy and other treatments, everyone can learn to manage their condition and live long, healthy lives. Thankfully, this is a condition that can be managed. By living a healthy lifestyle filled with exercise and proper diet, you can live a normal life and do everything you set out to do.

Type 2 diabetes is the most common form of diabetes—and it means that your body doesn’t use insulin properly. This type of diabetes largely results from unhealthy lifestyle choices. The onset of this disease is caused by poor nutrition, obesity, a sedentary lifestyle, and so forth. There is a high comorbidity rate for chronic diseases such as heart disease. Once established, some people can control their blood sugar levels with healthy eating and exercise, others may need medication or insulin to help manage it. In fact, many times when someone who is obese loses a large amount of weight and maintains a healthy diet, their diabetes is significantly improved or may go away completely. That being said, a key part of managing type 2 diabetes is maintaining a healthy diet. You need to eat something sustainable that helps you feel better and still makes you feel happy and fed. This can be a challenge for some, especially after years of unhealthy dietary choices, but it is important to remember that it is a process. You can work with medical professionals, such as your PCP, endocrinologists, and nutritionist to find helpful tips and diet plans that best suit your lifestyle—and how you can make your nutritional intake work the hardest for you.

Fitness is another central component to managing type 2 diabetes. And the good news, all you have to do is get moving. The key is to find activities you love and do them as often as you can. No matter how fit you are, a little activity every day can help you put yourself in charge of your life.

Ways you can honor National Diabetes Awareness Month:

• Get a physical. Regular checkups let us know where we stand and what changes we need to make. Ask questions, too!
• When we make small changes, we are more likely to stick to them. So, add one or two small improvements at a time for a healthy lifestyle, instead of huge sweeping changes.
• Keep track of your dietary, fitness, and wellness goals. We are more likely to be honest if we write down our daily intake than if we just guess.
• Get a buddy. It’s more fun when we make changes together than if we go it alone.
• Learn more about diabetes from leading resources like American Diabetes Association and the CDC. 

World Psoriasis Day

Yesterday was World Psoriasis Day. World Psoriasis Day is celebrated annually as a way to raise awareness of psoriasis. It is dedicated to the over 125 million people globally with psoriasis and/or psoriatic arthritis and healthcare professionals who help treat this condition.  National Psoriasis Day has been celebrated globally for over a decade. 

Psoriasis is an immune-mediated disease, meaning that a dysfunctional immune system is a key cause of the disease. In the case of psoriasis, an overactive immune system can cause a rapid increase in skin cell production that leads to raised, scaly patches on the skin. These patches can be red in Caucasian skin and purple in skin of color. Many people report that psoriasis itches, burns and stings. While most immune systems take 30 or so days to push new cells to the skin, those with psoriasis push new cells within two to three days. Psoriasis is a chronic disease that often comes and goes. On World Psoriasis Day, psoriasis associations strive to spread information about the condition and improve access to treatment.

Psoriasis is not just a skin disease but a systemic one, which means it affects your whole body. It is associated with other serious health conditions, such as diabetes, heart disease and depression. If you develop a rash that doesn’t go away with an over-the-counter medication, you should contact your healthcare provider.

Psoriasis is also associated with psoriatic arthritis (PsA). PsA is a chronic, inflammatory disease of the joints and the places where tendons and ligaments connect to bone. Inflammation can lead to swelling, pain, fatigue and stiffness in the joints. Left untreated, PsA can cause permanent joint damage. Over 8 million Americans have psoriasis. Nearly a third of them will develop psoriatic arthritis. 

Diseases associated with psoriasis include:

-Type 2 diabetes

Psoriasis is often associated with type 2 diabetes, a condition in which the blood retains high levels of sugar.

– Heart disease

Heart disease, the leading cause of death in the United States, can lead to psoriasis.

-Bowel disease

Those who suffer from psoriasis may also suffer from inflammatory bowel disease, an often painful condition that affects the digestive tract.

Halloween

Tomorrow is Halloween! Private Home Care wishes you and your loved ones a happy and safe Halloween! This year may look a little different, (also because of the fresh snow on the ground!) but you can still enjoy Halloween. 

-Watch a Halloween movie: Get in the Halloween spirit and watch a scary Halloween film! Some good suggestions are: Hocus Pocus, Psycho, The Nightmare Before Christmas, Nosferatu, The Shining, Halloween, The Silence of the Lambs, It’s the Great Pumpkin Charlie Brown, Scream, Ghostbusters, Edward Scissorhands, Rosemary’s Baby, and more! You can choose one depending on the level of fright that is right for you!

-Dress up! Who says that costumes are for kids? You can simply put on a mask or go all out with a detailed costume. Popular costumes include witch, vampire, cat, ghost, food (grapes are always a good choice!), or a character from a movie. You can also wear festive Halloween colors – black and orange.

-Candy and sweets! This one goes without saying! Indulge with your favorite Halloween candies and sweets like candy corn, chocolate bars, gummies, candy apples, caramel popcorn, hot chocolate, and more!

-Cards: Send a fun Halloween card! You can either make or buy a fun Halloween card to send to friends and family. People will appreciate that you were thinking of them.

-Halloween crafts! Create Halloween crafts like jack-o-lanterns and decorate your house and yard with scary Halloween decor such as spider webs. You can also bake Halloween-inspired treats such as orange and black cupcakes or cookies decorated like pumpkins.  

Here is some fun Halloween trivia to play with friends!

What does the word “Halloween” mean?

1. Hall of October
2. ‘All Hallows Eve’ – Hallowed Evening or Holy Night.
3. It has no meaning
4. “Ghosts and Candy” in old English

Answer: B. ‘All Hallows Eve’ – Hallowed Evening or Holy Night. A ‘Hallow’ is a saint

Which country does Halloween originally come from?

1. Ireland
2. US
3. Mexico
4. Japan

Answer: Ireland

Did you know: Halloween’s origins date back to the ancient Celtic festival of Samhain in Ireland. October 31 marked the end of summer and the beginning of the dark, cold winter, a time of year associated with human death. Irish Celts believed that on this night, the boundary between the worlds of the living and the dead became blurred and that the ghosts of the dead returned to the earth.

How many visitors come to Salem, MA for the Halloween season each year?

1. 500,000
2. 30,000
3. 2 million
4. 100,000

Answer: A. 500,000!

Which classic Halloween movie was filmed in Salem, MA?

1. “Halloween”
2. “Nightmare Before Christmas”
3. “Hocus Pocus”
4. “Scream”

Answer: C. Hocus Pocus!

What is the #1 Halloween candy in the US?

1. Sour Patch Kids
2. Skittles
3. Reeses
4. Candy Corn

Answer: B, Skittles

National Chocolate Day

It’s the day we have all been waiting for – National Chocolate Day is almost here! Tomorrow, October 28th, is National Chocolate Day where we celebrate everyone’s favorite cocoa treat! Private Home Care loves dark chocolate not only because it is delicious, but because it is a healthy treat!

Dark chocolate is rich in antioxidants. In fact, it is one of the best sources of antioxidants! Dark chocolate contains several compounds that possess antioxidant properties, such as flavanols and polyphenols. Antioxidants neutralize free radicals and prevent oxidative stress. Oxidative stress refers to the damage that excessive amounts of free radicals can inflict on cells and tissues in the body. Oxidative stress contributes to the natural aging process and can contribute to the development of disease. This is why it is so important to have a diet rich in antioxidants – to combat oxidative stress in the body. Dark chocolate contains compounds with anti-inflammatory properties (antioxidants) that may help reduce inflammation in the body.

Cocoa is rich in plant chemicals called flavanols that may help to protect the heart. Dark chocolate contains up to 2-3 times more flavanol-rich cocoa solids than milk chocolate. Flavanols help to relax the blood vessels and improve blood flow, which lowers blood pressure. There is a link between high cocoa or chocolate intake of 6 grams daily (1-2 small squares) and a reduced risk of heart disease and mortality, possibly in part by reducing blood pressure and inflammation. Eating dark chocolate may improve brain function and help prevent neurodegenerative conditions, such as Alzheimer’s disease and Parkinson’s disease.

The findings of a small 2018 study suggest that the flavanols present in dark chocolate may enhance neuroplasticity, which is the brain’s ability to reorganize itself, particularly in response to injury and disease. Also, flavanols in chocolate can increase insulin sensitivity in short term studies; in the long run this could reduce risk of diabetes.

Choosing dark chocolate of at least 70% cocoa and eating modest quantities may offer the greatest health benefits. Private Home Care invites you to indulge your sweet tooth in the name of health for National Chocolate Day!