Men’s Health Week – Advice from a Doctor

Men’s Health Week was instated to encourage men to take better care of their health. Unfortunately, on average men die five years younger than women, and die at higher rates from nine of the top 10 causes of death. This includes preventable conditions such as heart attack, heart disease, and stroke, which occur at higher rates in men. Men are also less likely than women to be insured. All of this impacts their health and their ability to be involved fathers, supportive partners, and engaged community members.

“One of the reasons why men don’t pay attention to prevention for health issues is because they [are stubborn – just kidding] – because success in prevention is when nothing happens – you don’t see the heart attack or cancer that you prevented.”

**Prevention does not only prevent the risk of chronic diseases long term, but can improve quality of life immediately**

But, when something happens they tend to pay attention and realize that they need to bolster their efforts for better health. The good news is that there are many simple and easy habits to improve your health!

Mayo Clinic Dr. Donald Hensrud explains that one reason why men may not appreciate preventative health care is because women tend to see their healthcare provider more often, and at a younger age for routine examinations.

Men – follow women’s lead and embrace preventative health!

How to Recover from a Food Binge

We are now living in unprecedented times, and may be more likely to go on a food binge. Maybe you ate almost a whole loaf of chocolate chip and banana bread and feel like a bloated slug.

HOWEVER, not all is lost! Here is what you should do after a food binge.

-Hydrate, hydrate, hydrate with water! It helps flush out your system and makes you feel better and less sluggish.

-Go for a walk! Going for a walk right after you’ve overeaten can help you clear your mind and will make your body feel better, too. Walking has been shown to help accelerate stomach emptying, which may relieve uncomfortable feelings of fullness or bloating caused by overeating. It can also help burn some of the extra calories that you might have consumed during a binge

-Don’t beat yourself up! Going on a food binge happens to everyone at some point, and it is understandable when we are living in different times and people may be stressed.

-Take vitamins! Your body may need extra nutrients to process the extra food, and it is likely that the food you ate was not fully nutritionally sound. Taking a supplement like JuicePlus after a binge can really help!

-Eat a healthy breakfast! While it may be tempting to skimp on breakfast or lunch the day after overeating, starting your day with a healthy meal can actually help you get back on track. Not only does it allow you to start fresh after getting a good night’s sleep, but it can also help you get right back into your routine, stabilize blood sugar, and make healthier choices throughout the day.

-Fill up on veggies! Loading up on veggies post-binge is another effective strategy to help prevent overeating.
Vegetables are high in fiber, which moves slowly through the gastrointestinal tract undigested, helping promote feelings of fullness

Lastly, the best way to deal with a food binge is to prevent it before it starts. Make sure to eat regular, healthy meals and stay hydrated. People are much more likely to overeat when they are overly hungry or confuse thirst with hunger.

Veggie Burgers

“When we came up with the veggie burger idea, we didn’t want to pigeonhole it just to vegetarians or vegans, but to make it a darn good burger” – Zagat video (yes, THAT zagat for restaurant ratings)

As we maintain in Private Home Care – the best diet is one that is balanced and works with YOU, and your tastes and preferences. If you are trying to get healthier, the best way to make lasting change is to take small steps. Are you or is there someone in your family who cannot imagine a barbecue with veggie burgers? That’s ok – you can have the best of both worlds! Put steak tips AND veggie burgers on the grill. Have a steak tip or two AND a veggie burger on your plate!

There are so, so many types of veggie burgers (store bought and homemade) that you are bound to find one that you love. Another great thing about veggie burgers is that they are typically quicker and easier to prepare than meat burgers. Keep store bought or homemade veggie burgers in the freezer to heat up quickly on a stovetop, microwave or grill. You don’t have to bother to let it defrost, so its perfect meal after a long day!

Donuts and a Balanced Diet

Let’s be real: donuts are not always the healthiest food to eat. However, that does not mean that you can never eat them! Private Home Care really embraces people enjoying what they eat, including the occasional treat, as part of a balanced diet! There are plenty of ways that you can enjoy donuts and STILL maintain a healthy lifestyle.

Here is a healthy version of Kripy Kreme donuts! https://chocolatecoveredkatie.com/homemade-krispy-kreme-doughnuts-the-healthy-version/?fbclid=IwAR3e7DsXZzwhMxhlamC1aP_W6mTMtjzWhWK7t4SzGBbTAVZ8f-Nd9slKfdI

There are many recipes for healthier donuts that substitute traditional ingredients like white flour, refined sugar, and oil/lard. Healthier alternatives include using whole wheat flour, maple syrup, and baking the donuts instead of frying them in oil. You can also make them according to your diet – they can be dairy free, gluten free, or even vegan.

There is room in a healthy lifestyle to enjoy traditional donuts as well! Here are some tips:

-Eat donuts as a dessert, not as a breakfast!

-Eat donuts after a healthy, filling meal. That way you can make sure to get proper nutrition and nutrients.

-If you are going to eat donuts, eat GOOD donuts (not just a half stale one from a convenience store!) When you eat an indulgence food, make sure it is of good quality so that you can truly enjoy it!

-When enjoying a delicious donut, it is be best to enjoy it with others. You can cut it up into pieces and share with friends. Sometimes that is the best – when you share a yummy dessert with friends, you enjoy the food AND the company.

Doughnut Worry, Be Happy!

Today is National Doughnut Day! Each year on the first Friday in June, people participate in National Doughnut Day.

The Salvation Army created National Doughnut Day in 1938 to honor the women who served doughnuts to soldiers in World War I. In 1917, the original “Salvation Army Doughnut” was first served by the ladies of the Salvation Army. It was during WWI that the Salvation Army Lassies went to the front lines of Europe. Home-cooked foods, provided by these brave volunteers, were a morale boost to the troops. The doughnuts were often cooked in oil inside the metal helmets of American soldiers. American infantrymen were then commonly called “doughboys.” 

Celebrate the day by enjoying your favorite doughnut. There are many varieties of doughnuts to choose from, too! Whether you prefer glazed or creme-filled, holes, or any number of deliciously made doughnuts, get out there and support your local bakeries.

Some spots are offering free doughnuts or doughnut deals to celebrate (social distancing and safety precautions included). Here’s a list of some shops offering deals for the holiday in the Boston area. Please contact your doughnut shop first to make sure they are participating!

• Krispy Kreme: Free doughnut
• Dunkin’: Free doughnut with purchase of a beverage

National Running Day and the Health Benefits of Aerobic Exercise

Each year on the first Wednesday in June, people across the United States participate in National Running Day.  The day was designated as a way for runners to reaffirm their passion for running and for beginners to make a life-changing commitment to running.

For some, running is a daily routine. The moment the runner awakes, their mission is to complete a set distance. They may have a partner, or they go it alone. Others fit in a run when time allows or at the end of their workday. The marathoner will train on a schedule, and the dedicated runner knows they have to take care of their feet, knees and eat right to maintain their bodies for the road.

Since it improves aerobic fitness, running is a great way to help improve cardiovascular health. Plus, it burns calories and can build strength, among other things. There’s also a long list of psychological benefits runners gain from their sport.

Even a 30-minute run can lift symptoms of depression and improve mood. Spending 30 minutes on a treadmill is enough to life the mood of someone suffering from major depressive disorder. Even participants who moved at a walking pace received the same mood-lifting benefit.

Running can also significantly improve cardiovascular health. We know that aerobic activity is good for the hart, so it’s no surprise that running can improve cardiovascular fitness. In general, the more people run, the healthier their hearts tend to be. But you can get bug benefits without having to do a lot: running just five minutes per day could add years ti your life.

Overall, running and other forms of aerobic exercise significantly reduce your chances of death. Getting 30 minutes or more of aerobic exercise on a regular basis makes people significantly less likely to die from any cause. Getting and hour or more of movement is even better. People who meet these exercise guidelines are significantly less likely to develop a number of forms of cancer.

For many people, the easiest way to get all these benefits of exercise is to get out and start running. Whatever the distance, the celebration of National Running Day is about placing one foot in front of the other and setting a pace.

Whether you run a few miles or just around the block, by yourself or with a friend or three, this is a perfect day to go for a run! Pace yourself and share your celebration with us using #NationalRunningDay to post on social media.