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Meditation for Health

Posted by Mary Demakes on December 14, 2020

Let’s talk about meditation.

Meditation is the habitual process of training your mind to focus and redirect your thoughts. Once regarded as ‘alternative’, meditation and mindfulness practices have made their way into mainstream medicine and lifestyles. There are many health benefits of meditation, and as knowledge of this becomes widespread, meditation is becoming more popular. You can use it to increase awareness of yourself and your surroundings. Many think of it as a way to reduce stress and develop concentration.

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Modern medicine’s relatively recent research on meditation has revealed that it does indeed confirm this ancient practice is immensely beneficial for health. Meditation positively impacts all facts of health, including physical, mental, emotional, relational, and spiritual sphere of wellness. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and may also help manage symptoms of certain medical conditions. Even when you move onto the next activity in your day, the effects of meditation continue to support well being, notably for the most important organs – the brain and heart. Research has shown that your brain chemistry is altered during meditation and continues to produce positive chemicals even after you finish. Also, your heart rate is less likely to increase well after being slowed down with a meditation session.

One of the major benefits of meditation is stress relief. In our busy modern world, it is unfortunately common to be overly stressed. You can’t see or touch stress, but you can feel its effects on your mind and body. In the short term, stress quickens your heart rate and breathing and increases your blood pressure. When you’re constantly under stress, your adrenal glands overproduce the hormone cortisol. Overexposure to this hormone can affect the function of your brain, immune system, and other organs. Chronic stress can contribute to headaches, anxiety, depression, heart disease, and even premature death.

Though you may not be able to eradicate the roots of stress, you can minimize its effects on your life. Meditation is one of the easiest and most achievable stress-relieving techniques. Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation has consistently been found to improve quality of life for virtually every single person practicing.

Posted in: Healthcare

National Roast Chestnuts Day

Posted by Mary Demakes on December 14, 2020

Tis the season for “Chestnuts roasting on an open fire”. Today is National Roast Chestnuts Day. This delightful holiday snack is eaten throughout the world with spices according to the region. When chestnuts are roasted, the natural sweetness of the nut is revealed, delighting our taste buds! With their fleshy interior, Chestnuts are more similar to fruits than true nuts. They have a spiny husk and a dark brown shell, both of which must be removed before eating.

Chestnuts have been a food source for thousands of years. They can be eaten raw, roasted, ground into flour, or mixed into pastries. They grow on trees in the genus Castanea, and many species in this group can live for an impressive 500 years or more. In the US and Europe, chestnuts are most commonly eaten around the holidays as a cozy snack during cold winter months.

In addition, chestnuts boast great health benefits!

While almonds and peanuts pack in the protein, chestnuts predominantly contain complex carbohydrates, which your body digests slowly for a stable energy source. Foods high in fiber and complex carbs also have a less immediate effect on blood sugar, reducing potential spikes. That makes chestnuts a good choice for diabetics. Also, the fiber found in this nut helps improve digestion and promotes the growth of healthy gut bacteria.

Chestnuts are rich in vitamin C, which makes them unique among nuts. In fact, half a cup of raw chestnuts gives you 35 to 45 percent of your daily intake of vitamin C. This nutrient helps support a healthy immune system and is also an antioxidant.

Other nutrients found in chestnuts include calcium which helps build strong bones and teeth as well as making sure our blood clots properly, iron which is important for making new red blood cells, and zinc which helps to make new cells, digest the carbs, protein and fast from our food as well as wound healing.

Chestnuts also contain all the B vitamins which are needed to help release energy from food, and vitamin E which helps to look after the health of our eyes and skin and support our immune system.

Chestnuts are a good source of antioxidants, even after cooking. They’re rich in gallic acid and ellagic acid—two antioxidants that increase in concentration when cooked.

Chestnuts support heart health because the fair amount of antioxidants and minerals like magnesium and potassium help reduce your risk of cardiovascular issues, such as heart disease or stroke. Chestnuts are a good source of these nutrients and can help boost your heart health.

Private Home Health Care encourages you to celebrate National Roast Chestnuts Day by taking part and roasting chestnuts over an open fire (or on the stovetop). Their creamy, nutty flavor will satisfy your cravings and keep you feeling full (thanks to the fiber) and cozy.

Posted in: Healthcare

Melt Stress with Ice Cream

Posted by Mary Demakes on December 14, 2020

Ice cream – One of the best stress relievers known to mankind, conveniently found in your freezer. Ice cream can help with mood and even prevent disease! Feeling low or sad? Grab a spoon and dig into your favorite flavor of ice cream, because eating ice cream can actually cheer you up! There is a scientific explanation for the same – when you eat ice cream, your body produces a hormone known as serotonin. Serotonin, which is also known as a feel-good hormone makes you feel happy!

The brain responds to the sweet and fatty solution of ice cream when it infuses with your stomach acids. Eating ice cream when you feel depressed, anxious or sad provides amazing benefits.

While ice cream helps calm the nervous system, it provides a stimulus to the thrombotonin. This is a hormone that is responsible for triggering the happiness and excitement in humans. This is also the hormone that helps decrease the feeling of stress and restlessness.

Whether you are happy or sad, eating ice cream will surely make you feel better. And with as many benefits as you can get from eating ice cream, eating too much of it may also cause adverse effects to the body.

Ice cream can protect against disease:

Now we know that ice cream can lift your mood and is a rockstar food for stress relief. But what role does stress play in disease? And how does ice cream help?

Some amounts of stress are good for you, it motivates us to do things such as working extra hours to meet a deadline for work. However, prolonged stress leads to highly increased physiological levels of cortisol. This alters the effectiveness of cortisol to regulate both the inflammatory and immune response because it decreases tissue sensitivity to cortisol. As the human body heals, inflammation becomes a response to stress. Like stress, inflammation is beneficial, although when stress becomes chronic, it can lead to constant tissue breakdown and impairment of the immune system. When there is constant tissue breakdown, the immune cells cannot do their job. This jeopardizes the immune system that protects against illness and disease. If you have chronic stress, your body makes so much cortisol that the immune cells become less effective, which leaves you susceptible to sickness. This can range from catching the common cold or developing something more serious like cancer or heart disease.

However, the opposite effect happens when you reduce or relieve stress, which lowers cortisol levels. This means that when you eat ice cream and combat stress, your cortisol levels go down and it gives your immune cells a chance to not only repair but to do their job better, which is to keep you healthy! Eat ice cream → less stress → healthier body and a happier you!

Sounds pretty sweet! Private Home Health Care is serious about stress relief. That is why it is one of our missions to provide first class care for your loved ones. We understand that caregiving can be stressful, and we are here to relieve you of that burden. Call us today for a free consultation to learn about our comprehensive services, and while you are at it, eat ice cream!

Posted in: Healthcare

Ice Cream For Your Health!

Posted by Mary Demakes on December 14, 2020

I scream, you scream, we all scream for ice cream! Today is National Ice Cream Day! Who doesn’t love ice cream?! Everyone enjoys this frosty treat, no matter the season! Though it is not known to be a health food, ice cream actually has health benefits! Private Home Health Care is here to let you know how much ice cream is good for your health!

Source of Vitamins – Ice-cream contains milk and milk solids, which means whenever you eat ice cream, your body obtains the goodness of vitamin D, vitamin A, calcium, phosphorus and riboflavin. Apart from this, the different flavours add extra nutrition quotient to it. For example, dark chocolate ice cream is loaded with antioxidants and flavonoids, which helps in lowering your bad cholesterol and helps improve your heart health.

Provides Energy – Not only does ice cream have nutritional value, but it also is an incredible source of energy. Ice cream is rich with carbohydrates, fats, and proteins, which are all needed for our bodies to produce energy. Careful on how much energy you want to get from ice cream, after all, it can also help you gain weight. Everything in moderation remember! Ice cream gives you instant energy. This is because it contains ample amounts of sugar in it, which instantly makes you feel pepped up and energised. So, next time you are feeling sluggish and your blood sugar is low, grab that scoop of ice-cream and relish it.

Strengthens bones – Calcium is one of the most important minerals that is required by our bodies to maintain our bone health. However, this mineral is not produced by our bodies, which means we have to consume food that is rich in calcium to meet our body’s requirement of calcium. Ice cream is loaded with calcium and can be included in the diet to meet up for the calcium requirements. The calcium and phosphorus found in ice cream work together to build strong teeth and bones and help prevent osteoporosis.

Lowers risk of breast cancer – Lack of calcium in the body is one of the culprits of breast cancer in women. Therefore, if you wish to keep the deadly ailments like breast cancer at bay, include more calcium-rich food in your diet – ice cream can be one of them. Ample calcium intake can lower or reduce the chances of breast cancer in women. As mentioned above, the calcium found in ice cream helps prevent osteoporosis, which is more likely to occur in women as they age. So ladies, grab a spoon and dig in!

Weight gain – Yes, weight gain can be a health benefit! Medical conditions or other factors can cause unhealthy weight loss or make it hard for those trying to gain weight. The body needs a certain percentage of fat to be healthy and function at an optimal level. If you are trying to gain weight, ice cream is the perfect food to come to the rescue! It is high in fat and sugar, which helps promote weight gain, which means ice cream for breakfast!

Posted in: Healthcare

Get Your Flu Shot!

Posted by Mary Demakes on December 11, 2020

It is just as important to be vaccinated for your own benefit as it is for others. Getting vaccinated yourself may also protect people around you, including those who are more vulnerable to serious flu illness, like babies and young children, older people, and people with certain chronic health conditions.

Seniors have a higher risk of becoming more severely ill with the flu than other age groups. Many seniors have chronic conditions, and their immune systems are simply not as strong. At Private Home Health Care, we not only encourage everyone to protect their health, but also to consider the well being and health of the elderly in our community. While a flu may make you miserable and keep you out of work for a few days, it can be much more serious for those over 65.

Everyone wants to join in on the winter fun, so encourage the joy of health and get your flu vaccines! What is more, flu vaccines are very inexpensive or free. They are also widely available outside of medical settings, with flu shot clinics being held at workplaces, churches, community centers, schools, and nearly anywhere!

Despite the many benefits offered by flu vaccination, only about half of Americans get an annual flu vaccine and flu continues to cause millions of illnesses, hundreds of thousands of hospitalizations and tens of thousands of deaths. Many more people could be protected from the flu if more people got vaccinated.

Some flu prevention tips include:

-Know the symptoms of the flu, which include fever, aching muscles, chills, sweats, fatigue, and headache.

-Learn how to prevent germs from spreading, such as proper handwashing techniques.

-Learn more about misconceptions of the flu shot, such as the flu shot gives people the flu, those with egg allergies can’t get the flu shot, and the vaccine causes severe side effects.

Posted in: Healthcare

National Influenza Vaccination Week

Posted by Mary Demakes on December 11, 2020

Don’t let the flu stop you! December 6-12 is National Influenza Vaccination Week. The National Influenza Vaccination Week (NIVW) is a national awareness week focused on highlighting the importance of influenza vaccination. There are so many fun things to do during the winter, you wouldn’t want to be slowed down by the flu! From ice skating, skiing, making gingerbread houses, decorating the tree, drinking hot chocolate and making snowmen, you would not want to miss out because of the flu! Being vaccinated for influenza can keep you from getting sick with the flu. Flu vaccine prevents millions of illnesses and flu-related doctor’s visits each year.

The flu vaccine has been shown to reduce the risk of having to go to the doctor with flu by 40 percent to 60 percent. Flu vaccination can reduce the risk of flu-associated hospitalization for children, working age adults, and older adults.

Flu activity usually increases in October but peaks between December and February. Flu activity sometimes occurs as late as May. If you haven’t gotten your flu shot yet, the first week in December is a great time to do it. Flu vaccine prevents tens of thousands of hospitalizations each year.

Flu vaccination is an important preventive tool for people with chronic health conditions. Flu vaccination has been associated with lower rates of hospitalization and death for those with heart disease, diabetes and chronic lung disease.

Flu vaccination helps protect women during and after pregnancy, as well as their babies. Unfortunately, the flu vaccine is not 100% effective, and there is a chance that you can still get sick. But, there is strong evidence that a flu vaccine reduces severity of illness in people who get vaccinated but still get sick. A 2017 study showed that flu vaccination reduced deaths, intensive care unit (ICU) admissions, ICU length of stay, and overall duration of hospitalization among hospitalized flu patients.

A 2018 study showed that among adults hospitalized with flu, vaccinated patients were 59 percent less likely to be admitted to the ICU than those who had not been vaccinated. Among adults in the ICU with flu, vaccinated patients on average spent 4 fewer days in the hospital than those who were not vaccinated. As a result, the flu vaccine also reduced deaths among those who were hospitalized.

At Private Home Health Care, we provide the very best in-home caregiving services for your loved ones. We encourage everyone to be mindful that seniors are one of the most at-risk populations for serious illness from the flu. We want to protect the elderly as best we can, which means that everyone who is able should get a flu shot!

Posted in: Healthcare

How to Beat the Winter Blues

Posted by Mary Demakes on December 8, 2020

Private Home Care is here to tell you how to beat the ‘Winter Blues’!

As the days get shorter, many people find themselves feeling a little down. The long New England winters can certainly be dreary. You might feel blue around the winter holidays, or get into a slump after the fun and festivities have ended. ‘Winter blues’ is a general term, not a medical diagnosis. It’s fairly common, and it’s more mild than serious. It usually clears up on its own in a fairly short amount of time.

Though the sun may not be as strong this time of year, there are ways of creating your own sunshine – both literally and figuratively. Sticking with healthy habits and taking extra actions to help keep you cheery can help beat the winter blues.

Exercise!!

The simplest means of beating the winter blues is to force yourself to stay active, even when it’s dark and cold. Research has shown that even a 15-minute walk in the middle of the day is enough to increase crucial neurotransmitters, such as dopamine and norepinephrine, which help energise the brain and regulate circadian rhythms. If you can exercise earlier in the day, absorbing natural daylight within two hours of waking up, it will be even more beneficial.

Physical activity has been shown to boost mood, decrease the symptoms of depression, and reduce stress. Ideally, aim for 30 to 60 minutes a day, five days a week, of aerobic exercise, strength training, yoga, or other fitness-related activities.

Sometimes the prospect of venturing out into the cold for exercise can be daunting, but with some tips and tricks, you can motivate yourself to do it. Plan on meeting up with a friend, that will distract you from the cold. Or, better yet, get coffee to go and take a walk while sipping on a warm beverage. Making a holiday season playlist for walking outside will help get you in the spirit and you may even end up not minding the cold. Another good idea is to invest in some exercise equipment and put it near a window. Even a quick 20 minute ride on a stationary bike next to a bright window can do wonders for your mood and health.

Connect

This year poses unique challenges, but it is vital to connect with others. Plan regular video chats with friends and family, and reach out to people when you start to feel a little low. The world right now calls for creative ways to connect, and some good ideas can be doing a virtual cooking class or workshop, meeting with a virtual book club, hosting virtual trivia with friends, and more. Though this may not be ideal, looking back you will be proud of yourself that you were able to overcome this challenge!

Shine a Light

Low levels of sunlight in the winter can decrease levels of vitamin D, which can lead us to feeling down. However, there is a simple fix for that. Sun lamps – specially designed light fixtures which simulate sunshine – are a proven way to help bring the sun indoors. They are simple and easy to use, medical professionals recommend sitting in front of a sun light in the morning or when you first wake up to get a boosted dose of sunshine for the day. It can even be as easy as sitting next to the sunlight while reading the morning news! Doctors recommend using a sunlamp for at least 20 minutes a day, but longer for better results.

Laugh It Off

Laughing is one of the best ways to beat the blues. Pick out a funny movie, listen to comedy podcasts or read a funny book to instantly boost your mood. Some funny holiday season movies include Elf, Laughing naturally releases feel-good chemicals that can elevate your mood and well being for hours after you chuckle. Listening to funny things while you exercise or when being exposed to the sunlamp increases the benefits!

Peak Sleep

Nothing makes you feel better than a good night’s rest or waking up after a cozy nap. Without regular, adequate sleep, our mood can get out of whack. Sleep hygiene supports healthy sleeping habits, which have a huge influence on your overall well being. Some tips include:

-Go to bed and wake up at the same time every day

-Follow a simple bedtime routine that signals rest, such as taking a bath, turning down the lights, or drinking a cup of herbal tea

-Expose yourself to light as soon as you wake up

-Sleep in a cool, dark room

-Don’t use electronics in your bedroom. Try not to look at a screen at least an hour before bed – the blue light stimulates your brain and keeps you up.

-Write all of your worry thoughts on a piece of paper before bed so that if you wake up in the night, you can tell your mind you don’t need to worry because the thoughts are captured on paper and will be waiting for you to tackle in the morning

Posted in: Healthcare

Happy Hanukkah!

Posted by Mary Demakes on December 8, 2020

Hanukkah is almost here! It is the festival of lights that celebrates the miracle of a tiny flame of hope lasting for 8 days. In 2020, Hanukkah begins from the evening of Thursday, December 10 until the evening of Friday, December 18th. It is celebrated each evening at dusk by lighting candles every night in a special candelabra called a menorah (menorah means light). The first night you start off with one candle, and each night you add one more. It is also customary to give small gifts each of the 8 nights. It is customary to place the lit menorah in a window or doorway encouraging turning the darkness into light. It represents that even in a dark winter, there is still hope, light, and goodness.

The miracle of the oil lamp lasting eight days is not only celebrated through the lighting of the menorah, but also in the traditional foods that are eaten. Two of the most popular dishes, latkes (potato pancakes) and sufganiyot (jelly donuts), are both deep-fried in oil. While the tastiness of these foods are reason enough to eat them, it’s the oil used to cook them that make them a staple for most Hanukkah celebrations. People often throw Hanukkah parties on any of the 8 days of Hanukkah where people gather and celebrate by eating traditional, oil heavy foods (pass the antacids).

On Hanukkah, it is customary to play with a “dreidel” (a four-sided spinning top bearing the Hebrew letters, nun, gimmel, hei and shin, an acronym for nes gadol hayah sham, “a great miracle happened there”). The game is usually played for a pot of coins, nuts, or other stuff, which is won or lost based on which letter the dreidel lands when it is spun. The ‘coins’ are actually chocolate circles wrapped in metal foil, which is called Hanukkah gelt.

Hanukkah is all about making the world a lighter, brighter, and better place. The most important part about celebrating Hanukkah is bringing more light and goodness into the world. At Private Home Health Care, we really value doing good deeds and performing small acts of kindness – it is really what makes the world go round. Supporting a food drive, calling someone who is lonely, buying coffee or paying a toll for the person behind you, or even just giving a friendly smile are all great ways to be a positive force in the world. Private Home Care wishes a very Happy Hanukkah to those who celebrate, and let your light shine this season!

Posted in: Healthcare

Candy Canes

Posted by Mary Demakes on December 7, 2020

DID YOU KNOW:

Candy canes were first invented in 1670 in Cologne, Germany. The cane-shaped candy was introduced by a choirmaster at the Cologne Cathedral. He bent the sugar-sticks into canes to resemble a shepherd’s hook. The all-white candy canes were given to children who attended the ceremonies to keep them quiet. This became a popular tradition, and eventually the practice spread across Europe and America. The first record of candy canes in America goes all the way back to 1847 when a German immigrant used them to decorate his holiday tree. Now candy canes are a staple for celebrating the Christmas season! Private Home Health Care wishes you and your loved ones a minty fresh and cool holiday season!

Posted in: Healthcare

Mighty Mint!

Posted by Mary Demakes on December 7, 2020

Peppermint is a beloved flavor of the holiday season. Peppermint finds its way into just about every Christmas treat imaginable – candy canes, peppermint Bark, peppermint cookies, peppermint candies, peppermint hot chocolate, peppermint cocktails, and more. Why is it so popular? The flavor of mint can cut through the richer flavors associated with food eaten during the holiday season. It’s a palette cleanser of sorts. Mint leaves behind a cool sensation in the mouth and, as Christmas is associated with snow and ice, this seems to make sense as the flavor of snow.

Peppermint is not just for treats – there are many health benefits of this minty herb! Peppermint also works as an anti-inflammatory agent and it can relieve indigestion — quite helpful as we begin the annual Christmas binge. Peppermint oil has been shown to relax muscles in your digestive system and improve various digestive symptoms. Therefore, peppermint tea may provide similar benefits. As peppermint acts as a muscle relaxant and pain reliever, it may diminish certain types of headaches. The menthol in peppermint oil increases blood flow and provides a cooling sensation, possibly easing pain. Peppermint, of course, freshens breath and the peppermint oil itself has been shown to kill germs that lead to bad breath.

Peppermint has antibacterial, antiviral and anti-inflammatory properties. Because of this, peppermint tea may fight clogged sinuses due to infections, the common cold and allergies. Additionally, research demonstrates that menthol — one of the active compounds in peppermint — improves the perception of airflow in your nasal cavity. Therefore, steam from peppermint tea may help you feel as though your breathing is easier. Compounds found in peppermint oil help perk you up, which has been shown to relieve fatigue and daytime sleepiness. Along the same vein, peppermint oil may help increase alertness and memory, which may improve concentration. Now that you know what wonderful health benefits that peppermint has, Private Home Health Care invites you to eat as many peppermint flavored foods as you can!

Posted in: Healthcare