World Heart Day

World Heart Day takes place every year on September 29th. This international health holiday raises awareness of heart health, including cardiovascular disease and prevention.

The World Health Organization (WHO) cites heart disease is the leading cause of death in the world, with nearly 18 million people dying each year from heart-related issues like heart attacks and strokes, which accounts for over 30% of global deaths. Heart attacks and strokes are caused by blockage preventing blood from flowing to the brain or heart. One of the most common types of obstruction is fatty deposits in the blood vessels. Many lifestyle choices trigger these diseases, which can result in heart attacks and strokes. These include: tobacco use, unhealthy diet, physical inactivity, stress, and harmful amounts of alcohol. This manifests as raised blood pressure, elevated blood glucose, overweight and obesity, diabetes, and other risks detrimental to good heart health. These is definitely a genetic component for heart health and risk for heart disease, however diet and lifestyle has a tremendous impact on that.

Show your heart some love!

Private Home Care is passionate about nutrition and following the Mediterranean diet, which is considered one of the best diets for heart health! A study found that the Mediterranean diet is such a powerful heart protector that it reduced the risk for heart disease, strokes, and deaths from heart disease 30% compared with a regular low-fat diet, and by more than 50% compared with a standard American diet. A key component to this cardioprotection is replacing saturated and trans fats—which can lead to clogged arteries and heart disease—with mono- and polyunsaturated fats, which can help lower cholesterol levels.

The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally. Following The Mediterranean Diet means no processed foods, which tend to be high in saturated and trans fats, as well as sodium – all of which are not heart healthy.

Exercise is also an important part of heart health. The American Heart Association recommended that healthy adults get 150 minutes of aerobic activity per week for optimal heart health. This can be walking, biking, hiking, dancing, running – anything that gets your heart pumping and your limbs moving! Although 150 minutes may sound like a lot, it is just about 20 minutes a day, which is totally do-able. Wearing a step monitor makes it much easier to get those 10k steps a day and incorporate movement into your daily lifestyle! Your heart will thank you!

Coffee For Your Health

Coffee – a daily morning ritual for millions of Americans. At first glance it may not seem like it, but thanks to its high levels of antioxidants and beneficial nutrients, it can be quite healthy. In fact, studies show that coffee drinkers have a much lower risk of several serious diseases.

Coffee go-go time: The reason you get a quick wakeup call after chugging a mug of coffee has to do with the way caffeine tricks your brain. Not only is caffeine a brain stimulant, but it also blocks receptors for a chemical called adenosine, which normally prevents the release of excitatory brain chemicals. With adenosine out of the way, these brain-sparking chemicals can flow more freely. Caffeine also stimulates the central nervous system by promoting the release of other neurotransmitters, including noradrenaline, dopamine and serotonin. All of this combined gives you a surge of energy, helping improve memory, mood, vigilance, energy levels, reaction times and general mental function. As we know, bolstered mental performance helps slow age-related mental decline.

It showed that people—particularly those who were ages 70 and over—who took in more caffeine scored better on tests of mental function. Also, some studies have shown improved long-term memory performance and thinking ability in regular caffeine consumers.

New research reveals what gives coffee its protective properties for brain health, and why it can help keep Alzheimer’s and Parkinson’s disease at bay. There are some correlations that correspond to a decreased risk of developing cognitive impairments and disease. For Alzheimer’s, results from studies suggest that coffee compounds could provide a neuroprotective effect by inhibiting these proteins from forming the terminally disruptive clumps and plaque tangles found in the brains of Alzheimer’s patients.

There is a set of compounds known as phenylindanes that form during the roasting process and give coffee its paradoxically enjoyable bitterness. More than any other compound of those examined in this study, the research team found that phenylindanes inhibit both amyloid beta and tau, which are toxic proteins. The excessive buildup of amyloid beta and tau in the brain is a key factor in neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease. In laboratory tests, it appears that a longer roasting time causes the coffee beans to produce more phenylindanes. This suggests that dark roasted coffee — whether regular or decaf — has the strongest protective effect on the brain.

Coffee is also associated with many health benefits. It contains hundreds of bioactive compounds that contribute to its powerful health benefits. Many of these compounds are antioxidants, which fight the damage caused by free radicals in your cells.

-Drink coffee to get fit! Coffee can help burn fat because caffeine can boost your metabolic rate by 3–11%. This aids in weight loss and fat reduction. Caffeine also increases epinephrine (adrenaline) levels in your blood, which is the fight-or-flight hormone, which prepares your body for intense physical exertion. As the caffeine breaks down body fat it makes free fatty acids available as fuel, which can improve physical performance by 11–12%, on average. Therefore, it makes sense to have a strong cup of coffee about half an hour before you head to the gym.

These essential nutrients in coffee inform of more health benefits:

Chlorogenic acids (CGAs): These polyphenol antioxidants may benefit some biological pathways, such as blood sugar metabolism and high blood pressure, both of which are related to the risk of age-related mental decline.

Cafestol and kahweol: Present in coffee’s natural oil, high amounts of these compounds are found in unfiltered coffee. They may be good for the liver and protect against cancer, but a high intake may raise LDL cholesterol

Trigonelline: This alkaloid compound is unstable at high heat and during roasting forms nicotinic acid, also known as niacin (vitamin B3). Trigonelline may also help prevent dental cavities by inhibiting bacterial growth.

September is National Library Card Sign-Up Month

September is National Library Card Sign-Up Month! Libraries are invaluable centers for the community, and National Library Card Sign-Up Month was created to encourage people to sign up and join their local library! Reading enriches your life, and being part of a library community can be invaluable. This is especially true for seniors, who are some of the most frequent visitors to libraries. In fact, social sciences studies have shown that public libraries are  essential resources for seniors. Your local library is not just a place to read books but has become a place to explore, discover, and connect with a vast world of library programs for seniors, activities, public library services for seniors, and information.

Signing up for a library card is worth it –  the Institute of Museum and Library Services states that 38% of older adults visit their local libraries 1-3 times a month, 42% at least once a week, and 8% visit every day or most days! Men tend to be more frequent visitors than women, but both men and women alike are taking advantage of the great benefits and programs offered at libraries.

Not only can seniors use libraries as a source of vital information, but libraries are also a great place for seniors to interact with their peers and other members of their community. Libraries provide a safe, comfortable, and inviting setting at which older members of the community can socialize and connect with like minded others. In fact, many public libraries have senior reading rooms. Libraries may also have a cafe, which is another great spot to have a snack and sip coffee while you read or meet others!  

From interacting with their peers or becoming involved in volunteer reading programs, libraries are more than just a source of reading materials, they help provide a sense of purpose and belonging. This is crucial to overcoming loneliness and isolation that many seniors struggle with. What is more, libraries also offer opportunities for intergenerational activity that engages the whole community. And all of this is made possible with a simple library card! 

Seniors may have trouble keeping up with ever-changing new technologies. Many libraries have incorporated technology to further appeal to their senior audience. Libraries are an important source of access to computers and digital literacy training helping seniors to connect with family, friends, health information and government services.

National Good Neighbor Day

“Good neighbors make great neighborhoods”

National Neighbor Day celebrates the importance of being a good neighbor while contributing to one’s community and each other. We all want to live in a happy community and good neighborhood. It is proven that when we are content about the place where we live, our health and overall wellbeing is improved! 

Nowadays community is more important than ever. Even the simple act of waving ‘hi’ to your neighbors is a positive action and it helps when being a good neighbor. This is beneficial for everyone, and especially so for elderly folks living in a neighborhood. Isolation and loneliness is a serious issue for seniors. It is very important for seniors to have neighbors that check in on them to make sure that they are ok healthwise or just to say hello and remind them that they are connected and valued in society. 

Being a good neighbor starts with the good neighbor mindset. When you establish the mindset of a good neighbor mindset, you create a better neighborhood, community, and society. 

-Connection: Introduce yourself and connect with others in your neighborhood. It simply starts by saying ‘hello’! A good way to start doing this is to smile and wave hi when going for walks in your neighborhood.

-Invitation: Invite neighbors to join you for something fun. Having a neighbor over for a meal is a wonderful way to get to know your neighbors. However, during COVID this can be a challenge. Instead, you could invite a neighbor to join you at a local outdoor sports game (like a high school baseball game) or at a local farmers market. Also, if you are a more private person, that way you can still connect and build up a relationship at the pace that is most comfortable. 

-Celebration: When it comes to holidays, birthdays, or milestone moments in the lives of others, cheer them on and don’t miss out on congratulating them. Holidays are always a great opportunity to spread a little cheer by leaving cookies or a festive note in their mailbox with best wishes. It is also a neighborly act to place a considerate note on the door of an elderly person’s house to let them know that you are thinking of them. 

-Awareness: Keep your eyes and ears open. Stay attentive to the safety and security of the people and homes nearby. We are safer and stronger together. For instance, texting or calling a neighbor and letting them know that they forgot to close their garage door is very appreciated. Another way to be a good neighbor is to help take care of senior neighbors by helping salt or shovel their walkway to prevent falls during the snowy season.

-Availability: Availability is the highest benefit of good neighbors who truly care and look out for one another. When needed, show up to help and support others living around you. 

National Indoor Plant Week

National Indoor Plant Week was established to increase public awareness of the importance of indoor plants and their many attributes. Private Home Care knows that the benefits of houseplants in indoor spaces are many. Simply, the more alive the world seems, and the more you can interact with it, the more content you’ll be. For most of human history, we’ve spent our time in close communion with nature, and so it is only logical that supplementing our safe, warm homes with plants and animals would make us feel more comfortable. Seniors who may not be able to get out much may especially enjoy greenery in their living space. People can learn a lot from the slow, deliberate pace of a plant’s life, and supporting their growth with regular water provides a pleasurable routine of daily living that keeps you connected to your environment.

Oxygen & Cancer Prevention – A now legendary study by NASA found that plants not only purify the air by converting carbon dioxide into oxygen, they also scrub the air of volatile, cancer-causing agents. You’ll breathe easier knowing that nature’s stewards are hard at work keeping the air fresh!

Reduced lung sensitivity – when you have plants that clean the air by consuming CO2 in the area, it is easier to breathe. That is great for people who may have lung conditions or are prone to asthma.

Better sleep – Some plants can improve sleep by drawing in carbon dioxide and releasing oxygen. When it is easier to breathe, it is easier to sleep, and the quality of your sleep is better!

Peace and quiet – some plants may help reduce noise, especially when they are placed in certain locations. When we feel calm, it can help with blood pressure and overall health.

Stress relief – Nature is very grounding, and having indoor plants in your surroundings can be soothing and help you to be focused and present in the moment. Having indoor plants are is also associated with better memory!

Improves Your Mood – Placing plants throughout a living area will improve the atmosphere and boost everyone’s mood. Most folks associate flowers with a positive event like graduation or an anniversary, so keeping fresh cut tulips or daisies around will unconsciously stimulate a celebratory mood. Touching smooth plants and flowers is great sensory therapy, and the dark green of most houseplants is an extremely soothing color. Succulents and air plants are also a treat for the eyes and thrive with barely any water.

Something to look forward to – it is exciting to measure how much your plant has grown or seeing the first flowering bud! Indoor plants also give a sense of purpose and pride when they grow and flourish.

If you have a loved one or there is an individual who is unable to care for a plant, fake plants will provide many benefits listed above! Fake plants can still liven up a room, making is more peaceful, calming, and homey.

National Cooking Day

Today is National Cooking Day! At Private Home Care, we love to cook! We have a passion for nutrition and leading a full, vibrant life. Cooking at home is essential for maintaining a healthy diet. The good news is that cooking is easier than people think. It can drastically improve your health and is more fun and cheaper than eating out. And no matter your ability, anyone can learn to do it.

When cooking at home, you can have an impact on the physical, emotional, and even spiritual well being on yourself as well as your loved ones.

There are so many benefits of cooking at home! For one, it is much, much healthier on average to cook and eat at home than it is to dine out at a restaurant. Studies suggest that people who cook more often, rather than get take-out, have an overall healthier diet. These studies also show that restaurant meals typically contain higher amounts of sodium, saturated fat, total fat, and overall calories than home-cooked meals. Portions for restaurant dishes are also larger than what you should consume, so also in that way you consume more calories when eating out.

The more you cook, the healthier you live. As we know at Private Home Care, the healthier you live, the healthier your brain is! People who frequently cook dinner at home consume fewer calories than those who cook less, according to a study of more than 9,000 people published online Nov. 14, 2014, by Public Health Nutrition.

The findings also suggest that those who frequently cook at home—six to seven nights a week—also consume fewer calories on the occasions when they eat out. Households who cooked at home about three times per week showed a score of about 67 on the Healthy Eating Index. Those who cooked at home about six times per week had a score of about 74.
A study found that adults who cooked dinner at home only once a week consumed 2,300 calories per day on average, which included 84 grams of fat and 135 grams of sugar. In comparison, regular at-home cooks ate 150 fewer calories per day and consumed only 81 grams of fat and 119 grams of sugar.

Cooking is educational and fun! When you’re making a meal from scratch, you get to discover and experiment with different ingredients, seasonings, and cuisines. No two dishes are quite the same when you make them. Using a recipe can start as the foundation, and then you can be creative and make it truly your own. Everyone has a different style, and you can find yours! Nothing is more satisfying than eating a delicious meal that you worked hard to prepare!

It is social! Cooking with friends and family is a great opportunity to reconnect from our hectic lives. Working together with your loved ones to create something tasty is a team effort that makes great memories.

Cooking helps with working memory! Whenever you learn anything, it sharpens your brain and memory. When cooking, you are certainly always learning – whether it be a new recipe, technique, or combination, you are building skills! Smells and tastes are also very closely tied with emotional and long term memory. When you smell the scent of chocolate cake (yum!), it can remind you of your grandmother when she used to bake chocolate cake. Or it can put you in a good mood because that is one of your favorite smells!

Cooking saves money. While you do initially have to buy ingredients and stock your pantry, you can cook at home for much cheaper than dining at a restaurant. After a while, eating out adds up!

More nutritionally dense. When you cook at home, you choose exactly where your food comes from, and you know everything that is in it. At Private Home Care we are big fans of farmers markets because the food is seasonal and more nutritionally dense. By cooking yourself, you can opt to buy organic produce and humanely raised animal products, which is much better for your health as well as the planet’s.

National Cooking Day encourages and inspires each of us to discover something new and enjoyable in the kitchen. It’s a time to learn a new skill by preparing something delicious for loved ones — and ourselves. So put on your aprons and let’s get cooking!

Health Benefits of Lobster

National Lobster Day on September 25th takes a taste of a seafood favorite. Here is New England, we get to enjoy fresh lobster and celebrate our heritage with this food. Lobster has some impressive nutritional benefits.

Lobster is low in saturated fat. Although it is relatively higher in cholesterol, along with other shellfish, lobster is no longer demonized as a cholesterol-raising food. This is because researchers have found that dietary cholesterol has little effect on blood cholesterol levels in most people, so the amount in lobster shouldn’t be a concern. Lobster also does not naturally have any carbs or sugar. However, it has no fiber either. That means that it is a good idea to pair a high-fiber food like broccoli when you are eating lobster.

Lobster is largely composed of lean protein. One cup of lobster provides nearly 28 grams. Like other shellfish, lobster provides all of the essential amino acids. Lean protein is important for those with weight loss goals because consuming this kind of food helps you build muscle and lose fat. Also, 1 cup of cooked lobster meat only has 1.3 grams of fat, the majority of which come from polyunsaturated fats. There is also some monounsaturated and saturated fat in lobster. Lobster is a good source of essential omega 3 fatty acids. Omega 3 fatty acids are important for good health, especially for brain help because they are a special kind of fat that your body cannot produce. The brain needs omega-3’s stay in top shape.

Lobster contains beneficial vitamins and minerals such as calcium, magnesium, phosphorus, potassium, zinc, selenium, choline, and vitamin E. Lobster has high amounts of copper – 178% of the recommended daily value. In the body, small amounts of copper are required to maintain optimum health because they help form red blood cells, bone, connective tissue and some important enzymes.

You should note that because lobster is a marine animal, it can be very high in sodium. Just one cup of lobster provides 705 milligrams of sodium, which is nearly 31% of the recommended daily limit. Try pairing with low-sodium foods like whole grain rice and tons of crisp veggies. As with consuming anything that is high sodium, make sure to drink plenty of water!

Lobster itself is healthy, but sometimes the way it is prepared makes it an unhealthy choice. For instance, many people like to dip lobster in butter and add salt. Lobster rolls are also covered in butter or mayo, and used in bisques, mac n cheese – you get the idea. A great way to eat lobster is grilled or steamed with fresh squeezed lemon juice.

Did you know?! Despite its desirable reputation today, lobster was not always known as a pricey indulgence. In the 17th century, colonists in Massachusetts considered lobster shells in a home to be a sign of poverty and only fed lobster to their servants. In the 1940s, it was possible to buy a can of baked beans for 53 cents per pound and canned lobster for 11 cents per pound.

Lobster is now seen as a delicacy, in part because of the discovery that cooking the lobster live made it more appetizing, as opposed to killing it first and cooking it later.