Here comes March, and in the blink of an eye, it’s already National Nutrition Month!
It’s the best time to revisit our eating routine. We’ve been busy with all sorts of things, enjoying the warm weather and waiting for spring (or summer), but when it comes to eating, we tend to lose focus.
But come to think of it, the recent global health crisis is a call — stop patronizing convenience products and go back to basics. That is, eat your greens and ditch these five “killers” foods, which have been on our plates year-round.
1. Diet Drinks
Oh, what’s a holiday without some diet Coke or Pepsi, right? Soda is a no-no and has been known to contribute to obesity, tooth decay, cancer and diabetes. Sure, it’ll taste sweet at first, but it’s only the beginning of your headaches that will come thereafter.
Here’s why it’s a no-no: It washes away nutrients from our bodies, causing deficiency and unhealthy weight gain.
It’s also an easy “off the shelf” source of calories, followed by the high sugar content.
2. Fast Foods
That crispy fried chicken, beef stroganoff and chicken wings are part of your feast, but are they healthy? Not really. Fast food is high in calories and low in nutrition, with zero fiber and fat.
It’s why it’s better to go for salad or vegetables instead.
3. Processed Carbohydrates
After a long tiring day, who wouldn’t be happy to go home and munch on some chips on the sofa? Or when we’re finished with work, who’s going to pass up on that pizza?
But what we often forget is that too much of a good thing isn’t always a good thing. And while pizza and chips seem like the go-to choices in kick-back meals with family and friends, it’s not the healthiest.
Going home with brownies or pasta? Yes, we all are guilty of it, but deep inside, you know you’re doing your body an injustice.
Processed carbs from white flour, sugar and pasta are often full of trans fats, salt and preservatives. They can also be a major cause of inflammation, which can lead to heart disease, diabetes and obesity.
Instead of all that, go for brown rice; it’s full of fiber and healthy minerals. And even better, go for whole grain bread instead of white.
It’s a much healthier choice.
Bottoms up! Cheers to that great job offer or the warm weather and a cold beer — just what we needed in this heat. But wait a minute, doesn’t alcohol mean you get to sit back and unwind? Well, not always.
Alcohol has been shown to be linked to mouth and throat cancers and can lead to heart disease.
Studies even show that people with an alcohol habit are more likely to have a heart attack or a stroke than those who don’t. It’s also proven that even one drink each day can increase your risk of early death by 20 percent.
Even if you don’t plan on getting drunk, drinking too much of it can still have detrimental effects on your health.
A better choice is to go for fruits, vegetables and juice as a substitute.
We are not trying to say that fries are not good — they are! But only in moderation.
We all love the greasy, salty and crispy goodness of a french fry, but we often forget that eating too much isn’t good.
Fries are not good for the heart, as they raise cholesterol and triglycerides.
It also increases blood pressure and damages the heart-lung function. A better choice is to go for roasted instead of fried veggies.
One way to ensure you’re getting a healthy serving of veggies every day is by mixing it with what you usually eat! Package it in a wrap or sandwich, or add it to a salad.
For National Nutrition Month, make a switch! Let’s go green.
If you still feel like you’re out of an answer, see a doctor and make an appointment with your family doctor.
There are so many other ways to make healthy changes in your lifestyle. It’s not easy, but it’s worth it!
If there’s one thing that the global pandemic taught us, it’s never to take our well-being for granted. With 2022 being a year of unprecedented change and challenge, it’s time to start 2023 on the right foot!
Why not make one simple change this New Year that could benefit your health? It doesn’t have to be anything drastic like giving up all your cravings (ahem, sugar) or running a marathon – small changes can go a long way!
Say no to the late-night snacks.
Instead of reaching for chips and dip, why not opt for something healthier like carrots and hummus? If you’re really craving something sweet, add a little bit of dark chocolate to your snack – it’s packed full of antioxidants!
Forget the snooze button.
Admit it or not, we all hit the snooze button at least once (or twice) in the morning. Instead of getting an extra few minutes of sleep, try to get up at your designated time and use those extra minutes for physical activity.
It doesn’t have to be a workout – simply walking outside can help you feel refreshed and energized!
Take it slow with sugary drinks.
Oh, the temptation. Do you really need that extra frappuccino? Instead of giving in to temptation, try to replace sugary drinks with water or unsweetened tea.
If you still need something extra, why not make your own fruit smoothie? With all the fresh fruits available in the market, it’s easy to make something healthy and delicious!
Always take a break from prolonged sitting/standing.
One of the biggest challenges of our modern lifestyle is that most of us are stuck in front of a computer all day.
Meetings and Deadlines and Paperwork and even Endless emails.
It’s no wonder our bodies can feel strained from all the sitting and standing! Too much of anything can be bad for us, and that includes being inactive.
Remember to take regular breaks throughout the day to move your body – even a simple stretching or brisk walk around the block can help!
Water therapy always helps!
Stop buying those expensive energy drinks and get yourself a good old-fashioned glass of water. Not only is it healthier, but it can also help to flush out toxins and promote better circulation throughout the body.
You don’t need to gulp down pints of water all day – try drinking one glass eight times a day for starters and gradually increase the amount as you go!
Don’t forget to indulge.
If you’re trying to lead a healthier lifestyle, it doesn’t mean that you have to swear off unhealthy treats completely – sometimes it’s OK to indulge! Just make sure that your indulgences are part of your overall healthy food plan, and don’t go overboard with them.
Life was pretty tough last year, so why not shake off the negativity and smile by following some of these easy New Year, New You tips? It might help you make your biggest resolution a reality!
Do you know that putting strain on your hand or wrist which causes that feeling of numbness or tingling may lead to something serious?
The first clinical practice about this hand nerve weakness diagnosis was in 1854 when most patients presented themselves with motor and sensory complaints in the median nerve distribution of their hands. Then, in 1938, ‘Carpal Tunnel Syndrome (CTS)’ was the term coined by Moersch.
Today, the prevalence of CTS in general population reports ranges from 1% to 10%.
What is ‘Carpal Tunnel Syndrome or CTS’
Carpal Tunnel Syndrome (CTS), also known as median nerve compression, is a condition that causes numbness, tingling, and weakness in your hand.
It happens when a person puts pressure on his median nerve, which runs the length of the arm and then goes through a passage in the wrist called the carpal tunnel, and ends in the hand. Because the median controls the movement and feeling of his thumb and fingers except not typically the pinky finger.
The most common causes of CTS are the burning sensation, tingling, or itching numbness in your hand, weakening feeling when you hold objects, the shock-like sense that moves into your fingers, or that tingling discomfort that moves up to your arm.
One example is when you wake up in the morning and suddenly you feel that numbness and tingling on your shoulder down to your hand. During the day, these symptoms might flare up and distract you from doing your usual activities and routine. In the early times, shaking your hands may ease that sensation, but in some cases, the numbness may not subside or go away.
CTS Risk Factors, Treatment, and Prevention
According to studies, CTS is mostly seen in women. As women have smaller carpal tunnels than men, so they are three times more likely to get it. Also, there are much higher risks for a family member with carpal tunnels, the nature of your job, and often if you experience a fracture or dislocated wrist.
Some diagnoses and test procedures are available like tapping the palm side of your wrist called the Tinel Sign test, or fully flexing the wrist with your arms extended. For doctors to examine your bones and tissues more, imaging tests such as X-rays, ultrasounds, and MRI exams are applicable. Also, electromyogram or nerve conduction studies are the next steps to further examine this condition.
CTS treatment will depend on your symptoms, condition, and progress. With that, you might need to change your lifestyle, exercise more often, immobilization, anti-inflammatory drugs or steroid medication, or have surgery.
Other than that, you may start to keep your wrists straight at all times, use a splint or brace, keep your hands warm, put your hands or wrist in proper position while you work, and take breaks whenever possible.
Therefore, the early treatments for Carpal Tunnel Syndrome are highly recommended with physical therapy, and a change of lifestyle can help to significant long-term improvement and eliminate its symptoms. While untreated CTS can lead to permanent nerve damage, disability, and loss of hand function.
We are here for you if you need help with CTS – we are just a phone call away.