Lifestyle Tips

National Smile Day

By Joanie in Health Tips, Lifestyle Tips on 30 May 2022

Its National Smile Month! Don’t wait until you have symptoms to visit your dentist. Going to the dentist twice a year will usually allow them to catch a problem before you even notice any symptoms.

If you experience any of the following warning signs of dental health issues, you should see yoir dentist:

👄Ulcers, sores, or tender areas in the mouth that won’t heal after a week or two.

👄Bleeding or swollen gums after brushing or flossing.

👄Chronic bad breath

👄Sudden sensitivity to hot and cold temperatures.

👄Pain or toothache.

👄Loose teeth.

👄Receding gums.

👄Pain with chewing or biting.

👄Swelling of the face and cheek.

👄Clicking of the jaw.

👄Cracked or broken teeth.

👄Frequent dry mouth

Here are many factors that contribute to gingivitis and periodontitis, including:

⚡smoking

⚡poor brushing habits

⚡frequent snacking on sugary foods & drink

⚡diabetes

⚡the use of medications that reduce the amount of saliva in the mouth

⚡family history

⚡certain infections, such as HIV or AIDS

⚡hormonal changes in women

⚡acid reflux, or heartburn

⚡frequent vomiting, due to the acid redlix

Good oral health comes down to good general health and common sense.

The best ways to prevent oral health problems are to:

❤️Brush your teeth with fluoride toothpaste at least twice a day

❤️Floss at least once a day (one of most beneficial things you can do to prevent disease in your oral cavity)

❤️Have your teeth cleaned by a dental professional every six months

❤️Avoid tobacco products.

❤️Follow a high-fiber, low-fat, low-sugar diet that includes plenty of fruits and vegetables.

❤️Limit sugary snacks and drinks

Alzheimer’s disease affects more than 40 million people globally. Science suggests that thedisease develops gradually over time. However, the disease is not an inevitable part of aging. Research offers hope for building a better brain as you age and preventing dementia. By adopting certain lifestyle changes, you can help protect your brain and reduce your risk of developing Alzheimers.

Here are five key habits to protect your brain:

1.) BE PHYSICALLY ACTIVE- Exercise helps activate brain plasticity (the brain’s ability to change its own structure as a result of experiences) and positive growth of connections in the brain while decreasing inflammation. Each week, you should aim for either 150 minutes of moderate aerobic activity, such as brisk walking or 75 minutes of vigorous aerobic activity.

2.) MOVE IT OR LOOSE IT- Learn new skills and keep your mind active. Research shows that engaging in mentally stimulating activities is an important element in strengthening cognitive reserve, which is the brain’s resilience and capacity to function even when there is damage to brain cells. Stimulating the brain on a regular basis boosts cognitive pathways between neurons and builds resiliency in brain function. Try to find something that you like doing that challenges your brain. such as learning a new language, games and crossword puzzles.

3.) DEVELOP GOOD SLEEP HABITS -Getting regular, adequate sleep is necessary for good brain health. Without adequate sleep, humans experience cognitive deficits of many kinds, including attention issues and declines in the ability to learn and process information. Aim for 7-8 hours a night.

4.) EAT A BALANCED HEALTHY DIET- The food you eat can enhance brain function, prevent disease, and improve memory. Although each person has unique nutritional needs, eating a variety of healthy foods in their whole-food forms provides your body with essential nutrients that protect and nourish your brain.

5.) STOP SMOKING- Smoking does a lot of harm to the circulation of blood around the body including the blood vessels in the brain. Smoking contributes to a higher risk of dementia and cognitive decline.

National Walnut Day

By Joanie in Health Tips, Lifestyle Tips on 17 May 2022

Its National Walnut Day! Did you know that Walnuts incredibly healthy for your Brain?

We need to thank Mother Nature for giving us one of the best foods for our brains and longevity. It is no coincidence that this brain shaped food can provide optimal brain benefits. In fact, walnuts are an antioxidant powerhouse, which help protect us against many age related diseases such as cancer.

Walnuts are also packed with a high concentration of DHA (a type of Omega-3 fatty acid) and polyphenols. Some researchers suggest that DHA may be the key to boosting your brain’s performance and preventing age-related cognitive decline. Polyphenols play an important role in fighting free radicals and cancer cells, and protecting your cardiovascular system. Omega-3’s are known to be one of the fundamental building blocks of the brain, critical for brain health in both infants and adults and have been studied to boost mood and improve cognition.

Here are some ways in which you can add more walnuts into your diet:

Crush them and sprinkle them over a salad.

Make a homemade walnut granola with walnut pieces, seeds and dried fruit

Add them to your morning cereal or as a topping on yogurt

Add walnuts to breads, cakes, pancakes and muffins

World Ovarian Cancer Day

By Joanie in Health Tips, Lifestyle Tips on 9 May 2022

Today is World Ovarian Cancer Day. It is the one day of the year we globally raise our voices in solidarity in the fight against ovarian cancer.

Ovarian cancer’ is not a singular diagnosis, rather it is an umbrella term for a multitude of different types of cancer that affect the ovaries, fallopian tubes, and the primary peritoneal cavity. Ovarian cancer is the most lethal of the female cancers for which there is no reliable screening test, and every women is at risk. With delays in diagnoses due to this lack of screening and because symptoms are often confused with other, less severe, illness, most women are diagnosed once the cancer has already spread, making it more difficult to treat.

Below are some of the symptoms of ovarian cancer. These can also be symptoms of other, less serious, conditions such as irritable bowel syndrome, ovarian cysts and polycystic ovary syndrome so if you’re experiencing them it doesn’t necessarily mean you have ovarian cancer.

Common Symptoms of Ovarian Cancer Include:

✳️Bloating – Increased abdominal size / persistent bloating that doesn’t go away
✳️Eating complications – Difficulty eating / feeling full quickly
✳️Pain – Pain in pelvic or abdomen area
✳️Urinary Symptoms – Urgent or frequent urination
Occasionally, there can be other symptoms, such as:
✳️Changes in bowel habits
❇️Back Pain
✳️Abnormal bleeding – Any post-menopausal bleeding should always be checked your primary health care provider or doctor.
✳️Extreme fatigue
✳️Unexplained weight loss

There is no routine, simple screening test to accurately detect ovarian cancer. Contrary to popular belief, cervical screening (i.e. Pap smear) will not detect ovarian cancer. Cervical screening is effective in early detection of cervical cancer, but it is not a test for ovarian cancer. That is why being aware of ovarian cancer and its symptoms are important.

If you have signs and symptoms of ovarian cancer, speak to your doctor.

The pathway to diagnosis includes:

Pelvic exam
Transvaginal or pelvic ultrasound
CA-125 blood test

Multiple Sclerosis Awareness Week

By Tiffany in Health Tips, Lifestyle Tips on 24 April 2022

MS Awareness Week 2022 will run from 25 April – 1 May is observed globally every year. The aim of this week is to raise awareness of multiple sclerosis and bring together those who are living with the condition to share their stories.

Multiple sclerosis (MS) is a condition that can affect the brain and spinal cord, causing a wide range of potential symptoms, including problems with vision, arm or leg movement, sensation or balance.

Every day, people living with MS do whatever it takes to move their lives forward despite the challenges. By sharing their stories, we help people better understand life with MS and become inspired to do whatever it takes to change the world for people living with MS.

MS is unpredictable and different for everybody. Symptoms can come and go and change over time, and it’s difficult to know how your condition might progress. That’s why this #MSAwarenessWeek (from 25 April – 1 May) we’re shining a light on the uncertainty of living with the condition.

You can show your support by: Joining an event · Walk MS · Bike MS · Challenge Walk MS · Muckfest MS · DIY Fundraising . For more information and learn more about how you can help, please visit:

https://www.mssociety.org.uk/get-involved/ms-awareness-week

World Parkinson’s Day

By Joanie in Health Tips, Lifestyle Tips on 11 April 2022

World Parkinson’s Day is an opportunity for people with Parkinson’s, scientists and supporters, fundraisers and families, carers and clinicians, to come together and tell the story of Parkinson’s.

Parkinson’s is a progressive neurological condition. This means that it causes problems in the brain and gets worse over time. It’s the fastest-growing neurological condition in the world.

Here are 5 facts about Parkinson’s that you may not know:

Parkinson’s is the fastest growing neurological condition in the world.
There are over 40 symptoms. From pain and stiffness, to problems with sleep and mental health. Everyone’s experience is different.
1 in 37 people alive today in the UK will be diagnosed with Parkinson’s in their lifetime.
Every hour, 2 more people are diagnosed. That’s the same as 18,000 people every year.
Around 145,000 people in the UK are currently diagnosed with Parkinson’s.

This year, on 11 April, Parkinson’s UK is supporting 2 activities, chosen and led by a group of dedicated and passionate volunteers: Poems for Parkinson’s and Light Up Blue for Parkinson’s.

Whether you have Parkinson’s, are close to someone with the condition, or just want to spread awareness, it’s really easy to take part.To find out more about how you can get involved please visit:

https://www.parkinsons.org.uk/get-involved/world-parkinsons-day

10 evidence based Health & Nutrition Tips

By Joanie in Health Tips, Lifestyle Tips on 5 April 2022

Here are some of our top wellness tips that are based on scientific evidence.

1. Avoid processed foods – Foods that have been changed from their natural state

2. Drink plenty of water – Try to aim for 8 glasses a day.

3. Incorporate healthy fats into your diet such as avocado, nuts and olive oil.

4. Avoid refined carbohydrates and sugars. Added sugars are extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease.

5. Eat fibre-rich foods such as whole grains, nuts, seeds, fruits & veggies

6. Eat plenty of fruits & veggies as they are filled with vitamins, minerals, antioxidants & dietary fibre, which is essential for optimum health.

7. Be Active -as a general goal, aim for at least 30 minutes of moderate physical activity every day.

8. Eat Fatty Fish – aim for at least 2 portions of fish every week, 1 of which should be an oily fish such as salmon or mackerel.

9. Avoid Smoking & Limit your Alcohol intake- Heavy alcohol consumption is linked to liver, heart, and pancreatic disease, as well as an overall increased risk of early death. People who smoke may lose up to 10 years of life and be 3 times more likely to die prematurely than those who never pick up a cigarette. Both of these habits are important to avoid.

10. Meditate – The state of deep rest produced by meditation triggers the brain to release neurotransmitters that enhance feelings of well-being, focus, and inner calm. Meditation also reduces the stress hormone cortisol.

If you’re trying to live a healthier life, try not to just focus on the foods you eat. Exercise, sleep, and social relationships are also incredibly important.

WORLD SLEEP DAY

By Joanie in Health Tips, Lifestyle Tips on 29 March 2022

This month celebrates World Sleep Day! Sleep plays a huge role in repairing and regenerating our bodies. So getting enough sleep is just as important to our bodies as a healthy diet and regular exercise. We tend to think of sleep as allowing our bodies to shut down but there are actually really important mental and physical processes that take place while we are sleeping. For example, our blood pressure regulates, our heart and blood vessels heal which lowers our risk for heart disease, stroke, diabetes and high blood pressure. Mentally, sleep helps our brain function properly when it comes to memory, learning, problem solving and decision-making and because it balances our hormones, it helps safeguard us against stress and depression.

So how much sleep do we need? Most adults need between six and nine hours every night. It is incredibly important that we make the effort to get quality sleep regularly to ensure optimum health.

Consider some of these simple tips to help you get a better nights rest.

1.) Avoid bright screens within 1-2 hours of your bedtime. The backlit blue light displays of screens suppress melatonin production, which is the hormone, that helps you sleep.

2.) Exercise regular.Exercise improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep restorative stages of sleep.

3.) Avoid Caffeine, Nicotine and Alcohol before bed. The stimulating effects of these can have a major effect on your sleeping patterns.

4.) Practice Mindfulness. For a lot of us, lying in bed at night is where our mind begins to overrun bringing on worry and stress. There are some progressive relaxation techniques that you can do before bed that can help your mind from wondering and allow you to completely relax.

5.) Stick to a Sleep Schedule. Try to go to bed and get up at the same time every day. Being consistent reinforces your body’s sleep-wake cycle…

National Nutrition Month

By Joanie in Health Tips, Lifestyle Tips on 16 March 2022

Are you looking to make some changes towards a healthier you? Than National Nutrition Month is the perfect time to do it! This month focuses on the importance of healthy eating, making informed food choices & creating long lasting fitness goals.

Research shows that starting slow & making small changes is the most successful long-term strategy for healthy changes. Here are just a few habits you can start with:

🥚Eat breakfast – Have a nutritious breakfast to give your body the energy it needs to take on the day.

🍎Make 1/2 your plate Fruits & Veggies –Fruits & Veggies are filled with vitamins, minerals, antioxidants & dietary fibre, which is essential for optimum health.

🍽️ Watch Portion Sizes – Eating too much or too little of any of the major food groups can be bad for your health so it important to be conscious of portion sizes.

💧Drink Plenty of Water – Drinking enough water is crucial for the functionality of every system in our body. Experts recommend eight 8-ounce glasses per day.

🏃‍Be Active -As a general goal, aim for at least 30 minutes of moderate physical activity every day

🐟Eat Fish twice a week – Aim for at least 2 portions of fish every week, 1 of which should be an oily fish such as salmon or mackerel.

⏳Eat Slowly – The benefits of eating slowly include better digestion, better hydration, easier weight loss & greater satisfaction with our meals.

🍳 Cook from home – Studies show that people who regularly eat home-cooked meals made with fresh ingredients tend to be healthier as they consume less sugar & processed foods, which can result in more energy & better health.

🥗Choose Nutrient Dense Foods – Consume foods high in vitamins, minerals, fibre & antioxidants, which are not only good for your health but also low in calories. They include brightly coloured fruits & veggies, fortified & fibre rich grains, & lean meats, beans, & nuts.

🍬Reduce Added Sugars – Many people consume more sugar than they realize. It’s important to be aware of your sugar intake because added sugars contribute zero nutrients & added calories. Too much sugar can also lead to extra pounds & can contribute to chronic illness.

Eating Disorder Awareness Week

By Joanie in Health Tips, Lifestyle Tips on 1 March 2022

Eating Disorder Awareness Week is a National campaign that takes place every year in order to raise awareness about eating disorders and provide resources for those who are curious about the disorders or who are interested in seeking treatment.

What is an Eating Disorder? The most common eating disorders are:

Anorexia Nervosa – when you try to keep your weight as low as possible by not eating enough food, exercising too much, or both.
Bulimia – when you sometimes lose control and eat a lot of food in a very short amount of time (binging) and are then deliberately sick, use laxatives, restrict what you eat, or do too much exercise to try to stop yourself gaining weight.

Binge Eating Disorder (BED) – when you regularly lose control of your eating, eat large portions of food all at once until you feel uncomfortably full, and are then often upset or guilty.

Other specified Feeding or Eating Disorder (OSFED) – when your symptoms don’t exactly match those of anorexia, bulimia or binge eating disorder, but it doesn’t mean it’s a less serious illness.

On average, 149 weeks pass before those experiencing eating disorder symptoms seek help. We know that the sooner someone gets the treatment they need, the more likely they are to make a full and fast recovery. That is why it so important that we raise awareness of the signs and symptoms of an eating disorder and encourage and empower people to take action now no matter how long their symptoms have been present.

For more information about the week and to find out how to get involved, visit the Beating Eating Disorders Website –

https://www.beateatingdisorders.org.uk/edaw

#eatingdisordersawarenessweek #thehealthylifefoundation