BLOG 562 WHO IS EXERCISING

BLOG 562 WHO IS EXERCISING

Despite the growing awareness of health and wellness, millions of Americans still struggle to incorporate regular physical activity into their lives. According to recent data, only 23% of U.S. adults meet the recommended guidelines for both aerobic and muscle-strengthening activities each week. That means more than ¾ of adults don’t meet the national standards. That means only one in five adults exercise daily.

Among children, the numbers are very concerning. Over 75% of U.S. kids are active for less than the recommended 60 minutes per day. Research consistently shows that children of active parents are more likely to adopt exercise habits themselves.

There are several reasons why Americans skip regular workouts:

1. Time constraints: Busy schedules and long work hours leave little room for fitness.
2. Cost barriers: Gym memberships and fitness classes can be expensive. Nearly one-third of adults say affordability is an obstacle.
3. Lack of motivation or knowledge: Some people don’t know where to start or struggle to stay motivated.
4. Health limitations: Chronic conditions, injuries, or age-related issues can make exercise difficult.
5. Environmental factors: Unsafe neighborhoods, lack of parks, or poor weather can discourage outdoor activity.

Exercise isn’t just about looking good. Here’s why it matters:

1. Physical health: Regular activity reduces the risk of heart disease, diabetes, obesity, and certain cancers.
2. Mental health: Exercise boosts mood, reduces anxiety, and improves sleep.
3. Longevity: Active individuals tend to live longer and enjoy better quality of life.
4. Cognitive benefits: Physical activity improves memory, focus, and brain function.
5. Social connection: Group workouts and sports foster community and reduce isolation.

There are many people who make fitness a priority. 53.3% of adults meet aerobic activity guidelines. 96 million adults (60% of those setting New Year’s goals) plan to focus on health and fitness in 2026. 86.3 million adults use fitness apps. Walking tops the list as the most accessible and widely practiced form of exercise. Whether it’s a daily walk, a yoga class, or a home workout, every step counts. And if you’re a parent, remember that your habits today can shape your child’s tomorrow. Movement is medicine that is naturally beneficial in so many ways.

BLOG 561 BROWN vs WHITE RICE

BLOG 561 BROWN vs WHITE RICE

Rice is a popular grain that is a staple of many people’s diets, especially those in Asia. White rice is the more widely consumed type; however, many have turned to brown rice as the healthier option. There are certainly differences between these two types of rice. Both are mostly composed of carbohydrates, with little protein and little fat. Brown rice has about 30 less calories per serving than white rice, but this small caloric difference is marked by other factors that differentiate which rice becomes the healthier choice.

BROWN RICE

Brown rice is a whole grain. This means that it still has all its grains (fibrous bran, nutritious germ, and endosperm). It also contains vitamins, antioxidants, minerals, and fiber. For example, 100 grams of brown rice contains 1.8 grams of fiber. It also contains high amounts of magnesium. Both nutrients help control blood sugar. It also contains a plant compound called lignan which helps protect against heart disease. Lignans lower blood pressure, reduce the amount of fat in the blood, and decrease inflammation. Brown rice does contain phytic acid, which is known for impeding the body’s ability to absorb other nutrients including iron and zinc. Phytic acid is known as the “antinutrient”. Brown rice also contains arsenic, which is a toxic heavy metal. Arsenic is associated with increased risk for type 2 diabetes, cancer, and heart disease.

WHITE RICE

The bran and germ are removed from white rice, making it no longer a whole grain. Bran and germ are the most nutritious part of a grain. White rice is also associated with empty calories due to its lack of nutrients. Unlike most grains, this rice lacks fiber (100 grams =  0.4 grams of fiber). Eating large amounts of white rice has been associated with an increased risk for diabetes. It is high on the glycemic (GI) index, so it does quickly increase blood sugar. On the GI index, brown rice is 50 whereas white rice is 89.

Sticking to ½ cup which is one serving of rice is no easy feat for rice consumers. It just pairs so well with well….everything. When it comes to which type of rice is better for their health, all taste opinions aside, brown rice is the winner. In fact, there wasn’t much to say about white rice because it is just an empty carbohydrate. There’s always a catch, right? The more informed you are the better choices and tools you have to make for your health. Feeling full when we eat should be from foods that are nutritionally packed and beneficial to our bodies, versus just filling ourselves up for pleasure and to suppress hunger.

BLOG 560 SANTA CLAUS

BLOG 560 SANTA CLAUS

Every December, the same familiar figure appears in lights, movies, songs, and shop windows around the world. He is known as a jolly man in a red suit, with a white beard, a big laugh, and an endless supply of gifts. But Santa Claus didn’t appear out of nowhere. His history is a mix of legend, culture, and a little bit of magic

Santa’s origins can be traced back more than 1,600 years to a real person named Saint Nicholas. He was a Christian bishop who lived in what is now Turkey. Saint Nicholas was known for his kindness, especially toward the poor and children. Stories tell of him secretly giving gifts to help families in need.

One famous legend describes him tossing bags of gold down a chimney, which landed in stockings. That story alone planted the seeds for many of today’s Christmas traditions. As cultures mixed and traditions traveled, Saint Nicholas evolved. In the Netherlands, he became Sinterklaas, a gift-bringer who arrived each winter. When Dutch settlers came to America, they brought Sinterklaas with them and over time, the name transformed into “Santa Claus.”

In the 19th century, writers and artists helped shape Santa into the figure we recognize today. Later illustrations dressed him in a red suit, gave him a round belly, and sealed his image as the friendly, magical grandfather of Christmas. Santa’s popularity isn’t just about presents. He represents something much deeper.

He stands for generosity. Santa gives without expecting anything in return. He brings people together. Families gather, traditions are shared, and communities feel a little closer during the holidays. For adults, he’s a reminder of childhood joy, imagination, and hope.

At his heart, Santa Claus is an idea: that kindness matters, that giving feels good, and that believing in something joyful can make life brighter. Whether you see him as a magical visitor from the North Pole, a symbol of the season, or a tradition passed down through generations, Santa continues to remind us of the best parts of being human. And that’s why, year after year, the world still leaves out cookies, hangs stockings, and believes.

BLOG 559 DRINKING WATER

BLOG 559 DRINKING WATER

We all too often hear that we need to drink more water. Staying well hydrated is beneficial for every cell in our body, good for our brain, and is necessary for our body to function efficiently. We have the choice of so many beverages that opting for plain water isn’t always appealing. There are 9 types of water we can drink, so maybe knowing the choices can steer us towards this liquid if there’s a particular type we might like.

1.      Purified water – This is considered safe water because it is water that has been treated so that anything harmful in it like bacteria, parasites, and fungi are removed. However, in this removal process, some of the beneficial substances are also removed. Fluoride would be an example that is removed which helps with tooth decay. Most people prefer purified water, while others consider it the more expensive option.

2.      Tap water – This is the water that is all around us. From our kitchen sink water to the water that flushes the toilet, tap water is everywhere. Most tap water in the U.S. is safe to drink although some people refuse to drink it. It is good for you and cheaper.

3.      Mineral water – This type is full of minerals, specifically calcium, magnesium, and sulfur. Your body doesn’t make these so they’re good to have and they help with digestion. Many people love the taste but don’t prefer the cost of it.

4.      Sparkling water – This water is infused with carbon dioxide gas. Sometimes it is carbonated water or soda water. It gives a fizzy feeling without the sugar and sweeteners. Many brands mineralize the water which is beneficial. This type can be more expensive.

5.      Spring/glacier water – It is mostly clean and toxin free. It can be found in stores, but some types are not tested or filtered. It can also be more expensive depending on the brand.

6.      Alkaline water - It has alkaline minerals and negative oxidation reduction potential (ORP). It has a higher pH than tap water. There is little proof, but some believe that alkaline water can neutralize the acid in your body. However, it can also reduce stomach acidity which then lowers the ability of the stomach lining to kill bad bacteria.

7.      Distilled water – This is water that has been boiled. It is condensed back to liquid. It is more used in cars, aquariums, and for steam ironing. It is drinkable too.

8.      Well water – This comes from the ground so although it may be available even in your own back yard, it might not be safe to drink. It is likely contaminated for drinking purposes.

9.      Flavored water – This is flavored with sugar and/or artificial sweeteners as well as natural and/or artificial flavorings. It gives flavor to your water which tastes good, but it’s not good for maintaining a healthy weight or diabetes.

We need to drink water all day, every day. For some, this is easy but for others water isn’t their beverage of choice. The benefits of water for our body and mind are critical. Water refreshes our quench and every all the muscles, joints, and cells we have. Make a toast to drink water for our health and happiness, inside and out.

BLOG 558 EMOTIONAL EATING

BLOG 558 EMOTIONAL EATING

Emotional eating isn’t just about food….it’s about feelings. The late-night ice cream binge or the bottomless bag of chips during a stressful day isn’t always driven by physical hunger. It’s often a response to emotional discomfort, a way to soothe, distract, or even punish us. But why do we turn to food when our hearts, not our stomachs, are aching?

Emotional eating is the act of consuming food in response to feelings rather than hunger. These foods are usually high in sugar, fat, or carbs. Feelings can range from stress and sadness to boredom and loneliness. Unlike physical hunger, which builds gradually and is satisfied by any food, emotional hunger strikes suddenly and craves specific comfort foods.

There are common emotional triggers and psychological patterns that lead to emotional eating. Stress and cortisol overload are big contributors. When we’re stressed, our bodies release cortisol, a hormone that increases appetite and cravings for fatty, sugary foods. It’s a survival mechanism. However, in modern life, it often leads to overeating. Comfort and nostalgia with certain foods are tied to memories. Examples could be mac and cheese from childhood, or cookies baked by a loved one. Eating them can recreate a sense of safety or warmth.

Emotional eating can be a distraction from pain. It can act as a numbing agent. Instead of facing anxiety, grief, or anger, we distract ourselves by eating food. It’s a temporary escape from discomfort. Emotional eating can be a reward and self-soothing. Many people use food as a reward. Ever said to yourself, “I’ve had a hard day, I deserve this”? It becomes a way to self-soothe when other coping mechanisms aren’t available or feel too hard. Plus, boredom and lack of stimulation can stimulate emotional eating. When life feels dull or unstimulating, eating provides a quick hit of pleasure. It fills the void.

Emotional eating often leads to guilt, shame, and regret, which can trigger more emotional distress and more eating. This creates a vicious cycle which involves the following:

1. Emotional trigger (stress, sadness, etc.)
2. Eating for comfort
3. Temporary relief
4. Guilt or shame
5. Emotional distress returns
6. Repeat

Understanding the “why” is the first step toward change. There are suggestions for strategies to make change. Practice mindful eating. Pay attention to hunger cues, emotional states, and the sensory experience of eating. Emotional awareness helps. Journal or talk about your feelings instead of suppressing them. There are also alternative coping tools such as walking, meditating, calling a friend, or engaging in hobbies when emotions run high. Self-compassion goes a long way too. Replace judgment with kindness. Emotional eating doesn’t make you weak, rather, it makes you human.

Emotional eating isn’t a failure of willpower. Something deeper is going on beneath the surface and a signal is going off. Listening to that signal. Then one can begin to heal not just their relationship with food, but with themselves.

BLOG 557 DONATING BLOOG

BLOG 557 DONATING BLOOD

One of the easiest ways you can volunteer to help others is by donating your blood. In fact, according to the American Red Cross, your donation can save up to three lives. In the U.S., someone is need of blood every two seconds. With a need that high, no wonder we hear of blood drives and donating events. Giving to others always feels good, and donating blood has its own way of being beneficial to the doner as well. It is completely safe when performed properly and with the correct equipment. You can safely donate up to 3 times per year.

Donating blood can help you feel better mentally and physically. Giving to others can reduce stress. It has also been found that donating blood can contribute to lowering the risk of heart attack and heart disease. This is because regularly donating can lower iron stores. This sounds counter intuitive, but lower iron stores reduce the risk of heart attack. Some research suggests donating can also lower blood pressure.

Not everyone is qualified to donate because there can be several risk factors. People with HIV, hepatitis B or C, if you have syphilis, or having West Nile virus, are all reasons you would not be able to donate.  Some people get intimidated or a little scared when considering donating. This is because you might get dizzy, lightheaded, feel arm pain, and/or feel nauseous. Some people do have hemophobia so the site and setting of being around or near blood can be a major deterrent. About 500 ml of blood is taken during a standard donation. After being taken, the blood gets separated into plasma, red cells, and platelets.

We never know when life can present an emergency or disaster. People can lose blood and need more due to major blood loss during surgeries, having severe anemia, having sickle cell disease, form gastrointestinal bleeds, and even from loss of blood during childbirth. Donating blood is an easy, safe, fast way to help save lives. Just a little bit goes a long way and the more people who do it, the more there is to utilize upon demand.

BLOG 556 VERTIGO

BLOG 556 VERTIGO

Vertigo is an off balanced sensation that makes a person feel like they are spinning and dizzy. There are a number of reasons one might experience this. It is most commonly associated with inner ear problems because the inner ear sends signals to the brain about movement. Other causes include Meniere’s disease, which is the buildup of fluid that causes pressure in the ear. Meniere’s can also cause ringing in the ears as well as hearing loss. Another cause of vertigo is associated with BPPV (benign paroxysmal positional vertigo) which is when tiny calcium particles clump up in the canals. An infection called vestibular neuritis or labyrinthitis can cause inflammation in the inner ear. Other causes include migraines, stroke, tumors, medications, or head or neck injuries.

Vertigo can be triggered by changing the position of the head that causes a spinning, swaying, or unbalanced sensation. This can lead to headaches, vomiting, ringing in the ears, or hearing loss.

For many people, vertigo will go away on its own. The brain has the ability to adapt to the triggers. However, some more direct treatment is needed. Vestibular rehabilitation includes physical therapy that strengthens the vestibular system. The vestibular system is responsible for sending signals to the brain for movement in accordance with gravity. Part of this treatment is training the brain to adapt to vertigo symptoms. Medications that can treat nausea and motion sickness can be used as well for vertigo purposes. If the inner ear is swollen, antibiotics can be used or steroids that can help reduce inflammation. Water pills can also help get rid of fluids in the ear, especially if the cause is Meniere’s disease. Surgery can be performed if there is a tumor, neck, or brain injury. Canal repositioning maneuvers can be done to help move the calcium out of the ear canals to be absorbed by the body (this is used to treat BPPV).

Feeling woozy and disoriented can disrupt daily living activities. Vertigo can last for hours or even days. Children try to create the sensation by spinning in circles for this temporary dizziness. Even little movements can heighten the feeling of vertigo. Turning over in bed can increase the uneasy feeling. It is important that a doctor clarify if symptoms are vertigo or if they are more from feelings of faintness or lightheadedness. A patient might be asked to perform coordination tests. They might be asked to walk to look for balance problems or be asked to slide one heel up the other heel again looking for balance. Health care professionals can work with the patient to reduce symptoms. One shouldn’t feel like they just got off a roller coaster in their day-to-day life. Vertigo can really cause distress, but help is available and should be sought after.