Now that Thanksgiving is over, you may be looking at the next month and thinking, How will I get everything done? In the coming weeks, you’ll probably be overscheduled and overstressed, and you may run the risk of overeating. But take a minute to devise a game plan. You can be healthy and calm, no matter what time of year it is.

Here are some ideas to consider:

· Eat beforehand. Before going to a party or festive meal, have a high-protein snack (peanut butter on apple slices, for example), so you aren’t ravenous when you walk through the door.

· Add to the menu. If you’re hosting, be sure to provide roasted veggies, tossed salad, or other good-for-you options. If you’re a guest, offer to bring a healthy dish to share.

· Be social. Just because there is a huge buffet table, not every event has to be about food. Distract yourself from the munchies by mingling with other guests or playing a game with the kids.

· Have just a little. Do your best to eat mostly fruits, veggies, and lean protein. But, this time of year, if you just have to indulge in the creamy mashed potatoes, that’s okay. Have a spoonful or two, but don’t treat yourself to seconds.

· Watch what you drink. Booze, eggnog, and punch are loaded with empty calories. If you choose to use alcohol, be careful of the amount. Most experts suggest no more than one drink a day for women, two for men. Opt for sparkling water when you have the chance.

· Break a sweat. Are you so busy that exercise takes a back seat to your other activities? Don’t make that mistake. Being active is most important when you’re stressed. Exercise will lift your mood and burn off that sugar cookie you just couldn’t do without.

· Write it down. Feeling overwhelmed? Try making a list of everything you need to do. You’ll feel more organized if you make a note of each task and then check it off as you finish it.

· Just say no. This can be fun few weeks, but you don’t have to attend every party you’re invited to. Decide which causes and events really matter to you, and say no thanks to the rest. Instead, give yourself some time to catch up on errands or simply relax.

To learn more about healthy eating, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-877-442-2362. Serving St. Petersburg and all of Tampa Bay, we’re here to answer any questions you have.

Sources:

Edward White Hospital

PersonalTrainerz.com

Oprah.com

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You’ve probably heard that a glass of wine can be good for you. But that doesn’t mean you should finish a bottle every night. As with all things, moderation is key.

The holiday season is upon us, and that means parties and dinners and celebrations. The alcohol will likely be flowing everywhere you go. So do you know when to say when?

The Health Benefits

Most doctors agree that moderate alcohol use can be beneficial. It can reduce your risk of developing heart disease, having gallstones, or experiencing a stroke. However, the word moderate is key. For women, moderate use means no more than one drink a day; for men, it’s two drinks. And the definition of one drink is this:

· 12 ounces of beer

· 5 ounces of wine

· 1.5 ounces of spirits

The Health Risks

While moderate alcohol consumption may have some health benefits, those positives may not apply to everyone. And if you drink more than you should, you could be putting your health at serious risk. Here are some conditions that are linked to alcohol abuse:

· Certain cancers

· High blood pressure

· Cirrhosis of the liver

· Pancreatitis

· Accidental injury or death

· Depression and suicide

· Pregnancy complications

When You Shouldn’t Drink at All

Many people do just fine with having a few drinks a week, but there are times when you should avoid alcohol altogether. Here are some examples

· If you’re pregnant or trying to conceive

· If you’ve been diagnosed as an alcoholic

· If you have liver or pancreatic disease

· If you plan to drive a vehicle

· If you take medications that alcohol could interfere with

So before you head out to a holiday get-together, have a game plan. Indulge in a drink or two if you choose to and have no other health risks. Even then, be sure to drink water as well, so you don’t get dehydrated. Otherwise, stick with sparkling water, sparkling cider, or juice. There are plenty of ways to enjoy the festivities without putting your health on the line. Never feel pressured to indulge.

To learn more about alcohol abuse and how to avoid it, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-877-442-2362. Serving St. Petersburg and Tampa Bay, we’re here to answer all your questions.

Sources:

Edward White Hospital

Centers for Disease Control and Prevention

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What are your plans for Thanksgiving? If you’re like most people, your day revolves around a big meal shared with family and friends. While it can be fun to feast during the holidays, remember that being healthy is a year-round commitment. So take some easy steps to enjoy the day but be good to your heart, too.

• Take the turkey. Lean protein is great for you, so feel free to add turkey to your plate. Just leave off the skin and watch the portion size.

• Make room for veggies. Fall vegetables are loaded with vitamins and minerals, so reserve half of your plate for roasted squash, sweet potatoes, and other seasonal superstars.

• Watch the starches. Sure, mashed potatoes can be delicious, but they may be laden with heavy cream and butter. Take just a little.

• Don’t get stuffed. Stuffing is a huge part of Thanksgiving. If you have a choice, stick with a version that has celery, pears, or other interesting crunchy ingredients. That way you’ll get some fiber along with your tasty treat.

• Be careful of the casseroles. For some people, cornbread casserole or green bean casserole is a mainstay of the Turkey Day meal. But these dishes are often high in fat and cholesterol. If you just can’t do without, make do with a small portion.

• Stick with whole grains. Help yourself to a whole grain roll, not a buttery white one.

• Make a toast. Unless alcohol is an issue for you, feel free to have a glass of wine. Red wine can be good for your heart—just don’t overdo it. Experts suggest that women have no more than one drink a day, two for men.

• Enjoy dessert. It’s hard to say no to the dessert spread that may be in front of you. Try a tiny sliver of pumpkin or apple pie, and hold the whipped cream. Pair your pastry with herbal tea to help you relax.

There’s no reason not to take pleasure in your holiday feast, but be sure to practice moderation. If you can, make time for a walk after dinner so you can burn a few calories. And if you settle in to watch some football, steer clear of the beer and munchies. You can cheer for your team without overindulging.

To learn more about heart-healthy nutrition, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-877-442-2362. Serving St. Petersburg and all of Tampa Bay, we’re here to answer all your questions.

Sources:

Edward White Hospital

American Heart Association

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Breathe in. Breathe out. You probably don’t even think about that simple involuntary act. But your lungs help you breathe on average between 15 to 20 times a minute. That’s more than 20,000 breaths a day.

Clearly, your lungs are crucial for your overall health. They are part of the respiratory system that brings fresh air into your body and dispels carbon dioxide from your body. Your lungs work hard, but their tissues are very delicate. They are directly connected the outside environment because they’re affected by anything you breathe in.

Protecting Your Lungs

Although your body has a natural defense system to keep your lungs healthy, you can still be susceptible to lung disease. Here are ways you can protect your lungs.

• Don’t smoke. There are thousands of chemicals in cigarette smoke that can cause cancer and a host of other diseases. If you don’t smoke, don’t start. And if you do smoke, find a way to quit. November is Lung Cancer Awareness month, and November 18 is the Great American Smokeout. So this is the perfect time to kick the cigarette habit.

• Limit your smoke exposure. If people around you smoke, ask them to stop—or do it somewhere else. Find ways to change your environment.

• Watch pollution. On days when air pollution is at its worst, avoid exercising outside. Do what you can to limit your exposure to pollution.

• Check for chemicals. Find out if your home or workplace has been checked for radon, asbestos, and other toxins. These play a part in lung cancer and other diseases.

• Avoid infection. Colds and infections can be hazardous to your respiratory system, so try to stay healthy. Wash your hands frequently, get the flu vaccine each year, and if possible stay away from crowds during cold and flu season.

Types of Lung Disease

If your lungs are damaged by smoke, chemicals, and other toxins, you may develop lung disease. Here are some specific issues.

• Lung cancer: Lung cancer is a serious condition and is the most common cause of cancer death. More people die from lung cancer than from breast, prostate, ovarian, lymph, and colon cancers combined. The leading cause of lung cancer is cigarette smoking, but it can also be linked to secondhand smoke, air pollution, and exposure to other toxins.

• COPD: Chronic obstructive pulmonary disease (COPD) is the fourth leading cause of death in the United States. Also called emphysema and chronic bronchitis, it is a progressive condition marked by difficulty breathing. Smoking, pollution, and chemical exposure can all lead to COPD.

• Asthma: This is a chronic condition that often starts in childhood. It is characterized by wheezing, coughing, and shortness of breath. Causes include respiratory infections, chemical exposure, and secondhand smoke.

• Influenza: Everyone is at risk for getting the flu. It is very contagious and can become serious especially for people with asthma or other lung issues.

To learn more about lung health or preventing lung disease, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-877-442-2362. Serving St. Petersburg and the Tampa Bay area, we’re here to answer all your questions.

Sources:

Edward White Hospital
American Lung Association
Lung Cancer Alliance
LungCancer.org

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What does November mean to you? Election Day? Veterans’ Day? Thanksgiving? Yes, this month is characterized by all those things. But it’s also National Diabetes Month.

Unless your life has been directly affected by diabetes, you may not know a lot about the condition. But now is the time to learn what it is, how you might prevent it, and what the warning signs are.

Diabetes Basics

In the United States, nearly 24 million people have diabetes. And research says that another 57 million people are at high risk for developing the condition. Essentially, having diabetes means you have high glucose levels in your bloodstream, and this is caused by your body’s inability to produce insulin effectively.

• Type 1 Diabetes: If you have this chronic condition, your immune system attacks and destroys cells that produce insulin, allowing sugar to build up in your bloodstream.

• Type 2 Diabetes: This type of diabetes develops over time as your cells become resistant to insulin. This results in sugar build-up.

• Gestational Diabetes: You can develop diabetes when you are pregnant. It happens when the baby’s placenta produces hormones that make your cells resistant to insulin.

Preventing Diabetes

Unfortunately, there is no way to prevent type 1 diabetes, since the cause is unclear. If family members have it, you are at high risk, suggesting that it could be genetic.

As for type 2 diabetes, there are some ways to keep it at bay. Consider these guidelines:

• Control your blood pressure and cholesterol, since high readings can lead to diabetes or make diabetes worse.
• Maintain a healthy weight. Research shows that extra fatty tissue, especially around the waist, can lead to insulin resistance.
• Be active. Set your goal for 30 minutes of exercise most days of the week.
• Eat a healthy diet, concentrating on fruits, vegetables and whole grains. Avoid simple carbohydrates.

If a family member has type 2 diabetes, or if you were overweight before becoming pregnant, you may be at risk for gestational diabetes. Your doctor will routinely test you for the condition.

Warning Signs

Pay attention to your body, and listen to the signals it may be sending. Here are some symptoms of type 1 and type 2 diabetes to watch for:

• Being thirsty more often
• Experiencing extreme fatigue
• Having to urinate frequently
• Having wounds that are slow to heal
• Getting frequent infections, including those of bladder, vagina, gums, or skin
• Experiencing blurry vision
• Losing weight without explanation

If you suspect that you have diabetes, don’t hesitate to get checked and learn to control it. It is a serious condition that can put your life at risk. Consider these statistics:

• Research suggests that two-thirds of people with diabetes will die from stroke or heart disease.
• Diabetes is the leading cause of kidney failure.
• Between 60 percent and 70 percent of people with diabetes suffer from nerve damage. This damage can result in pain in feet and hands, slowed digestion, and other issues.
• Diabetes is the leading cause of new cases of adult blindness.
• Unless current trends change, studies suggest that one of every three children born in the United States today will face a future with diabetes.

To learn more about diabetes, contact Edward White Hospital. Visit us online or call Consult-A-Nurse® at 1-888-243-3627. Serving St. Petersburg and the Tampa Bay area, we’re here to answer all your questions.

Sources:

Edward White Hospital

American Diabetes Association

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