Get up & get moving to ward off depression!

Fight depression.  Exercise!

You might think a highly developed nation, like the United States, would be filled with happy people. But, in one recent study, America was found to be the second most-depressed nation (just behind France), and a woman living in America is six-times more likely to be depressed than a man living in China! According to the Centers for Disease Control & Prevention, 1 in 10 Americans suffer from depression.

These sad statistics may be partially explained by our nation’s sedentary behaviors! A recent study examined the behaviors of almost 50,000 women. Researchers found that women who exercise 90 minutes or more each day were 20% less likely to be diagnosed with depression than women who exercised 10 minutes or less per day. In addition, time spent watching television was found to increase the study participants’ risk for depression! Women who watched three or more hours of T.V. were 13% more likely to be diagnosed with depression.

Researchers were quick to point out that some of the participants may have been experiencing symptoms associated with depression, which may have led to them exercising less frequently. However, this study helps support the notions that exercise can boost your mood and time spent in front of the T.V. doesn’t do any favors for your body or your mental health.

Exercising more and spending less time in front of the T.V. may be especially significant in these shorter, darker fall days. Many people find they feel tired, unmotivated, and experience other symptoms of depression in the fall and winter, related to the decrease in exposure to sunlight. One of the recommendations for people who feel blue in the winter is to spend some time each day outdoors. You can combine efforts by exercising outdoors: taking a walk, doing yard work, biking, hiking, or going for a jog are great ways to get some sunshine and decrease your risk of depression.

If you feel any symptoms associated with depression, you should talk with your healthcare provider. And remember, following a more active, less sedentary lifestyle is an effective way to keep your body and your brain in tip-top shape.

4 Tips For Healthy Holiday Weight Loss

Beautiful fall foliage, cozy sweaters, turkey dinners, and holiday music. ‘Tis the season for festivities, but it’s also the season for runny, red noses and coughs that keep you up at night! According to statistics, the average adult gets 2-4 colds each year. But, you aren’t doomed to spend your holidays feeling under the weather! There are some things you can do to boost your immune system and have a healthy holiday season.

#1 Get Some Sleep

It is no secret that getting adequate amounts of quality sleep is important. A 2009 study found that people who get less than 7 hours of sleep each night are almost three times as likely to catch a cold. If your sleep is interrupted because you wake up during the night or if you have trouble falling asleep, you are more than five times as likely to find yourself in the throes of a cold. Most experts recommend 6-8 hours of sleep per night. So, take advantage of the shorter days and head to bed when you feel tired.

Chill out.  Stay healthy.  Lose weight.

#2 Meditate

Meditation has long been touted as a way to manage stress. According to a recent study, a regular meditation practice can also boost your immune system and help you fight off that cold you were probably exposed to while completing your holiday shopping! To reap the benefits, you have to meditate on a regular basis.  Try starting with just 2-5 minutes per session; you will still benefit from just a few minutes of mindful meditation.

#3 Lower Your Cholesterol

It might seem as though cholesterol and your body’s ability to ward off a cold is completely unrelated. However, in a study published earlier this year, researchers found that hormones released when your body’s immune system is stimulated decrease cholesterol levels. Viruses and some bacteria need cholesterol in order to grow. So, it makes sense if we lower the cholesterol in our body, the viruses may not be able to survive. 

#4 Exercise

Exercise and immune function is definitely a situation where more is NOT better! A NY Times article explores the relationship between exercise and immune function, especially as it relates to intensity of exercise. As the article explains, several studies have found that workouts of long duration or high intensity have a negative effect on immunity, as well as weight loss. However, leisurely workouts of short duration and low intensity boost your immune system, so you are more likely to fight off the sniffles. Aim for 20-30 minutes of activity, like a moderate walk, to boost your immune system.  Burning off some holiday treats helps weight loss too.

Back Pain Relieved with Yoga

Yoga is top back pain treatment.

Spending hours sitting in front of a computer, stress, lots of time driving in traffic, and extra body weight are all contributing factors to one of the most common and costly problems in America: back pain. It’s estimated that about 80% of American people experience back pain. And, sufferers spend nearly $7000 per year on medical costs associated with managing back pain.

A new study may offer a ray of hope for those who are tired of hurting and spending loads of cash to find relief.  Researchers gave study participants, who were sufferers of chronic back pain, one of two treatments: traditional medical treatment or a 12-week yoga program. Those who participated in the yoga program saw greater improvements in function and were able to participate in 30% more activities than those who received standard medical treatment. The yogis also had more confidence in their ability to perform activites in their daily life. By improving function and increasing confidence, people can enjoy an enhanced quality of life, which often suffers when individuals are hindered by chronic pain.

Yoga is a form of mind-body exercise that increases joint mobility, improves flexibility, and builds strength - all of which contribute to a healthier back. Yoga also has many psychological benefits like improved coping skills and stress reduction. One study found that yoga was better than other forms of exercise for managing mood and anxiety. Psychological stress, anxiety, and depression can increase back pain. So, managing your mood with a regular yoga practice may be another key to reducing back pain.

But, don’t expect results overnight.  Yoga is considered a “practice”; and just like anything else, you have to practice regularly to see progress! Here are a few important lessons from yoga that are especially important for those who have experienced any form of pain:

• Listen to your body & know when to stop.
• Participate without judgment and competition; this helps keep you from overdoing it.
• Let go of expectations and accept where you are on that particular day.
• Try to maintain a calm, steady breath, which you can’t do if you’ve pushed beyond your comfortable limits.
• Be present in the moment and let go of worries, anxiety, or distracting thoughts.
• Have fun – it’s one of the best stress (and pain) relievers around.

Lose Weight by Tricking Your Brain

Weight loss can be complicated.

There's more to losing weight than just willpower.

Has this ever happened to you:  after working hard to lose weight, the scale starts tipping in the wrong direction?  Ever get utterly  frustrated throw in the towel?   A new study explains why there is more to this situation than just willpower.

A recent study published in the New England Journal of Medicine followed 50 people for over a year. What they found was that as people lose weight, their hormones respond by stimulating hunger and sending messages to “eat more”. The hormone gherlin tells us to eat more; the hormone leptin tells us to stop eating. When we lose weight, it appears that the body produces more gherlin and less leptin to try to encourage our body to regain the weight. From an evolutionary stand-point, this makes sense: if your body senses calorie restriction,  it sends messages to eat more in order to survive. But, from a dieter’s perspective, this is frustrating and explains why it is so difficult to maintain weight loss.

Here are simple strategies to help you “outsmart” your body for weight loss:

• Weigh yourself daily. One study found that people who weighed themselves daily were able to maintain weight loss; their counterparts who didn’t weigh themselves gained back at least 5 pounds. And being accountable for weigh-ins (like texting HEALTHeME or using your online tracker) helps people be more successful maintaining weight loss!
• Re-fuel with fruits & vegetables. Not only are they naturally low in calories and fat, they’re also high in fiber. Fiber keeps you feeling full and satisfied. So, when you’re body is telling you it’s hungry, fruits & veggies make a satisfying snack with staying power!
• Re-train your brain. One 2008 study found sugar can be an addictive substance. Get rid of the Halloween candy and make sure you only have healthy snacks on hand. Eventually, you can train your brain to crave healthy foods!
• Move your body. Exercise helps maintain a healthy body weight. Plus, exercise fights stress and boredom – both of which make you think you’re hungry, even when you’re not!
• Think before you drink. People who drink sodas, even diet sodas, weigh more than those who drink water. Plus, the signals your body sends when it is dehydrated can mimic the messages sent when you’re actually hungry! Aim for 6-8 glasses of water each day!

Healthy Living & Cancer Prevention

Healthy living.

October is Breast Cancer Awareness Month. In light of this devastating disease, it’s important to bring awareness to the link between healthy living and your risk of developing any cancer. According to the American Cancer Society, one out of every three cancer diagnoses can be linked to excess body weight, an unhealthy diet, or inactivity. Of these, excess body weight seems to be the most serious of the risk factors! In fact, 14%-20% of all cancer deaths are associated with overweight or obesity.

Increasing the amount of physical activity you get can help you maintain a healthy body weight and may also be an important cancer-prevention tool. A recent Japanese study found women who exercised 8-10 hours each week were more likely to enter menopause earlier than their inactive counterparts. This is significant because researchers believe that exposure to hormones, like estrogen, increase the risk of developing certain cancers. By entering menopause earlier, you decrease your exposure to some hormones, thereby decreasing your risk of cancer.  

But, exercise alone isn’t enough.  Healthy behaviors, like following a healthy diet and getting adequate sleep, are an essential part of cancer prevention. One study of almost 6,000 women found that exercise was only effective in helping prevent cancer if she also got at least 7 hours of sleep each night. Sleeping less than 7 hours nightly appeared to negate the cancer-prevention benefits of exercise.

Working towards a healthy body weight through regular physical activity, making healthy food choices, and getting quality sleep will do more than just help you fit into your favorite fall jeans! In fact, these changes may help prevent diseases like cancer and help you live a longer, happier life.

Think Before You Drink!

Soda packs on the pounds.

From sodas to sports drinks and sugary coffee concoctions, sweetened beverages are everywhere! And, most Americans drink at least one of these sugary beverages per day. According to the Centers for Disease Control and Prevention, the average male consumes 175 calories from beverages per day; the average woman consumes 94 sugary-drink calories daily. Even drinks you might consider “innocent”, like sports drinks and vitamin-enhanced water, contain calories and are loaded with sugar.

The average bottle of soda or juice has 2 servings per bottle and around 200-250 calories per bottle.

One recent study examined the effects of drinking juice versus eating the real fruit. Researchers found that people who drank juice gained more weight than those who ate fruit. Most juices are missing fiber, a key to feeling full and satisfied. So, even though you are consuming calories in these sugary beverages, your body doesn’t feel “full” and you continue to eat a regular meal on top of your calorie-dense drink. This leads extra calories and weight gain.

Interestingly, researchers of the aforementioned study also found that people who didn’t compensate for the extra fruits they were eating also gained weight! Although they didn’t gain as much weight as the juice drinkers, they did gain a few extra pounds. This brings up the key point that fruits and vegetables need to be eaten in place of, and not in addition to, high-calorie foods and sweetened beverages.

Finding the Right Exercise Intensity for Weight Loss.

Best Intensity for Weight Loss

Could exercise be a “magic bullet” for health?   It's certainly true that regular exercise helps prevent major diseases like cancer and diabetes; exercise can boost your mood, increase energy, and battle depression; exercise can also help weight loss.  A tough workout can also leave you feeling sore, tired, and ready to hang-up your workout gear for good.

Don’t love high intensity workouts? Here's some some good news:

"According to a recent study, women who participated in more moderate intensity workout sessions were happier, more energized, less anxious, and more likely to stick with their exercise program."

 

Moderate-intensity exercisers also reported increased levels of self-efficacy. Self-efficacy is the belief that you have the knowledge and ability to achieve a certain goal and is a key to weight loss. One study found that improved self-efficacy during the course of a weight loss program increased the amount of weight participants lost - a double bonus!

So, what exactly is moderate intensity?   Well, one of the easiest and most effective ways to gauge the intensity of your workout is using a rate of perceived exertion (RPE) scale. RPE scales involve assessing how hard you feel you are working. There are several scales out there but most people chose a 0-10 scale:

• 0 = sitting on a couch, totally relaxed
• 1 = very weak, very little effort
• 2 = weak, little effort
• 3 = moderate effort
• 4 = somewhat strong
• 5 = strong, challenging
• 6 = a little more challenging
• 7 = very strong, very challenging
• 8 = very, very hard
• 9 = extremely difficult
• 10 = hardest exercise you can imagine

Most people will be most comfortable exercising between 3-5 on the scale. Staying in the moderate intensity range may help you feel better after your workout and more likely to stick with your exercise program.

Fitness Myths De-bunked!

What's best for weight loss?

There's much fitness information and misinformation floating around that you may be left feeling baffled. Should I run or not run? If I do run, do I have to run barefoot? Then, to crunch or not to crunch? Let’s take a look at some common fitness issues.

• The crunch controversy

When you want to tighten your tummy, you might be tempted to drop and do a whole bunch of crunches. But, research indicates traditional crunches may not be the best way to train your core. One classic study found that Pilates exercises were more effective than traditional crunches for working the major muscles of your core (rectus abdominis and obliques). So, there may be better ways to train your tummy, but are crunches dangerous? Probably not if you’re careful about the way you perform them! Some experts suggest maintaining neutral position of your back is the key to performing a safe and effective crunch.

• Running realities

Contrary to popular belief, running isn’t just something for twenty-somethings! Several studies indicate running is not linked to a higher incidence of knee problems and may even be beneficial. If you’re ready to lace up your running shoes, you might be surprised to hear about a growing number of people who are running sans shoes. Is it safe and will barefoot running prevent injury? In one recent study, researchers found there is no difference between running barefoot or running in well-cushioned shoes with regards to injury. Quick Tip: start slow, build a good base of endurance by walking before you start jogging, listen to your body, and talk to your doctor before beginning any exercise program.

HIT it hard.

• Think you have to spend hours in the gym to be fit? One study demonstrates that less truly is more when it comes to getting your “fit” on! High intensity interval training (HIT), which involves short bursts of exercise followed by a brief period of rest, may provide the same muscle building benefits as longer, more traditional exercise sessions. Researchers in the study found that doing 10 one-minute bursts of exercise followed by one minute of rest 3 times per week elicited the same muscle-building effect as longer, more continuous exercise. Another, more recent study found high intensity interval training to be as effective as traditional training to reduce the risk of heart disease in children. However, this benefit was achieved with 85% less time! To be successful with this type of training, the intervals have to be high intensity; but that’s pretty do-able for most people because they know a break is coming.  A word of caution: make sure you have a base of endurance from some regular cardiovascular exercise before taking on high intensity interval training.

Stretching for weight loss

Stretching and weight loss.

From reducing blood pressure to helping you manage stress, there are many benefits associated with an exercise program. But, one of the most important aspects of your workout takes place after you finish: it’s your post-stretch.

Some of the benefits associated with stretching include decreased muscle tension and soreness, improved posture, and decreased risk of injury. Reducing the risk of injury is especially important for people just beginning an exercise or weight loss program. There is nothing more frustrating than committing to change and then being unable to stick with it because you are side-lined by pain or injury.  

Make the most out of stretching: 

• Stretch muscles only after they are warm! “Cold” muscles that haven’t been warmed up properly should not be stretched because this can increase the risk of injury. Warm up for a few minutes or wait until after your walk before stretching.
• No pain, lots of gain! If you stretch to the point of pain, muscles will contract to protect your joints from injury; this is exactly the opposite of what you’re trying to achieve! So, go slow, and stretch to the point of tension – not pain!
• Take a deep breath! Breathing helps the muscles (and you) relax so continue to take full, deep breaths while stretching. You can even use your breath to time your stretch by holding each stretch for 3-4 deep breaths (about 15-30 seconds).
• Don’t bounce! When you stretch a muscle, take your time getting into the stretch and then hold it. Holding your stretch gives the muscle time to relax and is more effective.

Here are some stretches to include in your post-walk routine:

1. Calf Stretch: step forward with your left leg and keep your right foot on the floor (toe pointing forward, heel down on the ground). Lunge forward by bending the left knee (it should line up directly over the ankle, not over your toe). Continue to press the right heel into the ground and don’t let it come up. You should feel this in the lower part of your right leg (calf and ankle). Hold for 15-30 seconds, repeat on the other side.
2. Hip Flexor Stretch: keep your left leg back in the lunge position. Come up on your left toe and tuck your hips under your body (think of a puppy dog tucking his tail between his legs). You’ll probably feel that stretch right away in your hip flexors, at the top & front of your hip. If you need a deeper stretch, you can bend the right knee a little bit. Hold for 15-30 seconds, repeat on the other side.
3. Hamstring Stretch: step one foot forward with your heel on the ground, toe up. Keep your toe up and bend at the hips with a flat back until you feel the stretch on the back of your thigh. Think about bringing your heart towards your knee; don’t let your forehead lead towards your foot – this will cause your back to round. Hold for 15-30 seconds, repeat on other side.
4. Outer Thigh Stretch: sit down and pick up your right leg; leave your left foot on the ground. Cross your right ankle just above your left knee; your right knee should fall out to the side. When you look down, it should look like the number 4 or a triangle. Flex your right foot. If you don’t feel the stretch on the outside of your leg, lean forward just a little bit. If you feel too much, straighten out the left leg.

HEALTHeME Part of a Panel with State Treasurer Cowell

HEALTHeME is excited to be considered one of North Carolina’s most promising companies. On Wednesday, September 14^th, HEALTHeME CVO Sloan Rachmuth was invited to sit on a panel with State Treasurer Janet Cowell to discuss North Carolina’s Innovation Fund and other strategies for growing companies to secure funding.

The North Carolina Council for Entrepreneurial Development (CED), whose mission is to attract entrepreneurs and growing companies to North Carolina, arranged the panel. Growing companies, like HEALTHeME, help accelerate entrepreneurship by attracting attention to growth-phase companies and providing mentorship to others within the community.

Can you control your health destiny?

Exercising 10 minutes a day boosts health.

Good news: new research says you are in control of your own disease destiny.   Your DNA determines what color eyes you have and how tall you are, but your family history doesn’t have to dictate whether or not you develop chronic conditions.  Even making small lifestyle changes can have a huge impact on your health.  

A new study analzyed the health habits of more than 200,000 Americans over 10 years. Researchers found that walking and eating more veggies can decrease a person’s risk for developing type II diabetes, even if the individual was overweight! 

Based on study findings, a woman with a healthy BMI who exercises regularly, eats a healthy diet, doesn’t smoke, and drinks moderately is 84% less likely to develop diabetes than her less-than-healthy counterpart; a man following a similar healthy lifestyle is 72% less likely to develop diabetes than his unhealthy counterpart. Although following a healthy lifestyle helps decrease a person’s risk for developing diabetes, researchers point out the most important predictor for developing diabetes was weight.

Diabetes isn’t the only disease healthy living can protect against. A recent report issued by the World Cancer Research Fund stated that 2.8 million cases of cancer could be prevented each year if people followed a healthier lifestyle. Surprise, surprise: according to this report, increasing healthy behaviors (physical activity and diet) and decreasing unhealthy behaviors (smoking and alcohol consumption) could dramatically reduce cancer and death rates.

Many people focus on what the scale says as an indicator of health but it’s important to recognize your weight is just one piece of the puzzle. Behaviors you can control, such as exercising ten minutes every day and eating 5-9 servings of fruits and vegetables, can improve your health and prevent disease.

Help Your Heart by Going Meat-Free.

We care about your heart!

Heart disease is the number one killer in America. What makes this statistic even more staggering is the fact that heart disease is virtually unheard of in many cultures around the world. Several doctors leading the fight against heart disease claim the American diet is to blame!

In one article, Dr. Caldwell Esselstyn Jr., a Cleveland Clinic physician, discusses the benefits of a vegan diet and its ability to prevent or reverse heart disease. A vegan diet means no animal-based products: no meat, no dairy, and no eggs. According to this article, a heart-protective diet also includes no added oils. But the list of “no-no’s” on this plan may be worth the sacrifice! Dr. Esselstyn has been working with patients since 1985 and has seen reduction of the blockages in the blood vessels of his patients’ hearts when patients follow this diet.

Dr. Dean Ornish, a well-known physician, also promotes a plant-based diet full of fruits, vegetables, and beans to prevent or reverse heart disease. One of Dr. Ornish’s heart-smart diet converts is former President Bill Clinton. In a recent interview, former President Clinton discusses his “past-life” as a burgers-and-fries kind of guy. However, he also suffered from heart disease, landing him in the hospital multiple times. He claims overhauling his diet has improved his heart health and helped him lose more than 20 pounds.

These reports come on the tails of a recent study that found eating red meat raises your risk of type II diabetes. According to this study, replacing one serving of meat with one serving of low-fat dairy, nuts, or whole grains each day could cut your risk of type II diabetes by 16-35%!

If you can’t eat meat or other animal by-products, then what can you eat on this heart-healthy diet? Your shopping list might include some of the following:

• Tofu
• Beans/legumes
• Vegetables, especially green, leafy veggies like kale and Swiss chard
• Fruits
• Nuts & nut butters
• Whole grains, especially protein rich quinoa
• Soy/Almond Milk

So, even if you aren’t ready to “veganize” your diet, you might want to consider taking a little meat out of your diet and trying one or two of these heart-smart options.