All Posts in "Health & Fitness"

With new diet trends emerging on what feels like an almost daily basis, it’s difficult to separate fact from fairytale.
When examining a diet, it’s important to look at the big picture and not be swept away by smoke and mirrors. Here, we examine the pros and cons of three popular diets: Paleo, Whole30 and gluten-free.
With any steps you take toward a healthier lifestyle, don’t forget the importance of moderation, balance and physical activity to round out your journey toward improved health.

Paleo

The Paleo diet has been steadily gaining traction in the health and fitness world for the past several years. The central focus of the Paleo diet revolves around eating the way our ancestral hunter-gatherers did.
Key components of the diet include the elimination of processed foods, grains, dairy, legumes and added sugars. In addition, emphasis is placed on the increased consumption of fruits, vegetables, nuts, seeds, eggs, meat, fish and poultry.
Benefits of the Paleo diet are believed to include improved GI health, energy and mood — and decreased risk for chronic disease. Unfortunately, there is currently limited science-based evidence to support benefits of the Paleo diet.
Supporters of the Paleo diet believe that it paves the way to optimal health. However, the diet has faced criticism over concerns regarding potential nutritional deficiencies due to the elimination of grains and dairy.
The diet has also faced criticism for its potentially high quantity of saturated fat, which has been shown to increase our risk for heart disease.
Since there’s not much research to date, it’s hard to recommend Paleo for a client. It is also hard to say how the Paleo diet stacks up in comparison to other popular diets like the Mediterranean Diet, which has long been revered for is heart-healthy benefits.
However, if you’re looking to improve your health, there are some great concepts that everyone can adopt from the Paleo diet without jumping in head first: decreased consumption of processed foods and added sugars, and increased emphasis on a whole-foods based diet.

Whole30

What is Whole30? It is a paleo-based diet that eliminates all forms of processed foods, and a few others, for 30 days. On Whole30, you eliminate all sugars, alcohol, grains, legumes, soy, dairy, carrageenan, MSG, sulfites and treat-type foods (even with approved ingredients).
At the end of the Whole30 diet, forbidden foods should be slowly reintroduced to see how each one affects your body — similar to an elimination diet one might do to discover food intolerance or allergies.
So what can you eat on the Whole30? Some fruits, tons of vegetables, meat, seafood, eggs and healthy fats from oils, nuts, seeds and avocado.
What are the benefits? The Whole30 program focuses on total body transformation. Instead of focusing on weight loss, Whole30 is designed as a “reset” button to reprogram your body and move forward on a healthy and healing path.
While the Whole30 program may be beneficial for certain individuals, it not is for everyone. Followers should proceed with caution.
The diet may be helpful to eliminate junk foods, but it is equally important to replace those junk foods with nutritionally dense foods like green leafy vegetables, fresh fruit and healthy fats. A great deal of meal planning and forethought is needed to ensure that nutritional needs are being met on Whole30.

Gluten-free

* What is a gluten-free diet?

Gluten is a protein found in wheat, barley and rye grain products. Gluten is also found foods containing these grains, including many processed foods. Foods containing these grains must be avoided when following a gluten-free diet.

  • How do I know if I need to remove gluten from my diet?

Most commonly, gluten is associated with celiac disease, an autoimmune condition in which individuals lack the ability to effectively break down gluten. Celiac disease can be diagnosed with a blood test to check gluten antibody levels. Talk with your doctor if you have concerns or a family history of celiac disease.
There is increasing concern around gluten intolerance or sensitivity. Food sensitivities do not produce an antibody reaction as seen in celiac disease; they often result in symptoms such as gastrointestinal discomfort, skin irritation or headaches.
If you think you may be sensitive to gluten, consider eliminating it from your diet for two to three weeks. At the end of the elimination diet, add gluten back into your diet for one to three days. If symptoms disappear during the trial and/or reappear with the re-addition of gluten, it is likely you may have an underlying sensitivity.
* Is there any harm in removing gluten from my diet?

There is no harm in following a gluten-free diet. Gluten is not an essential protein; therefore eliminating it does no harm.

Great fiber- and nutrient-rich substitutes include gluten-free oats, brown rice or quinoa. Gluten-free options are becoming increasingly accessible. However, remember to be watchful of processed foods that might provide less nutrition. Choose unprocessed, whole grains whenever possible.
Chelsey Lindahl, who wrote this article, is a wellness dietitian at MultiCare Center for Healthy Living, which provides education about about healthy lifestyle choices.

Contributing Author by — May 11, 2016 in Health & Fitness

Osteoporosis is a common disease in which bones become brittle, leading to a higher risk of breaks than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone thickness (bone density or mass).

Osteoporosis can lead to fractures. As bones become thinner and less dense, even a minor bump or fall can cause a serious fracture, which can be a complete or partial break in a bone. Any bone can be affected by osteoporosis, but the most common sites are the hip, spine, and wrist. Fractures in the spine due to osteoporosis can result in height loss or changes in posture.

Osteoporosis usually has no symptoms until a fracture occurs. This is why osteoporosis is often called the ‘silent disease’. Fractures can lead to chronic pain, a loss of independence, disability and even premature death, so managing bone health to avoid fractures is a priority.

For bone health, it is important to eat foods rich in calcium. Like exercise, getting enough calcium is a strategy that helps strengthen bones at any age. You probably already know that dairy products such as milk, cheese, and yogurt provide calcium. Other foods that are high in calcium include: spinach, kale, okra, collards, soybeans, white beans, some fish, like sardines, salmon, perch, and rainbow trout ─ and foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal. Almond milk should be considered, as it has twice the calcium that’s in cow’s milk. If you do not get enough calcium through your diet, it is important to take a calcium supplement.

How much calcium do you need? Women age 50 and younger should get a daily dose of 1,000 mg of calcium from all sources, while women age 51 and older need 1,200 mg. For men, NOF recommends 1,000 mg of calcium daily for those age 70 and younger, and 1,200 mg for men age 71 and older.

Don’t forget about vitamin D. The body needs vitamin D to absorb calcium. Without enough vitamin D, one can’t form enough of the hormone calcitriol (known as the “active vitamin D”). This leads to insufficient calcium absorption from the diet. In this situation, the body must take calcium from its stores in the skeleton, which weakens existing bone and prevents the formation of strong, new bone. You can get vitamin D in three ways: through the skin from sun exposure, from supplements, and from the diet.

Recommended vitamin D-rich foods include fatty fish, like tuna, mackerel, and salmon, beef liver, cheese, egg yolks, and foods fortified with vitamin D such as some dairy products, orange juice, soy milk, and cereals.

Are calcium and vitamin D enough? For people diagnosed with osteoporosis (including those who have experienced a fracture), a balanced diet rich in calcium and vitamin D is only one part of an osteoporosis prevention or treatment program. These strategies may not be enough to stop bone loss caused by lifestyle, medications, or menopause. Osteoporosis treatment is also required, as advised by a doctor. Your doctor can determine the need for an osteoporosis medication in addition to diet and exercise.

 

Source: Comfort Keepers, which has an office in Federal Way.

 

srmedia by — April 21, 2016 in Health & Fitness

Heart disease — still the leading cause of death in American women and men — is preventable.

Uncontrolled blood pressure is the primary cause of the strokes and heart attacks that take the lives of so many. In fact, an American dies from stroke, heart attack and other cardiovascular diseases every 40 seconds.

Try these 7 steps

A healthy heart means a healthy life. Here are seven of the most effective things you can start doing today to help your heart, according to Uma Krishnan, MD, a cardiologist who practices at MultiCare Health System.

  1. Visit your doctor for a heart check.Your doctor will ask about your personal and family history and your lifestyle to help assess the risk of heart disease. She should also perform blood pressure, waist measurement and body mass index tests. And she will draw blood to test your sugar, cholesterol and blood fats (triglycerides) levels, which can give indications before symptoms develop.
  2. If you smoke, stop.Get help to develop a stop-smoking plan that will work for you, such as MultiCare’s QuitSmart Tobacco Cessation Plan: www.multicare.org/tobacco-cessation
  3. Try heart-healthy eating.If you are overweight, eating well will help reduce your weight, cholesterol and other body fats.
  4. Determine your body mass index (BMI).BMI measures body fat based on height and weight, which will show whether you are within a healthy range. Search online for “BMI calculator” to easily determine your measurement.
  5. Get a move on!Just 30 minutes of daily, moderate activity protects your heart and your health. Try walking briskly, raking leaves, cleaning house, dancing or lifting light weights.
  6. Lower your blood pressure.If you have high blood pressure, work with your doctor to find ways to lower it.
  7. Control your blood sugar (glucose) level.If you have diabetes, it is vital to control your blood sugar level. Aiming for 100 mg/dL or lower is recommended. Diabetes increases a woman’s risk of heart attack even more than it does for men, including silent heart attacks that occur without symptoms.

Source: MultiCare Health System

srmedia by — April 5, 2016 in Health & Fitness

Engaging and retaining the attention of someone suffering dementia or Alzheimer’s can be a challenging task for caregivers at home. One of the main tips experts offer is to create a standard routine to follow on a daily basis.

Here are some ideas that have proven to be beneficial for people with Alzheimer’s in a community setting and may be helpful at home:

Music therapy

Play music: radio, TV, CDs, sing along with your loved one, play music videos. Music is stored on a side of the brain that never goes away, but it is also often linked to specific memories. Classical music can also be very soothing when someone is having a difficult time.

Intergenerational activities

Usually children (ages 6 to 10) can be a great motivation to older adults with dementia. You can engage children on reading to the person, playing a card game or just talking about things. Little babies and toddlers can take a great amount of stress, but they can be overwhelming at some times, limiting their visits to about 30 minutes can be helpful.

Religion

Many seniors grew up and raised their kids going to church. If this activity is no longer accessible, you can read Bible stories to the senior or still sing some church songs that they may remember.

Aromatherapy

Stimulating senses is very important. Drinking chamomile tea, spraying a little lavender mist on their pillow can be relaxing and help someone sleep better. Rub lotion, put warm soft socks on their feet, a warm towel around their neck — think spa-like activities.

Painting

Artmaking can help them express themselves as well as entertain for a bit. Craft stores like Michael’s have pre-traced canvas that seniors and children together can color. There are also many adult coloring books out there in the market.

Here are some tips to implement when trying to do activities with seniors:

* Encourage, not force someone to participate in activities.

* Activities must be initiated by others.

* Activities should stimulate all five senses.

* Activities should be adult nature and preserve their dignity.

*Activities can be short.

* Activities you think will never work on your loved one sometimes do.

Doing something is better than doing nothing Most communities with memory care offer short term, respite stays and day stay. If doing these activities are difficult for you at home, a community can help you engage your loved one and give them great quality of life.

 

Sandra Cook, who wrote this article, is the community liaison for Aegis Lodge in Kirkland.

Contributing Author by — March 23, 2016 in Health & Fitness