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Health Tips
Alcoholism – How to Give Support to a Loved One
May 26th
Having a family member or friend with alcoholism isn’t an easy thing for anyone to have to deal with. You still love them, which is not going to change; however, you don’t like how they act while they’re drinking or some of the things they say. It’s not easy knowing how to give support to a loved one who is battling alcohol abuse.
One of the most important things to do if you notice a loved one showing signs of alcohol abuse is acknowledge it; don’t ignore it. If they think they can get away with their drinking and any unbecoming behavior it might encourage them to continue drinking. You can let them know you’re concerned by saying “I’m worried about the amount you’ve been drinking. Could you have a problem?”
Offer your help in whatever way possible. Find out when and where the local Alcoholics Anonymous chapter meets. Pass that information to them but don’t be surprised if they don’t use it, at least not right away.
If they do decide to go to an AA meeting, find out if they have any open meetings which allow family to attend. Having someone with them who is in their corner can be instrumental in getting them to the meeting. Some chapters have family meetings which will give you more information about the disease and what you can do to help.
Remove any temptation from your home. If a family member is having problems with alcoholism, remove all alcohol from the home. They can’t drink if they don’t have access to it. Other family members who enjoy a drink on occasion don’t have to become teetotalers, but they may want to only drink when that person isn’t around.
Don’t believe everything they say. Some alcoholics will tell you anything you want to hear as long as it gets them what they need. They may promise to go into treatment if you’ll help them, but don’t believe them. They’re not trying to hurt or deceive you; their illness is causing them to act that way.
Set specific boundaries and help them stick to those boundaries. The most important boundary to have is that they quit drinking. It won’t be an easy boundary for them to stay within but for their health, and maybe yours and your children’s health, that’s the one boundary that they need to adhere to.
Practice ‘tough love.’ Sometimes all you’ll want to do is take over and solve some of the predicaments your loved one gets into. This won’t help them recover; in fact, it may enable them to continue drinking and become more mixed up with alcohol. Sometimes it’s important to realize you may be able to help them most by not helping them at all. They need to come to the point where they realize they need to stop drinking, and they’ll never learn that if you’re always bailing them out.
If your family has been affected by alcoholism, knowing how to give support to a loved one isn’t easy. It’s a fine line you’ll be forced to walk. However, if you continue to show them that you love them but don’t love what they become when they drink, they may learn that they don’t need to depend on alcohol.
Food for Sport
May 15th
So many teens are involved in sports these days. Some play football or basketball. Others play soccer or softball. They may swim or play volleyball. No matter what the sport, you want to know that they’re eating the right foods to have the energy they need to do well.
It’s important to use the right equipment when playing sports. Each one has its own – cleats for baseball, football, and soccer and a tennis racquet and specialized shoes for tennis. If they don’t have the right equipment, your teen won’t be allowed to play. Why not help them with the right nutrients to give them the muscles and energy they need to play?
Sports medicine doctors and nutritionists know that eating healthily is important for athletes, and everyone else for that matter. But, if your teen is playing sports, it’s even more vital that they use nutrition to their advantage. Good nutrition is just one more tool your teen can use to do their best at their chosen sport.
Everyone needs to eat a variety of foods including proteins, carbohydrates, vitamins, and minerals. These can be found in foods such as meat and eggs, fruits and vegetables, and dairy and grains. They also need some fats, but not as much as some Americans eat each day.
If your teen is lifting weights, either as a sport or to build muscle for other sports, they may want to increase how often they eat. As well as eating three meals a day, they may also want to incorporate small, healthy snacks. It is also important to be sure not to eat too close to a workout. Eating at least an hour before working out will give their body an opportunity to digest their foods and provides the energy they need.
Proteins are an important part of their meal. Choose lean sources like chicken, fish, or turkey. Complex carbohydrates are also needed as they help provide energy and replace nutrients used during a workout. Round out their meal by eating plenty of fruits and vegetables to provide the vitamins and nutrients so important to good health.
You also want to be sure your teen is staying hydrated, both during exercise and throughout their day. Some athletes who play football have bananas before training and playing, along with a lot of water. The potassium in bananas gives their muscles needed potassium which will keep muscle cramping at bay. Extra carbohydrates before a game would give your teen’s body much needed energy.
Athletes would do well to avoid sugar the night before a game. Some nutritionists and coaches claim too much sugar can actually slow your teen down rather than giving them the boost of energy they think it will.
Foods high in calcium are suggested to help your teen’s bones stay strong, which is important for every sport. Their bodies may require over 1,300 milligrams of calcium each day. To get those 1,300 milligrams, your teen may want to eat milk, cheese, yogurt, white beans, or dark leafy greens like kale. Rather than drinking soft drinks, your teen may want to choose 100% juice instead.
As an athlete, your teen wants to be at the top of their game. Help them reach that goal by offering them wholesome, healthy meals and snacks. Encourage them to skip the sweets and concentrate on eating proteins, fruits, vegetables, leafy greens, and dairy products to give them the energy they need to do well in sports.
Little Known Ways to Start the Mediterranean Diet
May 4th
a) Can people still enjoy weight loss and effective weight management even if Mediterranean diet is high in fat?
It is true that Mediterranean diet is high in fats. However, these are healthy fats consisting of monounsaturated and polyunsaturated fats. The American diet is rich in saturated fat which is unhealthy. Generally, the fat content of a diet does not determine weight loss. It is the calorie intake of people that is decisive. Mediterranean diet provides plenty of healthy benefits but if you will not reduce your caloric intake, then you will never lose weight.
b) What makes the Mediterranean diet different from the common American diet?
Americans consume high numbers of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.
c) Why people in the Mediterranean have lower heart disease?
Research has indicated that the foods in the Mediterranean diet play an important role in lowering heart disease. Research also indicates that the Mediterranean diet requires a more holistic approach to a healthy lifestyle than most other diets.
d) Does regular exercise has a place in the Mediterranean diet and lifestyle?
Exercise is always essential no matter what type of diet you follow. The best thing about the Mediterranean diet is that it encourages daily regular exercises as part of the holistic approach to achieve a healthy lifestyle. When this type of diet was introduced in the sixties, exercise and physical activities were already part of the culture of the Mediterranean people. For your minimum exercise needs, you have to take a daily one-hour walk and weekly full body exercise.
e) Is there a difference between a Low Carb Diet and Mediterranean Diet?
Mediterranean diet is substantially different from Low Carb diet. For one thing, the Mediterranean program has lower protein component. You will only get 15 percent calories from the protein of Mediterranean diet.
f) Wine has always been part of the Mediterranean diet. What is the recommended daily amount for wine?
The rule of thumb is to consume wine in moderate amounts. Men should get 5 percent of their daily calorie intake from wine. For women, the calorie consumption from wine should be 2.5 percent.
g) A word of advice for dieters
The Mediterranean lifestyle is most effective when including a range of root vegetables, foods high in omega-3 acids, and vegetable oils such as flaxseed or canola. Along with fruits, breads, and cereals, these foods may lower your risk for cardiovascular disease.
About the Author – Eva Alexander writes for mediterranean diet weight loss , her personal hobby blog focused on tips to eat healthy on the Mediterranean way.
Take Charge of Your Health – Stop Smoking
Mar 21st
It’s probably fair to say that most of us are aware of the dangers of smoking by now. The bottom line is that smoking has been proven to cause a whole host of health problems, not only for the smoker but for those who take in the second-hand smoke into their system indirectly.
Even though we know the dangers of smoking and that it isn’t good for us or anyone around us, many of us still choose to keep smoking. And while some may say it’s not a choice but an addiction, it’s important to not let that be the reason (or get-out clause) for continuing to smoke.
Yes, it is true that quitting may be difficult and that you are addicted to nicotine, but you can still change your life – the sooner the better.
Here are some tips to help you stop smoking and take charge of your health:
#1 – Go cold turkey. This may sound easier said than done, but many experts believe that a little of something bad isn’t necessarily the right thing when it comes to smoking. Research has proven that many of those who try to quit slowly don’t end up quitting at all.
Take a few days off work or away from the family. Accept that you will go through very low moods and severe cravings. And quit the habit. Keep all cigarettes out of the house and make a pact not to buy any more. This will be challenging but it can be done; others have done it and so can you.
#2 – Stay away from temptation. It’s never going to be easy to quit smoking if you’re surrounded by smokers. If you’re trying to quit, stay away from situations and people that may make it too tempting for you to go off track. You won’t have to do this forever – only in the initial stages until you feel more in control.
#3 – See a hypnotist. Hypnosis has helped many people quit bad habits. It’s worth a shot considering what you can gain if it does actually work. Go into the session thinking this will work rather than doubting it. If you go in with a positive attitude, ready to change your life, you stand a better chance of success.
#4 – Chew gum. Psychologically you’ll experience the need of needing something to do when you quit smoking. Instead of opting for that cigarette, try chewing gum. Stay away from nicotine gum as this may make things worse, and opt for regular gum instead. By chewing you stay busy and avoid the temptation to smoke.
#5 – Exercise. This is the time to do some real heavy physical exercise. You’re going to get cravings and you may experience mood swings and a pent-up energy that absolutely needs to be released. Go for a quick fast run, use a punch-bag, do an aerobics class – the more physical, the better. By replacing physical activity for smoking, you’ll not only reduce your cravings but you’ll help your overall health too.
While there’s no denying that quitting smoking is difficult, it is very possible. Use these tips to help you gain control and stay on track.
Alcohol and Mood Changes
Mar 20th
While some experts agree that a glass of wine, particularly red wine, each evening is good for you, others are not so quick to jump on the bandwagon.
Putting the health effects (good or bad) of alcohol aside, there’s another side to this issue that’s not always looked at thoroughly – mood.
Alcohol affects your mood; that is a given. The problems arise when a person drinking that one or two glasses of wine a day is affected severely by alcohol. While you may not see the inner health effects of alcohol on a daily basis, you will experience the effect drinking has on your mood right away.
Here are a few things to keep in mind when consuming alcohol.
How does it affect your mood? Keep track of how you feel when you have the occasional glass of wine. It’s normal to feel the tension from your body release and more relaxed, but how do you feel the next morning?
For many, alcohol is a depressant and while they feel better temporarily, they end up feeling worse once the “feel good” effect wears off.
If you find that alcohol makes you feel down or depressed the next day, then it may be time to limit your drinking. In the worst-case scenario, a low mood after drinking may lead to more drinking. This is a vicious cycle to get into.
Also, if you have the occasional drink because it’s a nice social thing to do or to unwind, that may be okay. But if you find yourself looking forward to that glass of wine as a method of de-stressing daily, then that’s not so good. If you find that you’re getting into this cycle, try substitution the alcohol for a quick exercise session instead. It doesn’t have to be anything fancy. A simple walk around the block will do.
Exercise will work wonders to de-stress you while making you healthier overall – something alcohol can’t really claim to do.
Alcohol affects the mood, and many times in a negative way. By keeping track of your moods after you have a drink or two, you’ll be in a better position to know whether the alcohol is having an ill effect on you.
If you find you end up feeling worse rather than better from drinking, it may be time to substitute that glass of wine with something less mood altering.
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