Health Tips

Enjoying a midday snack is normal. But why do so many reach day in and day out for the least nutritious food one can find? Garbage food and drinks, high in sugars, salt, fat, and additives, take their toll day by day, slowly chipping away at the foundation of health. If it helps, put a notch in a column on a sheet of paper every time you choose a healthy snack and another notch in another column when you give in to temptation. Maybe the visualization will help you establish a new habit of healthy choices.

There’s a story about a drunk who throws insults but is too inebriated to fight. Nothing happens to you if you ignore the person. But if you prepare to fight, you discharge hormones that increase heart rate and blood pressure, and the nervous system becomes on high alert. If you have coronary heart disease, you may suffer a fatal attack. Who then is the murderer? The drunk who never laid a hand on you?  Or did you commit biological suicide? The moral of the story is that if you have poor cardio health, then you should think hard about how you react to stress.

Montaigne said, “It is not death, but dying, that alarms.” So why keep quiet with a dying person when a good discussion would help lift the dark? There are few better ways to ease a troubled mind than a sympathetic discussion between good friends. Take cues from people who are facing decline, and if they want to talk about the end of life, give them an understanding ear. If you need help with this, seek out a qualified social worker.

1. The right to know the diagnosis and be fully informed.
2. Tthe right to be treated with respect.
3. The right to safety and protection from harm.
4. The right to request and get a consultation.
5. The right to high quality treatment that complies with standards.
6. The right to know the costs in advance.
7. The right to be referred to another doctor if religion or moral code prevents assistance with a specific problem.
8. The right to personal supports.
9. The right to confidentiality.
10. The right to direct treatment decisions, including the option to die with dignity.

If we hooked paperclips end to end, one for every person who is needlessly suffering pain, the chain would stretch to the moon and back. A lot of people are quietly just taking it — especially when the pain is in a taboo place. Women who are having pain during sex need to consult with a gynecologist to make sure any of the common problems that cause pain are not the root cause.  If they are, they can usually be fixed. It’s not your fault when nature deals you a health problem that is luck of the draw.

Single opinions can be misleading. A new acquaintance may recommend Dr. Awfully Good, simply because they want to ingratiate themselves into your circle.  Someone else may recommend a doctor who happens to be a member of a favourite club or donates to the same charities. Get several opinions before you make your move, and don’t get them the way most people do.  Don’t follow the crowd. Do your investigative work with people who know the doctor’s medical skills.

Many people die tragically from cancer of the colon.  Remember, never, never neglect rectal bleeding. Graveyards are full of people who thought such bleeding was due to hemorrhoids. Don’t put off getting regular screening, and let your doctor know of any change in bowel habits such as increasing constipation, diarrhea or a change in the size of bowel movements.

Protein should be a part of a balanced diet. And an occasional steak isn’t going to harm anyone. But it is prudent to get a good proportion of your protein from plant sources such as whole wheat bread, milk and yogurt rather than red meat. If you haven’t yet tried protein-rich lentils, quinoa, tofu, or chia seeds, now is as good a time as any!

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Picking up weights is not about winning competitions. Lifting dumbbells is not just for building muscles either. Rather, as we age, strength exercises can help guard against medical problems associated with imbalance, most notably nasty falls. In addition, lifting weights decreases the risk of fractures by building up muscle strength and slowing bone loss.

For our Canadian readers this Thanksgiving, remember that moderation is key when it comes to alcohol. While it’s tempting to indulge in festive drinks, especially during local gatherings, excessive alcohol can lead to overeating and impair judgment. Limit your intake to one or two drinks, alternating with water to stay hydrated. Eat your balanced Thanksgiving meal before drinking to help slow alcohol absorption. Alcohol affects everyone differently, so respect your body’s signals. Enjoy the holiday responsibly, prioritize your health, and cherish the time spent with loved ones without compromising your wellbeing.

Engaging in lifelong learning offers a myriad of health benefits. Cultivating new skills, whether it’s learning a language, a musical instrument, or a hobby, stimulates the brain, enhancing cognitive function and memory. It fosters mental agility, reducing the risk of age-related cognitive decline and diseases like Alzheimer’s. Learning new things can boost self-esteem, confidence, and a sense of accomplishment, leading to reduced stress and anxiety. It also promotes social interaction, as shared interests can strengthen relationships and improve mental well-being. So, make curiosity your ally – embark on new educational journeys to enrich your mind.

Maintaining strong friendships is a cornerstone of good health. Studies consistently show that social connections boost mental and emotional well-being. Engaging with friends provides a support system for coping with life’s challenges and reducing stress and anxiety. It can also encourage healthy behaviours, as social activities often involve exercise or shared hobbies. Loneliness and isolation, on the other hand, can lead to depression and increased risk of chronic diseases. Cultivating friendships, both old and new, fosters a sense of belonging and purpose, enhancing overall quality of life. Prioritize your social connections for a happier, healthier you.

Don Quixote wrote years ago, “I tell you Sancho a tooth is more important than a diamond.” But even having heard the advice, many people loose their teeth from foolish neglect. Loose gums due to a lack of the amino acid lysine, the cement that makes gums strong, can contribute to tooth loss. This needless loss can be decreased by supplementing a healthy diet with high doses of vitamin C and lysine. The diligent removal food between teeth will also help save teeth.

Be cautious of sugary drinks like flavored water, sports drinks, and fruit juices, which may seem healthy but often hide added sugars. Read labels, choose beverages with little or no added sugar, and opt for water, herbal tea, or unsweetened options to reduce your sugar intake and promote better health.

Medical equipment is getting better and better at limiting the amount of radiation patients receive from CT scans, x-rays, and mammograms. But it’s always a good idea to discuss and understand the pros and cons of these tests as well as radiation therapy. Make sure procedures involving radiation are medically advisable and think twice before demanding they be done if the doctor doesn’t see a need.

There’s no better example than mitochondria. Each cell in our body contains up to 2,500 mitochondria, and although tiny, they can make up to 60% of the volume of muscle cells and 40% of heart cells. Mitochondria work like batteries fuelling more than 90% of the energy in cells. Studies suggest that regular exercise is important in the maintenance of healthy mitochondria, combined with a healthy diet and good sleep.

Obvious enough, but what if it’s a little bit broke? Living with a little imperfection may be the right answer. Gallstones may be better left to the crematorium. Hernias that are causing no discomfort need not be rushed to surgery. Even cancer of the prostate can be so slow growing that the better option is to let it be. What’s more, some things that break a little can be fixed with patience and attention to root causes. If weight loss or a change in diet will fix some problems, it’s far better to see a nutritionist than a surgeon.

Some bad habits require gradual change. But smoking doesn’t need to be one of them. Going cold turkey and quitting smoking in a snap decision can be accomplished by some people — and good for them. There’s no denying it’s not easy. The mental commitment must be unwavering. But the potential for an unpleasant experience in the immediate days after quitting can be overcome by focusing on the tremendous benefits to health. Once past the tough first hurdles, those benefits can translate into years of added life.

George Bernard Shaw once remarked that “The single biggest problem in communciation is the illusion it has taken place.” Today the biggest problem with communication in medicine is that it’s the wrong communication, often being delivered to consumers with disasterous results. Before jumping to take medications promoted in the media, consider the alternatives, especially natural remedies that have stood the test of time.

Hats off to those who convince themselves they’ve cracked the nut of the perfect diet. They may get the intended benefit from their positive outlook, but the perfect recipe for good health is likely different for each person. However, we do know the general rules. Avoid excess fats, sugars, processed flour, and other highly processed foods. Concentrate on a diet high in fibre, fruits, and vegetables. For cardiovascular health, bone health, brain health, and more, there is plenty of upside and no harm in high daily doses of vitamin C, fish oil, and other natural supplements.

There’s no escaping the truth — we are all getting older and living longer. But aging and living longer is not fun if you are not physically and mentally well. Don’t wait for the first health problem, since the Gifford-Jones Law states that one problem leads to another and another. To the extent possible, avoid problems by adopting a healthy lifestyle — and do it from an early age.

There’s no need to run marathons. But sitting down all day will lead to problems. What’s one of the most advisable activities? As people age, weight-bearing exercises have been shown to have a significant positive effect on bone health, mobility of joints, body weight, balance, and reaction time. It’s easy to do and doesn’t take a lot of time.

Going into surgery should always be with a first-class ticket. Even the top technical surgeons can’t guarantee no complications. But good hands are essential to good surgery. Who knows this best? It’s the people in the operating room — including nurses and anesthetists who work with surgeons day in and day out. If you are lucky enough to know how to reach them, get their advice about who should perform your surgery.

Caregivers have tough jobs.  For many caregivers, it’s unpaid, stressful, and even dangerous work. The physical exertion required, especially among elderly caregivers, can be exhausting. The mental toll can be overwhelming. If you know a caregiver who is neglecting to take care of their own needs, help them get respite. It can be as easy as a reminder for caregivers to take time for personal interests. Back-up support should be in place. Remember that there are specialized organizations ready to assist.