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All Posts Tagged: health and wellness

Evidence-Based Nutrition Tips to Improve Overall Health

If you’ve ever tried to look up some nutrition info online or asked a friend for advice, you’ve likely heard some conflicting statements. Many of the nutrition tips we’re told are actually opinions rather than evidence-based facts. Today we’re going to share some of our favorite nutrition tips that can actually be backed with solid evidence and science, not just one strong opinion.

Processed Foods are Bad

Many diet plans recommend sticking to whole foods and avoiding processed options, but it turns out that recommendation comes from real evidence. The processed foods we eat are loaded with unnecessary chemicals and sugars that trigger the pleasure center in the brain. That causes you to want to eat more processed junk and ultimately, your health pays the price.

Sleep is Key

Rather you want to improve your mental or physical health, sleep is the answer. Without enough quality sleep your body’s performance begins to go downhill. You’ll be less focused, more likely to eat unhealthy foods, and be at an increased risk for diabetes. Kick-start your new healthy sleeping habits by setting a “bedtime” for yourself each night and avoiding all electronics for one hour prior to that time.

Drink Water Before a Meal

Did you know that drinking more water makes your body begin to burn more calories? In fact, if you drink 2 liters of water per day, your body will automatically be burning 96 extra calories! Enjoy some water 30 minutes prior to each meal time. This habit will help you to feel full faster and gradually lose weight.

Monitor Your Intake

Evidence shows that occasional monitoring of your food and beverage intake is very good for your overall health. Not only does monitoring allow you to know exactly how many calories you’re consuming, but what’s in those calories as well. Once you get in the habit of checking the nutrition label you’re more likely to make healthier choices, even if you aren’t counting calories. Pay attention to your protein, fat, and carb intake to see where you can improve your diet.

Surround Yourself with Positive Relationships

Negative personal relationships in your life could be having a negative impact on your health. Not only do positive personal relationships improve mental health, but physical health as well. Studies have shown that people with positive friends and family relationships take better care of themselves and have a higher life expectancy.

If you’ve heard other help tips that you’re skeptical of, don’t be afraid to ask your doctor or do some research on your own! Evidence-based facts are widely agreed upon and supported by plenty of notable research. Just remember, not every health tip you’re told is actually true!

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word cloud of 2019 healthcare goals and medical appointments

How to Plan your Critical Medical Appointments for 2019

New year, new you, correct?

On top of all those new year’s resolutions you’re making for 2019 it is now a better time than ever to plan any medical appointments you may need. Taking the time to organize medical appointments like annual physicals, vaccinations, and other critical healthcare needs.

Here is a bonafide list of all the medical appointments you should try and plan for in 2019.

Get your flu shot if you haven’t already!

The flu shot is the best way to ensure that you don’t contract the flu during the peak sick season. Flu shots, or influenza vaccinations, work by taking a weakened strain of the flu and either injecting it or using an alternative nasal. The weakened strain is not potent enough to cause the flu and helps the body create more antibodies to fight the disease.

Most people should schedule their flu shot in mid-September or as quickly as possible during the winter. As a general guideline, getting the flu shot is better sooner rather than later no matter when.

Schedule your annual physical

An annual physical may likely be the most important medical you schedule in a given calendar year. Primary care providers use the information from a physical to recommend any medication, lifestyle, or dietary changes you may need to improve your overall health.

More importantly, a routine physical allows your doctor to identify and potential healthcare complications and risks in the near future.

Coordinate your physical examination with work or school in order to avoid any scheduling conflicts with primary commitments. A physical may also last between 15 to 45 minutes, so make sure you are mindful of a potentially lengthy appointment when scheduling.

Also, make sure that you have all up-to-date medical information on hand when you begin your physical. Your medical history is crucial to help your provider make healthcare recommendations and referrals.

Get any travel vaccinations as needed for a long-distance vacation!

Planning a big trip or an exotic vacation next year? Make sure to thoroughly plan out any travel vaccines, depending upon where you go. Check on the CDC’s website to see if your destination requires any specific vaccinations for your trip.

Additionally, you should also keep up to date on your routine vaccinations through a primary care provider or another medical professional.

Taking the time plan any preventive medical appointment helps to lower your overall health risks throughout the year. Make sure you’re planning any medical services to have your healthiest year yet!

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