T.J. Samson | Destination Health | February 2021

Stay well Care for your emotional health this year We’re coming off a bad year. There’s no ques- tion that 2020 left a lot to be desired. That’s why it’s important in this new year to make a resolu- tion to care for your emotional health as well as your physical health. When you’re emotionally healthy, you feel good about yourself. You have good relationships. You’re aware of your emotions and know how to deal with them. You can cope with stress, anger and sadness. And you’re not afraid to get help from a medical professional when you need it. Here are five tips for improving your emo- tional health: 1 Accentuate the positive. Try to keep negative emotions and thoughts to a minimum. Focus on what’s good in your life— and what’s good about you. Forgive yourself for your mistakes, and remember the good things you’ve done. 2 Lower your stress levels. Chronic stress is unhealthy for your mental and physical health. To help you manage your stress levels, try to: ● Get sufficient sleep—seven to nine hours a night for most adults. ● Get regular exercise. Aim for 30 minutes of moderately intense physical activity most days of the week. ● Set priorities. Aim to find a healthy balance between work and play—and between activity and rest. ● Try relaxation methods, like yoga or deep breathing exercises. 3 Get good sleep. Getting sufficient amounts of quality sleep is vital for your mental health. When you don’t get enough sleep, it affects your mood, energy, concentration and ability to cope with stress. 4 Be mindful. This means being aware of what’s going on around you and accepting it without judgment. When you’re mindful, you live your life in the present. Being mindful takes practice. To get started: ● Inhale through your nose to a count of four, hold your breath for one second, then exhale through your mouth to a count of five. Repeat frequently. ● Go outside for a walk and take notice of all that’s around you. ● Read books or listen to podcasts on mindfulness. 5 Strengthen your social connections. Our connections with others may help us live longer and healthier lives. Make time to visit with friends and family, even if the pandemic forces visits to be virtual. Sources: American Academy of Family Physicians; HelpGuide; National Institutes of Health Q&A: What to know about cholesterol Q: WHAT IS CHOLESTEROL? A: Cholesterol is a waxy substance that your body needs to function normally. But if too much of it builds up in your bloodstream, your health could suffer as a result. Q: WHAT CAUSES HIGH CHOLESTEROL? A: Your body makes some cholesterol. And cholesterol is found in animal-based foods, like meat and cheese. But the dietary com- ponents that raise blood cholesterol the most are saturated and trans fats. Foods high in these fats can cause your liver to make more cholesterol than your body needs. Q: WHAT ARE THE DIFFERENT TYPES OF CHOLESTEROL? A: There are two main types: Low-density lipoprotein (LDL), which is often called the bad cholesterol because it tends to col- lect in arteries; and high-density lipopro- tein (HDL), which is often called the good cholesterol because it helps remove excess cholesterol from your arteries. Over time, excess LDL cholesterol can combine with other substances in the blood and clog arter- ies that supply the heart and the brain with blood. As a result, those arteries may be- come stiff and narrow, and circulation may be decreased or become blocked.This can lead to heart disease, heart attack or a stroke. HDL cholesterol plays a dual role in heart disease: While having high blood lev- els can actually lower your risk, having too little can increase your risk of heart disease. Q: HOW WOULD I KNOW IF MY CHOLESTEROL LEVELS ARE WITHIN A HEALTHY RANGE? A: The only way to know is to get tested.The American Heart Association recommends that most adults have a cholesterol test—it’s a simple blood test—at least every four to six years. Ask your doctor what’s best for you. Q: HOW ARE UNHEALTHY LEVELS OF CHOLESTEROL TREATED? A: If your cholesterol levels aren’t what they should be, you may be able to improve them with some lifestyle changes. It helps to: ● Eat fewer foods high in saturated and trans fats. Eat more fruits, vegetables and whole grains. ● Get some exercise, such as brisk walking, at least 150 minutes a week. ● Maintain a healthy weight. You also may need to take a cholesterol- lowering medicine, like a statin. Additional sources: U.S. National Library of Medicine: National Institutes of Health February 2021 3