T.J. Samson | Destination Health | October 2020

Wellness October 2020 5 4 DESTINATION HEALTH Caregivers: Take time for you It happens to a lot of us in our 40s and beyond. We suddenly find ourselves caring for an aging parent or a sick loved one. At the same time, we may be juggling work and raising a family. That’s a lot to pile on one plate. If you’re not careful, you could end up ignoring your own needs. And your busy schedule could raise your risk for over- whelming stress. So if you’re a caregiver, it’s important that you find time to take care of yourself. Don’t feel guilty about that. By being good to yourself, you can be better for the ones you love. For starters, experts say it’s vital to: Take a break every day. Try to carve out time for something you enjoy—whether that’s a hobby, a movie or a cup of coffee with a friend. Make time for movement. For instance, short, brisk walks can help boost your health and lower your stress. Let other people know how they can help. Need someone to fill in while you pick up groceries or take a much-deserved break? Just ask. Make wellness checkups a top priority. Tell your health care provider about your caregiving duties. Speak up if you’re feel- ing overwhelmed or depressed. Sources: American Psychological Association; Caregiver Action Network; National Institutes of Health ISITTIME 6 steps for a healthy future Y ou’re nearing—or maybe past—a milestone that’s hard to ignore: your 40th birthday. If you’ve let your health slide some until now, then it’s time to get serious about taking care of yourself. A good first step: replacing any unhealthy habits with ones that will help fend off diseases— like heart disease, diabetes and cancer—that become greater threats as you get older. Ready for a healthier future? Here’s a six-step plan: DON’T MISS OUT ON PREVENTIVE CARE. Partner with your primary care provider to make sure you’re up-to-date on the checkups and screen- ing tests you need to find diseases early, before they cause symptoms and when they are often easier to treat. Be sure to share your family health history with your provider, since that can help determine when you need certain tests. For example, the American Cancer Society recommends that people at average risk of colon cancer start screening at age 45. But your provider may advise earlier testing if you have a close relative who had colon cancer or colon polyps. PUT THE “EX” BEFORE SMOKER IF YOU LIGHT UP. If you’ve been smok- ing for a long time, it may be such a part of your life that you can’t imagine quitting. But, as you probably know, few things are more important for a healthy future than kicking your habit. There’s no one right way to quit. Still, some methods work better than others. Counseling (from your provider, a support group or a telephone quit line) combined with medicine (such as a nicotine gum or patch) gives you the best chance of suc- cess. Tell your friends and family you plan to quit too— and ask for their support. Don’t be discouraged if you’ve tried to quit before. It often takes several serious attempts to quit for good.The bottom line: Keep trying. Additional sources: Academy of Nutrition and Dietetics; American Academy of Family Physicians; American Heart Association; Centers for Disease Control and Prevention; HelpGuide; National Institutes of Health for a midlife makeover? 1 2 4 I I TI ME 6 3 A primary care provider can help guide you on the road to better health. If you need a provider, give us a call: 270-651-1111 . We’ll find the perfect match for you. 5 HELP YOURSELF TO HEALTHIER FOODS. Focus on fruits and vegetables; whole grains; low-fat dairy products; fish; skin- less poultry; legumes; nuts; and heart-friendly oils, such as canola or olive oil. Go easy on saturated fats, trans fats, sodium, red meat, sweets and sugary drinks. Too much of a diet makeover? Then start with small changes and gradually build from there. For instance, eat a piece of fruit for an afternoon snack or use whole-wheat bread to make a sandwich. Once a healthy habit sticks, move on to another. GET A LITTLE MORE EXERCISE. Most healthy adults should aim for 150 minutes a week of aerobic activity, cardio workouts that get your heart pumping, at a moderate intensity. And don’t forget the weights. Aim to do muscle-strengthening activities on two or more days a week that work all of your major muscle groups. For motivation, pair up with a pal. When someone’s counting on you to go for a brisk morning walk or a workout date, you’re more likely to show up.The good news: Anything that gets you moving more or using your muscles counts as exercise, whether that’s pushing your lawn mower, pacing while you chat on your cellphone or boosting your bal- ance with tai chi. And make this your mantra: Any exercise is always better than none. So squeeze in some exercise whenever you can. Head for the stairs, not the escalator. Set your alarm 15 minutes earlier for a brief bout of morning exercise. Walk over to a co-worker’s desk, while maintaining 6 feet of distance, instead of emailing. You get the idea. STRESS LESS. Yes, that’s sometimes easier said than done—particularly if, like many people in midlife, you’re working at a job while caring for kids and aging parents. But managing stress now helps protect you from chronic diseases that could occur in the future. One fast way to tame tension is to do deep, relaxed breath- ing. Or try this relaxation exercise: Start with one muscle. Hold it tight for a few seconds and then relax. Do this with each of your muscles, beginning with your toes and feet and working your way up through the rest of your body. And try to let go of what you can’t control. Delegate too, even if that doesn’t come easily at first. If other people make your load lighter, why not let them? Perhaps most important, do something you enjoy every day. You’re worth it. WATCH THE SCALE. As we age, our body composi- tion shifts. We lose muscle and gain fat. This shift slows our metabolism and can lead to middle-aged spread. One way to fight it— and get to or stay at a healthy weight—is to eat slowly. It takes your brain at least 15 minutes to get the message that your stomach has been fed. Let those minutes pass before you decide to have a second helping. And don’t combine eating with other activities like driving or watching TV. You’re setting yourself up for overeating. Weighing yourself regularly can also help keep your scale from moving in the wrong direction. If more than a few pounds creep on, ask yourself: Am I eating more or mov- ing less than usual? If so, commit to adjust- ing your diet or activity level.