Directory of Fargo Moorhead Blog » Fargo-Moorhead Health & Fitness

In Need of a Good Night’s Sleep? Try These 4 Tips!

Becky — Tue, 10 Jan 2012 15:00:39 +0000

by L. Marie under CC BY with wpseopix.com

Now that the holidays (all those Christmas and New Year’s activities) are over, many of us are in desperate need of a good night’s sleep! This time of year can be very difficult on our bodies and the regular sleep routine we enjoy during other times of the year.

If you find yourself having difficulty falling asleepand, more importantly, staying asleep then read on to the following 4 tips. There are many reasons we find ourselves having trouble sleeping: busy schedules, stress at work/home, financial worries; all can get in the way of our waking relaxed and ready to face another day with a clear mind and lots of energy .

The first tip on the list happens to be the one that is the toughest for me to follow. I have a feeling once I am able to accomplish it, the other three will be a piece of cake.

Get yourself on a regular sleep schedule. Go to bed and get up at approximately the same time each day. On weekends, try to get up within an hour of the time you generally get up during the week.
Lower the thermostat in your bedroom making sure it is nice and cool during the winter months, and either open up your windows or fire up the air conditioning in the summer months. It is never good to be too warm.
Avoid eating within 3 hours of the time you are going to bed. During those evening hours, eat foods that have melatonin in them. These foods will help regulate your body clock. Some of these include sweet corn, oats, or rice. Skim milk, and it doesn’t matter whether it’s warm or not, can also be helpful when going to sleep. I’m sure I don’t have to go into how caffeine and exercise should be avoided altogether when it gets closer to bedtime.
Don’t take your laptop, briefcase full of work, or any other work stuff to bed with you. Also, even if you’re a David Letterman fan, the experts say you need to avoid watching him on the television in your bedroom. If you need to get your “late night fix” then shut off that TV before you attempt to fall asleep.

If you feel your inability to fall asleep is caused by some kind of medical problem, like sleep apnea, then please set up an appointment with your doctor to discuss this. Nighty-night!

Fish Oil Supplements ~ Pros and Cons

Becky — Wed, 28 Dec 2011 16:00:35 +0000

by Stephen Cummings under CC BY with wpseopix.com

I hear a lot of my friends talking about taking fish oil supplements. I am always a bit wary when I hear people talk about health supplements they are currently taking because these supplements, at times, seem to gain and lose in popularity rather quickly. Fish oil is made from herring, mackerel, and other fish like these that are rich in omega-3 fatty acids, especially DHA and EPA. I did some research to find out who the fish oil could help healthwise and who should stay away from it.

There are those who think fish oil is a cure-all for heart disease, high blood pressure, asthma, depression, bipolar disorder, attention deficit hyperactivity disorder (ADHD), menstrual cramps, and even psoriasis. So let’s take a look at some pros and cons for those who may be interested in taking this supplement on a daily basis.

Pros:
This supplement could help those with high levels of triglycerides (an artery-clogging fat that increases the risk of heart attack and stroke.) It may reduce those high levels by 20 to 50 percent. Also, it may help those with coronary heart disease because it may lower their risk of a second heart attack. The reason? It may possibly slow or slightly reverses hardening of the coronary arteries. Even though there is less data available to prove fish oil can lower high blood pressure, improve symptoms of ADHD & asthma in children, and ease menstrual & rheumatoid arthritis pain there has been enough modest improvement in those taking fish oil and suffering with these conditions that it is recommended they keep taking the supplement.

Cons:
There are many conditions that fish oil supplements are unlikely to help. These would include type 2 diabetes (some felt it may lower blood sugar), liver disease, stomach ulcers, allergic skin rashes, migraines, and even a gum infection. There is also not enough evidence to support it would protect us from Alzheimer’s disease, depression, heart arrhythmia, inflammatory bowel disease, chronic fatigue syndrome, cancer, or even something as simple as dry eyes.

I am not even going to go into how much or what type of fish oil supplement you should take. This is for you and your doctor to decide. It is always recommended that you talk over these decisions with them. So on your next visit, ask your doctor what they might recommend. This post is intended to give you information that will help in that conversation.

You Want Easy? How About Cold Cereal for Breakfast?

Becky — Tue, 25 Oct 2011 05:57:35 +0000

by kpwerker under CC BY-SA with wpseopix.com

Do you often skip breakfast in the morning? I did, too! You’ll notice how I used the past tense there. As of four months ago, an appointment I had with my doctor changed my attitude toward “the most important meal of the day”.

My doctor shared information about how I could become more ”heart healthy”. The starting point for that, as far as he was concerned, was a simple breakfast each morning. Now, in the past, to me that would have meant a swing through a drive-thru at a fast-food restaurant. Not any more! He recommended I try a whole-grained cereal like Shredded Wheat or Muesli (you mean Lucky Charms doesn’t contain whole-grain?). He said the fiber in the whole-grain fights high blood pressure, also, high blood sugars, and heart failure.

A good breakfast in the morning, the doctor emphasized, is only the start of the battle in the fight against heart disease. These are other things to consider. No smoking tops the list, then regular exercise, a healthy body weight, eating appropriate amounts of fruits and vegetables, and drinking alcohol in moderation. If you’re a guy, I saw a study that said men who practice at least four out of the six of these cut their risk of heart failure in half.

It seemed to me that eating breakfast was a good place to start on my journey to a healthier lifestyle. Let me review how easy it was for me to get going. 1) I removed the Lucky Charms from my home. 2) I purchased some Shredded Wheat. 3) I opened the box. 4) I poured some in a bowl. 5) I poured some milk on it. 6) I ate it, and by the way, enjoyed it!

It was quick, easy and oh, so healthy … I can live with that!

How to Pack and Wear a Backpack

Becky — Sat, 22 Oct 2011 04:37:57 +0000

by o5com under CC BY with wpseopix.com

Kids have been in school six full weeks now in Moorhead and almost two weeks longer than that in Fargo. For the first time this year, I am dropping off and picking up my granddaughter at the bus stop each morning and afternoon. I’ve been able to observe the other children on the bus and how most of them wear their backpacks in such a way that it appears they may be hurting their backs. I became concerned and did a some research.

Here are some tips I’d like to share with other parents and grandparents out there on how to pack and wear a backpack:

1. Put the heaviest items as close to the child’s back as you can. Arrange items to stop them from sliding.

2. Do not allow a child to carry more than 15% of their body weight. Let’s say your child weighs 100 lbs. They should wear a backback no heavier than 15 lbs.

3. Make sure the backpack you’ve selected has shoulder straps that are well padded. Tingling and pain may occur from too much pressure on the shoulders and neck.

4. Remind your child to wear both of the shoulder straps. They may feel pain and discomfort when wearing only the 1 strap because this will make them lean to one side.

5. Their backpack should fit snugly to the back so adjust straps if needed. The bottom of the backpack should rest on the lower back at the curve, but not more than 4 inches below the child’s waistline.

6. If the backpack has a waist belt, show them how to use it. This will help to distribute the weight of the backpack more evenly.

7. Check your child’s backpack with them occassionally, making sure items they are carrying in it are necessary to bring to and from school.

8. Choose the correct size backpack for your child’s back.

These tips are good for not only children but adults who wear a backpack! It’s important to protect our backs!

Women’s Health Week

Lisa — Mon, 09 May 2011 00:11:34 +0000

Today marks the beginning of National Women’s Health Week. What better day to ask woman to commit to their health, than on Mother’s Day. All too often, women will put everyone and everything else on their priority list, and simply don’t make the time to take care of themselves. That’s why this week is so important.

Women are encouraged to take the time this week to put themselves back on that “To Do List”, that so many of us keep. Make that long overdue doctors appointment; schedule your mammogram; make the time to get outside to enjoy the fresh air; and encourage the other women in your life to do the same.

There is an online pledge that you can take, along with additional information, to help you realize how important this commitment is. Doing so, can help you lower your risk of many health conditions, including heart disease, cancer, mental health illnesses, and many more. Remember that your doctor is there to listen to you and can only help you with the information that you are providing him/her. Be honest and open about how you’re feeling and be sure to share things that may seem inconsequential to you. Don’t leave the office until you feel that all of your questions have been answered. You deserve as much.

Sanford Health, located at 801 North Broadway, is hosting an event tomorrow, Monday, May 9th from 7 AM to 3 PM, at their main clinic in downtown Fargo. You’ll be able to speak with a provider and schedule any necessary screenings.

Take the time for Y O U this week! It may end up being the most important decision you make.

7 Great Reasons to Get Your Exercise

Jennifer — Tue, 15 Mar 2011 03:23:58 +0000

It is nothing new that people who are physically active are healthier and experience less chronic disease. Despite this fact, over half of American adults do not engage in physical activity at the level they should. Find a partner so you can hold each other accountable and start exercising. Here are some major benefits for regular exercise:

1. Heart – Help your heart. Exercise has been proven to reduce the risk of premature death in people with coronary artery disease.

2. Brain Cells – Growing brain cells. Tests with mice that used running wheels showed exercise actually caused growth in brain cells, giving better brain function.

3. Breast Cancer – Fight breast cancer. Studies have shown that exercise reduces levels of estradiol, which are consistent with a lower risk of postmenopausal breast cancer.

4. Strong Bones – Building strong bones. Studies have found that exercising regularly gives you a higher bone density in the spine and hips. It also showed a decreased fall rate.

5. Stress Less – Stress reduction. Studies have shown a 20% reduction in anxiety symptoms with exercise.

6. Defend Against Stroke – Exercise puts you at a lower risk of stroke. In addition, the longer and more aggressive you are at exercising the lower the risk of stroke.

7. Enjoy Getting Older – Studies show that people who exercise in their younger and middle-aged years survive longer and experience less chronic disease.

Healthy Steps in ND – Insurance For Children

Jennifer — Wed, 23 Feb 2011 18:41:30 +0000

If you know a child in North Dakota who does not have health insurance, the state has a program called Healthy Steps Children’s Health Insurance that can help.

Kids that qualify are ones that don’t have coverage for health insurance, are not in the ND Medicaid Program, must be 18 or younger, and family that qualifies regarding income.

For all the details, see the Healthy Steps Web site or call 1-877-KIDSNOW (1-877-543-7669). E-mail pahinsz@nd.gov or bjennings@nd.gov.

It is easy to apply on-line.

3 Things To Boost Your Metabolism

Jennifer — Sat, 12 Feb 2011 05:45:28 +0000

Women have a decrease in their metabolism every 10 years. When your metabolism slows down, it can lead to excess fat and decline in muscle mass. Dr. Oz had a very interesting segment on his show today on how to boost your metabolism by doing 3 things on a daily basis.

Here are the 3 metabolism boosters:

Forskolin – Helps to burn fat more efficiently.

Banaba Leaf Tea – Lowers blood sugar. Have 1 to 2 cups a day or combine with the tea you drink now.

Pickles (Balsemic Vinegar) - Decreases craving for sugar.

These seem like 3 very simple things to do to boost your metabolism and I wanted to share. Any other ideas on this, please comment and let us know.

The 5 Best Exercises for Weight Loss

Jennifer — Thu, 10 Feb 2011 04:47:10 +0000

Cross-training is a healthy plan for weight loss. Balance a variety of flexibility, cardiovascular, and muscle conditioning activities. You won’t get bored as fast so you will stick with your program.

1. Cardiovascular exercise uses your heart muscle, burns energy, and builds muscle. Activities could include sports, walking fast, running, or any activity that makes you sweat.

2. Muscle conditioning includes toning exercises and weight lifting. These would include push-ups, sit-ups, or leg lifts. While playing sports, you can build your muscle. Your metabolism goes up when you build your muscles. This can also prevent osteoporosis.

3. Flexibility exercises stretch your muscles. Make sure you stretch to prevent any injuries.

4. Kickboxing is a very good exercise. It doesn’t matter what fitness level you are at. You will learn tone your legs, upper body, and abs. Learn self-defense and release stress.

5. Yoga is a great exercise. It consists of muscle toning, stretching, and breathing. Yoga is a relaxing exercise. It relieves stress.

Happy Exercising!

Wintertime Slips and Falls

Jennifer — Sun, 06 Feb 2011 15:57:31 +0000

It’s not too late to write about snow and ice in the winter related to slips and falls. No matter how much we salt or remove snow, there will always be surfaces that are slippery. I think many times we forget just how dangerous falling down can be.

Watch for snow-covered ice, black ice, uneven surfaces, unsalted parking lots or other places you walk. It’s important to report any unsafe areas you encounter.

There are many things that you can do to help avoiding slipping or falling down. Wear boots and shoes with traction on snow and ice. Don’t wear boots or shoes with smooth bottoms. When you are getting in or out of a vehicle, use the vehicle for support. Always stay on the beaten path. Sometimes taking shortcuts can get you into trouble with ice. Always pay attention to where you are walking so you can avoid icy spots that you see coming up.

As funny as it may sound, walk like a penguin to reduce your chances of falling. Point your feet out while keeping your head up. Walk slowly with short steps or shuffle. Put your arms out to your sides for balance.

If you do realize that you are going to fall, try to avoid landing on your wrists, knees, or spine. If possible, relax your muscles and fall on your side. Be careful and walk slowly!