FRESH AIR spring Building resistance has countless benefits. It can improve body composition, toning, movement and balance while making you less susceptible to a variety of illnesses. Building muscle f ibers through weightlifting reduces body fat and f ights obesity. By strengthening core muscles, you can relieve back pain from sitting at a desk all day. Maintaining muscle and bone mass prevents osteoporosis and improves body control for daily and athletic activities. Here are some benefits of resistance training: • 45 minutes of moderate-intensity strength training decreases blood pressure by as much as 20 percent. • Weightlifting controls blood sugar by encouraging white (fast-twitch) muscle growth. • Lifting weights for 150 minutes each week can reduce diabetes risk by 34 percent. • Weight training improves bone density. • Strength improves your endurance, which can help improve your level of resistance training. Fitness Spring into Fitness with Weight or Resistance Training A PERIODICAL FOR PARTICIPANTS OF THE PINNACLE HEALTH MANAGEMENT WELLNESS PROGRAM
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Latest Research on Diet and Delay
DIABETES PREVENTION The Diabetes Prevention Program (DPP) and ongoing DPP Outcomes Study (DPPOS) – sponsored by the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – have altered the percep- tion of type 2 diabetes prevention globally. According to the DPP, peo- ple at high risk for type 2 diabetes can prevent or delay the disease by losing a modest amount of weight using dietary changes and increased physical activity. The program entails losing seven percent of one’s body weight and maintaining the lower weight by consuming less fat and fewer calories and exercising for 150 minutes per week. The DPPOS, which has followed most DPP participants since 2002, has demonstrated that people who participated in the DPP Lifestyle Change Program have prevented or delayed type 2 diabetes for 15 years... (continue to page 4)
To get star ted, get a personal trainer or sign up for a class in weightlifting. You will be advised to star t off slow to minimize injury and soreness, begin with single sets and use the correct weight amount and allow your muscles time to rest and recover by waiting at least 48 hours before working the same muscle group again. There are other forms of resistance training that use your body weight. Pick a dynamic, anaerobic spor t such as track and field, gymnastics, rock climbing, mar tial ar ts, basketball or tennis. Perform compound body weight exercises like push-ups, squats and jumps. Use a band, step, bench or box to make your body fight gravity. You can even do yoga as strength training. Resistance training has many benefits. Weightlifting is just one way to do it.
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WANT TO IMPROVE YOUR HEALTH WHILE BOOSTING YOUR SOCIAL LIFE? Mental Wellness The Downside of Loneliness and Upside of Connection The key is to carve out time for personal connections. Recent health research has shown that people who feel isolated by not regularly connecting with friends and family, are at a higher risk for health issues as opposed to those who stay more connected. For example, resear cher s a t t he Un i ve r s i t y of Chicago found that loneliness has double the impact of obesity on early death and is more harmful to your health than smoking and high blood pressure. Yes, more than smoking!
In addition, those who find themselves isolated from others with few real con- nections have been found to have a higher risk for: • Disruptive sleep • Elevated blood pressure • An increase in cortisol, the stress hormone • Higher rates of depression Regular connection on the other hand, strengthens your immune system and can have up to a 50 percent change in having a longer life. Now there is no excuse to put social connecting at the bottom of your weekly to do list! Connecting can be time spent with your par tner, meeting in person with your friends, or being an active mem- ber of a group. Here are some ways to incorporate more connection in your life: COMPLETE ACTS OF KINDNESS FOR OTHERS I t is a posi ti ve way to get to know someone better when you can assist them somehow.
JOIN A GROUP WITH LIKE-MINDED PEOPLE
Use websites like MeetUp.com to find others who enjoy similar sports or hobbies.
REACH OUT TO TRUSTED FRIENDS OR FAMILY AND ASK FOR HELP
This action can take a relationship deeper and be mutually satisfying for the other person if they can ask for help from you as well. SCHEDULE TIME TO MEET A FRIEND FOR A MEAL OR INVITE THEM OVER Doesn’t have to be fancy – even a shared cup of coffee, cooking or or- dering food in, or meeting at a casual restaurant is a fun way to connect. VOLUNTEER Look for ways to volunteer your time to worthwhile organizations. You can start with Volunteermatch.org to find opportunities near you.
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Nutrition Why Consider a Plant-Based Diet? Instead of making a big piece of meat the center of your meal, a plant-based diet treats meat as a condiment. Slenderizing but satisfying, healthy but flexible, this type of eating plan focuses on fruits, vegetables, legumes, whole grains, nuts and seeds while balancing them with lean poultry, beef, fish, dairy and eggs. A plant-based diet fills half of the plate with fruit and vegetables and allows up to 4 ounces of animal proteins and a cup of whole grains per meal. Meat alternatives include vegetable Veggie Spotlight While also savoring the rich color and sweet flavor of beets, beetroots are rich in iron, potassium, calcium, manganese, zinc, copper and selenium, nitrates and Vitamin A, C and K. Components of beet juice lower insulin concentration and control glucose. Although beetroot has a high sugar content, it is low in calories (59 per cup) and almost fat free. Loaded with soluble fiber and minerals, beetroot is filling and nutritious. According to the American Journal of Clinical Nutrition, betanin, the pigment that gives beetroot its color, is a potent antioxidant that lowers bad cholesterol, protects the artery walls and guards against heart disease and stroke. Beetroot juice might also stim- ulate red blood cell production and build stamina. In studying football players, Kansas State University researchers found that beetroot improves blood flow to muscles during exercise and boosts oxygen to fast-twitch muscles. Enabling a football player to take off from any position and run for a touch-
down, these muscles also help heart disease patients to become more active. Beetroot nitrates break down in your mouth, turn into nitrite and eventually into nitric oxide. This compound is a powerful blood vessel dilator, making blood flow through your vessels with ease and reduced pressure on your heart. Enjoy beetroot by marinating it with olive oil and herbs and roasting it for nuttiness or grilling it for smoky sweetness.
Throw beetroot shreds in a bowl of rice with mustard seeds for a quick meal. Cook beetroot greens like spinach for a garnish or juice it with other ingre- dients. Flavor the juice with ginger, lemon or apple, or combine it with carrot for a double dose of beta-carotene.
proteins such as tofu, legumes, nuts and nut butters, tempeh and seeds, but meat that adheres to govern- ment criteria for lean or extra lean is acceptable. Eating a plant-based diet does not require being vegetarian or vegan. It simply means eating a wide variety of foods, including the plant- based foods some people neglect. Only 15 percent of Americans meet their government-recommended daily fruit intake, and 10 percent meet their daily vegetable intake. While rectifying these issues, the plant-based diet re-
duces the daily calorie count, the can- cer risk and the amount of cholesterol and saturated fat from your diet. At the same time, it provides nutrients such as iron, B-vitamins and essential minerals. What’s on your plate? The 2015-2020 government dietary guidelines for Americans recommend lean animal proteins in moderation with healthy helpings of fruits, vegetables and grains. It’s a matter of balancing your diet to get all the nutrients your body needs without overindulging on foods that can be damaging to your health.
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Wellness Screening Tips
Diabetes Prevention (continued from page 1)
Looking healthy is not enough, so it is impor tant to get the proper health screenings for your age, lifestyle and genetic predisposition. Silent conditions such as hypertension and diabetes – and some forms of cancer – may not have recognizable symptoms. Regular screenings can detect them. You might suffer from high blood pressure for many years before noticing it. Get your blood pressure checked annually. Discuss treatment for high blood pressure. To avoid diabetes and its complications, have a fasting blood sugar or glucose tolerance test every three years after age 45. Do it yearly if there are risk fac- tors like high blood pressure, high blood cholesterol, obesity or family history. Have a body mass index (BMI) screening for obesity.
...or more and that the DPP Life- style Change Program is cost-ef- fective in terms of diabetes pre- vention, improved health and reduced health care costs. The studies revealed that after three years, participants reduced their chances of developing type 2 diabetes by 58 percent, versus participants who took a placebo, across all racial and ethnic groups and both sexes. In people 60 and older, the program reduced the chances of developing type 2 dia- betes by 71 percent. Losing weight and keeping it off may be the most effective type 2 diabetes prevention available. For additional suppor t with d i a b e t e s , consider joining Pinnacle Health Management’s conf idential care management program. Diabetes is one of six chronic conditions that the care management program helps em- ployees manage better. Partic- ipants receive complimentary one - on - one coach i ng wi t h a registered nurse, medication discounts and educational mate- rials. For more information, con- tact us at (844) 230-1121 or at healthmanagement@pinnacletpa.com. Additional Support
High cholesterol can cause stroke, per ipher al ar tery disease, ischemic heart disease and heart attacks. Men should have cholesterol screenings annually starting at age 35 and women at age 45. Do it sooner if you smoke, have diabetes or high blood pressure or have a family history of heart disease. Men 65 to 75 who have ever smoked need to be screened for an abdominal aortic an- eurysm, an abnormally large or swollen blood vessel in the abdomen. Men and women should have colorectal and skin cancer screenings starting at age 50. Men need to begin prostate cancer screening every two years in their
40s, unless there is a family history of prostate cancer or other risk factors. They should conduct a self-examina- tion for testicular cancer once every few months. At 18 women require a pelvic exam/ Pap smear. Breast and cervical cancer screenings should be done once ev- er y two years star ting at 40. If there is a family histor y of breast cancer or cancer of any organ in the repro- ductive system, women should be screened annually. You may not be able to prevent disease, but you can catch it early by screening.
FRESH AIR spring
If you have any questions regarding your wellness program, please contact us at: E M A I L WellnessProgram@PinnacleTPA.com
Fresh Air is a periodical wellness publication sent to all participants of the Pinnacle Health Management wellness program, published by: 15525 Sand Canyon Avenue Irvine, CA 92618
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