FRESH AIR winter
W I N T E R 2 0 1 8
A WELLNESS PERIODICAL FOR PARTICIPANTS OF PINNACLE HEALTH MANAGEMENT
Health Study February is American Heart Month
Fitness Calming Exercises To Help Manage Stress
There are countless stress factors that can have a daily, negative effect on your health and mental well-being. According to the annual “Stress in America” study conducted by the American Psychological Association, work deadlines, personal finances, and family obligations are listed among the top stressors for most Americans. However, in the same study, more than half of the survey par ticipants (53 percent) said that exercise or taking par t in some type of physical activity helped with managing their stress. Luckily, there are many different exercises and methods for you to try if you are feeling a little anxious and overwhelmed. Even if you already have a regular workout routine, these workouts for stress relief are a great way to switch things up and re-energize your body and mind: YOGA Over the years, this discipline has become increasingly popular because it is a soothing way to relieve stress while also strengthening the body. Breathing control, simple meditation and taking on specific bodily postures help you to feel centered and less stressed after each session. Also, an added bonus is that you can be of any age or fitness level to practice and benefit from yoga.
A study released in January 2018 by the American Heart Association (AHA), reported that “middle-aged couch po- tatoes” can reduce or reverse their risk of heart failure associated with having a sedentary lifestyle for decades. Funded by the National Institutes of Health, the study showed that by participating in regular aerobic exercise training over a two-year period, you can help slow down the aging process and make your heart pump stronger if you are in a certain age range. The 53 study participants, ages 45-64, were healthy but inactive, many work- ing in sedentary jobs. The study found that those who followed a regular aer- obic exercise regimen of working out four-to-five times a week for two years showed significant improvements in how their bodies used oxygen, in addi- tion to showing signs of decreased car- dio stiffness - signs of a healthier heart. Aerobic exercise was identified as any sustained activity such as swimming, jogging, or walking that strengthens the hear t and helps the body use oxygen effectively.
PILATES Similar to yoga, Pilates exercises place emphasis on your body’s core to strengthen muscles, improve posture and flexibility, and enhance mental awareness.The motion of the exercises release tension in the muscles and the breathing techniques used help to create calmness within you. MEDITATION This method might not get your hear t rate up and make you sweat, but the physical benefits are still there. Many people have star ted to incorporate meditation in their daily lives. Health professionals claim that meditation increases self-awareness, happiness, acceptance, and encourages a healthy lifestyle. This practice can also slow the aging process and improve cardiovascular and immune health. To get star ted in the practice of one or more of these calming exercises, check to see if classes are offered at your local health center, gym or community recreation center or you can purchase a DVD or streaming video that can also help you to get star ted.
Continue ‘Health Study’ to pg. 4
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MentalHealth Boost Your Body’s Serotonin Naturally to Feel Happier in 2018
Have you heard about the body chemical serotonin? Often referred to as the “feel good” hormone, serotonin acts as a neurotransmitter, sending messages from one area of the brain to the other. Serotonin plays an important role in the body, affecting a variety of functions including appetite, sleep- ing patterns, learning, digestion, and social behavior. Health re- searchers believe that serotonin is responsible for maintaining mood balance and having a low level of serotonin can contribute to depression, anxiety, anger issues and panic attacks. Studies have shown that when a person has a deficit of serotonin, they often look for solutions to feel better and be more productive. A few options include eating a high amount of sugar to get a “sugar high” (leading to obesity and/or type 2 diabetes) or for some, receiving a prescription from their doctor for an anti-depressant, known as serotonin reuptake inhibitor (SSRI). However, there are other ways to boost serotonin levels more naturally.They include: EATING FOODS THAT CONTAIN TRYPTOPHAN. Tryptophan is the chemical from which serotonin is made. Food choices include turkey, nuts, seeds, salmon, chicken, oats, beans, lentils and eggs. FITTING IN TIME FOR EXERCISE. Exercise is a proven instant mood enhancer and when you combine it with time outside, such as a 15 or 20 minute morning walk when the sun is out, you are doubling your serotonin production. REDUCING YOUR SUGAR INTAKE . While eating sugary foods can give you a temporary energy boost, it is a sure-fire way to reduce your serotonin levels and increase your chances of sadness, illness and disease. Read labels and strive for 10 grams of sugar or less per serving. REDUCING STRESS. Prolonged stress will definitely inhibit the production of serotonin in your brain. Consider making some lifestyle choices that provide more support or take tasks off of your plate. Even small changes can help you have more time for stress-reducing activities you enjoy. One example is using a grocery de- livery service to save time. See page one for stress-reducing exercise suggestions.
Make a commitment this year to find ways to fit more relaxation and healthy sero- tonin-boosting behaviors in your life for a more peaceful and less stressed 2018!
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FruitSpotlight
Pomegranates - Packed with Delicious Antioxidants To Improve Health
Did you know that pomegranates have three times the antioxidants than that of red wine and green tea? Although they can be a pain to open, pomegranate seeds have health boosting superpowers. After splitting apart the pomegranate’s tough outer layer, you will find their seeds are the only edible part. Nevertheless, the nutritional value of these seeds are far greater than what you might expect and offer a wide range of health benefits. FOUR HEALTH BENEFITS
nols, which are found abundantly in pomegranate seeds and their juice. 4 Mood Booster: Pomegranates help to increase levels of serotonin in your brain, control mood swings and can prevent anxiety and depression. 5 Anti-Aging Properties: Polyphe- nols, a powerful antioxidant found in pomegranates, is known to combat aging. The seed oils are also known to be used as a natural moisturizer for the skin preventing wrinkles and other symptoms of skin aging. Pomegranates can be incorporated into salads, rice dishes, meat dishes and consumed simply as a refreshing drink. At less than 100 calories for an entire pomegranate, it makes a delicious and tart low-calorie snack!
1 Nutrient Packed: Pome- granates are loaded with fiber, vitamin A, vitamin C, vitamin K and some B vitamins and minerals such as calcium, potassi- um and iron.
2 Heart Healthy: Pome- granates provide powerful support for cardiovascular health. They offer abundant benefits to the heart by prevent- ing damage to the arterial walls, promoting healthy blood pressure levels and improving blood flow to the heart. 3 Memory Improvement: Pomegran- ates can help promote brain health. Studies have reported memory and other cognitive benefits of polyphe-
SKIP SCREENS Blue light emitted by TVs, phones, laptops and tablets throw off your body’s internal clock.Try to put them down at least one hour before bed. SIP CHAMOMILE TEA Th i s herba l t ea he l ps l ower anx i e t y and i s a hea l t h i er opt i on t han hav i ng an a l coho l i c dr i nk i n t he even i ng to re l ax .
BE MINDFUL Try relaxing with yoga, deep breathing or meditation. TAKE A HOT BATH OR SHOWER Go i ng f rom wa rm wa t er to a coo l er bedroom causes your body t em- per a t ure to drop, not on ly mak i ng you fee l s l eepy bu t re l axed .
DidYouKnow?
With theWest Coast experiencing an especially brutal flu season this year – state health officials recently reported that 45 Californians under the age of 65 have died from the flu since October 1 and the number is still climbing.That is why it is imperative to boost your immune system to stay healthy. California state medical officials indicate that this flu season may be the worst influenza season since 2009, the year the Swine flu pandemic killed 12,469 people across the nation. Did you know that stress management and sleep can dramatically help reduce your chances of coming down with the flu this season? Here are some tips that can help keep you calm and rested in the evening and lessen your chance of getting sick:
In addition to these tips, washing your hands often, fitting in some gentle exercise like a daily walk, and cut- ting back on sugar can also help to keep the flu bug away!
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FinancialHealth Tips To Give You Financial Peace of Mind in 2018
PAY DOWN CREDIT CARD DEBT It is easy to let those credit card balances rack up over the holidays, so paying them down early in the year should be one of your top financial goals. In- terest rates on most credit cards have been increasing lately, which can cost you a lot of money in the long run. Work on paying off credit card debt and keeping your balances low. It’s never too late to start an emergency fund and this can pair up with your per sonal savings goal for the year. Financial professionals advise to save up to three months of salar y but realistically, try to save at least one month of salary in a savings account to help with unexpected expenses such as car or home repairs or medical costs, for example. It’s the first quarter of the year and many people like to adopt a “NewYear, New Me” outlook and establish new goals for the year. While some of the more popular resolutions include losing weight or working out more, there are tasks you can do to improve your finances and protect your asests that can give you peace of mind now and in the future. Here are some tips to get started: SOLIDIFYYOUR EMERGENCY FUND
GIVEYOUR INSURANCE POLICIES A CHECKUP Because your circumstances change through the years, check with your insurance agent to make sure you are not under or over insured. Compare rates for your auto and/or home i n s u r a n c e , p r o t e c t new a s s e t s adequately, and get any additional discounts available to you. For exam- ple, you may be able to pay less by bundling policies from different car- riers into one, showing your student driver’s good grades, or reducing your insurance rates if you drive less miles than the average person, such as those who regularly telecommute. GET HOME MAINTENANCE COVERAGE If you are a homeowner, consider purchasing a home warranty plan to give you peace of mind in the event of costly home repairs that aren’t
normally covered in you budget. For a relatively low monthly cost, you are covered for expenses such as broken appliances, electrical and plumbing, water heaters, air conditioning units and more. Look for companies that allow you to design a plan that works best for you. However, the study showed that exercising two to three times a week, while healthy, did little to help reverse the condition of the heart for middle agers These results show our body’s ability to reverse years of sedentary be- havior and the risk of health failure. The study recommends each week one long cardio session (such as an hour of tennis, cycling, or brisk walk- ing) , one strength training session and two to four days of moderate intensity exercise. Continued ‘Health Study’ from pg. 1
FRESH AIR winter
If you have any questions regarding your wellness program, please contact a member of our care management staff at: C U S TOM E R S E RV I C E (844) 230-1121 E M A I L healthmanagement@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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