Check out this wonderful and informative article by Camille Johnson of Bereaver.com.
When we get older, maintaining a healthy weight can be a struggle. Our metabolism slows down, and it becomes more difficult to get enough exercise. Still, it’s important to maintain a healthy weight. Critical aspects of your overall wellness, including your blood pressure, cholesterol, and risk for diabetes can be affected, so staying a healthy weight can help you live longer. These tips courtesy of StaceyNaito.com will help you achieve your target for good health.
One of the most important ways of losing or maintaining weight is exercise. Start slowly by walking around the block, learning tai chi, or trying a water aerobics class. If you’ve not been particularly active recently, talk to your doctor about finding a safe way to start an exercise routine. An occupational or physical therapist can help you determine your abilities, especially if you’ve suffered an illness or injury in the past. These resources are great starting points for seniors who want to adopt an exercise routine.
Use the buddy system. Find a friend to walk or exercise with, for fun and accountability.
Mayo Clinic suggests parking farther away from the store, and enjoy the walk. Take the stairs when you can.
Seniors who are considering an assisted living situation should look for facilities that offer amenities like walking trails, gyms, and group fitness sessions.
Watch what you eat
Be mindful of what you eat each day, in terms of ingredients and calorie count. Stick to whole foods as much as possible, and read food labels for processed products you buy. Avoid fatty meats, instead opting for fish, lean chicken, pork, or beef cuts. Protein is especially important for your diet, because it helps build up the calcium in your bones, so be sure you’re getting enough. Having some protein with every meal and snack will keep you fuller for longer, which prevents you from overindulging on empty calories.
Try ancient grains, such as teff, kamut, or quinoa. These grains are healthy as they tend to be higher in protein, vitamins, and other nutrients, and are often lower in gluten..
Add some green peas to your salad, soup, or main dish. They pack 8 grams of protein per cup, and bring other nutrients, as well as fiber to your diet.
Hummus is a tasty high protein dip for veggies. People trying to lose weight can enjoy it in moderation, and for those who need to gain weight, eating it more frequently is a great choice.
It’s important to stay hydrated no matter your age or fitness level, but as a senior citizen, you probably aren’t getting as much water as you need, especially if you’re active. Keeping a bottle of water with you can help you remember to sip throughout the day, and you can also add more water-dense foods to your diet to keep your bones, muscles, joints, and skin healthy.
Have a glass of water at certain times each day. In addition to helping you stay hydrated, it can also help prevent you from eating too much.
Remember that hot weather and high altitudes both increase your risk of dehydration, so increase your water intake when these conditions are affecting you.
Cleveland Clinic notes health issues that involve fever, vomiting, or diarrhea increase your need for water.
Ensure you’re drinking at least two liters of water every day.
Remember that your body is the only one you have, and you have to take care of it at every age. The more love you show your body by feeding and hydrating it well, and exercising, the more chances you’ll have for a longer, more comfortable life.
Dr. Stacey Naito of StaceyNaito.com offers customized meal plans, exercise regimens, and natural hormone balance to people who don’t want to compete but just want to lose weight, gain weight, or get toned. Contact Dr. Naito today to learn more!
With huge growth across health and fitness markets, now is the ideal time to take advantage and enter the field with a venture of your own. Social media and e-commerce have made it cheap and easy to get your best ideas out there, so it’s wise to take stock of your skillset and find the niche in the health sector that suits you best.
Personal Training: With an uptick in the use of virtual meeting platforms, you don’t need to have a gym membership to successfully run a personal training business. Start by creating a website that allows clients to view your availability and schedule appointments with you. You can also offer nutrition plans and personalized workouts that will show them the value you bring to their efforts toward a healthy lifestyle.
Health Products Store: Suppliers like Amazon have made it easy to start an online store without manufacturing any products yourself. With some research into which products are most in-demand, you can create a website that makes the purchasing process simple for health enthusiasts.
Content Creation: Gaining an online following can open the door to sponsorships and paid partnerships. You can become a health influencer by posting satisfying content about meal preps, posting your workouts, and offering advice to your subscribers. It may also be helpful to live stream some of your content so you can engage with your audience in real time and gain a more comprehensive understanding of what they are looking for.
Starting Your Business
Structure is a crucial part of any business, so it’s imperative to begin your efforts with a well-thought-out business plan. Be sure to include pertinent details such as your intention for day-to-day operations and the relevant staffing requirements.
You’ll also need to ensure that you register your business with an appropriate structure according to your plans for growth, tax preferences, and hopes for attracting investors. A limited liability company, or LLC, is a great option for most first-time entrepreneurs, as it protects your personal assets from being liable in your business’s finances and offers tax advantages. You can learn how to start an LLC by reading up online, but it’s helpful to work with a service that ensures your paperwork is filed correctly so you’re legally compliant with the state.
Avoid taking on unnecessary costs while you’re getting started, as this will only make it more difficult to turn a profit and may leave you with unnecessary debt. Be sure to keep thorough records of business activity and a budget for expenditure. It may be helpful to contract the services of a professional lawyer or accountant who will help ensure that your business remains fully compliant with legislation.
Growing Your Business
Marketing is one of the most important aspects of growing a business, so it’s vital to monitor your marketing efforts and keep track of which strategies are bringing in the most revenue. Thankfully, there are a number of free online tools you can take advantage of to get started.
Starting a blog is also a great way to make sales as you gain the interest of readers. You could review specific products that are currently high in demand and compare them to similar offerings on the market. This will make it easier for customers to trust the quality of the brand and feel more confident in finalizing a purchase.
You likely want to highlight achievements in your background on your blog, and offering a curriculum vitae is a great way to do that. You can use a template for a CV to customize your own online. You can put together an eye-catching and informative document for your potential customers.
Don’t be afraid to partner with other businesses and run social media campaigns and competitions that will increase your following and make potential customers aware of your offerings.
As you expand your business, it’s important to develop situational ePHI awareness to guard against potential data compromises. This is a necessity if your business interacts with protected medical data. Traditional cybersecurity may not be enough, so seek out solutions designed for healthcare.
There is an abundance of opportunities to start a successful health-based business without putting up too much money upfront. You simply need to find a solution that best fits your skills and interests, highlight your qualifications, and be ready to take operations online.
For nutrition and fitness products, figure contest prep, and personal training, visit StaceyNaito.com today!
I was recently given the opportunity to try a self-massage tool called the Acu-Hump, which is designed for home use by individuals who are suffering from back, hip and buttock issues. Generally speaking, I am definitely a fan of at-home self-massage devices, and am happy to promote any such products which not only are effective, but also easy to use. The Acu-Hump fits the bill on both counts. Now that I have used the device, I am now able to write a review here so that you can learn more about it and decide whether you might want to purchase one for your own use.
Let’s start with the general design of the Acu-Hump. The Acu-Hump is made of a slightly flexible polyurethane, and is rigid enough to support one’s body weight if someone sits on the device or lies on top of it during therapy. Granted, I’m only 126 pounds, but it certainly doesn’t feel like the Acu-Hump is in any danger of caving in on itself when I use it. There are 14 humps on the treatment surface which work like shiatsu or pressure point nubs, and they are extremely effective at causing a release of tight, tense muscles, just like a deep tissue massage from a professional masseuse. In addition, the gentle curved design of the Acu-Hump gently stretches the muscles which are being treated, whether you place the unit under your upper back, your hip, or your buttocks. Simply stated, if you like deep tissue massage like I do, you will LOVE the Acu-Hump.
I am very impressed by how effectively the Acu-Hump causes a myofascial release in any area it is used on, whether it is in the upper back (latissimus dorsi, trapezius), hips (piriformis, sacroiliac joints), or the buttocks (glutes, muscles which surround sciatic nerve). You can use the Acu-Hump daily if you want, since it will cause a wonderful reset of overused or tight postural back muscles and muscles in the buttocks. It’s great for everyone from those who sit at desk jobs all day, to people who stand or move around a lot, and it’s fantastic for athletes who pretty much live with muscle aches and pains.
The Acu-Hump is well designed, and the pressure points sit in excellent positions for just about anyone who uses it. It is also surprisingly lightweight for how durable it is, so it can be taken to the office, to sporting events, you name it. My favorite use for the device is to sit on it, because I always have pain in the muscles of my buttocks, but I also love using this on my upper back right below my shoulder blades, and I also love using it at my sacroiliac joints in my lower back to soften the tendons and to get some relief from stiffness and pain which I experience on occasion. It’s so versatile that you can use it on numerous areas to get a great stretch while also benefitting from the self-massage properties of the device.
The Acu-Hump is available on Amazon. For more information on the Acu-Hump, and to visit their website, please go to https://www.acuhump.com
Disclaimer: This is a sponsored post. I was given free product and compensation for my time to put together this informative blog post, but the opinions expressed here are truly my own.
The word healthy is a broad term that covers a variety of topics. To ensure you are at your best, you have to be your own health advocate, and that means knowing what is going on with your health at all times. Start by considering these ways you can be your best and fight for your health.
1. Research Your Doctors
Think about the role your doctor plays and how important that is for your health. Use the weight of that role when researching new doctors. Research shows you should look into their educational background, their level of expertise, and what other patients say about them. Ask for recommendations from friends and family. That is a great place to start before you dig in deeper to learn more about the doctor’s experience.
2. Live a Healthy Lifestyle
A great way to take charge of your health is to start living a proactively healthy lifestyle. Start with eating better and getting physical exercise. If you are new on the health journey, try not to overdo it too quickly. Start by making small changes, such as eating more vegetables with every meal and going for walks. If you spend most of your time at work, get some physical activity by taking the stairs instead of the elevator. You can find small ways to incorporate activities that will keep your blood flowing.
3. Stay Organized
Keep your medical records organized by maintaining them yourself. You can use an online tool to quickly combine videos and keep all medical images in a single file by uploading them to your computer and merging them into one pdf. Then download the new file to keep on your laptop. Be sure to back the information up to a cloud-based server so you can access it from anywhere.
4. Speak Up at Appointments
Don’t be afraid to ask doctors questions, and don’t worry about whether your questions are silly. Doctors are paid to provide you with information that will benefit your health. The only way to access that information is to ask questions. This can also be a great way to vet doctors. A good doctor is happy to answer your questions and will go out of their way to provide you with answers. You don’t want a doctor that seems irritated or uncooperative when you have questions.
5. Be Vigilant About Your Medications
Take your medications exactly as prescribed. Some medicines are ineffective if you fail to finish the prescription, and some can take weeks to start working effectively. If you skip days or leave a few pills in the bottle, your medications may not work as they should.
6. Prioritize Your Mental Health
Keep in mind that mental health is just as important as physical health. Don’t be afraid to speak up if you are struggling or have questions about your mental health. Talk to your doctor about getting a referral if you need to see a mental health professional, and remember there is no shame in having mental health issues. The majority of people struggle with them at some point in life.
Part of you being your own health advocate is doing things that make you uncomfortable, such as speaking up for yourself. However, the more you do it, the easier it will become. Remember how important your health is and you will always want to fight for it.
Here is another outstanding and motivating article from Karen Weeks of elderwellness.net which you will enjoy reading!
Are you struggling with your confidence? Signs of low self-esteem include being overly sensitive to criticism, having anxiety, lashing out, and being socially withdrawn. These tips, courtesy of Dr. Stacey Naito’s Blog, can help you boost your confidence.
Exercise helps boost your confidence in different ways. Your improved health, strength, and appearance make you feel good about yourself. Working out gets your endorphins going, which boosts your mood. Feeling happier and improving your mental health can help you feel confident. Plan to fit in the recommended minimum of 150 minutes of exercise weekly.
Improve Your Nutrition
What you eat can affect your attitude and how you feel about yourself. Pay attention to how different foods impact your mood and enjoy more of the healthy foods that improve your outlook. Filling your diet with nutritious, whole foods also helps you stay healthier and either lose or maintain your weight, which can boost your confidence in your physical appearance.
Change Your Career and Update Your Resume
Millennials held an average of six different jobs by reaching the age of 26, according to the U.S. Bureau of Labor Statistics. Whether you’re on track to reach that number or you’ve been in your current job your entire career, looking for something new can help with your confidence if your job is stressful or you deal with difficult coworkers.
Before seeking a new position, you can create a slick and professional-looking resume by utilizing an online resume creator. You can choose from a library of professionally designed resume templates, and then add your own copy, photos, colors, and images. What’s more, this tool is free to use and a resume can be created in minutes.
Master Positive Self-Talk
Negative self-talk about the things that make you different chips away at your confidence. You might tell yourself that you’re too nerdy, aren’t worthy, or don’t fit in. You may not even realize you’re saying these things to yourself. Realizing you’re using negative self-talk and switching to a positive internal voice can boost your confidence. It might seem awkward at first, but keep saying positive things about yourself to change your thoughts and grow your confidence.
Learn to Relax
A survey from the American Psychological Association shows that 49% of people surveyed had negative effects on their behavior due to stress, including tension, getting angry, and yelling. Feeling constantly stressed can interfere with your confidence. Make time for self-care, try yoga, do breathing techniques, or meditate to relax.
One of the benefits of volunteering is enhanced self-confidence. Feeling good about helping others can improve how you see yourself. You might also discover new skills and talents as you volunteer. Look for a cause that speaks to you and find ways to help.
Improve Your Circle
Surrounding yourself with people who make you feel better about yourself can help your confidence. If your friend circle constantly breaks you down, it’s difficult to overcome your insecurities. Find a group that accepts you as you are and has a positive attitude to uplift you. If you want to meet new people, check Meetup for groups in your area that match your interests.
Boost Your Confidence
Little changes add up to increased confidence. With the tips above – including sticking to an exercise regimen, eating nutritiously, switching up your career and updating your resume, and learning to relax – you’ll be able to improve your self-esteem.
Dr. Stacey Naito’s Blog is as varied as the blogger herself, who works as a physician, certified nutrition coach, body transformation coach, fitness trainer, model, writer, researcher, and sponsored athlete. Read more informative articles today!
What To Do When Your Parents Need Different Types of Senior Care
As your parents age, they may need help finding senior care or an alternative living situation. When that time comes, you may be faced with an unexpected challenge — figuring out what to do when only one parent needs to move into a nursing home. Dr. Stacey Naito of Dr. Stacey Naito’s Blog explains that by involving your parents and handling the process with compassion, you can create a smooth, loving transition.
Choosing a Nursing Home
The right nursing home is essential for your parents’ comfort, health, and financial stability. As you choose a facility, follow these steps:
Verify insurance coverage. Find out how much your parents’ plan will pay each month.
Identify appropriate facilities. Find nursing homes that accept your parents’ insurance and fulfill their care requirements. Go online to find the facilities in your area and read up on pricing information, payment options, and reviews. You’ll find nearly 80 assisted living communities in Los Angeles.
Determine excess costs. Calculate the extra monthly costs for each facility.
Make a short list. Select facilities that fit your budget, care, and location preferences.
Read reviews. Look into the reputation, quality of care, and services at each facility.
Visit facilities. Bring both of your parents to check out your top 3-5 nursing homes. Look at factors such as cleanliness, activities, and interpersonal relationships.
Ask about openings. Find out when a room or bed will open.
Paying for a Nursing Home or Assisted Living Facility
In the United States, US News & World Report notes that the average room in a nursing home costs more than $100,000 per year. For a shared room, you can expect costs of more than $93,000 per year. Some ways to cover nursing home costs are:
Long-term care insurance
Savings and retirement income
Keep in mind that costs can vary significantly between states and cities. If you live in a different city, you might save money by moving your parents to a nursing home near you.
Helping Your Other Parent Downsize
Maintaining a home is a big job; when one parent moves into a nursing home, your other parent may want to move as well. Some options are:
When your parents are moving to different places, you’ll need to deal with two moves. A moving company can make the transition easier for everyone; they can handle the packing and the heavy lifting so you can focus on your parents. For safety and security, choose a trusted company by reading moving company reviews online and selecting the best one. Ideally, the moving company you choose has experience with senior moves.
Providing Compassionate Help to Aging Parents
Moving your parents into separate homes can be emotional and exhausting for everyone involved. As an adult child, DailyCaring points out that all of the stress can make it harder to remain compassionate. To ease the process, you can:
Hire a senior move manager. They’ll help with sorting, organizing, and selling belongings during the downsizing process.
Take personal time. Make time for your friends and favorite activities.
Ask relatives for help. Don’t be afraid to lean on siblings, aunts, uncles, and cousins.
Get support. Join a support group to express your emotions in a safe place.
Managing the Senior Care Process
With patience and compassion, you can help both of your parents settle into new homes. Remember to put a lot thought into choosing the right senior living facility, paying for continued care, helping with downsizing, and providing all the care you can.
When you commit and devote the time to care for yourself, your body feels better. You radiate health and energy and can operate at your peak physical performance level. But all those self-care activities also benefit your mind. Here is a look at how healthy living boosts your mental health, presented to you below by Dr. Stacey Naito’s Blog.
Eat Nutritious Food
A focus on healthy eating gives your body the nutrients and calories needed to thrive. Fill your plate with colorful fruit and vegetables and add a small portion of lean protein, such as salmon, chicken, sirloin, eggs, or turkey. Also, focus on consuming whole grains, nuts, seeds, legumes, and low-fat dairy products. Eating these foods keeps your blood sugar steady to prevent mood swings.
Don’t forget your snacks! When the afternoon slump kicks in, choose a smoothie, fruit, or a handful of nuts instead of a bag of chips or a sugary soda. Then your hunger will be taken care of, and you’ll also get a burst of energy to help you mentally focus for the rest of the afternoon.
Do Exercise You Enjoy
Exercise doesn’t have to feel like work when you do an activity you love. Besides keeping your body in shape, research has shown exercise reduces anxiety, alleviates depression, and improves your sense of well-being and self-esteem. Do whatever activity you enjoy, such as brisk walking, swimming, cycling, jogging, or dancing.
Create a Healthy Home Environment
Is your home a relaxing place that you enjoy being in, or does your family argue, complain and make overly critical comments about the house? The fix may be more straightforward than you think. A dirty and cluttered home is unpleasant to look at and impacts your mental health by limiting your ability to focus, increasing your stress levels, and can cause conflict in relationships. Declutter and clean your house to transform your home into a vibrant and fresh space. Open up the windows to let some fresh air in as well. You’ll be surprised what a difference a clean and tidy home makes for you and your family.
If you have items that you want to keep but you simply don’t have room to store in your house, look for storage options outside the home. Storage units are affordable ways to securely stash items (big or small) until you decide what, exactly, you want to do with them. Use websites designed to help you with finding self storage in Los Angeles. With over 130 different storage options in LA, chances are you can find something near your home.
If you’re experiencing issues with anxiety or depression, a mental health counselor can help you feel better. The therapist can help you create healthy and productive coping mechanisms and tools to help you manage your emotions.
Don’t let your packed schedule or dread of an office visit turn you off from seeking the help you need. A great and popular new alternative is online therapy. Various telehealth online platforms are available, offering a variety of licensed therapists for you to connect with for assistance. You may even be able to secure a same-day appointment. In addition, telehealth therapists accept most insurance plans, keep out-of-pocket costs manageable, and offer more affordable co-pays than an in-office counselor.
Take a Trip
Traveling to a new destination takes you out of your routine and immerses you in new sights and experiences. A pleasure trip can reduce your stress and lift your spirits. It can also heal your job burnout caused by working too many hours for a lengthy period. For the ultimate in self-care travel, book a wellness retreat in a location you’ve always wanted to visit.
You probably already noticed how your self-care activities keep you physically healthy. Take steps to declutter your home (and store away anything you want to keep), start exercising, and book a relaxing self-care trip. Now you know the mental health benefits you gain as well.
Please check out this informative and excellent article by Karen Weeks of Elderwellness.net which has great tips for managing your overall health if you have diabetes.
Managing diabetes is a full-time job that can interfere with your life in more ways than one. But this common disease doesn’t have to rob you of a healthy, active lifestyle. Adopting healthy habits is essential for managing diabetes, preventing complications, and giving you better control over your life—and you don’t have to spend a fortune to do it! If you’re looking for new ways to improve your health, check out the tips below presented by Stacey Naito.
Get Moving to Lose Weight
Weight loss is a crucial element of any diabetes management plan. Carrying excess weight can increase insulin resistance and make it harder for people with diabetes to control their blood sugar. However, a recent trial reported by Medical News Today found that losing weight may reverse the effects of early type 2 diabetes. Fortunately, aerobic exercise is a very effective weight-loss tool! Also see if you can find ways to keep moving at the office. Many of us are sedentary at work, so see how often you can take the stairs or stand during a meeting.
Fitness trackers are affordable, user-friendly devices that can help you get moving and shed those pounds safely. There are several models to choose from with different features to meet a variety of health and fitness needs. For example, some fitness trackers include heart rate monitors, while others are capable of tracking your sleep stages. Take a look at your options from stores like Dicks Sporting Goods, Academy, or Walmart.
Lastly, don’t hesitate to add some music to the mix! Sometimes, listening to music—or even a podcast—can provide you with the motivation you need to push through your exercise routine. You can invest in a speaker to add some quality to your tunes, as well as a stand that can keep your phone upright if you’re using it to watch something as you work out. Do what works best for you. Find what motivates you and work it into your routine.
Adopting a nutritious diet is another effective way to lose weight and keep diabetes under control. EatingWell recommends developing a low-calorie, nutrient-packed meal plan full of complex carbohydrates, fresh veggies, healthy fats, and lean protein. There are many free apps out there that can help you develop healthy meal plans on any budget. For example, Mealime is great for finding personalized recipes and generating shopping lists. Similarly, Meal Planner Pro offers budget-friendly meal planning for people with a variety of conditions, including diabetes.
Keep Your Blood Pressure Under Control
Many complications can arise if you don’t keep your blood pressure in check. Unfortunately, high blood pressure is exceedingly common in people with diabetes, since this disease causes damage to the arteries. Alarmingly, constant high blood pressure can lead to everything from kidney failure to a heart attack. Keeping your blood pressure down might lessen your chances of peripheral vascular disease and stroke. The good news here is that blood pressure monitors are affordable and easy to use. Take a reading often, and contact your doctor if your numbers are consistently high.
Learn About Your Body
You can also try free and low-cost apps to learn how different foods affect your body. Use diabetes apps and food trackers to log what you eat and when, so you can learn how different foods affect your blood sugar levels. With these apps, you’ll be able to monitor long-term trends and identify the foods and activities that make you feel your best.
Your doctor can be a great resource for diabetes-related information and questions. And if getting to the doctor’s office is a challenge, you can try finding online doctors. Once you’ve found a great fit, you can do video appointments and pick up prescribed medications at your convenience, and most accept a variety of insurance options.
Did you know that stress can worsen your diabetes? Stress increases blood sugar levels, raises blood pressure, increases insulin resistance, impairs sleep, and promotes emotional eating. If you’re struggling with stress, use mindfulness apps like Headspace and Pacifica to calm your mind and learn how to manage anxiety throughout your day. Other apps, like Relax Melodies and Calm, use gentle music and sounds to promote relaxation—these are great if you have trouble sleeping! Most of these apps include free versions and offer affordable subscription options to unlock more features.
Living with diabetes can be tough, to say the least. Fortunately, a variety of low-cost apps and tech devices can make it easier to adopt healthy habits and enjoy the life you want. Use all of the tools at your disposal for guidance and motivation, so you don’t have to face diabetes alone.
Dr. Stacey Naito is passionate about feeling and looking good. Her blog is full of helpful resources on eating well, getting active, and living your best life.