Category: Health

The Health Benefits of Having a Dog

Dogs are fun, cuddly and playful. But your pup does much than put a smile on your face. In fact, there are several proven health benefits to owning a dog. So much so, that one insurance company (Midland Life Insurance Company) include dog ownership as a factor in its medical screening for clients 75 years and older.

 

How can man’s best friend make you healthier? There are tons of ways:

  • Petting a dog lowers blood pressure and released a relaxation hormone in the body
  • Playing with a dog boosts serotonin and dopamine levels (brain chemicals that impact happiness)
  • Even just looking at one’s pet can boost oxytocin, the “feel-good” chemical of the brain
  • Dog owners are more likely to get regular, mild to moderate exercise
  • Owning a dog has been shown to help people lose weight and maintain a healthy body mass index
  • People with dogs have fewer visits to the doctor
  • Owning a dog can reduce your risk for heart disease
  • People who have had a heart attack live longer if they own a dog
  • Owning a dog leads to increased social interaction
  • Dog owners are less likely to have depression
  • In some cases, having a dog to care for can be more effective than medication for individuals with clinical depression
  • Babies who grow up around dogs are less likely to develop eczema
  • Babies in houses with dogs are healthier too, with fewer colds and ear infections in the first year
  • Kids with autism relate better to their classmates if there is a pet in the classroom
  • Alzheimer’s patients with a dog in the house experience fewer anxious outbursts
  • Dogs can even detect cancer, according to some studies and a growing number of anecdotes
  • Some canines can also smell it when their owner’s blood sugar drops—and sometimes nudge their owners to eat
  • Dog owners have been shown to be happier and more trusting, than people without pets

All of this is good news for dog owners, though the news that time spent with your pup keeps you healthy and feeling good may not be surprising to them. And if you’ve been considering getting a dog, these health benefits are a slew of great reasons to take action and bring a new furry friend into your home.

Choosing a Multi-Vitamin

Our bodies need their fill of over 40 nutrients each and every day to perform at their best. Are you hitting all those quotas? Most of us don’t manage to get our fill on all of them on our own. Where our day-to-day diets fall short, a multivitamin can help pick up the slack.

The Center for Disease and Control (CDC) reports that about 40 percent of adults in America follow this advice and take a multi-vitamin daily. And yet, a 2010 Consumer Reports study indicated that 56 percent of adults expressed concerns about what was in their multi-vitamin.

With so many multi-vitamin options out there, how do you choose the one that’s right for you? Don’t leave your health to guesswork—consider these factors when choosing a multi-vitamin.

Needs differ by sex
There are some significant differences in men and women’s health needs, particularly from 18 to 50 years old. Women in their child-bearing years require more iron and folic acid than others. Men, on the other hand, need higher doses of several vitamins and minerals, but significantly less iron. For this reason, a mult-vitamin specific for your sex is best.

Don’t hide your age
Many multi-vitamins are designated by age group—kids, adults, and seniors. Be sure to take a multi-vitamin designed for your age group, as our bodies need different things at different stages of life. Kids’ growing bodies need lots of vitamin A, B, C and D, as well as calcium and iron. After 50, the body’s ability to absorb vitamins D and B12 slows down, something multi-vitamins for seniors can help address. 

Check the ingredients
A multi-vitamin doesn’t hold much value if it’s missing the nutrients you need. Always check the label to make sure it’s got high levels of everything your body needs.

Don’t go overboard
Go for a multi-vitamin with 100 percent of your daily recommended intake of as many nutrients as possible (some nutrients like calcium and magnesium rarely include 100 percent because it would make the pill too large). But never go for a multi-vitamin that goes beyond the daily recommended intake amounts—in large doses, some nutrients can become toxic. 

Consider diets and conditions
Individuals on a diet that cuts out entire food groups (such as vegetarian or carb-free) are more likely to be deficient in certain nutrients, as are those on a diet limited to 1,200 calories a day or fewer. Certain health conditions can also cause your body to have an increased need for certain nutrients, including cancer, diabetes, pancreatitis and others. Be aware of any special needs your body has.

Check the source
Vitamins derived from whole foods are better for the body than synthetic ones. How can you tell? Just look at the ingredients list for phrases like “derived from citrus fruits.”

Unlike food, a longer list of ingredients is better for a multivitamin, indicating a wider range of nutrient sources. If you want to take your multivitamin purity an extra mile, look for vitamins derived from organic and raw foods. 

The Best Source of Nutrients is Food

Always remember, the best source of nutrients is always natural ones—your food. Don’t use a multi-vitamin as a crutch; use it to fill the gaps where a balanced diet falls short. Follow these steps and you can take a multi-vitamin with confidence that your body’s needs are being met.

26 Ways to Relax

Even if you feel like you lead a fairly casual lifestyle, it is still important to get some deliberate relaxation time in regularly.

Relaxation is an important part of daily life –it improves mental and physical health, promotes healing, improves bodily functions such as digestion and boosts immunity. When we relax, our bodies switch into a different mode, producing chemicals which counter the harmful effects of stress and our bodies evoke a natural, more relaxed response. These chemicals can reduce our blood pressure, help to relieve pain and boost the metabolism. Studies have shown that people who schedule their relaxation time right before bed even had improved sleep quality which led to better overall wellbeing throughout the day.

Long term, practicing relaxation can enhance our overall health by producing these benefits regularly. Getting in some regular relaxation over a period of years can even lower the risk of heart disease and cancer. Experts recommend getting at least ten to twenty minutes of relaxation in, a day in order to form a daily habit and reap the long term benefits of relaxation.

There is no one right way of achieving relaxation. What is important is finding the best way for you to relax, and practicing it regularly. You might have a particular favorite way of kicking back, or you might like to shake things up and try something different each day. Whether you choose to take a Tai Chi class, read a good book or take a long soak in the bubble bath, pick something that will be soothing to you and make a habit of it.

Here’s our list of 26 ways to relax:

 

  • Taking just a few minutes a day to meditate has been proven to ease anxiety and make you physically, and mentally more resilient to stress. Sit up straight with both feet on the floor and close your eyes. Recite out loud, or internally, a positive affirmation such as “I am feeling positive and healthy today,” or “I am patient, calm and at ease today.”
  • Five minutes of deep breathing works wonders. Sit up straight in a chair with your eyes closed and place one hand on your belly. Inhale deeply through your nose, feeling the breath filling your abdomen and working its way into your upper chest. When you exhale, reverse the process – feel the breath leaving your belly first before emptying your lungs and throat.
  • Body Mindfulness. Lie down on your bed or the floor and tense and relax each part of your body. Starting with your toes, tense them up, then relax them. Next do the same with your ankles and work your way up your body to your face and head.
  • Enjoy Heat. If it’s a beautiful day outside, go and lie down in the sun for ten minutes and feel your body soaking up the heat. If it’s winter or cold outside, heat up a towel or wheat bag and wrap it around your neck and shoulders while you lie down for ten minutes with your eyes closed, releasing the tension and being mindful of how your body feels.
  • Listen To Music. Studies have shown that listening to soothing music has many benefits including lowering your blood pressure, heart rate and symptoms of anxiety. Create a playlist of songs that move you and lie back with your eyes closed as you absorb the different melodies and rhythms.
  • Though it sounds like an oxymoron, exercise can actually be a fantastic form of relaxation. All forms of exercise have proven to decrease stress levels by producing feel-good chemicals in the brain and giving you mental clarity. Whether it’s a quick walk around the block, a 45-minute aerobics session or some quick stretches, get off the couch and move!
  • Write a Letter. People love to send and receive mail and sitting down to pen a letter can be a lovely, old-fashioned way to unwind. It doesn’t have to be long – just a little note to tell someone that you care. If you don’t have anyone you want to write to then why not try writing a journal entry to yourself.
  • Listen to a Podcast. With free podcasts available on every subject imaginable, it won’t be hard to find something that piques your interest. Choose a topic that you will enjoy and kick back for a while.
  • Take a Bath or Shower. Light some scented candles and relax in the tub. If you don’t have a bath, take a nice long, hot shower. Pamper yourself a little!
  • Nothing is more relaxing than reading. Whether it is your favorite book or just a magazine that you enjoy, lie back and get some reading in.
  • Some people are surprised by how relaxing gardening can be. Whether you decide to put some music on while you water your houseplants or get out and dig up your lawn for growing vegetables – tending to a garden (large or small) offers many great benefits for both the body and mind and will provide a relaxing solace from your everyday tasks.
  • Go Swimming. Whether you have access to a local beach or simply a community swimming pool, the serenity of being in the water will work wonders on your body. Physically, swimming is a fantastic way to take the pressure of your joints and muscles while mentally swimming is a great way to unwind and clear your head.
  • While napping is normally associated with being a child or elderly person, it can actually offer some amazing benefits such as boosting mood and performance as well as improving overall wellbeing. Taking a nap during the day can also be a great way to catch up on sleep if you are feeling over tired or you are having difficulty sleeping at night.
  • Try Yoga. Yoga is hailed worldwide for its ability to produce relaxed people and it’s not hard to do. Set aside just ten to twenty minutes a day to focus on stretching and releasing tension in your body and you’ll be amazed at how great you feel.
  • Visit Art Galleries. Walking around an art gallery on your own can be a very relaxing, calming experience. Take yourself to the nearest free gallery and spend the afternoon with yourself and the art.
  • Visit a Park or Garden. Being out in a green area has been proven to improve mood and state of mind in just a few minutes. Whether you decide to organise a picnic with friends or simply go for a stroll on your own, visiting a local park will be sure to give you the relaxation you need.
  • Watch Movies. If there is a show that you’ve always wanted to watch or movies that you enjoy watching over and over, then rent the DVDs, get back into your pyjamas and spend an afternoon binge-watching them.
  • Have Your Car Detailed. Take your car to be cleaned and detailed while you chill out in the waiting area, drinking coffee and reading a magazine.
  • Indulge in Retail Therapy. Whether you have a lot of money to spend or not, set aside some money that you can use to go shopping for something you have been wanting – even if it’s just a $10 purse that you saw in a window.
  • Pull out old photo albums and spend an hour remembering the good times
  • Enjoy a Meal. Make your favorite meal and enjoy it – use your best china, a placemat and a cloth napkin and take the time to really taste your food with a glass of wine.
  • If you are feeling particularly stressed, grab a piece of paper and write down all the things that are making you feel this way. Put the list away somewhere and try to stop worrying about them. Later, when you feel like it, you can take the list back out and deal with the things that are on it.
  • Get a Massage. There’s nothing like a deep tissue massage to make you feel truly relaxed. Splurge a little and book yourself in for a massage or other relaxing spa treatment – you deserve it!
  • Relax With Water. Visit your nearest beach, lake or even fountain and sit for half an hour watching the water flow. Water has been proven to have a calming effect on people both physically and mentally and is a great way to unwind and clear your head.
  • Cloud Watch. Relive your childhood by lying outside – on the ground or on a sun lounger – and watch the clouds roll by.
  • Express Yourself. Explore your artistic side by drawing, painting or crafting something.

Keeping Food-Safe This Thanksgiving

Thanksgiving is perhaps the most popular food-related holiday in the United States.  Families throughout the country sit down on the last Thursday in November every year to enjoy a delicious feast of tasty food, including turkey, pumpkin pie and everything in between.  And one of the greatest parts of Thanksgiving is sometimes even more celebrated than the initial meal itself – the surplus of leftovers!  Unfortunately, Thanksgiving foods tend to be stored haphazardly after the meal is done, and there is an unpleasant trend of post-Thanksgiving leftover consumers who end up sick from food poisoning when the holiday is over.  Prepare your food safely and store it correctly to ensure that your holiday is free from any unwanted illnesses.

Preparing Food

 Safe handling and preparation of the meal is the first step toward a healthy Thanksgiving.  Many home cooks are put off by the idea of cooking a whole Thanksgiving dinner at home, but even the most nervous of these amateur chefs eventually caves in.  Whether this is your first time preparing Thanksgiving food or you have done it for years already, it is important to take note of several safety tips.

  • Never purchase a fresh turkey more than 48 hours before the meal.  You can buy a frozen turkey a couple of weeks ahead of time and keep it in your freezer.
  • The best way to thaw your turkey is by moving it from the freezer to the refrigerator several days in advance.  This provides a slow thawing method that won’t allow bacteria to grow on the meat.  The second-best option is to place the whole frozen turkey (still packaged) in the sink and run cold water over it until it has thawed.
  • Wash your hands before touching the raw turkey and immediately after touching it, before you come into contact with any other items or surfaces.  Use hot water, antibacterial soap, and wash for at least 20 seconds.
  • Use a food thermometer inserted at the thickest part of the turkey breast, and again at the inner part of the turkey thigh, to be sure the meat is fully cooked to 165 degrees Fahrenheit.
  • Many cooks like to stuff their raw turkeys and cook everything at once.  This can be done safely, but it does come with more risks than separate cooking.  Always measure the turkey for doneness (not the stuffing), and prepare the stuffing in a separate bowl away from the raw turkey meat before filling the cavity of the bird.
  • Do not rely on the included pop-up turkey timers that come with many packaged birds.

Storing Food

 After the feast has been devoured, store the leftovers safely to prevent any unnecessary contaminants.  Storing your leftover turkey meat, in particular, is just as important as cooking it properly.  It may be tempting to let the leftovers sit on the table while everyone gathers to watch football or partake in some other family activity afterward, but don’t neglect your leftover storage!  The turkey should always be handled first, but be sure to take care of your side dishes as well.

  • Do not let the turkey sit for too long after the meal at room temperature.  This will cause bacteria growth.
  • The easiest way to store the leftover turkey is to shred the meat from the bones and keep it in shallow glass storage containers in the refrigerator.
  • Do not refrigerate leftover turkey for longer than four days.  If you want to keep the meat for longer than this, freeze it.
  • To freeze leftover turkey, place the cooled, cooked turkey meat into gallon freezer bags and seal tightly.  Store in the freezer for up to 2 months.
  • Do not store stuffing inside the turkey.  Always remove it and keep it a complete separate container.
  • Refrigerate pumpkin pie after it has been sliced to help preserve freshness.  Pies only have a refrigerator life of a couple of days.
  • If you have kept any leftover gravy, always be sure to boil it before serving it again.  This will help improve its safety as well as its taste!

By following these simple tips and directions, you will be well on your way to providing a safe and healthy holiday for yourself and your entire family.  Happy Thanksgiving!