If you spent all winter shivering and all spring working, a summer vacation may be just what the doctor ordered. Taking some time away from work and other obligations can help you feel more refreshed and benefit your health. Whether you take off two weeks or two days, spending a little time relaxing can go a long way in helping you feel better.
Find some time to unwind this summer, and you may experience these health benefits:
Reduced stress. Stress hormones like cortisol can have a range of negative effects on your health, from causing weight gain to weakening your immune system. Studies show that even a few days away from your daily responsibilities can help lower the level of these hormones.
Lower blood pressure. As your stress levels lower, so might your blood pressure. Some studies suggest that women who take two vacations a year are eight times less likely to have heart disease.
Better sleep. Stress also causes insomnia. By relaxing on your vacation and getting eight hours of sleep, you may be able to get back on a normal sleep cycle.
Better mood. People who take regular vacations are less likely to suffer from depression, studies suggest. Even planning or dreaming of a fun vacation can boost your mood for days and weeks before you take it.
Even if your job will be stressful and busy when you get back from a vacation, that short time away can do wonders for your health. You deserve a vacation, so start planning now!
If you are looking for a new doctor, go to www.goodhelpdocs.com or call 804-359-WELL (9355) to find a provider close to your home or work.
By current cancer statistics, one in two men and one in three women can expect to receive a cancer diagnosis at some point in their lives. While this might cause some to adopt a fatalistic outlook, it is stated here to inspire you to utilize evidence-based strategies to reduce your individual risk of cancer.
Watch your weight. Obesity is epidemic in this country. A link between obesity and several cancers has been found. These include postmenopausal breast cancer, as well as cancers of the colon, uterus, stomach, kidney and pancreas. New data indicate a possible link with ovarian and gall bladder cancers as well. There are several factors that account for this cancer risk. Fat tissue is known to produce excessive amounts of estrogen and high levels of estrogen have been associated with risk of breast and uterine cancer. Additionally, obese individuals have been shown to have increased levels of insulin in their blood-a condition known as hyperinsulinemia or insulin resistance. This hyperinsulinemia may also promote the development of certain cancers. While it is a daunting task for many to lose weight and maintain that loss, keep in mind that even small incremental changes can elicit health benefits. Keeping a food diary for a week can be a helpful strategy for understanding your own particular challenges with food consumption. Understanding your own patterns of eating is an important first step to changing harmful eating behaviors. Also, it is important to understand that your body requires fewer calories as you lose weight, and to adjust your caloric intake accordingly. For weight loss and maintenance strategies that have worked for others, please visit the National Weight Control Registry.
Stay active. Physical inactivity has been shown to be a risk factor for both colon and breast cancer. Studies have demonstrated that among breast and colon cancer survivors, those who are physically active have lower rates of cancer mortality. In addition to lowering cancer risk, it is known that a combination of aerobic activity and strength training is associated with lower risk of comorbidities such as cardiovascular disease, osteoporosis and diabetes. For those who abhor organized exercise, data from the American Cancer Society’s Cancer Prevention Study II demonstrated evidence that simply reducing the amount of time spent sitting each day also decreases cancer risk. If you are currently inactive, the American Institute for Cancer Research recommends these initial strategies: ADD 30 minutes of physical activity to each day, SUBTRACT more and more of your TV time each week, and for those who are already engaging in moderate activities, EXCHANGE these for more vigorous exercise twice a week.
Eat well. When faced with the possibility of a cancer diagnosis, many turn to supplements, searching for the elusive “silver bullet.” Unfortunately, there is no supplement that can take the place of the nutritional value found in eating whole foods in season. One should strive for a mostly plant-based diet, getting at least five servings of fruits and vegetables daily with a good variety of color. Buying organic produce is not essential, but rather, purchase fresh produce in season whenever possible and otherwise, purchase frozen. For more information and helpful hints on eating for cancer prevention, please visit the American Institute for Cancer Research.
If you would like to learn more about cancer prevention, treatment, or survivorship, visit the Bon Secours Cancer Institute to learn how our expert care team members combine the science to cure with the art of compassion.
By Mary Baker, MSN, RN, FNP-C, AOCNP, CBEC, CBCN
Medical Oncology, Cancer Survivorship
Bon Secours Virginia Health System
Drinking too much alcohol increases risk of injuries, violence, drowning, liver disease, and some types of cancer. This April during Alcohol Awareness Month, Bon Secours Richmond Health System encourages you to educate yourself and your loved ones about the dangers of drinking too much.
In Virginia alone, there have been over 8,000 alcohol-related accidents within the past year. To spread the word and prevent alcohol abuse, Bon Secours is joining other organizations across the country to recognize Alcohol Awareness Month.
If you are drinking too much, you can improve your health by cutting back or quitting. Here are some strategies to help you cut back or stop drinking:
Limit your drinking to no more than 1 drink a day for women or 2 drinks a day for men
Contact 804-359-WELL [9355] or www.bonsecours.com to learn how Bon Secours can provide behavioral health, cancer, and liver disease services to support you and loved ones on your journey to restore your health from alcohol dependency.
Bon Secours has moved into your local grocery store! Our first convenient care clinic, Bon Secours FastCare, is open in Midlothian. This clinic can treat your common ailments, such as sprains, flu, or strep throat, in addition to offering physicals, vaccinations, basic labs, and a variety of other tests and services. This accessible clinic is a convenient and affordable option to urgent care and emergency rooms.
The first FastCare is located in the Martin’s at Charter Colony shopping center in Midlothian. It is staffed by Philip Masterson, Nurse Practitioner, who received his Bachelor of Science in Health Fitness from East Carolina University and both a Bachelor of Science in Nursing and his practice doctorate as a Nurse Practitioner from George Mason University. Mr. Masterson is board certified by the American Nurses Credentialing Center as a Family Nurse Practitioner. He is also a Certified Health Fitness Specialist from the American College of Sports Medicine.
The clinic is open convenient hours Monday through Friday, and patients are seen by walk-in appointment. We accept most insurance plans, including Medicare, and you may be subject to a co-payment. An affordable rate also welcomes self-pay patients. Stop by for your convenient care today! And stay tuned for additional locations in other accessible Richmond locations!
Most people are well aware of how closely our lifestyle choices, including diet and physical activity, are linked to our health and weight goals. Yet despite this awareness, more and more Americans are overweight or obese, a major risk factor for heart disease, diabetes, cancer and more. Conflicting nutrition advice, complicated diet rules or plans, and the perception that healthy food tastes bad or is too expensive can often thwart our good intentions to eat healthier. The good news is it doesn’t have to be this way. Try these two very simple yet powerful steps to start you well on your way to better health through better nutrition:
1) Take smaller portions of the foods you crave or love rather than give them up entirely – consider taking ½ portions.
2) Fill the remaining ½ of your plate with vegetables and/or fruits.
How does this work? Take this example:
Typical Meal ½ plate method
2 cups spaghetti noodles 1 cup spaghetti noodles
1 cup meat sauce ½ cup meat sauce
¼ cup shredded mozz. 2 Tbsp shredded mozzarella
1 cup fresh green beans w/ mushrooms sauté in 1 tsp olive oil
You just slashed your calories, saturated fat, sodium and carbohydrates nearly in half while still getting a full plate of food and a satisfied belly! If you are game, you can up the nutrition even more by modifying your original meal to reduce fat, sodium, sugar and/or increase fiber. For example, you can substitute lean ground turkey and whole-wheat noodles in our example above. Add fresh basil and garlic for a guilt-free tantalizing treat for your taste buds.
To keep expenses down, consider these few tips:
1) Whole Grains:
a. Buy the store-brand version
b. Buy in bulk – it has a long shelf life
c. Reduce portions at meals to 1-2 ounces (as in the ½ plate method)
2) Protein:
a. Reduce portions at meals to 3 ounces (as in the ½ plate method)
b. Replace the meat/chicken/fish one meal a day (or as often as you can) with cooked dried beans – a cost savings of 50-75% less per pound!
3) Seasonings:
a. Purchase your spices from bulk bins rather than pre-bottled options and spend as much as 80% less!
4) Fruits and vegetables:
a. Buy the right amount and then make them a part of every meal. Rotten produce = money wasted.
b. Choose fresh produce with the lowest price per pound/unit, which may vary weekly or seasonally.
c. Choose frozen (or even canned is better than none – just drain and rinse really well).
So go ahead, take a bite into a healthy lifestyle! For more help or ideas, contact a registered dietitian.
By Whitney Voorhees, MPH, RD, Clinical Dietitian Cardiac Wellness Center, Bon Secours St. Mary’s Hospital. For more information or assistance with making these lifestyle changes, schedule an appointment at 804-359-WELL [9355].
