• An often overlooked health habit is that of practicing safety.  Using seat belts, never driving when impaired by alcohol, drugs, or sleepiness, using bicycle helmets, having fire extinguishers readily available at home, being careful with poisonous substances, etc., are all habits which contribute to health and well being.  Are you safe?
• One way to reduce the stress we feel in our lives is to teach ourselves to become sensitive and pay attention to the many "little pleasures" we happen upon each day.  Notice and enjoy things like the wonderful feel of a hot shower, a walk outdoors, a sunset, the peaceful sounds of birds chirping, the look and fragrance of a rose, the taste of our food, or even time alone when driving to work.  Truly experience the pleasant sensations these things bring...

• Guess what?  Broccoli.... is an extremely nutritious food!  It is good for us.  It helps prevent colon cancer, etc. Broccoli is high in vitamins A, C, & K, has lots of potassium, calcium, and fiber.  We should eat lots of it and encourage our patients to do so too (unless medically contraindicated)!   We have heard of the peach festival, the Okra Strut, and so on.  Perhaps there should be a "Broccoli Bash"?
• Some animals and lots of people fatten up and gain weight over the winter months.  You know...., no more mowing the lawn or long walks, lots of indoor sedentary activities and holiday overeating.  Wait!  That doesn't have to be you!  Just keep eating a healthful diet with lots of fruits and vegetables, eat sensible food portions, and.... be sure to continue getting lots and lots of exercise!   Life is good....
• We often refer to someone who is bright and cheerful as Mr. or Ms. "Sunshine"!  This has some basis in fact.  For a great many people, the amount of sunlight they are exposed to has an effect upon their mood.  The more sunlight, the better they feel!  In these Fall and Winter days of shorter daylight time, spend as much time as possible in the sunshine!  Perhaps a walk at lunchtime....
• Reducing your stress helps prevent cardiac problems!  A study published in the Archives of Internal Medicine described results from patients having CAD with ischemia who were given either 4 months of stress reduction training, 4 months of exercise, or usual care, and were then followed for 5 years.  Compared to usual care, people given stress reduction suffered one fourth as many adverse cardiac events during follow up, and less than half as many as those given exercise training.  What to do?  Relax, take it easy, and take a few deep breaths.....
• Physical activity is good.....  It makes us feel good, and it is good for us!  Some often overlooked alternatives include water aerobics, water walking, water running, and just plain swimming.  These are especially good for people who have orthopedic impairments.  Most communities have a pool available at a community center, health club, or YMCA.  Go for it!
• Christmas holidays.  Good times....  How about "All I want for Christmas is to not gain weight"!  OK.   You got it!  Just keep exercising regularly, enjoy the festivities, and be very discriminating about what and how much you actually put in your mouth.... savor it, enjoy it, and eat it very slowly.
• It has been said that we Americans must stop living "cardio logically incorrect" lives.  This refers to our great propensity to experience stress, be overweight, eat too much, get no exercise, smoke, drink too much, and live and work at a frenetic pace.  The New Year brings us another opportunity to correct any of these that are a problem for us.  No silly "New Year's resolutions" necessary here.  Just quietly go about doing whatever is necessary to fix it, and keep doing it.....
• Here is more about the benefits of walking....  A study published in the New England Journal of Medicine looked at a large group of retired elderly (ages 61-81) nonsmoking men who were followed for 12 years.  After adjustment for all known risk factors, those who walked less than 1 mile/day were 1.8 times more likely to die from any cause than those who walked more than 2 miles/day.  Before adjustment for risk factors, the death rate from all causes was more than twice as high in those who walked less.  So......, let's encourage all our patients (and ourselves!!) to get walking!  Every day!
• A strong body of medical literature tells us that people who enjoy social support are healthier overall, live longer, recover faster from injuries and illness, experience less stress and depression, and so on.   This likely has to do with better immune system functioning under those conditions.  For the sake of your health and well-being, be sure to nourish and cherish your relationships with others!
• Numerous studies have shown that for overweight or obese persons, even a modest 10% loss of body weight produces major improvements in blood pressure, lipid profile, and reduction in overall cardiovascular risk.  Further, people can enjoy quite good health in spite of being "overweight" if they exercise frequently and eat a healthy diet, get enough rest, etc.  Please mention these facts to your overweight patients; they need all the encouragement they can get...
• Here is a way to reduce stress.  Be assertive!  Speak up with your thoughts, feelings, beliefs, wants, and needs.  Don't hold your troubles inside.  Find someone you respect to talk to about these things.   Protect your personal rights- don't let others take advantage of you.  Be honest, but also diplomatic about what you say to others.  Protect their personal rights too.
• An article published in the New England Journal of Medicine reviewed over 100 studies on the destructive effects of acute and chronic stress upon the body.  These deleterious effects involve many systems of the body, and amount to general "wear and tear".  It reminds us to take it easy, take a few deep breaths, let them out slowly, loosen up, and relax.  Do good work, but do it with a sense of joy...
• It's springtime, the weather is wonderful, it stays light late, so take yourself a 30 minute walk after supper at night....  You might lose some weight and will no doubt feel great!
• It is said that "Wellness" is a state of enhanced health and well- being in body, mind, and spirit.   Thought of in this way, there are things one can do in each of these areas to improve one's health and well-being. Perhaps we could take one of these areas in each of the next 3 months, and do one thing to improve in that area......Can you?
• Concerned about excess weight?  Here is a tip:  Spread your total calories out so that you eat 5 or 6 small meals or snacks a day instead of just 2 or 3.  Doing that is said to keep one's metabolic activity raised for more hours each day than it would otherwise be.  And it helps with hunger.  Be a frequent feeder!
• Summer is upon us, and it is time for the beach, boating, and all sorts of fun in the sun.  Go ahead and have fun (it is good for you!), but remember to use liberal amounts of sunscreen if you are at risk for sun-induced skin damage (fair skin, frequent or prolonged mid-day exposure, etc.).  Your health may be your most valuable resource, so be sure to protect it!
• Summer is a time when most of us naturally increase our physical activity with outdoor activities such as gardening, mowing the lawn, walking, and so on.  Remember that swimming, water aerobics, or other forms of exercise in the water are great ways to do some enjoyable exercise!  Once we get in the habit of doing that, it may be continued all year round using indoor pools.  Have you been swimming lately?

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