Oral Health and Heart Health

Practicing good oral hygiene by brushing, flossing and seeing a dentist regularly for cleanings can protect the health of our gums. Since the body and mouth are not separate, taking good care of our teeth and gums can affect our overall health and may help us to live longer. There is scientific research that supports a potential link between dental health and heart health. Therefore, the simple daily habits of brushing and flossing may be more important than we think.

The Connection Between Gum Disease and Heart Disease

Bacteria. Plaque is a sticky film that contains bacteria and builds up on teeth. The bacteria in this plaque can cause decay and gum disease if it is not removed regularly through brushing, flossing and dental cleanings.

Inflammation. Gum disease is a serious driver of inflammation. Inflammation is a protective mechanism and indicates that the body is fighting something harmful and trying to defend itself. It is possible that inflammation in the gums triggers a cascade that can lead to inflammation in the cardiovascular system and plaque formation.

High Blood Pressure. New research in the American Heart Association’s journal ‘Hypertension’ accentuates the importance of good oral health in blood pressure control. The study findings showed that people with high blood pressure that have healthier gums responded better to blood-pressure lowering medications and had lower blood pressure than those who had gum disease. Over time, uncontrolled high blood pressure can lead to heart disease or stroke.

Tips to Improve Oral Health and Heart Health

Stop Smoking. Not smoking is one of the most important things you can do for your mouth and your body. Smokers have a much higher risk of gum disease and heart disease, and smoking promotes inflammation.

Manage Stress. When we are under stress the immune system’s ability to fight off infection is compromised. Increased stress also leads to elevated cortisol which increases blood pressure, makes us insulin resistant leading to diabetes, increases inflammation in our body and increases cholesterol.

Eat a Balanced Diet. A healthy diet helps to fight infection by boosting the immune system. Eating foods high in antioxidants can help our bodies repair damaged tissues. A plant based whole foods diet is key. Eating a rainbow of colors is important. It is important to reduce processed foods in our diet and take time to mindfully eat and enjoy our food.

Exercise. Being physically active is one of the best ways to strengthen the heart muscle, maintain a healthy weight and protect our arteries from damage. Aim for a minimum of 150 minutes per week with a combination of aerobic exercise, strength training and stretching. Find activities that you enjoy.

Sleep. Lack of sleep may weaken our immune system and our body’s ability to deal with inflammation or infection.  Lack of sleep can also lead to elevated blood pressure and blood sugars which are risk factors for vascular disease. Practice good sleep hygiene and relaxation techniques and aim for seven to nine hours each night.

Practice Good Oral Care. Be sure to brush and floss twice a day and make an appointment with your dentist for advice regarding your personal care and recommended schedule of visits. Taking good care of your oral health can be a part of your heart-healthy routine.

-Diane Duvall, Life Coach and Certified Health Coach for the Lifestyle Medicine Practice of Dr. Geni Abraham, Board Certified, American Board of Internal Medicine.  Our Internal Medicine Practice is an integrated medical practice with a focus on Lifestyle Medicine. We offer health coaching sessions to help you reach your personal goals. Dr. Geni Abraham, Medical Specialists of the Palm Beaches, Inc., 205 JFK Drive, Atlantis FL 33462.  Phone: (561) 432-8935, Visit DrGeniAbraham.com and Follow us on Facebook: Dr. Geni Abraham

Is Stress Overload Harming Your Thyroid?

Stressors in today’s busy society can seem never-ending. Stress appears in many forms from full schedules and long to-do lists to relationship challenges and financial problems. Not only can chronic stress negatively impact our overall health and well-being but it can affect our thyroid as well.

The thyroid is one of the most essential glands in the body. The hormones it produces are responsible for many things including our metabolism, health of our skin, and sleep quality. Imbalances occur when the thyroid produces too little or too much hormone and can result in unpleasant symptoms such as fatigue, feeling down or depressed, or having an inability to manage weight.

When we experience stress our adrenal glands are signaled to release a mix of stress hormones, including cortisol. Cortisol, the main hormone produced in response to stress can suppress thyroid function. A delicate balance between stress hormones and cortisol must exist for proper thyroid function. Although we can’t avoid stress we can learn to adopt lifestyle habits that will help our overall stress levels and thyroid health.  

Practice Mindful Eating

In our fast-paced lives we are often eating fast foods on the run. It is important to think about how we are eating. When we take the time to sit and enjoy our meals our body will be able to digest food better. The best way to start the day is with a balanced meal that is low in sugar but high in protein, healthy fat and fiber. Overall energy levels will improve with a diet high in whole, natural foods and low in alcohol, caffeine and sugar. A healthy balanced diet is necessary to provide the micronutrients needed for proper functioning of the thyroid – iodine, selenium and B-vitamins.

Sleep Well

Getting enough quality sleep is vital for our health and well-being. Try to adopt a consistent bedtime and avoid technology for a few hours before bed. Blue light emitted from device screens and artificial light can disrupt biological sleep signals. There are blue light filter settings on most devices and blue light blocking glasses are available. Winding down before bed can reduce stress levels and improve sleep quality. Wind down with a relaxing hot bath, reading, soothing essential oils and herbal teas, deep breathing, or prayer and meditation.

Exercise for Stress Relief

Physical activity increases feel-good brain chemicals and other hormones that improve energy and mood and reduce stress. Choose activities and exercise you love such as swimming, going to the gym or walking in nature. Yoga can be a gentle and restorative way to find relief from the tension and stress of the day. Yoga, tai chi and Pilates are designed around controlled movement and breathing techniques which can support relaxation.

Relax and Restore

It is important to keep stress levels from building throughout the day. Make time during the day to take breaks or pauses. Taking deep breaths and concentrating on your breathing can have a calming effect and help you relax. Practicing mindfulness and staying focused on the present moment can change the way you feel about life. In contrast, focusing on problems or never ending to-do lists can lead to overwhelm. Guided imagery is a relaxation technique that uses positive mental images to influence how you feel. Imagine a peaceful visual image such as sitting in nature by a beautiful waterfall and experience the physical sensation of relaxation.

Self-care is an important part of maintaining balance and cultivating well-being. Spend time in nature or take a break to enjoy your favorite hobbies. Enjoy time with friends and family and make fun and laughter a regular part of your life. Set boundaries around your present moments such as not answering texts or phone calls after a certain time in the evening. Try different things until you discover what gives you peace.

Managing stress is important for supporting your adrenals and the associated impact to your thyroid. Keeping a positive attitude and learning tools and routines to relieve stress instead of letting it build within you will reduce one of the long-term effects of chronic stress – thyroid dysfunction.  

-Diane Duvall, Life Coach and Certified Health Coach for the Lifestyle Medicine Practice of Dr. Geni Abraham, Board Certified, American Board of Internal Medicine.  Our Internal Medicine Practice is an integrated medical practice with a focus on Lifestyle Medicine. We offer health coaching sessions to help you reach your personal goals. Dr. Geni Abraham, Medical Specialists of the Palm Beaches, Inc., 205 JFK Drive, Atlantis FL 33462.  Phone: (561) 432-8935, Visit DrGeniAbraham.com and Follow us on Facebook: Dr. Geni Abraham

New Beginnings

The first day of January rings in a new day and a new year. There is something about new beginnings that inspires us to review the things we’ve learned and experienced in the past and find renewed excitement for the times that lie ahead. We can use the momentum of the New Year to inspire us to set and achieve the goals we dream about. It is a good time to review our personal mission and vision statement. What do you see you and your family doing in your life? To be successful in pursuing our life goals optimal health is important. Pursue good lifestyle habits to maximize enjoyment of life.

To incorporate a healthy lifestyle it is best to start with small health goals. If we try to change everything at once it can be difficult and discouraging to sustain. These small goals can be as simple as replacing a morning bagel with a healthy protein smoothie or a vegetable omelet, or taking a brisk walk before or after dinner. When you are successful with smaller goals and see the change, you will be more motivated to achieve larger goals in the long term.

Practice Mindful Eating.  When we practice mindful eating we become aware of the food we put in our bodies and how it ultimately affects our health and how we feel. A good start is to incorporate more greens and other colorful foods on our plate. Aim to always have something green, such as dark leafy greens, and other colorful plant foods included at each meal.  These colorful foods have an array of health benefits from healthier skin and vision to improved brain and heart health. You will notice a significant improvement in your overall well-being when you regularly incorporate these foods. You can start small by adding one new vegetable to your lunch or dinner meal. Although dietary changes take some effort, it will be worth it in the long run. Aim for 9-13 servings of plant foods every day.

Increase Daily Activity. Regular physical activity contributes to our overall health. It strengthens our body and plays a role in our mental health. It can also improve our memory, mood and sleep. Find a form of exercise that is right for you. Find things you enjoy. This can be anything from a yoga class to a walk in nature. Anything that keeps your body moving is beneficial.  Try to start with small bits of daily exercise and increase this to at least 30 minutes per day.

Get a Restful Night’s Sleep. We all need to make a good night’s sleep a top priority.  Although we all have times we have to run on five or six hours of sleep, the ultimate goal should be seven to eight hours. In the long run, adequate sleep can affect our overall health and performance.  Insufficient sleep has been shown to raise a variety of health concerns including obesity, mood swings and increased risk of chronic disease. You can start by adopting some simple evening routines and adjusting your schedule to allow for a full night’s sleep. Your evening routine can be anything that promotes peace and serenity. It can consist of using aroma therapy such as lavender essential oil, adding yoga stretches, practicing deep breathing along with soothing music and gratitude thoughts, or reading. Wind down each evening and allow your brain and mind to relax. 

Find Time for You. Life can be demanding and we are often juggling many responsibilities at a time. But this can lead to burn out and exhaustion and can have a negative impact on our health. It is important to find time for you. An important part of life is having time for the activities that we enjoy. Start by finding small blocks of time during your week to devote to joyful activities. This can be anything from reading a book to having coffee with a friend. Find the activities that make you happy and consistently commit to making time each week to plan for these activities.

Being healthy and fit is important to living a successful life. Turning even the smallest goals into habits will transform your well-being and will help you achieve the life you desire.

-Diane Duvall, Life Coach and Certified Health Coach for the Lifestyle Medicine Practice of Dr. Geni Abraham, Board Certified, American Board of Internal Medicine.  Our Internal Medicine Practice is an integrated medical practice with a focus on Lifestyle Medicine. We offer health coaching sessions to help you reach your personal goals. Dr. Geni Abraham, Medical Specialists of the Palm Beaches, Inc., 205 JFK Drive, Atlantis FL 33462.  Phone: (561) 432-8935, Visit DrGeniAbraham.com and Follow us on Facebook: Dr. Geni Abraham

The 5 Elements of Physician Self-Care

by Rebekah Bernard MD

Studies show that medical students have a precipitous drop in empathy levels within just months of starting their third-year clinical rotations. While there are a variety of proposed explanations for the transition from naïve pre-med idealist to world-weary cynic, one likely culprit is the de-emphasis on self-care which occurs during these rotations.

Virtually overnight, medical students transition from a routine of regularly scheduled lectures and study periods to a brave new world of 4 AM rounds, overnight shifts, and wolfed-down meals in between operating room cases.  And if students dare to express feelings of hunger or fatigue, their senior resident or attending is likely to tell them to “suck it up!” or remind them that “you can sleep when you’re dead.”  By the fourth year of medical school, jaded senior medical students are passing on the same ‘words of wisdom’ to the juniors behind them.

The message: Patient needs come first. Doctors’ needs (and much less those of medical students!) are a mere inconvenience, something to be ignored and overcome. Or worse, something to be proud of.  (“You worked with a 103-degree fever?  Well, one time I went back to work after giving myself intravenous fluids in the call room from for a stomach flu!”)

While it’s possible to continue this superhuman behavior for a few days, weeks, months, or even years, it’s not good and it’s certainly not healthy.  Moreover, doctors develop dangerous habits that are hard to break, following them even after their student and resident days are long gone.  Case in point:  Unless there is another doctor present, I’m always the first person done eating at the table, as if some invisible code pager is going to pull me away from my meal at any second.

By continuously deferring our own physiological needs, physicians harm not only ourselves, but also provide a disserve to our patients.

Geni Abraham, MD, an internist and wellness expert, notes that when physicians don’t take care of their own needs, they can’t be “good medicine” to their patients.  Abraham compares physicians treating patients while they are physically depleted to “trying to fit a twin-sized sheet onto a king-sized bed”—a futile and impossible task. 

“Do as I say, not as I do”                                                                                                                                                

In order to provide the type of care that patients deserve, physicians must prioritize their own needs. “We’ve got to get back to the fundamentals of personal health care,” says Abraham.  “We need to be doing exactly the things that we are telling our patients.”

She recommends that doctors start by focusing on the following aspects of self-care:

1.      Nutrition.  “I don’t care if you want to follow a vegan or a keto-diet, as long as you are eating whole foods and a balance of nutrients,” says Abraham.  It’s also important for physicians to practice mindful eating—actually tasting and enjoying our food, rather than gulping it down as if we are on 24/7 duty and expecting to be called to a patient’s bedside at any moment. 

Abraham notes that eating is a social activity, and great enjoyment can be gained from eating in the company of others.  Take the time to schedule and plan meals with family and friends, rather than eating over the sink or in your car (guilty on both counts).

2.     Exercise.  “Exercise is the cheapest drug for anxiety and mild to moderate depression,” says Abraham.  “It’s also one of the best ways to help students and residents learn, as movement has been shown to promote learning.”  While physicians certainly understand the benefits of exercise, the challenge is often finding the time to exercise. 

“You have to find the time,” advises Abraham.  Even if you can only do 10 or 15 minutes, schedule that time into your week and make it non-negotiable.  Consider an app like the “7-Minute Workout,” which gets your heart pounding and can be done in the comfort of your living room.  It may also help to find something active that you might enjoy like a sport or dance class.

3.     Sleep.  “Lack of sleep causes memory loss, irritability, and chaotic thinking,” says Abraham.  “And chaotic thinking doesn’t help our patients or ourselves.”  Abraham recommends getting enough hours of sleep at night and practicing good sleep hygiene.  “Put your phone upside down to avoid the blue light that it emits and avoid watching intense television shows before bedtime.”  Instead of looking at screens before bed, Abraham recommends practicing mindful meditation or deep breathing exercises.

If you still feel sleepy even after getting enough hours of sleep, consider getting tested for sleep apnea.  Robyn Alley-Hay, MD, a retired obstetrician-gynecologist who is now a physician coach notes that starting CPAP for her previously undiagnosed sleep apnea was a life-changer.  “I wish I had been tested for sleep apnea years ago,” says Alley-Hay.  “I no longer have to start my day exhausted, slow, muddled, and generally grumpy.”  Alley-Hay recommends that doctors get tested and treated.  “It is hard enough to recover from call nights, irregular shifts, and short nights as a physician.  Add sleep apnea on top of that and it’s a recipe for exhaustion, burnout, irritability, and even depression.”

4.     Nontoxic relationships.  Physicians need support from family members, friends, and colleagues.  We need to take the time to nurture those relationships by scheduling activities, like date-night with your spouse and lunch with a colleague.  Show up for medical society meetings and physician socials.  Knowing that we are all dealing with similar issues can provide a great deal of support. 

On the flip side, extricate yourself from relationships that are toxic or emotionally draining.   Say ‘no’ to people, employers, committees, or memberships that fail to add value to your life. 

5.     Mindful self-compassion.  Abraham suggests that physicians pay attention to how they talk to themselves.  She reminds us that humans are wired to pay more attention to negative thoughts than to positive ones, and that we need to practice and work to counteract negativity in our lives.  “It takes five positive thoughts to overcome one negative thought,” says Abraham.  One way to achieve mindful self-compassion is to keep a journal of your emotions, and to take a moment at the end of each day to focus on the things that went well. 

When one of my patients is being hard on themselves (“I’m stupid, I’m a failure”), I take a cue from Martha Beck and ask them if they would speak to a child the way they are speaking to themselves.  The answer is usually: “Of course not!”  In the same way, physicians need to be kind to ourselves and forgive ourselves when we make a mistake.

Achieving self-care

As overachievers, physicians often try to take on too many tasks at the same time.  That’s especially risky when it comes to self-care.  “If you try to make 19 different changes at the same time you won’t succeed – it will be too overwhelming,” says Abraham.

Instead, she advises executing one idea at a time.  “It can be as simple as increasing your water intake or eating two fruits per day to begin.” 

Abraham also advises us to think of ourselves like a boat.  “If you want to turn a boat, you have to do it slowly by degrees, not as a pirouette.  If we turn the wheel too fast, we will just end up at the same point where we began.”  Instead, she advises that we focus on change idea by idea, degree by degree.

By making slow and intentional positive change towards self-care, physicians can function better and more effectively—and that will pay off in patient care.  As Abraham says, “Eat right, move right, sleep right, and think right, so that you can feel right.”

Rebekah Bernard MD is a family physician in Fort Myers, FL and the author of Physician Wellness:  The Rock Star Doctor’s Guide

https://www.medicaleconomics.com/news/5-elements-physician-self-care

Practicing Gratitude

Thanksgiving is an opportunity to give thanks for what we have, for the relationships we cherish with our friends and family, for our health – a time to celebrate all life’s blessings. This is a powerful time of the year for taking time to reflect upon those things we are most grateful for. Gratitude has been consistently associated with greater happiness. But gratitude doesn’t have to be saved for special occasions. The habit of being grateful starts with appreciating even the smallest things in life. Start incorporating gratitude into your life on a daily basis and you will quickly notice your life filling with more things to be grateful for. Here are 5 ways to practice gratitude daily:

Develop the habit of being grateful.  One of our greatest gifts is the ability to choose what to focus on. The best way you can begin your day is by counting your blessings. Take time daily to write down five things that you are grateful for. Fill up with the feeling of gratitude in your body. There is nothing too small to be grateful for, count things such as being able to start your day with a warm shower or receiving a note from a friend. You can also try writing things you are grateful for that you may not yet have in your life. What are you working toward or believing for – feel grateful for that now.  As you develop the daily habit of gratitude you will notice that you are naturally more grateful and have more empathy and happiness in your life.

Share your gratitude with others.  When you express gratitude to others not only does it make their day a little brighter, but it will increase your own level of gratitude and happiness. Show your appreciation through a smile, a text, thank you note or a phone call.

Spend time with friends and family.  Practice the art of listening and support your friends and family. Find ways to build others up and find positive ways to share genuine compliments with them. Connecting with others improves physical health and psychological well-being.

Focus on positive thoughts and solutions.  No matter where you are and what your situation is, your focus can be shifted to something positive. Finding fault and complaining drain our energy. It is important to combat negative thinking. Dwelling on the negative will keep us stuck in an unhealthy place. Make sure to focus on the good things that happen in a day and not the one bad thing that didn’t go well. Sometimes we have to practice objectivity – what would you say to a friend who had that problem? As you focus on gratitude and positive outcomes, this type of thinking will become like second nature over time. Take a moment at the end of each day to focus on the things that went well. This is a positive way to end your day and will improve rest by promoting contentment – no matter how your day was, you will sleep a bit better than you would have.

Give back.  Volunteering is a powerful way to share your gratitude with others. Even small acts of kindness can symbolize your appreciation of others and their situations. Feel grateful for the capacity to volunteer your time – this can include things such as helping in a soup kitchen while knowing you are so grateful for the healthy food you have at home lining your pantry and refrigerator shelves.

It’s easy to take all of our blessings for granted. Stop and be grateful, even if just for a simple glass of clean water, we maintain our lives because of water. Research shows us that practicing gratitude boosts our emotional well-being as well as physical health. Every day is a good day to enhance our lives through giving thanks.

-Diane Duvall, Life Coach and Certified Health Coach for the Lifestyle Medicine Practice of Dr. Geni Abraham, Board Certified, American Board of Internal Medicine.  Our Internal Medicine Practice is an integrated medical practice with a focus on Lifestyle Medicine. We offer health coaching sessions to help you reach your personal goals. Dr. Geni Abraham, Medical Specialists of the Palm Beaches, Inc., 205 JFK Drive, Atlantis FL 33462.  Phone: (561) 432-8935, Visit DrGeniAbraham.com and Follow us on Facebook: Dr. Geni Abraham

Top 10 Myths About Cardiovascular Disease

How much do you really know about your heart’s health? It’s easy to be fooled by misconceptions. After all, heart disease only happens to your elderly neighbor or to your fried food-loving uncle, right? Or do you know the real truth – that heart disease can affect people of any age, even those who eat right?

Relying on false assumptions can be dangerous to your heart. Cardiovascular disease kills more Americans each year than any other disease. But you can boost your heart smarts by separating fact from fiction. Let’s set the record straight on some common myths.

  1. “I’m too young to worry about heart disease.” How you live now affects your risk for cardiovascular diseases later in life. As early as childhood and adolescence, plaque can start accumulating in the arteries and later lead to clogged arteries. One in three Americans has cardiovascular disease, but not all of them are senior citizens. Even young and middle-aged people can develop heart problems – especially now that obesity, type 2 diabetes and other risk factors are becoming more common at a younger age.
  2. “I’d know if I had high blood pressure because there would be warning signs.” High blood pressure is called the “silent killer” because you don’t usually know you have it. You may never experience symptoms, so don’t wait for your body to alert you that there’s a problem. The way to know if you have high blood pressure is to check your numbers with a simple blood pressure test. Early treatment of high blood pressure is critical because, if left untreated, it can cause heart attack, stroke, kidney damage and other serious health problems. Learn how high blood pressure is diagnosed.
  3. “I’ll know when I’m having a heart attack because I’ll have chest pain.” Not necessarily. Although it’s common to have chest pain or discomfort, a heart attack may cause subtle symptoms. These include shortness of breath, nausea, feeling lightheaded, and pain or discomfort in one or both arms, the jaw, neck or back. Even if you’re not sure it’s a heart attack, call 9-1-1 immediately. Learn you risk of heart attack today!
  4. “Diabetes won’t threaten my heart as long as I take my medication.” Treating diabetes can help reduce your risk for or delay the development of cardiovascular diseases. But even when blood sugar levels are under control, you’re still at increased risk for heart disease and stroke. That’s because the risk factors that contribute to diabetes onset also make you more likely to develop cardiovascular disease. These overlapping risk factors include high blood pressure, overweight and obesity, physical inactivity and smoking.
  5. “Heart disease runs in my family, so there’s nothing I can do to prevent it.” Although people with a family history of heart disease are at higher risk, you can take steps to dramatically reduce your risk. Create an action plan to keep your heart healthy by tackling these to-dos: get active; control cholesterol; eat better; manage blood pressure; maintain a healthy weight; control blood sugar; and stop smoking.
  6. “I don’t need to have my cholesterol checked until I’m middle-aged.” The American Heart Association recommends you start getting your cholesterol checked every 5 years starting at age 20. It’s a good idea to start having a cholesterol test even earlier if your family has a history of heart disease. Children in these families can have high cholesterol levels, putting them at increased risk for developing heart disease as adults. You can help yourself and your family by eating a healthy diet and exercising regularly.
  7. “Heart failure means the heart stops beating.” The heart suddenly stops beating during cardiac arrest, not heart failure. With heart failure, the heart keeps working, but it doesn’t pump blood as well as it should. It can cause shortness of breath, swelling in the feet and ankles or persistent coughing and wheezing. During cardiac arrest, a person loses consciousness and stops normal breathing.
  8. “This pain in my legs must be a sign of aging. I’m sure it has nothing to do with my heart.” Leg pain felt in the muscles could be a sign of a condition called peripheral artery disease. PAD results from blocked arteries in the legs caused by plaque buildup. The risk for heart attack or stroke increases for people with PAD.
  9. “My heart is beating really fast. I must be having a heart attack.” Some variation in your heart rate is normal. Your heart rate speeds up during exercise or when you get excited, and slows down when you’re sleeping. Most of the time, a change in your heartbeat is nothing to worry about. But sometimes, it can be a sign of arrhythmia, an abnormal or irregular heartbeat. Most arrhythmias are harmless, but some can last long enough to impact how well the heart works and require treatment.
  10. “I should avoid exercise after having a heart attack.” No! As soon as possible, get moving with a plan approved for you! Research shows that heart attack survivors who are regularly physically active and make other heart-healthy changes live longer than those who don’t. People with chronic conditions typically find that moderate-intensity activity is safe and beneficial. The American Heart Association recommends at least two and a half hours of moderate intensity physical activity each week For Overall Cardiovascular Health. Find the help you need by joining a cardiac rehabilitation program, but first consult your healthcare provider for advice on developing a physical activity plan tailored to your needs.

https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/top-10-myths-about-cardiovascular-disease?fbclid=IwAR2YFYM5vDBShgH9ToZGHGBUif3FtEujiHvikkIcB118KJTM8cPNQyLEVfk

Finish this Year Strong

At the first of the year many of us create a list of health and wellness goals that we want to accomplish. We often feel that this will be the perfect time to get things started. But imagine what it would be like to start your New Year feeling and looking your best. Due to the busyness of the season, the last few months of the year are usually when we make the worst decisions regarding our health. Imagine building momentum toward your goals now with an intentional plan to overcome the various stresses and unhealthy lifestyle habits that distract so many during this time of year.

Become intentional and make good choices through the end of the year.

This is about more than just healthy eating; it’s about creating healthy habits and consciously creating the life you desire. Do you feel that your schedule gets out of control this time of year with too many responsibilities and obligations? How many gifts do you really have to buy and how many functions do you need to attend? Does your house really need to look like the pictures in Pinterest – do not let this overwhelm the joy of the season. Reserve some time over the next few months for personal self-care. Choose self-care activities that reenergize you. Find joy in the season and in positive change. It’s not about the end goal, it’s always about the journey. Discover different types of exercises that you like and focus on eating whole foods, enjoying the flavors of the fall harvest.  

Enjoy the Season.

There is no need to deprive ourselves during this holiday season, but we should be choosy and budget our holiday eating wisely. When faced with large buffets and feasts at holiday gatherings don’t feel obligated to eat something just because it’s there. Focus on eating the foods you really love and be sure to make room for veggies. Enjoy your food and pace yourself, take your time and stop eating when you feel full. If you are going to drink alcohol, try alternating between water and alcohol to minimize intake and stay hydrated. If you know that you will be indulging in a few extra calories this time of year be sure to increase daily physical activity. In addition to walking, consider adding activities the whole family can enjoy.

Focus on high quality, nutrient-dense foods. Imagine what your health and body would look like if you multiplied the nutrient-density of your diet. Think roasted vegetables vs French fries. Eating whole foods vs refined, processed or fast foods. Increase healthy fat intake (such as avocados, nuts and seeds, and olive oil) and get away from sugar and refined carbohydrates. Incorporate intermittent fasting – start by not eating after 7 pm. Don’t skip breakfast – starting your day with a balanced meal focused on protein and healthy fats will set your healthy metabolism for the day and put the brakes on cravings and overeating later in the day. Incorporate vegetable omelets, avocados, crustless quiche or protein smoothies.

Invited to a party and need to bring a dish? Consider bringing a dish of non-starchy vegetables or a low-carb Mediterranean-style platter. Fill your low-carb snack tray with cooked meats such as sliced roast beef, turkey and pepperoni (choose the best quality you can, with minimal processing and minimal added ingredients). Add fresh ingredients such as a variety of cheeses, olives, avocado, stuffed mini peppers, mixed nuts, vegetables, fruits and low carb crackers. At least you know there will be a variety of low-carb snacks (brought by you) that you can enjoy.

Let this season be a time of celebration and also relaxation.

Enjoy your family and friends and if you do fall overboard and lose sight of your goals just try to get back to your healthy habits as soon as possible. Incorporate these Healthy Habits to Finish This Year Strong:

  • Stay hydrated with 6-8 cups of water daily.  
  • Stay energized: exercise 3 times per week.
  • Pace yourself during this season to avoid overscheduling or overspending.
  • Make time for self-care and find balance and joy in the season.
  • Make adequate sleep a priority.    
  • Find ways to walk more.
  • Add more vegetables and fruit.
  • Snack on whole foods like nuts and seeds.
  • Commit to a daily gratitude practice.
  • Get connected with friends & family.
  • Balance meals with protein and healthy fat to prevent cravings. 
  • Reserve sweet treats for special occasions.
  • Bookend healthy eating around parties and never go to a party hungry.
  • Have small daily goals to help you achieve success.

-Diane Duvall, Life Coach and Certified Health Coach for the Lifestyle Medicine Practice of Dr. Geni Abraham, Board Certified, American Board of Internal Medicine.  Our Internal Medicine Practice is an integrated medical practice with a focus on Lifestyle Medicine. We offer health coaching sessions to help you reach your personal goals. Dr. Geni Abraham, Medical Specialists of the Palm Beaches, Inc., 205 JFK Drive, Atlantis FL 33462.  Phone: (561) 432-8935, Visit DrGeniAbraham.com and Follow us on Facebook: Dr. Geni Abraham

10 Traits of Emotionally Resilient People

If specific types of challenges tend to “undo” you, or you often feel frustrated, impatient or drained, there may be some gaps in your resilience strategies. Learning and developing the traits of emotionally resilient people is a great way to even out your reactions and consistently take a more balanced approach to life.

1

They practice the art of care and self-care. They have discovered what their personal needs are and they provide for themselves. They have taken the time to discover and incorporate whatever it is that makes them feel cared for; creating a baseline and individual strategy.


2

They understand that stressful situations don’t define them. They have relegated circumstances to their rightful place: as short-term conditions that have no power or influence over whom they are in the moment or who they will be when the situation has changed.


3

They are compassionate. They know that everyone deserves respect, good will and love ― including others who may not be handling situations or circumstances in ways they would prefer. Judgment and condemnation do not contribute to nurturing resilience.


4

They know life isn’t perfect and they’ve learned to practice acceptance. Instead of resisting what is happening, even if it’s not their preference, they accept circumstances they can’t change and expect that things will get better.


5

They know when to ask for help. We’re taught to be self-reliant and independent with our problem-solving and much of the time this approach is entirely appropriate. Yet sometimes the best way to the downhill side of a challenge is to enlist the help of friends, family or colleagues. Resilient people have learned discernment in making this choice.


6

They know when to listen, when it’s time to be supportive, and when to allow space. These are also judgment calls. Holding the awareness that there is a right time and circumstance for each of these strategies is the first step to learning which one is applicable in any given situation.


7

They have positive supportive circles. Making a conscious choice to interact with people who are willing and able to offer the support they need is vital in building resilience. Negativity and criticism drain resources and impact the ability to put things in perspective.


8

They know who to go to for honest advice and who’s more likely to add drama to a situation. Loving or caring for someone doesn’t necessarily mean that person will provide the guidance you need. Each person has their own strengths, so taking relevant personality traits into consideration before asking for advice is important.


9

They are self-aware and often engage in practices that provide self-reflection. The adage of “know thy self” is important in building and living with resilience. It can often make the difference between feeling confidence about the ability to handle adversity and feeling hopeless or overwhelmed.


10

They are grateful. They often have a gratitude practice that they do daily ― such as keeping a gratitude journal. Gratitude broadens perceptions about life and helps to increase feelings of hope and openness towards new possibilities.

It’s common to have developed several of these traits, yet have little experience or comfort with others on the list. Zero in on which areas you feel can assist you in boosting your reservoir of resilience. You’ll find it’s worth the effort and focus so you can achieve the results you are looking for.

Stay tuned for more resilience tools and tips.

https://www.heartmath.com/blog/tools-tips-articles/10-traits-of-emotionally-resilient-people/?fbclid=IwAR3ygWicmDd9q9vZHgKmQcO8fmaurZqIN54TZKuUi8mzFtWkfZjnJZ7ixog

Lower Stress: How does stress affect the body?

Feeling stressed out? It can have lasting effects on your health and wellbeing. But there are ways to manage stress and its symptoms that can help you feel better.

Stress Stinks! What Can You Do About It?

Stress is a fact of life. A 2017 American Psychological Association survey found that a whopping 80% of respondents reported experiencing at least one symptom of stress over the past month.1 Does this describe you?

Sometimes we stress over good things, like a long line at a brunch spot, a new job, an upcoming wedding, or a new baby. And other times it’s over not-so-good things like being sick, working too much, or family drama. 

Stress can affect your mental and physical health in so many ways.

Long-term activation of your body’s stress response system, along with prolonged exposure to cortisol and other stress hormones, may put you at risk for health troubles like:2,3

  • digestive problems
  • anxiety
  • headaches
  • depression
  • sleep problems
  • weight gain
  • memory and concentration issues
  • high blood pressure
  • heart disease and stroke

So what can we DO about stress?

You want to avoid all these, right? Us too! Luckily, small changes are easy to try. We even have a nifty list! Let’s get started:

Get giggling. Make silly faces with the family, have a staring contest, watch videos of babies and puppies – whatever gets your belly moving, try blowing off some steam with some laughs! Bonus points if you laugh till you cry.

Let’s list. Making a list can help you decide what’s actually important to do today so you don’t feel buried all the time. Added bonus? You’ll feel a sense of accomplishment when you cross things off as “done.” We can practically hear you saying “aaaahhhhh” already.

  • Find a friend. Take a 60-second social break to message someone with a “Hello!” And hey, if it turns into a longer chat, we won’t tell!
  • Move more. Movement is good for your heart and your mind. Dance like crazy to get the funk out, try hula hooping, briskly walk around the block and listen to the birds, or take that hip-hop class you’ve always wanted to try. Bonus points if you laugh while you’re moving! 
  • Get your butt in bed. Getting enough sleep can help you feel less cranky and overwhelmed, and more productive and creative. If you want all that, you gotta get to bed earlier! Turn off the screen(s), you can binge-watch your show and earn more XP tomorrow. Sleep experts suggest aiming for about 7 to 9 hours of sleep a night.4 See you in the morning, sunshine!
  • Be with your breath. You’ve been breathing your whole life, but learning to focus on your breath can actually trigger your body’s relaxation response. According to Dr. Herbert Benson, a cardiologist and Harvard Medical School professor of Mind Body Medicine, diaphragmatic (deep) breathing is one of several ways to elicit the relaxation response.5 Try it! You’ll be getting your Zen on in no time.
    • Get comfy and take a normal breath.
    • Next take a deep breath slowly through your nose, filling up your chest and belly. Let your belly really puff out – we promise, you don’t look fat!
    • Now breathe out slowly through your mouth (or nose, whichever) and repeat.

De-stressing shouldn’t stress you out. Which one are you going to try now: giggling, socializing or moving?

Let’s do this, and be Healthy For Good!

Last reviewed 7/2017 https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/lower-stress-how-does-stress-affect-the-body

1American Psychological Association 2017 Survey Report, Stress in America: Coping with Change http://www.apa.org/news/press/releases/stress/2016/coping-with-change.PDF.

2U.S. Department of Health and Human Services, Office on Women’s Health, Stress and your health https://www.womenshealth.gov/a-z-topics/stress-and-your-health

3Centers for Disease Control and Prevention, Coping with Stress https://www.cdc.gov/Features/CopingWithStress/index.html.

4National Sleep Foundation, How Much Sleep Do We Really Need? https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

5Harvard Health Publications, Harvard Medical School, Relaxation techniques: Breath control helps quell errant stress response http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response.

7 ways to reduce stress and keep blood pressure down

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.

  1. Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.
  2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.
  3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.
  4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.
  5. Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.
  6. Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.
  7. Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.

Along with these ways to reduce stress, add in a healthy lifestyle — maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats — and high blood pressure could be a thing of the past.

For more information on lifestyle changes to treat high blood pressure and how to choose the right medication if needed, read Controlling Your Blood Pressure, a Special Health Report from Harvard Medical School.