Timing Is Everything: When to Avoid the Heat

First things first, let’s talk about timing. Did you know that the sun is at its strongest between 10 a.m. and 4 p.m.? Those are the peak hours when UV rays are at their most potent. If possible, try to schedule your outdoor activities either before or after this timeframe to reduce your exposure to harmful rays.

In some regions, temperatures can reach triple digits, making it crucial to stay hydrated. Pre-hydrating and staying hydrated during and after activities is very important. The best fluid to drink? Water, water, water. Avoid products that are loaded with sugar, caffeine, or alcohol — as these can dehydrate the body and cause other negative health issues.

It’s also important to seek shade whenever possible. Consider early morning walks or evening jogs as opposed to midday. Or, consider running indoors at the Mary Sue Rich Community Center. The Mary Sue Rich Community Center is free for Ocala residents and has an indoor walking track and gym.

Sunscreen and UV-Blocking Gear

Staying active during the summer is a must, and if you’re going to be in the sun, so is choosing the right sunscreen. For young children, stick with mineral-based sunscreens that contain zinc oxide or titanium dioxide, as these are less likely to cause irritation. Active adults might prefer a water-resistant formula that can withstand sweat and swimming, while older individuals may opt for a moisturizing sunscreen to combat dryness.

The SPF (Sun Protection Factor) you need depends on your age and skin type. For babies and toddlers, opt for a broad-spectrum sunscreen with an SPF of at least 30. As we age, our skin becomes more resilient, but that doesn’t mean we’re invincible. Adults should also aim for an SPF of 30 or higher, while older individuals may benefit from an SPF of 15 or higher.

However, sunscreen is just one piece of the puzzle. To truly shield yourself from harmful UV rays, consider investing in sun-protective gear like wide-brimmed hats, UV-blocking sunglasses, and clothing with built-in SPF. These extra layers of protection can help minimize sun damage and keep you feeling cool and comfortable all summer long.

Speaking of sun damage, let’s talk about UV radiation. Prolonged exposure to UV rays can lead to a host of skin issues, including sunburn, premature aging, and even skin cancer. That’s why it’s essential to take sun safety seriously, especially during the hottest parts of the day when UV radiation is most intense. Any skin changes warrant a visit to the dermatologist, and all adults should schedule a skin screening each year.

Staying Safe While Staying Active

Whether you’re spending time outdoors for picnics or engaging in physical activity, be prepared to spot and treat heat-related illness. If you start to feel dizzy, nauseous, or fatigued, don’t ignore the signs: Find shade, drink water, and seek medical attention if necessary. Always allow your body time to rest and recover after workouts, even if you’re feeling fine.

Summer is a time for fun in the sun, but it’s essential to prioritize your health and safety along the way. By following these safety tips and taking proactive measures to protect yourself and loved ones from harmful UV rays, you can stay active all summer.

If you’re ready to get active, here are six walking trips in Marion County to get yourself moving. For free classes on nutrition and exercise, and step challenges for moral support, contact the Active Marion Project at AMP@mchdt.org. We can also bring free wellness sessions on the topic of your choice to your worksite.

The post Basking in Safety: Your Guide to Summer Sun Protection appeared first on Marion County Hospital District.

Like any sort of work, desk jobs can put strain on your body. Even if you’re not on your feet, sitting for long periods is not healthy for your spine or hips.

Also, desk jobs often involve computers or other equipment that require workers to repeatedly move their hands and arms. These lead to Repetitive Strain Injuries (RSIs) that can become debilitatingly painful.

Sitting for prolonged periods, no matter the reason, is a sedentary lifestyle, which is associated with various health risks such as obesity, cardiovascular diseases, and metabolic disorders. This lack of physical activity can also weaken muscles and contribute to poor posture.

If you’re seated for most of the workday, aim to counteract these negative effects with an active lifestyle when you’re off work. As sitting puts pressure on your hips and spine, you can do certain exercises to relieve muscle tension and improve posture.

What health risks are associated with a desk job?

Musculoskeletal issues due to RSIs

Remaining seated for extended periods can strain your muscles and joints, particularly in the neck, shoulders, back, and wrists. These Repetitive Strain Injuries, also called Repetitive Stress Injuries, aren’t just an annoyance. More than 44 percent of adults with RSIs had to limit their activities, including work, for at least 24 hours. Over time, RSIs can lead to more serious musculoskeletal conditions that could require surgery or extended leave.

That’s why the field of ergonomics has strived to prevent these issues with specially designed chairs, wrist supports, and standing desks. However, these tools can only do so much. Take regular stretch breaks and be sure you’re working with proper posture.

Weight gain

Limited physical activity combined with unhealthy eating habits (such as snacking on high-calorie, low-nutrient foods while you work) can contribute to weight gain and obesity, which in turn increases the risk of various health problems, including type 2 diabetes, heart disease, and certain types of cancer.

Poor posture and tight hips

Sitting improperly or for too long can lead to poor posture habits, which can cause spinal misalignment, muscle imbalances, and chronic pain. Your hip flexor muscles actually shorten over time, causing tightness and discomfort when you walk. As you age, it’s harder to regain mobility in these critical joints.

What are the best exercises for desk workers?

Walking and other aerobic activity are crucial to your overall health. But don’t neglect your strength and flexibility training — especially if you work a sedentary job. You can counteract the musculoskeletal issues that can arise from sitting too long. These exercises and stretches target the affected muscles and joints:

Neck stretches

1. Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck.
2. Hold for 15-30 seconds, then switch sides.

You can also gently rotate your head from side to side and forward and backward to stretch different neck muscles.

Shoulder rolls

These exercises relieve tension in the shoulders and upper back.

Shoulder rolls

1. Sit up straight and roll your shoulders backward in a circular motion.
2. Reverse the direction.

Upper back stretch

1. Interlace your fingers in front of you, palms facing outward.
2. Extend your arms straight out in front of you, rounding your upper back and stretching the shoulder blades apart.
3. Hold for 15-30 seconds, then release.

Chest opener stretch

This exercise stretches the chest and shoulders, which can become tight from hunching over a desk.

Clasp your hands behind your back and straighten your arms, lifting them slightly away from your body.

Spinal twist

This helps stretch the muscles along the spine and improve spinal mobility.

1. Sit up straight in your chair and twist your torso to one side, placing one hand on the back of the chair and the other on the outside of the opposite thigh.
2. Hold the twist for 15-30 seconds, then switch sides.

Hip flexor stretch

This stretch helps lengthen the hip flexor muscles that tend to tighten after prolonged sitting.

1. Stand up and take a step back with one foot, keeping both feet pointing forward.
2. Lower your back knee toward the ground, feeling a stretch in the front of your hip and thigh.
3. Hold for 15-30 seconds, then switch sides.

Hamstring stretch

Sit at the edge of your chair and extend one leg straight out in front of you with your heel on the ground and your toes pointing upward.

Lean forward slightly from your hips until you feel a stretch in the back of your thigh.

Hold for 15-30 seconds, then switch legs.

Calf stretch

Stand facing a wall with your hands against it at shoulder height.

Step one foot back and press your heel into the ground while keeping your back leg straight.

Lean forward slightly to deepen the stretch in your calf muscle.

Hold for 15-30 seconds, then switch legs.

Standing Knee Raises:

Give your front and side hip flexors some love with this exercise:

1. Stand tall with your feet hip-width apart.
   Lift one knee toward your chest as high as you can while maintaining balance and stability.
   Hold the position for a moment, then rotate your leg to the side and place your foot down.
2. Reverse the motion.
3. Repeat on the other leg.
4. Aim for 10-15 repetitions on each leg for 2-3 sets.

Incorporating these exercises and stretches into your daily routine can help alleviate muscle tightness and improve flexibility.

If you have existing musculoskeletal issues or chronic pain, consult with a healthcare professional or physical therapist before beginning any new exercise regimen.

Subscribe to our newsletter to get information on workplace wellness and fitness opportunities.

The post If You Sit at a Desk for More Than 4 Hours a Day, Read This appeared first on Marion County Hospital District.

And while you’re cleaning house, you can clean up your health, too! Think of it as a way to get active — you just may find it more motivating.

Spring’s also a time to enjoy fun outdoor activities, and it’s always nice to come back indoors to a tidy house!

Read on to learn how to boost your step count, turn your spring cleaning into a fitness activity, and make healthy choices all season long.

Does Cleaning House Count As Exercise?

Any sort of physical activity can benefit your health. The CDC recommends 150 minutes of moderate exercise per week. You just might knock those out in one weekend of vacuuming, mopping, and lugging trash to the curb!

To help your cleaning routine feel like a good workout, stick to the rhythm. Erratic movement or constantly bouncing between tasks can feel exhausting. Instead, focus on boosting your steps and maintaining your pace:

• Vacuum or mop in overlapping lines so you can do “laps” across each room.
• Put on some energetic music to keep you moving. Extra points if you squeeze in some dance steps while vacuuming a la Mrs. Doubtfire!
• Wiping down cabinets or mirrors? Focus on engaging your calf muscles as you reach upwards — it’s safer and gives your legs a mini-workout!

If you’re enlisting the family in your spring cleaning, make it a game to help everyone get moving. Here are some ideas:

Dust Dance Party

Hand everyone their duster pads or brushes. Put on a song and see who can dust the most things before the music ends!

Laundry Basketball

As you’re sorting dirty laundry, compete to see who can do the farthest and fanciest tosses into the bins. It’s a great way to raise your heart rate and strengthen your arm and shoulder muscles!

Vacuum Cleaner Derby

See who can finish vacuuming or mopping their section of floor first — but no shortcuts!

Why is Spring Cleaning Important for Your Health?

Spring cleaning is typically synonymous with deep cleaning: getting all the dust and grime out of your home. This can benefit your health in several ways.

Less dust and dander means less respiratory irritation and fewer allergens.

Removing grease, crumbs, etc. helps prevent pests that can spread disease.

A clean home is less likely to grow mold or mildew that could be harmful to your health.

Decluttering can help you relax and enjoy your home more — which is vital to your mental health!

Tidying and disinfecting your kitchen can encourage you to make more nutritious food at home. Plus, a clean fridge better resists fungal growth, helping to keep your produce fresh longer.

Spring Cleaning for Your Nutrition Plan

Our busy lives can make it challenging to eat healthy meals. While you’re deep-cleaning your home, consider how you can give your diet a refresh, too.

Toss the Salt

Did you know that sodium intake is higher in the U.S. than many other countries? Americans consume 3,400 mg on average, which is well above the recommended limit for a healthy heart.

This is partly because many processed foods already contain salt as a preservative. And many people were raised to add salt to your food once it’s on the table.

Try different seasonings, such as fresh thyme or ground mustard, to enhance your food.

Keep the Pans Put Away

You just finished tidying up your kitchen cabinets. No need to break out the pots and pans to cook those vegetables for dinner. Boiling or roasting veggies can decrease their nutritional value.

Try eating more raw produce to get as many of those vitamins and minerals as possible. For tougher veggies such as broccoli, try steaming it to release the flavors.

Avoid Pre-packaged Meals

We know those convenience foods are hard to resist, but they’re often packed with refined grains and filler ingredients. Here are some easy-to-make foods that are packed with nutrients:

Green Lentils: A cup of cooked lentils packs 12 grams of protein, 9 grams of fiber, and a heart-healthy blend of potassium, iron, calcium, and folate.

Oatmeal: A cup of cooked steel-cut oatmeal gives you nearly 64 percent of your daily recommended value for manganese. It’s also a great source of zinc and B vitamins.

Sliced Fruits and Veggies with Peanut Butter: Celery is packed with potassium, carrots are rich in vitamins A and C, and snap peas offer vitamin B1 and phosphorus. All are delicious dipped in peanut butter, an excellent source of protein, unsaturated fat, and magnesium.

Pasta: Look for whole-grain pasta, or if you need a serving of veggies, spiraled zucchini noodles. Skip the heavy cream sauces and toss with a light combination of extra-virgin olive oil and herbs. Add cherry tomatoes, chopped bell peppers, and your preferred protein for an easy and filling meal.

TIP: Consult with your physician before making drastic changes to your diet. They can also recommend the best nutritional choices for your needs. At the Active Marion Project, we’re endlessly grateful for the hardworking healthcare professionals who help us all meet our goals!

So now that the house is clean and you’re ready to fuel up with a nutritious diet, it’s time to get outside!

Besides your daily walks, here are some fun ways to enjoy the spring weather.

Pickleball

Even Target has joined the pickleball craze, selling paddles and accessories for this energetic game! It’s easy to set up and a great way to get your heart pumping.

Flow Arts

Release your inner flower child with hula-hooping and poi. You can buy your flow props at most toy stores. You don’t need to learn fancy tricks to enjoy this active yet soothing art form!

Cycling

Go for a bike ride with friends and get your arms, muscles, and core working in tandem. Many people find bike riding helps them get cardio without tiring out their feet.

Spring Into An Active Lifestyle

Spring cleaning is more than a chore: it’s an opportunity to have fun with your family, make your home healthier, and tidy up your wellness regimen.

Plus, a clean home can make it easier to adopt healthy habits! And cleaning can be a workout in and of itself. So if you’re dreading your deep cleaning, look on the bright side: you can boost your step count and pave the way for a healthier lifestyle.

In honor of National Doctors Day, which is March 30, we’d like to extend a sincere thanks to the Providers who partner with MCHD to help us cultivate a healthier community!

For free classes on nutrition and exercise, and step challenges for moral support, contact the Active Marion Project at AMP@mchdt.org. We can also bring a free wellness session to your worksite.

The post Spring Cleaning — for Your Health! appeared first on Marion County Hospital District.

What about the other 364 days of the year? Or, in the case of 2024 (a leap year), what about the other 365 days?

You can love your heart—the actual blood-pumping, life-sustaining muscular organ—as an act of self-care each day of every year.

What Is Self-Care?

Researchers define self-care as what you do to stay healthy—both your mental and physical health. Self-care includes the actions you take to address any health issues such as high blood pressure, diabetes, or heart disease.

Since February is recognized as American Heart Health Month, we’re here to provide information on ways to achieve and maintain heart health.

According to the National Heart, Lung, and Blood Institute, Self-care for your heart is really taking care of your whole self.

You can improve and protect your overall health by striving to do each of the following:

• Get daily physical activity, such as a brisk 30-minute walk.
• Cook meals that are low in sodium.
• Take medications as prescribed and keep medical appointments.
• Sleep 7-8 hours each night.
• Manage stress through yoga, a warm bath, or whatever healthy activity you find relaxing.
• Have fruits and veggies ready for healthy snacks when hunger hits.
• As always, talk to your doctor before beginning any new exercise regimen or before taking or stopping any medications.

Fast Facts About the Human Heart

🫀 The heart is considered both a muscle and an organ (an organ
made of nervous tissue, connective tissue, cardiac muscle, and blood).

🫀 A healthy adult heart is about the size of a closed adult fist.

🫀 The heart is located in the center of the chest behind the
breastbone.

🫀 Each heartbeat sends blood that’s rich in oxygen and nutrients
to all parts of the body.

🫀 The heart is the hardest working muscle in the human body
and the primary organ of the circulatory system.

🫀 The heart contains four main sections (chambers) made of
muscle and powered by electrical impulses. The brain and
nervous system direct the heart’s function.

🫀 A typical resting heart rate for adults ranges from 60 to 100
beats per minute.

What a Heart Attack Feels Like

Hopefully, you and your loved ones will never experience the pain of a heart attack, but knowing the symptoms may save a life.

Here’s a list of 6 common warning signs:

1. Your chest may hurt or feel squeezed, or it may feel like heartburn or indigestion.
2. Your arms, back, shoulders, neck, jaw, or upper stomach may hurt.
3. You may feel like you can’t breathe.
4. You may feel light-headed or break out in a cold sweat.
5. You may feel sick to your stomach.
6. You may feel really, really tired.

If you or someone you know are experiencing these symptoms, call 911 for immediate assistance.

With the Heart, Time Saves Lives

According to the American Heart Association, “A heart attack is when blood flow to the heart is blocked. Sudden cardiac arrest is when the heart malfunctions and suddenly stops beating. A heart attack is a ‘circulation’ problem and sudden cardiac arrest is an ‘electrical’ problem.” Both require immediate medical attention, and the quicker the better. The shorter the interval between the onset of chest pain and treatment has been proven in many studies to correlate with survival.

Often referred to as “door-to-balloon time,” angioplasty should ideally be performed within 90 minutes of the time a patient enters the doors of the emergency room. This time frame optimizes outcomes by reducing the amount of damage done to the heart muscle.

Half the deaths from a heart attack (technically termed a “myocardial infarction”) occur in the first 3 or 4 hours after symptoms begin. Cedars Sinai states that it is crucial that symptoms of a heart attack be treated as a medical emergency. A person with these symptoms should be taken to the emergency department of a hospital in an ambulance with trained personnel.

Three Types of Heart Disease and Their Differences

Even though heart disease is the leading cause of death in the United States, there is a lot we can do to prevent it.

Many people use the following terms interchangeably, but they are not the same thing. Here’s a basic guide to understanding the difference between cardiovascular disease, heart disease, and coronary heart disease.

1. Cardiovascular disease is a big umbrella term for any type of disease that affects the heart or blood vessels. These can include coronary heart disease (clogged arteries), which can cause heart attacks, stroke, heart failure, and peripheral artery disease.
2. Heart disease is a catch-all phrase for a variety of conditions that affect the heart’s structure and function. While all heart diseases are cardiovascular diseases, not all cardiovascular diseases are heart disease. Almost 650,000 Americans die from heart diseases each year.
3. Coronary heart disease is often simply called “heart disease,” although it’s not the only type of heart disease. Another name for it is “coronary artery disease.” This is the most common type of heart disease. Did you know? Approximately 366,000 Americans die from this each year.

For more detailed information on the distinctions, causes, and what you can do to maintain heart health, read more here.

Love Your Heart, Love Your Life

We hope you enjoyed Valentine’s Day, but that’s a once a year holiday. Regardless of how you spent the day, you can spend all your days loving your heart—and loving your life.

Understanding risk factors for heart disease and how to live a heart-healthy lifestyle are a part of practicing self-care for #OurHearts.

For free classes on nutrition and exercise, and step challenges for moral support, contact the Active Marion Project at AMP@mchdt.org. We can also bring a free wellness session on Heart Health to your worksite.

The post Love Your Heart, Love Your Life appeared first on Marion County Hospital District.

What Are Acts of Service?

Acts of service can be many different things, depending on the situation and the people involved. At its most basic, “service” or “to serve” is to voluntarily do something kind to help someone else. What we do could be literal actions, encouraging words, or simply be a willingness to keep someone company and listen.

Here are some examples:

• Hanging holiday lights on an elderly neighbor’s house
• Babysitting for a friend so they can go to a doctor’s appointment
• Working in a soup kitchen or meal center, serving food to the homeless or hungry
• Leaving an anonymous note on a co-worker’s desk, encouraging them when they are having a hard time
• Walking a neighbor’s dog because you heard they broke their ankle and can’t leave the house
• Delivering a meal for someone who suffered the loss of a loved one or who is too ill to cook for themselves
• Paying the extra $5 at the store when the person in line in front of you is short of cash.
• Cleaning the house of someone who is ill
• Sitting with someone who is lonely and listening to their stories
• Volunteering at the local library to teach seniors how to use technology

Serving others doesn’t mean deciding for them what they need or forcing them to do something they don’t want to do. Service is coupled with kindness and seeks to do something meaningful—something the person has asked for, or you’ve asked permission to do—for no reward at all.

Ten People Famous for Their Service

There are millions of people who will never be known for their acts of service, because they prefer to serve in secret, eschewing fame or recognition for their humble acts.

However, there are some people who made such a mark on society that they are famous whether they wanted to be or not. Here’s a quick look at ten people who are famous for their service to humanity, service that changed the world.

1. Harriet Tubman
2. Frederick Douglass
3. Mohandas Gandhi
4. Francis of Assisi
5. Abbé Pierre
6. Florence Nightingale
7. Mother Teresa
8. Desmond Tutu
9. Clara Barton
10. Martin Luther King Jr.

Why Is There a Holiday for Martin Luther King Jr.?

One person famous for their life of service is Martin Luther King Jr. His life made such a difference in the lives of others that there’s an annual federal holiday in his honor.

Since the first national observance in 1986, the third Monday of each January has been designated a federal holiday honoring the achievements of Martin Luther King Jr. This year, the observance is on January 15. During the day, many people participate in events that promote equality and civil rights; others choose to use the day to volunteer and serve the community. For more information on how this day of remembrance came to be, read this article from the Smithsonian Institution.

Also called Dr. King for earning a PhD from Boston University, and Reverend King because he was an ordained Baptist minister, MLK is remembered for his anti-violence stance in the cause to end racial segregation and discrimination. Among his many influential and lasting contributions, King founded the Southern Christian Leadership Conference in 1957 and led the 1963 March on Washington, where he delivered his famous “I Have a Dream” speech. The most influential of Black civil rights leaders during the 1960s, King was instrumental in the passage of the Civil Rights Act of 1964 (which outlawed discrimination in public accommodations, facilities, and employment) and the Voting Rights Act of 1965. King was awarded the Nobel Prize for Peace in 1964.

Martin Luther King on the Subject of Service

Dr. King believed that life’s most persistent and urgent question is, What are you doing for others? He had much to say on the subject, and here are a few of his more famous quotes about service.

Everybody can be great…because everybody can serve. You don’t have to have a college degree to serve. You don’t have to make your subject and verb agree to serve. You only need a heart full of grace. A soul generated by love.

[In the Bible parable Jesus told,] The first question which the priest and the Levite asked was, “If I stop to help this man, what will happen to me?” But…the good Samaritan reversed the question, “If I do not stop to help this man, what will happen to him?”

Every now and then I think about my own death, and I think about my own funeral. Every now and then I ask myself, “What is it that I would want said?” I’d like somebody to mention that day, that Martin Luther King Jr. tried to give his life serving others. I’d like for somebody to say that day, that Martin Luther King Jr. tried to love somebody.

The Health Benefits of Helping Others

Research has shown that volunteering offers significant health benefits, especially for older adults, including reducing stress. According to the Mayo Clinic, “Reducing stress further decreases the risk of some physical and mental health problems, such as heart disease, stroke, depression, anxiety and general illness. In addition, people who volunteer have lower mortality rates than those who do not, even when controlling for age, gender and physical health.”

Other benefits include providing a sense of purpose, teaching valuable skills, and nurturing new and existing relationships.

The good news is that you don’t need to be rich or famous or a powerful politician to make a positive difference in your community. Volunteering has a ripple effect—on others, you, the world. Your actions, big or small, can help others and benefit your health.

Contact MCHD for volunteer opportunities by emailing info@mchdt.org.

The post Acts of Service: Helping Others Helps Yourself appeared first on Marion County Hospital District.

While this fact might be disappointing for some, such as those who prefer to press “the easy button” and have their desire immediately granted, the truth that gratitude must be learned and practiced should be seen as good news for all of us. It means that the art of thankfulness isn’t something that some people possess and some people don’t. We can all be thankful! And, thankfully, (pun intended) that means we can all reap the physical and mental health benefits that gratitude brings.

Feeling gratitude every now and then or showing gratitude one time isn’t going to bring the kind of health benefits we’re talking about. Remember, habits take time to build. We don’t do push-ups one time and expect bulging biceps. The same goes for any kind of habit—it takes time and consistent repetition for it to become an ingrained part of us and our life. How long will it take? We talk about that in our blog “These Healthy Habits Could Help You Live Longer.”

In this blog, we’re going to define gratitude, talk about how to feel it and how to express it, and reveal some of the many health benefits it provides.

What Is Gratitude? What Does It Mean?

According to researchers at Harvard, “the word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context).” We could say that “gratitude” includes all of these meanings, and in the context of this blog, “gratitude” is defined as a thankful appreciation for what an individual receives, whether tangible or intangible.

When we are grateful, we acknowledge the goodness in our life. Typically, we recognize that the source of that goodness is at least partially external. As a result, being grateful helps us connect to something larger than ourselves—whether that connection is to other people, nature, or a higher power.

How Does Gratitude Work? How Does It Look/Feel?

Gratitude is more than a fleeting “thank you” when someone does something nice for us. It’s also about more than being polite or showing good manners. It’s a way of life, a kind of mindfulness, where we intentionally and regularly focus on the positive aspects of Life in general and of our life in particular. We take time to feel thankful, acknowledge what we are thankful for, and if other people are involved, we also express gratitude to them for the role they play(ed)—whatever that might be.

Gratitude is a cycle of feeling good. We choose to focus on something positive, and we start to feel good. Then we express those positive feelings toward others, and they respond positively. Their kind behavior toward us feels good and inspires additional gratitude—and so the neural activity goes, releasing the natural feel-good chemicals in our brain that indeed make us, well, feel good!

Remember, gratitude is not a trait people are born with; it’s something we practice and develop into a habit that will eventually come naturally to us.

How Do I Practice Gratitude?

UCLA Health offers these tips for practicing gratitude:

1. Writing it down: Take time either at night or in the morning to write down something that went well. Dedicate a notebook or journal to gratitude so you can reflect and remind yourself of those moments.
2. Hitting pause: Many of us reflexively say, “thanks” often. Next time you hear yourself say it, stop and pinpoint precisely what you are thankful for.
3. Redirecting your thoughts: You may feel negative or frustrated during the day. When that happens, step back and shift your focus to a positive aspect of the situation.
4. Sharing your gratitude: Send a quick note telling someone why you are thankful for them or encourage your family to share something they’re grateful for each night at dinner.

There are all kinds of ways to feel and express gratitude, so find a method that works for you. The most important thing is to make time for gratitude everyday. The more you practice anything, the better you become at it. A daily moment or time of feeling and expressing gratitude will usually be more beneficial in the long run than the method itself.

Research and the Health Benefits of Gratitude

Just as the more time and effort we devote to physical exercise, the better the return in terms of physical benefit, the health benefits of gratitude similarly depend on the amount of attention and practice we put into feeling and expressing gratitude. Here are some possible benefits and ways that practicing gratitude can potentially help improve our life. (For more information and the research that supports this information, click here.)

Physical Benefits:

• Improves sleep quality
• Lowers blood pressure
• Reduces stress and anxiety
• Strengthens the immune system
• Helps keep glucose levels under control

Mental and Emotional Benefits:

• Increases self-confidence, patience, and resiliency
• Reduces feelings of envy, jealousy, and anger
• Boosts vitality and energy
• Contributes to happiness and improves the way we perceive experiences
• Makes us more optimistic and less materialistic

Social Benefits:

• Helps strengthen romantic relationships
• Improves relationships with friends
• Strengthens family support
• Attracts people with the same outlook on life
• Cultivates a sense of belonging and fulfillment

Workplace Benefits:

• Increases willingness to stay with a company longer
• Improves productivity
• Enhances management capabilities
• Builds better relationships among coworkers
• Improves decision-making skills

Gratitude Leads to Health and Happiness

Studies have shown that gratitude is associated with better health and greater happiness. Gratitude helps us feel more constructive emotions, cherish good experiences, improve our health, handle adversity, and create strong relationships. All of these are factors in living a happier life.

However, it’s important to point out that while gratitude can help the battle against depression, it is not a cure. Incorporating the practice of gratitude produces positive experiences, reducing stress-causing hormones while increasing “feel-good” hormones. Gratitude can also strengthen personal relationships, which can serve as a helpful support system for someone suffering from depression.

Similarly, gratitude can help people in recovery, but it is not a lone cure for substance use disorder. Many people are more consistent in their recovery journey when they incorporate the practice of gratitude into their rehabilitation treatment. This is because a grateful mindset counteracts selfish thoughts and behaviors, encouraging us to develop humility and productive behaviors instead.

Contact AMP@mchdt.org to bring a wellness session on the Benefits of Gratitude to your worksite.

The post Practicing Gratitude Brings Health Benefits appeared first on Marion County Hospital District.

We want to do our part to educate, support, and provide access to treatment for anyone diagnosed with or affected by diabetes. This blog provides helpful information on the subject, as well as links to additional resources.

What Is Diabetes, and What’s the Difference Between Types 1 and 2?

There are actually three main types of diabetes, but this blog does not focus on gestational diabetes, which occurs sometimes during pregnancy. Instead, we will define and discuss type 1 and type 2—and share ways to manage or prevent this disease.

The Center for Disease Control and Prevention (CDC) defines diabetes as “a chronic health condition that affects how your body turns food into energy.” Many people’s bodies naturally produce a hormone called “insulin,” which helps transform the sugars in the food we eat into energy that the body can use or store for later. With diabetes, the body either doesn’t make insulin or doesn’t use its insulin well, causing blood sugar levels to rise. High blood sugar levels can cause serious health problems over time.

The CDC goes on to explain that type 1 diabetes is thought to be caused by an autoimmune reaction that stops the body from making insulin. Approximately 5 to 10% of the people with diabetes have type 1. Type 1 diabetes can be diagnosed at any age, and symptoms often develop quickly. Those with type 1 diabetes must take insulin every day to survive.

With prediabetes, the body may not be able to fully use the insulin it makes, or the body may not make enough insulin to keep blood sugar levels in a healthy range. People with prediabetes have blood sugar levels that are higher than normal, but not yet high enough for a diagnosis of type 2 diabetes. (Learn more about prediabetes in this Mayo Clinic article.)

Type 2 diabetes is sometimes called “adult onset diabetes” because it usually develops over many years and people are adults when they are diagnosed. With type 2, the body doesn’t use insulin well and can’t keep blood sugar (also called “glucose”) at normal levels. About 90 to 95% of people with diabetes have type 2. There might not be any noticeable symptoms, so it’s important to get your blood sugar tested if you’re at risk. The good news—type 2 diabetes can be prevented or delayed with healthy lifestyle changes!

Did you know?

• Diabetes is the eighth leading cause of death in the United States.
• Diabetes is the number 1 cause of kidney failure, lower-limb amputations, and adult blindness.
• In the last 20 years, the number of adults diagnosed with diabetes has more than doubled.

Here are some additional key findings about diabetes in our country.

MythBusters: Common Misconceptions about Diabetes

Speaking of “did you know,” there is a lot of false information about diabetes floating around. Wrong assumptions lead to ill-informed judgements about others, so here are some mythbusters to help set the record straight.

1. Only people who are overweight get diabetes.

• FALSE. All body types can have diabetes. “Diabetes isn’t related to how you look,” explains Misty Kosak, a dietitian and diabetes educator at Geisinger Community Medical Center. “Diabetes comes from insulin resistance, which raises blood sugar.”

2. Consuming sugar causes diabetes.

• FALSE. Eating sugar does not directly cause type 2 diabetes. Diabetes is caused when the body doesn’t make enough insulin or can’t use insulin as well as it should, allowing too much blood sugar to stay in the bloodstream. People are diagnosed with type 1 diabetes through no discernible actions of their own.

3. Diabetes can be cured.

• FALSE. There is currently no cure, but studies show that it’s possible for some people to go into remission for type 2 diabetes through diet changes, exercise, and weight loss. Other things that help are taking medicine as prescribed and finding diabetes self-management education and support.

4. Diabetes isn’t really a big deal.

• FALSE. Diabetes can cause serious complications and even lead to death. Some common diabetes health issues include heart disease, chronic kidney disease, nerve damage—and other problems related to foot, oral, hearing, vision, and mental health.

5. There’s nothing I can do to help myself now that I have diabetes.

• FALSE. There’s plenty you can do to manage the diagnosis and to create a better experience for yourself. You can still live a healthy life by building healthy habits.

Building Healthy Habits Helps Manage Diabetes

Get the support and help you need—for FREE—with Marion County Hospital District programs and initiatives. Here are just some of the tools you will learn in detail during MCHD’s Diabetes Empowerment Education Program (DEEP™):

• Improving and maintaining the quality of life of persons with pre- diabetes and existing diabetes
• Preventing diabetic complications and disabilities
• Improving eating habits and maintaining adequate nutrition
• Increasing physical activity
• Developing self-care skills
• Improving the relationship between patients and health care providers

10 Ways to Build a Healthier Lifestyle While Living With Diabetes

Healthy habits can help people with pre-diabetes prevent the onset of type 2 diabetes, and they can also help people manage their diabetes diagnosis and improve their quality of life.

Building healthy habits takes time and effort, but it’s worth it in the end. Here are ten tips to get you started:

1. Replace sodas, energy drinks, and fruit juices with water. Drinking water regularly may rehydrate the blood, lower blood sugar levels, and reduce diabetes risk.
2. Replace fatty foods and processed foods with healthier, fresher options—like eating more fruits and vegetables.
3. Learn what you can do to help yourself; this way, you feel more confident, independent, and in control of your health.
4. Serve small portions of food at mealtime and don’t insist that everyone cleans every morsel from their plate.
5. Find fulfilling ways to reward yourself (and your kids) that aren’t food treats.
6. Turn chores into games to see how fast the tasks can get done.
7. Take small, manageable steps that fit in your schedule and in your life.
8. Focus on the positive and don’t beat yourself up for relapses.
9. Find out how to manage stress, stay motivated, and solve problems that can slow your progress.
10. Attend our FREE Diabetes Empowerment Education Program to get the information and support you need.

What is MCHD Doing About Diabetes?

Diabetes awareness and prevention constitute a core component of our approach to improving community health. In 2020, the Marion County Hospital District created a Diabetes Consortium with the goal of addressing the need for increased access to free diabetes education in Marion County. The Consortium is comprised of community partners who meet regularly to ensure that free diabetes education is offered throughout the county. Through our Active Marion Project and Community Home Project, we offer diabetes education classes—as well as related assistance with grocery orders and delivery, cooking classes, gardening classes, and Eat Healthy, Be Active classes. Additionally, MCHD invests in strategic initiatives for diabetes prevention and self-management with community partners, including Faithfully Guided, Heart of Florida, Transitions Life Center and Interfaith.

The Diabetes Empowerment Education Program (DEEP™) is designed for people with pre-diabetes and diabetes, helping them (and their relatives and caregivers) gain a better understanding of diabetes self-care. This evidenced-based 8-week course is facilitated by compassionate MCHD staff and community partners who have received facilitator training and certification through Elder Options. Partnering with AdventHealth, we provide free, confidential pre- and post-screenings that measure vitals and glucose, cholesterol, and other blood levels. This enables participants to track how the habits learned at DEEP positively affect their overall health.

To learn more about our diabetes programs and how we support related community organizations, visit the Marion County Hospital District website.

The post NOW Is the Time for Diabetes Awareness, Treatment, and Prevention appeared first on Marion County Hospital District.

Think about it—you choose when to get up in the morning. You choose whether to brush your teeth first or take a shower or eat breakfast. You choose what to eat for breakfast. You choose what clothes to wear for the day. What route to drive to work, where to work. You get the idea.

The point is, our life is created by what we choose to do each day. We might put it like this: We are the sum of our decisions.

Now, let’s just change the word “decisions” to “habits,” and it’s easy to see why our habits are so important. What we do on a regular basis affects nearly every aspect of our life—including our productivity, finances, relationships, self-esteem, and mental and physical health.

Most people agree that our nutrition and exercise choices help determine our overall health and wellness. But did you know that a recent study found that particular habits can add more than 20 additional years to your life?

The research, presented in July 2023 at the American Society for Nutrition’s annual meeting, found that men who incorporated eight specific habits at age 40 were more likely to live an additional 24 years. Women who added the same eight practices to their lives at age 40 were likely to have an extra 21 years.

That’s amazing, isn’t it?

What are the eight healthy habits for a longer life?

We think it’s amazing! And even though we are very familiar with the subject of health and wellness, due to our many programs and initiatives in the local area with the Marion County Hospital District (MCHD)—don’t just take our word for it!

According to a recent article published by CNBC, the eight habits, listed in order, starting with the highest impact on lifespan, include:

1. Exercising
2. Not having an addiction to opioids
3. Avoiding smoking
4. Managing your stress levels
5. Adhering to a healthy diet
6. Not binge drinking
7. Prioritizing good sleep
8. Maintaining positive social relationships

Check this out: The study goes on to reveal that “adding only one of the habits to their routine seemed to provide 4.5 or 3.5 more years of life for men and women, respectively. Just two of the behaviors added 7 more years of life for men and 8 extra years for women.”

How many days in a row do you have to do something for it to become a habit?

Okay, so we want to build a new habit in our life? How long will it take? The time required is different for different people, and age plays a factor too. But most research shows that it takes a little over two months on average for a new behavior to become automatic.

There are some things you can do to help yourself hang in there long enough for a behavior to become a habit. Here are just a few suggestions:

Make small changes. Don’t try to tackle all 8 items on the list at once. Pick one, and work on it until it’s a habit. This will increase your confidence and mental outlook about forming habits (as in—yes, you CAN create new habits!), and it will also make you that much healthier so that the second item you address won’t seem as challenging as the first.

Be mentally prepared for obstacles. Look, it didn’t take only one day to get where you are healthwise, and your health isn’t going to radically change in a single day either. If it’s taken years to reach your current stress levels, don’t expect to eradicate all stress from your life in a week. Approaching change with this mindset will help you persist and not toss in the towel when you don’t see immediate results.

Share the journey with a friend. Support is crucial to making and maintaining healthy habits. If you want to stop smoking (#3 on the list), it’s going to be super challenging if you hang around with smokers all the time. Find someone who either wants to travel this path with you and build these eight habits in their own life, or find someone who at least understands your motivations and supports your efforts. Besides, sustaining positive relationships is also on the list, so this tip tackles two habits in one!

How do I break bad habits?

Adding healthy habits is one thing, but breaking bad habits is another! After all, once a behavior becomes automatic, it’s, well, automatic. (And we’re not even addressing addictions in this blog, which can be very difficult to stop and perhaps require medical intervention to do so.)

The good news is this—if you find an unhealthy habit hard to break, that only proves to you that once you practice these eight healthy habits long enough, they will be firmly rooted in your daily life. Then they will be hard to break!

The National Institutes of Health sheds some light on why it’s difficult for humans to change and offers advice on what to do about it:

• Avoid tempting situations.
• Prepare mentally.
• Enlist support.
• Replace unhealthy behaviors with healthy ones.
• Reward yourself for small steps.

Just be sure that the reward for small advances isn’t something that will jeopardize your progress. For example, a reward for eating healthy for a week shouldn’t be to have a cigarette or to devour half a pizza. (Hey, we’ve all been there!)

And, look! One of the tips is to “replace unhealthy behaviors with healthy ones.” You now have a list of eight healthy behaviors to get started on.

Does walking count as exercise?

Absolutely! Exercise is at the top of the eight health habits list, so if you’re ready to make some lifestyle changes, we can help!

Of course, you should always consult your physician before starting any new exercise program. That said, most experts agree that 20 to 30 minutes of exercise each day is a good place to start. And walking counts as exercise!

A 2021 study found that people who logged at least 7,000 steps per day had a 50-70 percent lower risk of premature death, compared to those who walked fewer than 7,000 steps. MCHD’s Active Marion Project is here to help you count steps— just download the AMP 2 app now!

For information on all MCHD’s community health programs and initiatives, visit the Marion County Hospital District website.

The post These Healthy Habits Could Help You Live Longer appeared first on Marion County Hospital District.

Here’s a quick episode of MythBusters:

Myth: To get fit, I have to join a gym.
Myth: To be active, I need to play a sport.
Myth: High-impact cardio is a must.
Myth: I’m too old to exercise.
Myth: Only women do yoga.

The truth of the matter is, you can exercise in the comfort of your own home. You can be active without being athletic, and without the stress of competition. You don’t have to strain your body with high-impact routines because there are gentler ways to get your heart pumping (like water aerobics). You are never too old to move, and every movement we make helps our bodies achieve or maintain health. And — good news alert: 🚨 Yoga is for everyone. 🚨

What is yoga?

According to the U.S. Department of Health and Human Services and the National Center for Complementary and Integrative Health, Yoga is an ancient practice that has become popular as a way of promoting physical and mental well-being.

While the study of yoga can be as complex as you want it to be, here are the basic components of yoga practiced in the United States:

1. Asanas, which typically emphasize physical postures.
2. Pranayama, which teaches and strengthens breathing techniques.
3. Dyana, which focuses on meditation.

Don’t worry! You don’t need to know fancy terminology or learn to speak another language in order to start doing yoga. You just need to learn a few basic positions and breathing techniques, and you will be on your way to a more limber body, a stronger core, and a less stressed mind.

What are some of yoga’s health benefits?

Studies promoted by the National Institutes of Health (NIH) suggest that yoga benefits several aspects of wellness, including the following health-related areas:

1. Help improve general wellness by relieving stress, supporting good health habits, and improving mental and emotional health, sleep, and balance.
2. Relieve low-back pain and neck pain, and possibly pain from tension-type headaches and knee osteoarthritis.
3. Help people who are overweight or obese lose weight.
4. Help people quit smoking.
5. Help people manage anxiety or depressive symptoms associated with difficult life situations.
6. Relieve menopause symptoms.
7. Help people with chronic diseases manage their symptoms and improve their quality of life.

One thing that’s awesome about yoga is that the movements in themselves are relaxing. You aren’t competing against an opponent. You can go at your own pace (in your own home even!). And you’re encouraged to take it slow and not do anything that causes pain.

Yoga is so safe that children can do it! And pregnant people can do it, too, long after they may have stopped more high-impact exercises. And folks whose injuries keep them off the pickleball court may find their way back through yoga.

More good news!

You don’t have to do this:                                                                                                                                                                                                                                                              To be able to do this:

Or be able to do this:                                                                                                                                                                                                                                                                         Or be able to do this:

How do I start yoga?

Learning yoga is easy. You can Google or use YouTube to find beginner poses and instructions that work for you on your physical level and within your comfort zone. Implement what you like, and disregard what you don’t. Simple!

Some suggestions, though; start easy and work your way up. If you’re new to yoga, it’s wise to avoid extreme positions like headstands and the lotus position. You don’t want to fall and hurt yourself or strain any muscles. If you’re told to hold your breath for 7 seconds, and you can only hold for 3 — hold for 3. No need to pass out or push yourself into problems.

Speaking of hurting yourself, be mindful of any limitations or injuries you might have at the moment and move gently. Yoga isn’t meant to cause pain, so do what you can do and that’s good enough!

Yoga is about being at peace — with yourself, first, and then with others, and then the world. So don’t beat yourself for something you can’t do. Instead, celebrate what you can do.

Where to find a yoga instructor

You should practice yoga under the guidance and supervision of a qualified instructor. Again, you can do some online research to find one in your area, or you can find virtual classes online that are led by professionals.

As with starting any new exercise regimen, talk to your doctor about best practices. Especially speak to your physician if you’re pregnant, over 65, or have a health condition. They can help you modify poses so that yoga is even lower risk for you.

According to the NIH, some of the health conditions that may call for modifications include “pre-existing injuries, such as knee or hip injuries, lumbar spine disease, severe high blood pressure, balance issues, and glaucoma.”

For more information and tips for beginners, read this helpful guide from Yoga Basics and get started at home today!

Wellness Is a Lifestyle; Let’s Get Moving!

Active Marion County (AMP) offers yoga classes for the worksites that participate in our FREE Workplace Wellness Program.

AMP is Marion County Hospital District’s (MCHD) initiative focused on workplace wellness and community health education. AMP acts as a challenge to Marion County residents to get moving towards a healthier lifestyle through fun step challenges and workplace wellness opportunities. Their aim is to motivate the community to become healthier, together.

Download the Active Marion Project 2 app to help you stay consistent with exercise and physical activity. For information on — or to sign up for — AMP’s Workplace Wellness educational classes and fun challenges click here.

For information on all MCHD’s community health programs and initiatives, visit the Marion County Hospital District website.

The post Yoga Is for Everyone appeared first on Marion County Hospital District.

When the pandemic closed businesses worldwide, some creative people got their steps in and calories burned (and sanity saved) through dance, following along to YouTube videos in their living room.

But now that places have opened up again, you can dance along with friends (or meet new people in the community) and still reap the rewards that dance offers. Here are nine reasons dancing is good for your health:

1. Boosts cardiovascular health
2. Builds core strength
3. Promotes flexibility
4. Can help with weight loss
5. Good for bone health
6. May help prevent memory loss
7. Often boosts mental health
8. Can help alleviate stress
9. Promotes social connectedness

What are you waiting for? Grab some water, put on comfortable clothes, lace up a pair of supportive sneakers, and pick a dance style that appeals to you — whether it’s simply doing a jig around the house or joining an organized class for ballet, swing, jive, or Zumba.

What Is Zumba?

In 1986, Colombian dance instructor Beto Perez forgot the soundtrack for his aerobics class so he grabbed a personal mixtape featuring his favorite salsa and merengue music. Everyone loved the Latin style of the songs and dance moves Perez showed them. From that small moment, Perez eventually went on to create Zumba Fitness. And now, the Miami-based company is a household name with a reported 15 million people across 186 countries attending Zumba exercise classes every week. Did you know there are more than 100,000 certified Zumba instructors around the world?

While Zumba might not pass technical standards for Latin dancing, certified classes are based on the beats of salsa, flamenco, merengue, cumbia, bachata, and other dance styles.

The main thing is that participants have fun, which they do, because sessions feel more like a party than a workout. In fact, one of the company’s famous taglines is “Ditch the Workout, Join the Party” — with the emphasis clearly on moving to the music and having a good time, no rhythm required.

The Health Benefits of Zumba

According to WebMD, “Working up a sweat in the 60-minute classes burns an average of 369 calories — more than cardio kickboxing or step aerobics. You’ll get a great cardio workout that melts fat, strengthens your core, and improves flexibility.”

A traditional Zumba class is an excellent aerobic workout because it involves your whole body and includes high- and low-intensity intervals. However, the movements specifically target your core, legs, and glutes. A session won’t focus on back muscles, nor target arms — unless you take a specialized class like Zumba Toning that incorporates weights to strengthen arm muscles.

Keep in mind that Zumba is not a low-impact exercise, so if you have knee issues or other health conditions, it’s best to talk to your doctor before joining a class. But when you’re ready, the Active Marion Project (AMP) has Zumba classes for you!

Wellness Is a Lifestyle; Let’s Get Moving!

AMP is Marion County Hospital District’s (MCHD) initiative focused on workplace wellness and community health education. AMP acts as a challenge to Marion County residents to get moving towards a healthier lifestyle through fun step challenges and workplace wellness opportunities. Their aim is to motivate the community to become healthier, together.

Download the Active Marion Project 2 app to help you stay consistent with exercise and physical activity. For information on — or to sign up for — AMP’s Workplace Wellness educational classes and fun challenges click here.

For information on all MCHD’s community health programs and initiatives, visit the Marion County Hospital District website.

The post The Health and Fitness Benefits of Dance appeared first on Marion County Hospital District.