Newsletter Archives - Be Well Solutions

Celebrating Heart Health with Fatty Fish

February is American Heart Health Month, a time dedicated to raising awareness about the nation’s leading killer, and to remind our friends and loved ones that heart disease can be prevented 80% of the time! Heart Month is a great time to focus on steps we can take to keep our hearts healthy and strong. Often, these steps emphasize exercise, proper sleep, stress management, and nutritional strategies. Our diet plays a big role in reducing risk. One of the best strategies is to incorporate healthy fats—particularly the omega-3 fatty acids found in fatty fish— into our meals. The special fats found in fish such as salmon, tuna, mackerel, sardines, and herring support health and healing of the cardiovascular system, as well as other bodily systems. Why Fatty Fish are Essential Dietitians and other health scientists refer to nutrients as “essential” [...]

Tags: #HealthyEating, #HeartHealth, AmericanHeartMonth, BudgetFriendlyEating, CookingTips, FattyFish, FishRecipes, HealthyFats, HealthyLifestyle, HeartDiseasePrevention, MealPlanning, nutrition, Omega3, wellness|

Heart Month: Stress Less for Cardiovascular Health

Stress is something that we all experience as humans, often daily. It can present acutely, such as running late for an appointment, or chronically, such as managing a new health diagnosis. It is natural for our body to respond in these situations to help protect us in an emergency. However, when stress persists, its effects typically become long-term and detrimental to our health. It affects every system of our body, including our heart. How Stress Affects the Heart Stress affects the heart in several different ways. Stress produces an increase in hormones such as adrenaline and cortisol. These hormones cause immediate body changes such as increased blood pressure, heart rate, and blood sugar. In an emergency, these changes can be beneficial responses to protect the body and prepare it to fight, but if the stress continues unmanaged, these responses persist. [...]

Tags: #HeartHealth, BalancedNutrition, BetterSleep, EmotionalWellbeing, ExerciseforStress, HealthyCoping, HealthyHabits, HeartDiseasePrevention, MentalWellness, mindfulness, ReduceStress, SelfCare, StressManagement, WellnessTips|

Heart Month: Exercise for Cardiovascular Health

As we celebrate heart month, we want to take a closer look at the relationship between exercise and our cardiovascular health. You might be familiar with the many benefits that regular physical activity has, but did you know it can even help prevent or manage heart disease? Let’s explore how exercise can benefit our heart. The Benefits Lower Blood Pressure. While blood pressure can naturally increase an insignificant amount during exercise, it immediately lowers as your body returns to rest. According to the American College of Sports Medicine1, “Systolic and diastolic blood pressure can be expected to drop an average of 5 to 7 mmHg among adults with hypertension with regular aerobic exercise. These reductions may be even greater among those with even higher baseline starting blood pressure. These changes occur immediately and can last for up to 22 hours.” [...]

Tags: #HeartHealth, #stressrelief, AerobicExercise, BloodPressureControl, CardiovascularHealth, DiabetesManagement, ExerciseforHeart, HealthyLifestyle, HeartDiseasePrevention, MoveMore, strengthtraining, WellnessTips|

Heart Month: 7 Lifestyle Changes for Cardiovascular Health

Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death. Eat Heart-Healthy Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and [...]

Tags: #PreventiveCare, BetterSleep, CardiovascularDisease, exercise, HealthyHabits, healthyliving, HeartDiseasePrevention, HeartHealthyEating, HearthHealth, LifestyleChanges, nutrition, StressManagement, WellnessTips|

Nutrition and Your Immune System

Your immune system provides protection against many types of illnesses, including many types of infections and certain types of cancer. It is a complicated network of defenses, including physical barriers like our skin extending to microscopic cells that constantly patrol the body searching for invading organisms or irregular cells. A well-functioning immune system is essential for health. The factors that influence the immune system are complex and influenced by many elements of a person’s lifestyle, including nutrition, sleep, exercise, and stress management. Let’s take a closer look at how proper nutrition helps your body stay strong, and which types of foods help boost your defenses. Your Gut Microbiome Proper nutrients also help create a healthier microbiome. The microbiome is a system of trillions of bacteria and other microorganisms within your gut. Experts tell us that 70-80% of our immune system [...]

Tags: #HealthyEating, exerciseandhealth, gutmicrobiome, HealthyHabits, HydrationTips, immunehealth, lifestyleandimmunity, minerals, NutritionTips, probioticsandprebiotics, sleepandimmunity, StressManagement, vitamins, WellnessStrategies|

Stress, Sleep, and Your Immune System

Avoiding illness this time of year can be a tall task. We want to keep our immune systems strong, but are our daily habits hindering our ability to stay healthy? Let’s take a closer look at our habits with sleep and stress, and how they both can impact the function of our immune system. Our Immune System Our immune system functions as a defense against illness and germs and aids in recovery from injury or infection. It consists of organs, cells, and messenger molecules that identify and fight invaders in our body. It can even learn about previously contacted germs to create future antibodies. Many lifestyle factors play a role in our immune health. Poor health habits or hormonal imbalances can cause the immune system to become weakened or overactive, which can interfere with its effectiveness. For more information about [...]

Tags: adaptiveimmunity, balancedlifestyle, HealthyHabits, healthysleephabits, illnessprevention, immunesystemhealth, immunesystemoverview, immunesystemsupport, inflammation, lifestylefactors, sleepandimmunity, sleepbenefits, stressandcortisol, StressManagement, stressreliefstrategies, strongimmunitytips|

Exercise and Your Immune System

Regular exercise has many physical and mental benefits, including keeping us healthy. Recent studies have examined the correlation between physical activity and our immune system. While many theories still need additional research, there has been encouraging movement in understanding the relationship between the two. How Exercise Benefits Our Immune System Exercise improves circulation throughout the body. This improvement allows significant immune cells, like white blood cells, to move about more freely. When immune cells can travel to more areas, they can quickly identify and act upon invaders. Research has also found that this increased circulation of immune cells can last up to three hours after an exercise session, which makes consistent exercise key (Gunderson Health System1). Exercise also promotes adequate, restful sleep, which is a necessary component to keeping the immune system strong. Finally, it helps manage and prevent other [...]

Tags: #HeartHealth, chronicdiseaseprevention, exerciseandimmunity, exerciseguidelines, exercisewhilesick, fitnesstips, HealthyLifestyle, immunesystemhealth, immunesystemsupport, moderate-intensityexercise, overtrainingrisks, physicalactivitybenefits, res andrecovery, sleepandimmunity, strengthtraining, workoutrecovery|

6 Tips for Staying Healthy this Winter

Winter has settled in, and with it comes colder temperatures, more germs, and limited daylight that can interrupt our healthy habits. Don’t let your health take a back seat this season. Use these tips to help you stay healthy all winter long. Stay Active The change in season might make it tempting to forgo your exercise routine and hibernate all season, but movement is beneficial all year. It can help manage weight, improve mental health, and boost your immune system. If you continue to exercise outside, be sure to dress for the weather and dress in layers. If you would rather stay inside this season, try workout apps at home or a new class at the gym. This is an excellent time of year to change your routine and try something different with exercise. Maybe you’ll find a new favorite [...]

Tags: #mindfuleating, #stressrelief, coldweathertips, germprevention, HealthyHabits, hydration, immunesystem, nutritiouseating, outdoorsafety, seasonalhealth, sleeptips, stayactive, winterexercise, wintersafety, Winterwellness|

Our Top 10 Nutrition Gifts for 2024

Trendy Water Bottles Keep hydration at your fingertips while on the go and minimize plastic waste simultaneously with the trendiest water bottles and tumblers. Consider the versatile Owala Free Sip, which has a spout for sipping or using a straw and a closable lid. Or you might choose the large 40oz tumbler from Stanley with a handle for easy transport. No matter the brand you choose, keep your bottles and reusable straws clean with a Tumbler and Straw Cleaning Kit. Food Delivery Subscription Food delivery services have made meal planning and prep easier with pre-measured meal kits or fully pre-made meals. While subscriptions have become increasingly popular, a few companies are focusing on healthier meal options, such as Sunbasket, Factor, Green Chef, and Purple Carrot. Nutrition App Subscription A nutrition app subscription is a perfect gift option for any tech-savvy [...]

Tags: #foodstoargesolutions, #healthyeatinggifts, #hydrationgear, #kitchenessentials, #mealpreptools, #mindfuleating, #nutritionsubscriptions, #practicalcookbooks, #saltfreeseasoning, #slowcookermeals|

Top Fitness Gifts for Every Exerciser – 2024 Edition

Outdoor Enthusiasts Biking Essentials. Whether biking along a scenic trail or a busy road, the right accessories can make your workout safe and efficient. Virginia Tech and the Insurance Institute for Highway Safety compiled a list of helmet ratings to help you find the best option. Keep your phone and personal items nearby with a front frame bag, such as the one from Rockbros. Keep your bike safe with a heavy-duty lock, like the one from Master Lock. Safety First for Fido. Don’t forget the K-9 essentials for any dog walker. No-pull leash and harness options, such as the Gentle Leader Headcollar or Easy Walk Harness, can help keep you in control and minimize unnecessary injuries for you and your pet. Rechargeable LED dog collars can be beneficial for early morning and evening walks to ensure others see you and [...]

Tags: #bikinggear, #giftgiving, #holidayfitnessguide, #kidsfitnessactivities, #outdoorftiness, #petsafety, #reflectivegear, #travelfitnessessentials, exercise, homeworkouts, wellness|