Monday, November 24, 2014

 

First half hour after sleep can be a predictor of your entire day


Many years ago I read that the first 30 minutes after awakening are the most important.  That first half hour and what you do during that time will be a predictor of how your day will go.
I am reminded of this when I sleep through my alarm and have to rush around to get to the office or an appointment on time.  I inevitably spill my coffee or burn my toast, and vow to make better use of that first half hour in the future.
Every day I receive an email from DailyGood.org with uplifting messages and thoughts.  I try to read that email during that crucial first half hour because I want to start my day on a positive note.
Just in time for our Thanksgiving holiday was this appropriate message from Oxford clinical psychologist Mark Williams.  He suggests the “10-finger gratitude exercise,” in which once a day you list 10 things you’re grateful for and count them out on your fingers.
I tried this exercise for the past couple of days, and it’s surprisingly fast, simple, and satisfying.  “I live in peace, I have loved ones, I have my health, I enjoy my job” ….well, you get the point.
A quick search on the internet about the health benefits associated with an attitude of gratitude should be enough to convince anyone to practice being more thankful every day.
The “10-finger gratitude exercise” seems like a pretty good way to start.  I am grateful for the opportunity to wish a happy and healthy Thanksgiving to all!
Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org


Monday, November 17, 2014

 

Food is a healthy way to bring family, friends together this holiday season

Thanksgiving is without a doubt my favorite holiday.  Why?  Well, besides being the official start of the holiday season, Thanksgiving is all about FOOD.  No fancy clothes, no gifts, no whimsical mascot (sorry Santa)…  Just food.   And LOTS of it.
Don’t get me wrong, it can still be stressful; especially if you are tasked with hosting the family feast.  This time of year, every woman’s health and foodie magazine features a sparkling holiday spread amid an immaculate and impeccably-appointed home.  Bombarded with all of this imagery, it’s easy to feel like we won’t measure up if we don’t spend hours DIY-ing the perfect centerpiece or baking those adorable cupcakes made to look like turkeys.
Isn’t it amazing how the media can make us feel inadequate about almost anything?
To some extent, I think many of us fall into this trap at the holidays.  We feel that somehow the world will end if we don’t nail that Martha Stewart Living cover photo.  (C’mon, you know there is no WAY she does all that stuff!)
Ironically, sometimes it’s the “epic fails” that create the best memories.  My mom and I still laugh about the year we spent nearly an entire day making beautiful gingerbread cookies and as I so proudly brought them to the table, I tripped over the dog reducing our picture-perfect pastries to sugary shrapnel.  On the plus side, the dog was quick to apologize by gladly helping us clean up the mess. 
A friend of mine says her favorite Thanksgiving was the year she forgot to take the turkey out of the freezer until the day before.  She spent the better half of that night with her husband, laughing as they thawed it with hair-dryers and watched holiday movies.
It’s stories like this that remind me that although we fuss over the details, the holidays are not really about the food or the decor, but the experiences.  The food certainly enhances those experiences, but it’s the feeling we get from being together that becomes a part of us. 
So when you embark on that pumpkin-shaped seven-layer cake with spiced rum ganache, don’t worry if it doesn’t turn out quite as pumpkin-shaped as you had hoped.  With all that sugar and butter, I’m sure it will still be delicious.  And even if it’s not, it’ll make a great memory.
Whatever you place on your table this holiday season, I hope you gather around it in love and laughter.  Because if you ask me, a meal eaten among friends and family in genuine companionship and gratitude provides more nourishment than all the wheatgrass on earth.  And no calories, of course.
Jennifer Fetterley is a registered dietitian for the Backus Health System and Thames Valley Council for Community Action. This advice should not replace the advice of your personal healthcare provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Fetterley or any of the Healthy Living columnists at healthyliving@wwbh.org.

Monday, November 10, 2014

 

The myth of multitasking


It’s a phrase that we hear in job interviews, write on resumes and read on job descriptions — ability to multi-task. It’s almost as if your career hangs in the balance if you aren’t able to do several things at once.
But let’s take a moment to focus — literally. As it turns out, multitasking is not as productive or efficient as once thought, according to recent research.
This is the best news I’ve heard since they proclaimed dark chocolate is good for you.
It seems like the older I get, the harder it is to multitask.  This inability to keep up with the constant barrage of emails, phone messages, blog posts, deadlines, mandatory meetings, etc., has made me feel inefficient and disorganized.
Not so, says Jim Taylor, PhD, writing for Psychology Today.  Dr. Taylor reports that a summary of research examining multitasking on the American Psychological Association's website describes how so-called multitasking is neither effective nor efficient
These findings demonstrate when you shift focus from one task to another, that transition is neither fast nor smooth. In fact, this constant shifting can take up to 40% more time than single tasking — especially for complex tasks.   Whew!  I feel vindicated.
Here are six tips to increase productivity and avoid multitasking.
•  Prioritize:  Learn to organize tasks into distinct categories and levels of difficulty.  Tackle the most important things on the list first.
•  Focus:  Put all your attention to the task at hand.  Do one thing at a time and see it through to completion.  
•  Limit distractions:  Close your door, block off a chunk of time that you are unavailable, and limit your ability to interact with others except for emergencies.  When I was faced with an impending deadline, I used to tell my kids, “Don’t interrupt me unless your hair is on fire.” 
•  Unplug:  Silence cell phones, don’t read or reply to e-mail or Facebook postings, and turn off the radio or TV. 
•  Don’t procrastinate:  This may be the hardest thing of all.  Seize the moment and plunge right in.  Once you’re on a roll, it will be easier to continue.
•  Reward yourself upon completion of a major task:  Something small, but satisfying, should be your reward, whether it is a walk around the block, reading a chapter in a favorite book or 15 minutes of mindful meditation.
Since I read that it’s healthy, I am rewarding myself for completing this health column by eating an ounce of dark chocolate.
Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org


Monday, November 03, 2014

 

Early detection of prostate cancer is key

 
Every year I sign up my husband for a prostate cancer screening.  Just like every other man, he hates to have it done, but he knows I won't budge on this issue.  He has a family history of prostate cancer, putting him at a higher risk. 

Current screening methods include a simple blood test for the prostate-specific antigen (PSA) and a digital rectal exam.  PSA is a protein that is produced by the prostate gland.  It is present in small quantities for healthy men, while higher amounts can indicate prostate cancer or less serious conditions such as infection.

There has been much recent debate surrounding yearly prostate screenings. The Cancer Treatment Centers of America explain the debate this way: previously, men over 50 were advised to be screened for prostate cancer once a year.  However, these annual screenings may lead to men having to make a difficult decision about treatment, when in fact, it may not be necessary.  Some treatments for prostate cancer can result in stressful side effects like urinary incontinence or erectile dysfunction. 

The debate becomes confusing when the same experts report that the 10-year survival rate for prostate cancer diagnosed in the early stages is 98 percent.  But how can you identify and diagnose prostate cancer unless you do the screening?

The experts conclude that not all men who are diagnosed with prostate cancer will need to be treated immediately; some will be advised to do nothing except "watchful waiting."  The bottom line is that deciding whether to have yearly prostate screenings, and what to do with the results, is entirely up to you and your doctor.

The American Cancer Society website informs us that a risk factor is anything that affects your chance of getting a disease such as cancer. Some risk factors, like smoking, can be changed. Others, like a person's age or family history, can't be changed. But risk factors don't tell us everything. Many people with one or more risk factors never get cancer, while others with this disease may have had few or no known risk factors.

Some common risk factors for prostate cancer include:

•  Race: Studies show that African American men are approximately 60 percent more likely to develop prostate cancer in their lifetime than Caucasian or Hispanic men.
•  Age: The risk of developing prostate cancer increases with age.
•  Family history: Men with an immediate blood relative, such as a father or brother, who has had prostate cancer, are twice as likely to develop the disease. If there is another family member diagnosed with the disease, the chances of getting prostate cancer increase.
•  Diet: A diet high in saturated fat, as well as obesity, increases the risk of prostate cancer.
•  High testosterone levels: Men who use testosterone therapy are more likely to develop prostate cancer, as an increase in testosterone stimulates the growth of the prostate gland.

So, come on ladies, encourage your husband or significant other to sign up for our annual free prostate cancer screening this Saturday, Nov. 8, at the Backus Hospital main lobby conference rooms.  Call 860-892-6900 to make an appointment.  Then you can do like I do, and treat him to a nice restaurant meal as a reward. Who knows? You might end up sitting at the table next to my husband and I.

Alice Facente is a community health nurse for the Backus Health System. This advice should not replace the advice of your personal health care provider. To comment on this column or others, visit the Healthy Living blog at www.healthydocs.blogspot.com or e-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org

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