Managing Diabetes

Knowing what foods raise your blood sugar levels is an excellent start to managing your Diabetes. In this short video, Nurse Dawson at Fitness Powers will review what food types you need to be mindful of in your diet. Small changes in consumption of these foods can lead to big rewards. Click here to watch the video. 
 
For more information on making healthy behaviour changes with eating, check out the link below to Diabetes Canada, or contact Tracy Reid at fitnesspowers@gmail.com for a personal health coaching session.
 

Your Best You! At 55, 65, 75+

One of the best things about living in the Wellings is a community of like-minded people that see aging as an opportunity to continue to thrive towards our best selves. Your healthiest body at any age is something that we feel strongly about. Here are a few science-backed ideas to keep in mind:

Follow a heart-healthy diet. This means fewer processed foods and more fruits and vegetables, whole grains, and nuts.

Increase your physical activity. Aim for 30 minutes a day and work out most days of the week.

Take steps to combat stress. For example, try meditation, breathing exercises, or walks in nature to help put your mind in a centered, relaxed state.

Ask your doctor about vitamin D. New research is looking at whether vitamin D supplementation can reduce the risk of heart disease. Vitamin D has also been linked to increases in happiness. 

Keep moving. Keep finding ways to get exercise regularly. You can tailor your workouts to meet your health conditions or needs. You want to include cardio and also weight training in your process.

I want you also to maintain your social ties. This is the heart of what makes a living at The Wellings epic. Make sure you stay connected to friends and family. Isolation is very dangerous for our health. Set up a video call or online chat group if you can’t see friends in person. Try signing up for activities or classes to meet more people in your community.

Have a great day, and continue to thrive!

Staying Hydrated For Health

Did you know as we age, the risk of dehydration generally increases. The body’s ability to conserve water reduces, and the sense of thirst often diminishes. Medications or medical conditions may also affect an individual’s ability to retain fluids.
 
As the temperature rises in the summer, so does our need to ensure we are sufficiently consuming the fluids we need. If you’re thirsty, you’re already mildly dehydrated. Drink plenty of fluids throughout the day, including water, juice, and soups. Plus, water doesn’t have to come from a glass. Try to eat fruits and vegetables high in water, such as apples, cucumbers, grapes, and watermelon. 
 
How do you plan to stay hydrated? 
 
Click here to watch the video from Nurse Dawson.
Click here for more information from the Government of Canada about water intake.

10 Mantras to Begin Your Day Right

A mantra is traditionally a short sound, word, or phrase spoken in Sanskrit and used for meditation. It is repeated to help keep our mind and body focused on the present moment. And since ancient times, mantras have been considered sacred and calming sounds, which is why you’ll often hear the most common “om” used to wind down the end of a yoga class.

However, in our modern era, the term “mantra” has been co-opted to include self-affirming statements that give us the strength and confidence to face the world. But the underlying goal remains the same: it’s a way to focus our intentions and calm our minds. So, rather than focusing on traditional Sanskrit mantras, we’ll look at some daily phrases to say in the morning and keep repeating them throughout the day. If you keep these simple mantras in mind, they could help you achieve success and happiness:

“My mind is brilliant. My body is in good condition. My spirit is at ease.”

“I carve my path and walk it with joy.”

“I’m going to have a good day because it’s my choice.”

“I hold the key to better health through better eating and exercise.”

“Good health is a practice, and I have patience.”

“I listen to my body and give it what it requires.”

“Every cell in my body is alive and beautiful.”

“My potential is limitless, and I choose where to direct my energy.”

“I will speak with confidence and assurance.”

“My devotion to myself is unbreakable.”

Although these mantras are divided into three categories (body, mind, and spirit), they are all related to the power of your mind. Because your heart and body could not progress without controlled thinking and optimistic belief, it is our choice to think and feel positive, and our lives will soon follow. So remember to keep repeating whichever phrase you choose — and don’t be surprised if you notice a significant difference.

Food And Habits To Boost Your Brain Health And End Inflammation

Andrew Weil, M.D., is a world-renowned leader and pioneer in integrative medicine, which incorporates body, mind, and spirit.

After a medical internship at Mt. Zion Hospital in San Francisco, he worked at the NIMH for a year and wrote The Natural Mind. As a Fellow of the Institute of Current World Affairs, Dr. Weil traveled to North and South America and Africa to research medication use in different cultures, medicinal plants, and alternative disease treatments. From 1971 until 1984, he studied medicinal and psychotropic plants at the Harvard Botanical Museum.

Dr. Weil is the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona. He also holds the Lovell-Jones Endowed Chair in Integrative Rheumatology and is a Clinical Professor of Medicine and Public Health. The Center is developing a comprehensive integrative medicine program. Through its fellowship, the Center currently trains doctors and nurse practitioners worldwide.

Dr. Weil is a well-known authority on healthy living, healthy aging, and the future of medicine and health care. Prevention magazine publishes Dr. Weil’s monthly piece. In addition, Dr. Weil is an international specialist in medicinal plants, alternative medicine, and medical education reform.

In this episode, Dr. Weil covers foods and habits that boost mental and physical health. Learn about inflammatory disorders, how to cure and avoid them, and the origin of most medical problems. This episode is essential.

Dr. Andrew Weil explains how to boost brain function, reduce inflammation, and live longer. Click here to watch the video. 

Exercising In The Summer: What The Wellers Need To Know

For those who live at the Wellings, exercise is an essential part of a healthy lifestyle. But it can be dangerous or even impossible to exercise outdoors during the sweltering summer months. It would be simple to move the workout indoors. However, one of the summer’s joys is that outside generally feels better. To your luck, if you’re careful and aware of the dangers, you can safely work out outside.

Here are a few outdoor exercises that you can do this summer:

Walking/Hiking
Take a walk whenever you can; it’s one of the simplest ways to get fit. You can also walk for long distances and stay cool even in the heat of the summer. However, hiking might be for you if you’re looking for more strenuous activity. You can experience the wild side of nature while you are protected from the sun by trees. Don’t forget to bring a lot of water with you on this trip.

Golf
Do you know golfing is a low-impact, high-intensity way to improve your strength and flexibility? During the summer months, golfing can be a great way to exercise. Even though you’ll spend a lot of time outside, there are usually shady spots on the course, and golf carts are readily available at most clubs. In addition, golf is an excellent way to meet new people and socialize.

Tai Chi/Yoga
Tai Chi and Yoga are two low-impact options to consider if you want to improve your flexibility and strength. Both of these workouts emphasize stretching, movement, and controlled breathing. As a bonus, they can be customized to fit a person’s specific athletic abilities. In other words, even if you’re just getting started, you can benefit from this.

Biking
Even though biking is more challenging than walking, you’ll get a better workout and burn more calories. The relief from the heat from riding in the open air is another benefit. Biking to the park for a picnic is an option if you have a bike basket.

Gardening
It’s no secret that gardening can be physically taxing, as anyone who’s done it before will attest. However, gardening can be therapeutic and a healthy hobby. If you’re going to be out for a while, don’t forget to bring extra sunscreen. It’s not just plants that need water! Don’t forget to stay hydrated.

Kayaking
If you’re looking for a fun way to get out on the water, kayaking may be the best option. The upper body gets a good workout while you relax on a boat trip around a local lake. Wear sunscreen and a hat to protect yourself from the sun’s rays, as there isn’t much shade in the middle of the lake. A life jacket is an absolute necessity.

Fishing
Consider renting a boat if you want a relaxing day on a lake without having to row yourself there. You might enjoy fishing. You can fish from the sand or take a trip out on the water to find larger fish. In either case, you can take a breather and enjoy the beauty of the natural world. If you catch a fish, reeling it in can be a good workout. However, standing is beneficial to human health.

Swim
Swimming in a pool, on the other hand, is a great way to stay cool and tone your muscles simultaneously. In addition, you’ll get a more challenging workout because the water adds resistance to your regular movements.

If you or someone you know appears to be suffering from heat exhaustion, seek shelter indoors or in a shady location, rest, and hydrate. Drink plenty of water and wear light clothing in the summer. So what are you waiting for? Go out there and have fun.

Simple Stretches To Relieve Neck Stiffness

Every day we put our bodies in positions that create stress and tension in the neck region. As a result, the muscles in this area shorten and become tight over time, leading to poor posture, neck stiffness, and discomfort.

The following video will provide you with some simple stretches to help loosen these muscles, increase range of motion, and reduce pain. Click here to watch the video. 

Did You Know? Eating Blueberries Protects Your Heart

In a study conducted in the United Kingdom, researchers looked into the benefits of eating a daily serving of blueberries among adults at high risk of cardiovascular disease. According to the findings, the 138 participants ranged in age from 50 to 75 years, and they were all classed as overweight or obese. They were given a cup or a half cup of blueberries every day for six months, while the other individuals were assigned a purple-colored placebo pill.

Results showed that eating a daily cup of blueberries cut the risk of heart disease by 12 to 15 percent via sustained improvements in vascular function and reduced arterial stiffness. However, the amount seems to matter – the researchers found no significant benefit from eating a half cup of blueberries daily. Instead, they credited the anthocyanin – flavonoids responsible for the red and blue color in fruits – with the health benefits seen.  

Every day, try including a variety of berries, including blueberries, into your diet. While the benefits of eating in lesser quantities were not immediately apparent in this study population, a half cup of blueberries offers the same antioxidant potential as five servings of any following vegetables: peas, carrots, apples, squash, or broccoli.

Blueberries are also a good source of fiber, with a half-cup serving containing approximately three grams of fiber per cup of fruit. According to recent data, anyone suffering from metabolic syndrome may be relieved to learn that consuming a daily portion of blueberries can reduce the risk of cardiovascular disease in individuals who have the illness.

Furthermore, berries have a vital role in preventing and treating cancer, diabetes, and neurological ailments, among other diseases.

Despite their small size, blueberries are mighty when consumed regularly.

Step Your Way To A Healthier Life!

Do you know that achieving 10,000 steps a day for health is highly promoted but often not achieved by most people? Well, there is no need to worry for those who find this a daunting task. A new study posted in September 2021 in JAMA Network Open suggests that logging even 7,000 steps a day may go a long way toward better health. The key is to get up and move. As we complete our daily activities, we gain steps, but we can do more. A simple way is to introduce little exercise snack bites into our daily routines. These snack bites encourage you to move more.

Weekly, the Fitness Powers team will be posting on Facebook and Instagram fun activities you can do to step things up in your life for “the health of it.” Join the following video to obtain your little exercise snack of the day. Click here to watch the video. 

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