SELF-CARE IDEAS YOUR TRACKER CAN HELP YOU KEEP

11 Dec

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Go to the doctor. Are you overdue for a check-up? Vaccine? Teeth cleaning? Whatever necessary appointment you’ve been putting off, make it and then immediately put it in your calendar. If you have a Fitbit Alta, Alta HR, Charge 2, or Blaze ™ and have calendar notifications turned on, your device will vibrate at the date and time specified, so you don’t forget and have to cancel the appointment. All up to date on doctor visits? Set a calendar notification for something fun, like meeting a friend for coffee.

Take your meds. Between vitamins, prescriptions, and over-the-counter meds, it’s easy to miss a dose. Setting a silent alarm is great way to get a subtle reminder. All Fitbit activity trackers, with the exception of Zip(TM), allow you to set up to 8 alarms.

Stay hydrated. Water keeps your body balanced, ensuring it functions properly. There’s also evidence that people who started drinking one, two, or three more glasses per day ate fewer calories and less saturated fat, sodium, and sugar. Set a hydration goal in your Fitbit app or on your Fitbit.com dashboard to stay motivated to hit your mark.

Take regular breaks. By now you’ve heard that “sitting is the new smoking,” but do you know taking extra steps can offset sitting? Set up Reminders to Move™ on your Fitbit Flex 2, Alta, Alta HR, Charge 2, or Blaze to motivate you to take at least 250 steps every hour. If you haven’t hit that mark by ten minutes to the hour, your tracker will nudge you to get up with a gentle buzz.

Breathe. when you’re feeling stressed, one of the easiest and most effective things you can do is breathe. Let your Blaze of Charge 2 guide you through a two-or-five minute deep breathing session via Relax feature. Have a different tracker? Set a silent alarm to remind you to do one of these five deep-breathing exercises daily.

Get a full night’s sleep. Getting adequate rest helps protect your mental health, physical health, quality of life, and safety, according to the National Institutes of Health. To ensure you stay on track, experts recommend keeping a regular sleep schedule. If your Fitbit device tracks sleep, then your tracker can help you with this. Just click on the sleep tile in your Fitbit app and then on the gear icon at the top right. From there you can set a sleep goal (7 to 9 hours is recommended for adults), as well as target times you want to go to sleep and wake up. Next, turn on bedtime reminders and set it to notify you at least 30 minutes before your bedtime. That way you know to turn off the TV or computer and can begin to wind down, which will help you fall asleep faster and sleep longer. The Fitbit app also provides you with information on your Sleep Stages and gives you guided, personalized insights based on your sleep patterns.

Sweat it out. Exercise is a great way to get feel-good endorphins flowing. And now, you don’t even have to think about what to do. The Fitbit Coach app will recommend workouts for you based on the activity data in your Fitbit account.

Eat good food. One of the healthiest things you can do for your body is nourish it with whole foods. Not sure how your diet stacks up? Give Fitbit’s food logging feature a shot. If you find that you need more lean protein, whole grains, colorful fruits and veggies, or healthy fats, this Super Fast, Superfood Meal Plan has got you covered.

Join a community. Having a support system is essential to mental health. The National Alliance on Mental Illness recommends engaging with your family, friends, teammates, and faith community or joining an online community. Find like-minded people who can support you via Fitbit Feed, the largest connected health community in the world, where people share tips guidance, success stories, recipes and more.

BY DANIELLE KOSECKI

Article Published by Fitbit: https://blog.fitbit.com/self-care-ideas/

Fitbit/iHealth Devices

4 Dec

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Technology has become an integral part of our lives and its use in the health and fitness world has expanded over the last several years.

Fitbit® uses technology to help motivate users to reach their health and fitness goals. Health As We Age encourages members to utilize Fitbit as a part of their journey to help track activity, exercise, sleep, weight and more.

I have seen members begin to hold themselves accountable as they use their activity trackers and realize their baseline level of physical activity isn’t enough. Watching members from different backgrounds and lifestyles begin to take charge of their own health by increasing their exercise and changing their diet is so rewarding.

I have been able to witness individuals who are losing weight, getting out and moving more, and overall feeling more joy in their everyday life. By providing these devices, Health As We Age is allowing its members the freedom to take the reins and meet their own fitness needs.

Kelsi Allen MPAS, PA-C

Portion Control Tips

13 Nov

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To control your portion sizes when you are eating at home, try the following tips:

• DO NOT eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls.
• Serve food on smaller plates. Eat from a salad plate instead of a dinner plate.
• Half of your plate should contain green vegetables. Divide the other half between lean protein and whole grains.
• DO NOT eat mindlessly. When you snack in front of the television or while doing other activities, you will be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you will know when you have had enough to eat.

To control your portion sizes when eating out, try these tips:

• Order the small size. Instead of a medium or large, ask for the smallest size.
• Order appetizers rather than entrees.
• Share your meal. Split an entree with a friend, or cut your meal in half when it arrives. Put one half in a to-go box before you start eating. You can have the rest of your meal for lunch the next day.
• Fill up with lower calorie foods. Order a small salad, fruit cup, or cup of broth-based soup before your entree.

Portion Size

6 Nov

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It can be hard to measure out every portion of food you eat, yet there are some simple ways to know that you are eating the right serving sizes.

A recommended serving size is the amount of each food that you are supposed to eat during a meal or snack. A portion is the amount of food that you actually eat. If you eat more or less than the recommended serving size, you may get either too much or too little of the nutrients you need.

Use your hand and other everyday objects to measure portion sizes:

• One serving of meat or poultry is the palm of your hand or a deck of cards
• One 3-ounce (84 grams) serving of fish is a checkbook
• One-half cup (40 grams) of ice cream is a tennis ball
• One serving of cheese is six dice
• One-half cup (80 grams) of cooked rice, pasta, or snacks such as chips or pretzels is a rounded handful, or a tennis ball
• One serving of a pancake or waffle is a compact disc
• Two tablespoons (36 grams) of peanut butter is a ping-pong ball

Weight Control

3 Nov

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Keeping a healthy weight is crucial. If you are underweight, overweight or obese, you may have a higher risk of certain health problems.

About two thirds of adults in the U.S. are overweight or obese. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include:

• Choosing low-fat, low-calorie foods
• Eating smaller portions
• Drinking water instead of sugary drinks
• Being physically active

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

If you are underweight, increasing your normal calorie intake by 500 calories a day should add 1 pound per week. Choose calories from lean protein sources (chicken, turkey, eggs), healthy fat sources (fish, nuts, seeds) and healthy carbohydrate sources (beans, legumes, whole grains). Consult with your primary care physician before beginning any new dietary routine.

Can The Vaccine Give Me The Flu?

23 Oct

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No. The flu vaccine can’t give you the flu. But you might develop flu-like symptoms — despite getting a flu shot — for a variety of reasons, including:

• Reaction to the vaccine. Some people experience muscle aches and a fever for a day or two, after receiving a flu shot. This may be a side effect of your body’s production of protective antibodies.
• The 2-week window. It takes about two weeks for the flu shot to take full effect. If you’re exposed to the influenza virus shortly before or during that time period, you might catch the flu.
• Mismatched flu viruses. In some years, the influenza viruses used for the vaccine don’t match the viruses circulating during the flu season. If this occurs, your flu shot will be less effective, but may offer some protection.
• Other illnesses. Many other diseases, such as the common cold, also produce flu-like symptoms. So you may think you have the flu when you actually don’t.
Article Published by: Centers for Disease Control and Prevention

Flu vs. Common Cold

17 Oct

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Symptoms of the flu come on suddenly and are worse than those of the common cold. They may include:

• Body or muscle aches
• Chills
• Cough
• Fever
• Headache
• Sore throat

Is it a cold or the flu? Colds rarely cause a fever or headaches. Flu almost never causes an upset stomach. And “stomach flu” isn’t really flu at all, but gastroenteritis.

Most people with the flu recover on their own without medical care. People with mild cases of the flu should stay home and avoid contact with others, except to get medical care. If you get the flu, your health care provider may prescribe medicine to help your body fight the infection and lessen symptoms.

Article Published: MedlinePlus