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Summer is prime time for barbecues, long days at the beach and outdoor activities.  While enjoying some fun in the sun, it is easy to be hit by dehydration. In warmer temperatures, we tend to lose a significant amount of fluid through our skin in the form of sweat. Body water, however, is an essential part of staying healthy. The amount of water in the human body ranges, and the average adult is approximately 50-60% water. Drinking fluids is therefore crucial to staying healthy and maintaining the function of every system in the body, including the heart, brain, and muscles.

Daily fluid needs
The amount of fluid needed to stay hydrated is different from person to person based on age, medical conditions, and other factors. In 2004, the Institute of Medicine set the recommended amount at 2.7 liters (about 11 cups) for women and an average of 3.7 liters (about 16 cups) for men. This includes water from all sources, not just beverages. We get about a liter from food (think fruits and vegetables!) and the water our body makes, which translates into a recommendation for 4-7 cups of water a day for women and 6-11 cups for men.

Early signs of dehydration
The body begins to experience dehydration before you may even know that you are thirsty! When the systems of the body do not have enough water, the body’s cells will start extracting water from the bloodstream. When the blood is cycled back through the heart, the heart realizes there is not enough water and triggers the thirst response telling us it’s time to drink more. Once you start replacing water in the system, it can be a little too late as the body has been dehydrated and has a lot of work to do to compensate.

Prevention is key
How can you prevent this? Drink water and drink it often, even if you may not be thirsty! On days where it is hot or when you go to the beach, you will need even more water to replace what is lost through perspiration.

The best way to tell whether you are hydrated? Keep an eye on what goes out as much as what’s going in. That means, an easy way to monitor your hydration is to look at the color of your urine. If your urine is dark, that’s a good indicator that you need to drink more fluids.  It should be clear or a pale-yellow color.

Here are some tips to keep you on track this summer:

1. Carry a refillable water bottle on hand to remind you to drink more throughout the day. The water bottle is a physical reminder to drink even if you’re not thirsty. If you are physically active or heading to the beach, be sure to have a source for easy refills! Water is best.
2. Add flavor. Use some fresh fruit or herbs for an extra kick. Avoid reaching for fruit juices or sports drinks as these can be harsh on your stomach if you are dehydrated. According to the Centers for Disease Control and Prevention, sugar-sweetened beverages are also leading sources of added sugars in the American diet. Frequently drinking sugar-sweetened beverages is associated with obesity, type 2 diabetes, heart disease, kidney diseases, tooth decay and cavities, and gout. Limiting the intake of sugar-sweetened beverages will not only help to keep you hydrated but will also help you maintain a healthy weight.
3. Eat your fruits and vegetables. Fruits and vegetables have a high water content. Aim for 2-3 cups per day of vegetables and 1 ½ cups per day of fruit. Your body will thank you in more ways than one!
4. Limit your alcohol. While this may be tempting on a hot day, as always we recommend limiting consumption to less than one drink for women and two drinks per men. Be sure to drink extra water if you choose to consume alcohol.

Staying hydrated is key to avoiding serious health consequences that come along with severe dehydration. Keep in mind that dehydration and heat exhaustion can occur quickly. If you have underlying heart disease or other cardiac conditions, please talk to your doctor about ways you can protect your heart during extreme heat. If you feel dehydrated or dizzy, it is best to get out of the sun, sip some water and apply cool compresses to your head, neck and chest.  If symptoms don’t improve quickly, get to a doctor or call 9-1-1.

Drink Up & Stay HydratedRead More

With summer upon us and recent questions surrounding sunscreen safety, there is more confusion about whether or not to use sunscreen and if so, which ones.  One thing is for certain: it is VERY important to wear sunscreen regularly!

It is estimated that one in five Americans will develop skin cancer in their lifetime. Do you know that some sunscreens can prevent sunburn, reduce your risk of getting skin cancer, and help prevent early signs of skin aging? Even on cloudy days, up to 80% of the sun’s harmful UV rays can penetrate your skin so it is best to apply sunscreen daily. …

Protecting Your Skin: The Truth About SunscreenRead More

Mindfulness seems to be a big buzz-word these days, but what exactly is it?  In today’s world, so much of our life is defined by frantic busyness, anxiety, stress and exhaustion. Most of us operate in automatic pilot mode. We walk so quickly that we often can’t remember how we got to where we are going.  We rush through tasks at work without really being attentive.  We get so focused on our goals that we lose touch with what we are doing to get there. So how do we shift gears into a state of being in the present moment versus constantly doing or thinking about the future?

It should come as no surprise that mindfulness has become such a catchword these days.  Mindfulness is a state of nonjudgmental awareness of what is happening in the present moment, including the awareness of one’s own thoughts, feelings and senses. Through mindfulness, we can start to see the things around us as they are, not as we expect it to be nor how we want it to be. Mindfulness is about observation without criticism as you learn to become compassionate with yourself.  When you become more mindful, you learn to stop wasting time pointlessly running through the same old habits of doing and thinking.  You can finally become more alive and aware again.

Focusing on one thing at a time and being non-judgmental with oneself are skills that take time and practice to develop. To help you get started, here are some helpful hints:

• Set the stage: Schedule some time in your busy day for this and decide on a location where you will practice.  You may find you have to wake up in the morning a few minutes earlier but it’s important that you make this time for yourself.
• Patience is a virtue: Take your time with mindfulness practice- even if it is boring or feels too difficult. There will be days where your mind just won’t settle, and that is okay! This is not a sign of failure, just continue to practice with commitment and kindness towards yourself.

Here is a really simple exercise (one of my favorites!) to help you get started. You can practice for two minutes, five minutes or twenty minutes- it is totally up to you!

Mindfulness of Breath

Start by finding a comfortable position.  Either lie on a mat or sit on a firm chair or meditation stool. Ensure that your posture supports your intention.  If you’re sitting in a chair, allow your feet to rest flat on the floor with your legs uncrossed.  If you are lying down, allow your legs to be uncrossed and your arms lying alongside your body.

1. Allow your eyes to close. Start by breathing in and out slowly. One breath cycle should last for approximately 6 seconds.
2. Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body.  There is no need to try and control the breath in any way at all.
3. You will find your mind wander and that is fine.  Just continue to breathe and let go of your thoughts. Let go of all the things you have to do or pending tasks that need your attention. Gently redirect your attention back to your breath.  Your breath is like an anchor of a large ship, constantly grounding  you and bringing you back to the moment.
4. Let go of the tendency to fix things. Remember that  your breath is always there for you, to help bring you back to the present when you find yourself rushed and scattered.

Try the above exercise, or another exercise of your choosing, daily for two weeks and note how you feel after. If you enjoyed two minutes of this exercise, why not try five or ten? If you think you can’t do it, take a minute now to think of all the pleasures that are drifting by you, completely unnoticed, each and everyday. We only have this present moment to live and mindfulness practice might just be the tool you need in your toolkit!

Here are some of my favorite meditation apps for those interested in furthering their practice:

• Headspace
• Insight Timer
• Calm
• 10% Happier
• Relax Melodies

Be Mindful this May!Read More

February is American Heart Month and we want to spread the word about preventing heart disease and motivate you to make some simple changes.  Although Valentine’s Day may be over, adhering to a heart healthy lifestyle is the best gift we can give ourselves and enables us to live better and longer for those we love.

Here are some recent statistics from the 2019 American Heart Association and Stroke Statistics*:

• Cardiovascular disease remains the leading cause of death in the United States, responsible for 840,768 deaths in 2016.
• The annual cost of cardiovascular disease in the United States was estimated at $351.2 billion in 2014-2015.
• Approximately every 40 seconds an American will have a myocardial infarction.
• The average age of first myocardial infarction is 65.6 years old for me and 72.0 years old for women
• In the US in 2019, coronary events are expected to occur in about 1,055,000 individuals, including 720,000 new and 335,000 recurrent coronary events.

What are you doing today to lower your risk for cardiovascular disease and keep your heart healthy?  If you need some help getting started, follow our 4 simple tips below!

1. Did you know that up to 45% of cardiovascular deaths are attributable to the standard American diet?  Unfortunately, only one in ten adults consumes the recommended servings of vegetables daily (2-3 cups).  A healthy diet full of various heart-smart foods is essential to a healthy lifestyle. Fruits, vegetables, nuts, seeds, and oats are just a few of the heart superfoods.  Limit added sugars, saturated fat, and excessive sodium.
2. Engage in moderate exercises such as walking, biking and strength training.  Do what you enjoy- if you like it, you’ll do it! Although we recommend five, 30-minute moderate exercise sessions it is important to remember that something is always better than nothing. Even several ten-minute walks throughout the day have proven health benefits including reduced all-cause mortality often associated with prolonged sitting.
3. Unfortunately, stress has become synonymous with modern life. Stress is when our bodies and minds are overloaded with the residual result of negative experiences or thinking. Stress has numerous effects on the body including increased levels of cortisol, which puts excess stress on the heart and leads to increased risk of cardiovascular disease. When dealing with stress we always want to be our own ally.  We encourage you to use mindfulness, deep relaxation, guided imagery and meditation as tools to learn in order to live in peace.
4. Smile and love more!  Carve out time in your life for enjoyable activities that improve your overall mood.  People who feel lonely and depressed are more likely to die prematurely. Smiling and laughing are powerful ways to lead your life.  Spend time with loved ones and support others around you-this truly is the best medicine.

 

* Heart Disease and Stroke Statistics-2019 Update: A Report From the American Heart Association. Circulation 2019;Jan 31:[Epub ahead of print].

A Post-Valentine’s Day Gift For YourselfRead More

We all know the unfortunate truth that as the weather starts to get colder and the winter months draw near, we tend to see an increase in certain illnesses and ailments.  Whether a mild sore throat or a more serious illness such as the flu, below are a few suggestions for staying healthy and prepared until the warmer months arrive.

If you have chronic health conditions, or are taking medication, check with your provider before using any over-the-counter medication.  As always, remember that good handwashing is the first line of defense in avoiding the common cold!

Fighting the common cold

An upper respiratory infection, or URI, is an infection of the nose, sinuses, or throat. URIs are spread by coughs, sneezes, and direct contact. The common cold is the most frequent kind of URI. The flu and sinus infections are other kinds of URIs.  Almost all URIs are caused by viruses and antibiotics won’t cure them. You can treat most infections with home care, including drinking lots of fluids, getting adequate rest and taking over-the-counter pain medicine. You will probably feel better in 4 to 10 days.  It is important to note that any cough that lasts more than one week or is accompanied by a fever may be a sign of a more serious illness and should be discussed with your physician.

1. Saline or salt water nasal spray moisturizes dry sinus cavities, loosens nasal congestion and removes debris from the nose. This helps to keep your nasal passages open and wash out any mucous or bacteria.  You can purchase these at your local pharmacy or you can make your own at home by adding 1 teaspoon of salt and 1 teaspoon of baking soda to 2 cups of distilled water.  If you make your own, fill a bulb syringe with the solution, insert the tip into your nostril, and squeeze gently.  Blow your nose after use.
2. Dextromethorphan (Robitussin): a cough suppressant that is frequently used to temporarily control cough due to common colds. This medication is best for a dry, hacking cough.
3. Guaifenesin (Mucinex): an expectorant that can be taken to thin secretions associated with chest congestion and a nagging, “wet” cough productive of phlegm.
4. Acetaminophen (Tylenol) a must-have to reduce fever or body aches and pains that can come with a cold or flu. Be sure to read and follow all instructions on the label.
5. Loratidine (Claritin) an antihistamine that is taken by mouth and can help to relieve sneezing and runny nose. This medication tends to be less sedating than other allergy medications such as Benadryl.
6. Fluticasone (Flonase): a nasal steroid spray that helps to decrease inflammation within the nasal passages.  May cause nasal irritation and nosebleeds.
7. Pseudoephedrine (Sudafed): We advise you to consult with your physician before taking this medication. If you have high blood pressure or an existing heart condition, DO NOT take this medication.  Pseudoephedrine is an oral decongestant that can help to shrink swollen blood vessels and tissues and help you breathe better through a congested nose.  Although most people without existing medical conditions can take this medication without issue, there are side effects and we advise you to consult with your physician before taking this medication.
8. A thermometer: to monitor body temperature.
9. Throat lozenges, preferably with an anesthetic property, to soothe the pain with a sore throat.

Dry winter skin

1. A thick moisturizer or petroleum jelly: applied immediately after bathing can help ward off winter eczema or the dry, irritated skin that comes along with the cold days of winter.
2. Hydrocortisone cream is also good to have available for itchy, dry, scaly patches that don’t respond to moisturizing cream.
3. Lip moisturizer is also very useful during this time of the year.

Get your vitamins

1. Vitamin D: With the shorter days of winter comes less sun exposure. Vitamin D is produced in the body in response to the absorption of UVB rays from the sun. If you are not spending enough time outdoors during the winter months, talk to your primary care provider about a dose recommendation based on your vitamin D level. Vitamin D deficiency can manifest itself as fatigue, poor bone health and a low mood.

 

*Synergy Private Health (SPH) is acting on behalf of your physician and your physician’s medical practice, pursuant to a Business Associate Agreement (as defined in the Health Insurance Portability and Accountability Act of 1996, as amended (“HIPAA”)), to assist your physician in informing you about exciting health and wellness-related products or services provided or offered by or on behalf of your physician or other information related to your care that is referenced in this blog post.

The content and opinions expressed herein are to inform SPH Members on health and wellness issues. Nothing in the content or opinions herein should be considered, or used as a substitute for, medical advice. This does not constitute the practice of any medical, nursing or other profession, healthcare advice, diagnosis or treatment. You should always talk to your healthcare provider regarding your specific medical needs. Contact your physician or other qualified healthcare provider with any questions regarding personal health or medical conditions. If you have or believe you may have a medical problem or condition, please contact a qualified healthcare professional immediately. If you are in the United States and are experiencing a medical emergency, call 911 immediately.

Winter Medicine Cabinet Must HavesRead More

As the weather gets colder and local stores start to stock their shelves with Halloween candy and pumpkin-flavored everything, it’s time to start thinking about flu season. According to the Center for Disease Control, there were approximately 35,000 influenza-related hospitalizations last year during the 2017-2018 season.  With no way to accurately predict the timing, severity or length of the upcoming flu season, here are five ways to start preparing to keep you as healthy as possible!

1. Get vaccinated! An annual flu vaccine is the first and foremost step in protecting against influenza and its serious complications. Flu activity often begins as early as October and can continue to occur as late as May. Each year, the CDC and government agencies attempt to predict which flu viruses will cause the most problems and then they create a vaccine against them. On average, the flu vaccine protects against 60% of the flu viruses one may come into contact within a given year. Vaccination can reduce flu illnesses, doctor visits, and missed work due to influenza.
   • Who should get vaccinated? Everyone over 6 months of age should get a flu vaccine every year before flu activity begins. Vaccination of high-risk persons such as young children, those over the age of 65, pregnant women and people with chronic medical conditions is especially important.  High-dose vaccines are available for those ages 65 and older. Check with your doctor prior to vaccination if you are pregnant, allergic to eggs or have a history of Guillain-Barre Syndrome in the past.
   • When should I get vaccinated? The CDC recommends getting vaccinated by the end of October although if this is not possible, getting vaccinated later can still be beneficial. It takes about two weeks after vaccination for the body’s immune response to fully respond and for you to be protected.
2. Avoid close contact: Avoid contact with sick people and wash your hands frequently with soap and water. Be sure to clean and disinfect surfaces that people frequently touch.
3. Preventing Flu at Work and School: If you are sick with the flu, stay home from work and school to prevent the spread. You may wish to speak with your doctor about prescription medications that can be used to treat influenza illness. These drugs work best if given within 48 hours of when symptoms start.
4. Practice good health habits: Be sure to get enough rest and maintain an adequate intake of fresh fruits and vegetables to support your immune system.
5. Spread the word (NOT the flu!): Encourage family and friends to get vaccinated as well! This is particularly important for young children, those over the age of 65 and those who are immunocompromised or pregnant

Flu season is right around the corner. Are you prepared?Read More

Every year I’m amazed at how summer just seems to fly by!!! It is truly my favorite season, lots of sunshine, beach days, picnics, and not to forget the delicious summer treats from BBQs to ice-cream to cocktails!

I over indulged on some of my favorite meals and by overindulging I am also accepting the consequences that come with that, like bloating and some weight gain.

The good news is, I enjoyed every bite and have zero regrets. But now that summer is coming to an end, it’s time to get back on track.

So I’m sharing my mini-plan to get back on track after Labor Day:

Step 1: Drink warm water with lemon first thing in morning (and throughout the day). Staying hydrated helps to get things moving!

Step 2: Get outside and move your body. Take long walks or hit the gym … Every step counts. If you have a workout routine, get back on track asap. Better yet take your workout outside and expose yourself to sunlight, soak up some vitamin D!

If you’ve been traveling across time zones sunlight helps shift your body’s clock to adjust to the new time zone and reduces jet lag effects. The optimum time for sun exposure differs based on your travel direction, number of time zones crossed, etc. Jetlag Rooster provides you with a free personalized plan to reduce your jet lag.

Step 3: Pay attention to portions. Practice moderation and pay attention to your portions. A rule I follow is to fill my plate with 1/2 leafy greens, 1/4 protein and 1/4 complex carbs. Works like a charm!

Step 4: Don’t skip meals. Instead focus on having balanced meals to keep your blood sugar levels steady. Skipping meals only leads to intense cravings and overindulging later in the day. Keep meals balanced and nourishing. Notice how much more control you will have over your food choices when you give your body what it needs.

Step 5: Eat real foods. Focus on eating real foods and avoid processed ones. Real foods are nourishing and filling. Best way to eat real food is to have real food on hand. For years I made the mistake to order take out the first week after a trip as I adjusted to my routine, time zone and to real life, but it only made things worse. Fast forward to today, I find that if I have good food, I will eat good food.

So now I order my groceries online using Instacart the day I arrive and voila good food delivered! Then I plan super simple meals for the week, this alone makes a huge difference.

Put this mini-plan into action ASAP to get back to feeling your best! I know I’ll be using it, too!

Planning ahead is one of the most important keys to reaching your goals, maintaining a healthy lifestyle and maintaining your ideal weight. You know the saying “When you fail to plan, you plan to fail,” right? I find this to be so very true when it comes to leading a healthy lifestyle.

About Farah:

Farah Elhadidy is a Certified Holistic Health Coach, and founder of www.WellnessWithinYourReach.com, a health coaching website and blog that empowers women in areas of health, nutrition and lifestyle.

Farah helps high-achieving women and men lose weight and find their balance. Farah has helped hundreds of clients around the world through private coaching, online programs and her blog.

She follows a whole food, whole life approach. She understands what you’re up against and truly believes that healthy positive change is within your reach.

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the those of Dr. Parks or Synergy Private Health.

Getting Back on Track After Labor DayRead More

Please join Dr. Kimberly Parks, Medical Director of Synergy Private Health for Deliciously Healthy, an informative and innovative lunch and learn series focused on culinary medicine.

Culinary medicine blends the art of food and cooking with the science of medicine, helping individuals understand the value of food and cooking and how certain foods contribute to both chronic disease and overall well-being.

Newton-Wellesley Hospital
2nd Floor, Bowles Conference Area
2014 Washington Street
Newton, MA 02462

 

Registration is required – please CLICK HERE or call 617-243-5900.

View Upcoming Events 

 

Announcing Our Lunch and Learn Series, Featuring Dr. Kimberly Parks, Medical Director of Synergy Private HealthRead More

10 Simple Movements For A Healthier LifestyleRead More

7 Tips for Effective Stress ManagementRead More

Have you ever lay in bed, staring at the ceiling at 2 o’clock in the morning frustrated that you can’t get some shut eye? Well, you aren’t alone. In fact, 50-70 million U.S. adults have sleep or wakefulness disorders, or poor sleep hygiene.[i] Sleep is necessary for a healthy nervous system which helps to control emotions and improve decision making, memory and learning.

Need help improving your sleep, but don’t know where to start? The SENS Solution® is based on four distinct lifestyle pillars—Sleep, Exercise, Nutrition and Stress management—but these pillars are by no means siloed. In fact, each pillar effects one another, especially when it comes to sleep. Use the tips below, centered around our four pillars, to help improve your sleeping habits.

Sleep

Establish a regular bedtime routine. Find activities that help you wind down before bed and stick to the same daily sleep-wake schedule, even on weekends.

Take an early nap. A 10-20 minute nap during the day can help you feel rested, but avoid napping after 3:00pm, which can make it harder to fall asleep at bedtime.

Turn off your screens. Reduce exposure to “blue” light: turn off TVs, phones, and computers at least one hour before bedtime. Charge phones and laptops outside the bedroom. Can’t give up late-night TV? Dim your screen’s brightness, either manually or use “night light” settings.

Keep it cool and dark. A cool, dark bedroom environment helps promote restful sleep. Set the thermostat to 60-75 degrees Fahrenheit (whatever works best for you), and draw your shades and curtains to block out light.

Hot bath or shower. Stepping from warm water into a cooler bedroom will slightly drop body temperature, slow down metabolic activity and help you feel sleepy.

Exercise

Exercise.  Exercise training can improve sleep quality. For best results, exercise early or no later than three hours before bedtime so the body has sufficient time to wind down before going to bed.

Walk/Run outside.  Increasing natural light exposure during the day can help you get to sleep later in the day.

Do some leg exercises.  Avoid strenuous exercise before bed, but some easy leg lifts, squats, or other light leg exercises can help divert blood flow to the legs and away from the brain, which can quiet the mind, and make it easier to fall asleep.

Nutrition

Limit caffeine. Drinking caffeine can make it harder to fall asleep at night. If you can’t quit cold turkey, try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.

Eat light at night. Big meals pre-bedtime has been linked to trouble falling asleep. So avoid large meals late in the evening.

Don’t drink alcohol right before bed. Alcohol can disrupt sleep cycles later in the night. You don’t have to quit completely, just have a cocktail or glass of wine with dinner and skip the nightcap.

Try tea. Some herbal teas, like chamomile, have been found to help you relax and help induce sleep.

Stress Management

Schedule “worry time” during the day. Spend 15 minutes “thinking through” and journaling problems so they don’t sneak up when your head hits the pillow. A legal pad is fine, but if you use a journal or notebook, you can literally close the book on your worries – at least until morning.

Use relaxation techniques. Meditation can improve total sleep time and quality. Other relaxation strategies—like yoga, deep breathing, and progressive relaxation—are also effective tools for promoting good sleep.

Try visualization. Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Starting at one end of the body and working up or down, contract and then release each muscle group for all-over relaxation.

If you try these SENS Solution® tips, and are still counting sheep, reach out to your SENS Health Coach for additional help. To discuss medical conditions (e.g., sleep apnea) or medications that may be hindering your sleep, contact your Physician.

SENS Solution® Pillars for Better SleepRead More

Setting GoalsRead More