(BPT) - We're sitting too much and it's dangerous. The average American spends more than seven hours sitting every day, and the more time you sit, the higher your risk of serious, potentially life-threatening health problems such as obesity, type 2 diabetes and heart disease. So, what can you do about it?
Fortunately, there are simple changes you can make during the day - anywhere, even at the work place - to improve your wellness and reduce your risk of type 2 diabetes. As part of the American Diabetes Association's(R) Wellness Lives Here(SM) initiative, the Association encourages everyone to get active for National Get Fit Don't Sit Day(SM) with these 10 tips for the workplace and beyond.
Park a few blocks away from the office each morning and walk to work.
This allows you to start off your mornings energized and ready to take on the workday. If you take public transportation, get off one stop earlier to squeeze in some light exercise before 8 a.m.
Take the stairs instead of the elevator.
Waiting for the elevator often takes just as long as walking up the stairs, so why not use this opportunity to get your heart rate up? Plus, you'll get the chance to work your leg muscles.
Get up and move around the office once every 90 minutes.
When you're nose-deep in work, it's easy to lose track of time. Set up reminders on your phone or email every 60-90 minutes to get up and do a quick lap around the office. You can use this time to fill up your water bottle, go to the bathroom or catch up with coworkers.
Ask questions and discuss issues face-to-face.
Rather than sending an email every time you have a question, go to your coworker's office to discuss the issue face-to-face. This gives you a good excuse to get moving and a chance to more effectively hash out solutions in person.
Use your lunch break to move around outside.
So many Americans today work through their lunch break. When possible, take advantage of this time to walk outside and soak in the nice weather. Fresh air and vitamin D are often all you need to stay focused and push through the afternoon slump.
Stand up and stretch.
If you don't have time to walk around the office every 90 minutes, use the opportunity to stand up and stretch instead. Stretching is a great way to increase energy levels, reduce muscle tension and get your body moving.
Pace around the office during conference calls.
Conference calls are the perfect time to be active. Put clients and coworkers on speaker, or use your mobile phone during meetings to move around without any trouble.
Do chair exercises at your desk.
You've been wanting to tone your arms for the summer - why not achieve your goals at the office? When you need a break, do a few reps of chair sits. You can even alternate between chair exercises and push ups!
Hold standing or walking meetings.
Many coworkers will welcome the opportunity to stand and stretch their legs for a moment. If you have a two-person meeting, consider going for a walk.
Fidget when you work.
Small movements and quick exercise breaks add up, especially in a sedentary work place, so challenge yourself to stand, stretch or even tap a foot to bring motion into otherwise still parts of your day. Just remember to keep it professional!
Making a point to move throughout the day puts you on the right track toward wellness. For more ideas on how to increase physical activity and maintain a healthy lifestyle, download the Association's e-tool kit today to incorporate the principles and activities of National Get Fit Don't Sit Day into the workday and beyond.
(BPT) - You have replaced refined grains with whole grains, increased nuts, fruits and vegetables, are drinking more water and even began taking a probiotic supplement to support your digestive health. Yet, despite these healthy habits, you're still not feeling your best and you don't understand why.
If you often experience digestive discomfort, it may be helpful to learn about FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Researchers at Monash University in Australia coined the FODMAP acronym in 2005 to classify specific types of short-chain carbohydrates that can be poorly absorbed in the small intestine resulting in symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea.
FODMAPs can be found in ordinarily healthy foods, such as wheat bread, beans, yogurt, milk, apples, onions, garlic, cashews, mushrooms, honey and many more. FODMAPs can also be found in less obvious places such as probiotic supplements, which people often take to support digestive health.
Who should be concerned about FODMAPs? FODMAPs can trigger digestive discomfort in people with digestive sensitivities, including those with Irritable Bowel Syndrome (IBS). The International Foundation for Functional Gastrointestinal Disorders estimates that 10-15 percent of Americans are affected by IBS, and for many, the cause of their digestive discomfort many go undiagnosed.
What is a low FODMAP Diet? The plan begins with a two to six week trial elimination phase where foods high in FODMAPs are removed from the diet, to reduce effects of FODMAPs on the gut (e.g., stretching caused by water and gas) that can lead to pain, bloating, and cramping, and help establish the least symptoms possible. A registered dietitian nutritionist (RDN) trained in the low FODMAP diet provides guidance on the reintroduction of FODMAPs, in a step-wise process, to distinguish individual FODMAP triggers and tolerances. From there, the RDN prepares a customized, well-balanced eating plan to restrict your FODMAP triggers while minimizing food eliminations and maximizing nutritional value.
According to RDN and FODMAP expert Kate Scarlata, "Once I work with a patient with IBS to identify and eliminate their FODMAP triggers, they report feeling like a whole new person. Planning ahead, like keeping low FODMAP grocery lists on hand and identifying favorite low FODMAP recipes and snacks, is the key to living comfortably to keep your symptoms at bay."
Clinical evidence supports a low FODMAP diet approach as first-line therapy for people with IBS. In a 2014 study of people with IBS published in the journal Gastroenterology, 70 percent of participants had a reduction in gastrointestinal symptoms including abdominal pain, bloating, gas, constipation and/or diarrhea, while following a low FODMAP diet compared to those who followed a regular diet.
NestlÃ© Health Science has developed a unique, comprehensive online resource - www.LowFODMAPcentral.com - for people who would like to learn more about FODMAPs and a low FODMAP diet. It is important to work with your doctor and a FODMAP knowledgeable RDN to determine if a low FODMAP diet is right for you.
There are small, everyday steps you can take to make a big impact on your overall health, using available resources in your city or county. Here are five easy tips to help increase your daily wellness.
(BPT) - From annoying itchy welts to serious conditions like Malaria and West Nile virus, mosquitoes have been making humans miserable and sick for thousands of years. And now, there's Zika - a mosquito-spread virus that may be linked to serious birth defects. In fact, according to the National Institute of Allergy and Infectious Diseases, the diseases mosquitoes spread make them the deadliest animal on the planet.
The arrival of warm weather means it's time to step up your mosquito prevention and protection efforts in order to help protect your family. The National Pest Management Association offers some information that can help:
* The type of mosquito that transmits Zika bites during the daytime hours. Most other types of mosquitoes bite during dusk and dawn.
* Within the U.S., mosquitoes have been known to spread West Nile virus, Chikungunya, and encephalitis-causing viruses in humans, and heartworms in dogs.
* Mosquitoes spread disease when they bite one person, fly to another and bite again, spreading the infection. What many people don't realize is that the saliva from the mosquito's bite causes the red, itchy irritation that we all know so well.
The NPMA recommends some ways you can help reduce your exposure to mosquitoes:
* Eliminate breeding areas - Mosquitoes need only about a half-inch of standing water in which to lay their eggs. Get rid of any stagnant water around your home, such as flower pots, bird baths, kiddie pools and standing water in low areas of your yard.
* Use repellent - Whenever you spend time outside, protect your skin from mosquito bites by applying an insect repellent that contains at least 20 percent DEET, picaridin or oil of lemon-eucalyptus. Also, consider wearing long pants, long-sleeved shirts and closed-toe shoes.
* Be aware of the time of day - Mosquitoes are most active around dawn and dusk, although the variety that transmits Zika prefers to bite during the day. Minimize outside activity during peak biting hours, or, if you must be outside, wear long sleeves, pants and repellent to thwart mosquitoes.
* Watch what you wear - Dark colors, floral prints and sweet-smelling perfumes or colognes can attract mosquitoes to you. Wear light colors and forego perfume when spending time outside.
* Protect your house - Screens help keep mosquitoes out of your house. Be sure all windows and doors are outfitted with screens, and that all are in good shape. Repair tears to keep mosquitoes from getting inside.
* Travel wisely - Mosquito-borne diseases that may be rare in the U.S. are common in many foreign countries, so if your summer vacation will take you outside the country, check what travel advisories may be in effect in your destination. If someone gets sick upon returning home, seek medical care immediately.
Sometimes, despite your best efforts at control, mosquitoes on your property can still be a problem. A licensed pest control professional can help you manage mosquitoes. To find a professional near you, visit the NPMA's website at pestworld.org.
Athletic styling continues to increase its influence on casual clothing – often referred to as “athleisure” apparel – with innovative fabric treatments associated with high-performance activewear making their way into basic apparel; even underwear. Use this info to learn more about the innovative technology that’s finding its way into everyday apparel.
Keeping Your Cool
How Sportswear is Innovating Underwear, Socks and T’s
(Family Features) Athletic styling continues to increase its influence on casual clothing – often referred to as “athleisure” apparel – with innovative fabric treatments associated with high-performance activewear making their way into basic apparel; even underwear.
Temperature-control and wicking technology that draws moisture away from skin, initially developed to keep athletes dryer and more comfortable while training and competing, can now be found in items we wear every day, including T-shirts, underwear and socks.
“Comfort is the biggest factor when choosing basic clothing, so it’s little surprise the technology that makes high-performance sportswear so appealing to athletes is being well received in casual, everyday apparel,” said Jay Turner, president of underwear, panties and socks at HanesBrands, which has introduced X-Temp, a dynamic temperature control and cooling technology, to its product lineup. “There is no such thing as too much comfort in underwear.”
After all, the gym is hardly the only place where temperatures rise and perspiration follows. Sometimes life sets the thermostat to “really uncomfortable,” especially with normal workday pressures. From interviewing for a new job, making a big presentation or dealing with a demanding boss, there are countless scenarios in the workplace that call for keeping your cool.
Fit meets function
Top brands are now incorporating this technology into their collections. For example, Champion PowerTrain T-shirts, hoodies and training pants (look for “Vapor” on the label) are made from virtually weightless fast-drying fabric that wicks moisture for sweat-free comfort, no matter what else you’re wearing and what you’re doing.
Underneath it all
“Technology continues to migrate from athletic wear to underwear as part of the athleisure trend,” Turner said. “For consumers, comfort is 24-7 and knows no boundaries.”
How it Works
Swiss company HeiQ developed a hydro functional polymer that makes fabric dynamic, enabling it to respond to body temperature and deliver both wicking and evaporation benefits. This technology turns moisture into vapor to move it away from the body, which is wicking, and it also expands the fabric’s absorbency area, so more evaporation can take place.
Simply stated, as the skin temperature increases and perspiration occurs, the fabric fibers, even cotton, respond by allowing evaporation to help keep the body cool and wicking to help keep it dry.
Comfort that Fits
To learn more about comfortable, casual clothing with the technology to meet your lifestyle needs, visit hanes.com.
Certified Coders in High Demand After ICD-10 Implementation
(BPT) - Nine years ago, Peter Esswein, a resident of Sandy Springs, Georgia, enrolled in a health information technology degree program at DeVry University to capitalize on the growing prominence of electronic medical records.
"I always wanted to work in the medical industry, and the time was right for a personal career change," Esswein says. "Completing my associate degree in health information technology gave me the confidence and skills I needed to progress on my new career path.''
Now, as Esswein continues his career as a coding quality assistant, health care is changing again. Following the release of a medical coding system overhaul in October 2015, expected updates in the near future are underscoring the demand for coders. International Statistical Classification of Diseases and Related Health Problems, 10th Revision, or ICD-10, increased the number of medical codes by more than 50,000 - and in fiscal year 2017, about 5,500 more diagnostic and impatient procedure codes will roll out.
"The new codes are designed to enable more informative, accurate recording of the medical information required to bill correctly for reimbursement," Esswein says. "In my role, it's essential that I not only understand ICD-10, but that I'm staying ahead of what's coming next to help alleviate any confusion in my workplace and mitigate mistakes in advance.''
Prepping for industry change
Many health care organizations say transitioning to the new system was their biggest challenge last year. While Esswein graduated years ago and is getting on-the-job training with the new system, many employers struggled to find qualified new technicians, since recent graduates had studied the previous classification system, ICD-9.
To get these new grads up to speed, DeVry University offered an ICD-10 course at no cost for medical billing and coding graduates who had registered by November 2015 and students in their last semester of the program. All future courses will be taught using ICD-10 as the standard.
"DeVry University programs will continue to evolve as healthcare advances and becomes more accessible in the United States," says Kristyn Murphy-Rodvill, assistant national dean in the College of Health Sciences at DeVry University. "We know finishing a degree program during an industry transition can create obstacles for recent grads. Our ICD-10 course is designed to eliminate those barriers and prepare students with the skills and knowledge they need to be competitive in their field."
Propelling the future of health care
Knowledgeable health information technology experts - from coders to technicians and managers - are projected to remain in high demand through 2022. Medical billing is projected to grow by 22 percent in this time period.
"With the right education, the future is bright for healthcare professionals," says Murphy-Rodvill. "DeVry's programs are designed to help students grow their professional expertise, and remain at the forefront in their industry.''
(BPT) - You've heard of detox diets and ridding your body of toxins, but did you know the same is possible for your skin? Environmental toxins and pollutants not only cause breakouts, but also bring out a dull, less vibrant looking complexion.
"Stressors from your environment and lifestyle can cause redness, irritations and premature aging," says Claire Larsen, skin category manager for LifeSpa at Life Time Fitness. "Proper skincare goes beyond simply washing your face before you go to bed. Detoxing your skin can help prevent oily and itchy skin, and even age spots and wrinkles."
Larsen offers her expert tips for detoxifying your skin and flaunting a natural glow year round:
1. Cut out acne causing foods.
Often, what you eat will show up on your face and body. Forehead breakouts are usually due to eating foods your body has trouble breaking down, like refined sugars, carbs, wheat and dairy. Between the brow breakouts are linked to the liver, so try cutting down on alcohol and fatty foods, and adding in liver supporting herbs such as dandelion root, milk thistle seed or yellow dock root. No matter what you do, always be sure to drink plenty of water throughout the day.
2. Identify hormone imbalances.
Track the timing, location, shape, size and sensation of your breakouts. Hormonal acne tends to flare up at predictable times and is likely located beneath the cheekbones and along the jawline. It's also typically deep, cystic and sensitive. Talk to your dermatologist or health care provider if you think you might have hormonal related breakouts.
3. Notice how your routine affects your skin.
Are you noticing temple breakouts? It could be from the products in your hair. Make sure you're thoroughly cleansing your face each morning and night, making sure to concentrate on your hair line. It's also important to regularly change your sheets and pillowcases. Studies show you should wash your bedding once every week.
4. Use detoxifying products.
Serums with vitamins C and E, like Vivierskin(R) CE Peptides Serum, help to neutralize free radicals before they can damage the collagen and elastin in your skin. Products with antioxidants will fight against the toxins and pollutants your skin faces every day. Additionally, a detoxing bath containing Epsom salt, like mio's Liquid Yoga Bath Soak, will help to clean out your pores.
5. Try a skin detox treatment.
When your skin feels like it needs some extra TLC, head to the spa for a HydraFacialMD(R). LifeSpa's HydraFacial service deep cleans with vortex extractions and a mild chemical peel while also infusing lots of hydration. A lymphatic drainage can be added for a special focus on detoxification and an LED light treatment can also help with the clarity and smoothness of your skin.
6. Get your sweat on.
When you get your heart beating and your skin sweating, it's easier for your body to release toxins. Try to work up a sweat at least three days a week. You could even consider trying out a hot yoga class or heated spa session to encourage the sweat beads to fall.
If you notice a problem with your skin, a detox may be just the solution you've been searching for. Try these tips to purify your skin so you can radiate confidence, or book an appointment online or at your local LifeSpa, the nation's largest spa operator, for a personalized skin analysis with a certified esthetician.
Whether you’re planning outdoor fun for your backyard, a local park or the open wilderness, portable generators can take your outdoor recreation and summer fun to the next level, but their exhaust fumes can pose serious risks. So before you head out to enjoy a fun summer day, make sure you’re ready to protect your family from the potential dangers associated with portable generator use with these tips.
Protect Your Family During Summer Fun
(Family Features) Summer is the perfect time for outdoor recreational activities, from ballpark tailgates and camping trips to backyard barbecues or simply hosting a party outside. Portable generators can be used to make these activities even more enjoyable, but their exhaust fumes can pose serious risks. So before you head out to enjoy a fun summer day, make sure you’re ready to protect your family from the potential dangers associated with portable generator use.
Whether you’re planning outdoor fun for your backyard, a local park or the open wilderness, portable generators can take your outdoor recreation and summer fun to the next level. Portable generators make it possible to cook, use a cooling fan, play festive music, power a karaoke machine or even light up a string of twinkling lights to help set the stage for a great time.
“Some of our most beloved summer traditions can be even more enjoyable with electricity from a portable generator, but there are some notable risks,” said Susan Orenga, representative for the Portable Generator Manufacturers’ Association (PGMA). “Proper handling and taking the appropriate safety precautions can help ensure that users fully appreciate the benefits of portable power.”
The most serious risk comes from exhaust fumes containing carbon monoxide, a gas you cannot smell, see or taste. Excess exposure can have fatal consequences for both people and animals.
This summer, portable generators will be used for a variety of applications, providing a convenient, flexible energy source that is easily transportable. Taking proper safety precautions will help ensure you can enjoy the many benefits and capabilities of portable generator use without putting yourself or others in danger.
Before you use a portable generator to power up your summer activities, keep these safety tips from PGMA top of mind:
Photo courtesy of Getty Images
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