Tag Archives: Exercise Recommendations

Resisting insulin

Corresponding addiction treatment

Corresponding addiction treatment

Corresponding addiction treatment is essential in all kinds of addiction

Corresponding addiction treatment: Stay connected

We have already looked at some of the complementary or corresponding addiction treatment in our past posting. Nonetheless, we want to continue digging deeper in this line to equip patients with all the relevant health information as follows:

Therapy and support group – Your chances of staying sober improve when participating in a social support group like Alcoholics Anonymous or Narcotics Anonymous or if you are getting therapy. You also need to follow your doctor’s orders religiously. And remember to always talk with your doctor before making any changes to your medication or treatment routine.

Corresponding addiction treatment: Choose healthy lifestyle

Practice relaxation techniques – reduce stress, anxieties, and depression by practicing relaxation techniques such as mindfulness meditation regularly to increase feelings of relaxation and emotional well-being.

Healthy eating habits – Start the day right with breakfast, and continue with frequent small meals throughout the day to avoid feeling more stressed or anxious.

Exercise regularly – This will bust stress, relieve anxiety, and improve your mood and outlook.

Get enough sleep – Lack of sleep can exacerbate stress, anxiety, and depression. Therefore, sleep for 7 – 9 hours of quality sleep a night.

Corresponding addiction treatment: Helping addicted loved one

When planning for this, you must know that resistance to treatment is quite common and the road to recovery can be long. The best way to help someone is to accept what you can and cannot do. You cannot force someone to remain sober, nor can you make someone take their medication or keep appointments. What you can do is make positive choices for yourself, encourage your loved one to get help, and offer your support while making sure you doesn’t lose yourself in the process. You could take either of the followings in helping your loved ones:

Seek support – Dealing with a loved one’s dual diagnosis of mental illness and substance abuse can be painful and isolating. Make sure you’re getting the emotional support you need to cope. Talk to someone you trust about what you’re going through. It can also help to get your own therapy or join a support group yourself.

Set boundaries – Be realistic about the amount of care you’re able to provide without feeling overwhelmed and resentful. Set limits on disruptive behaviors, and stick to them. Letting the co-occurring disorders take over your life isn’t healthy for you or your loved one.

Educate yourself – Learn all you can about your loved one’s mental health problem, as well as substance abuse treatment and recovery. The more you understand what your loved one is going through, the better able you’ll be to support recovery.

Finally, being patient is important because recovering from a dual diagnosis doesn’t happen overnight. It is a process that takes time and relapse is also common. Ongoing support for the victim and their loved one is crucial during recovery. All these are essential and offers better support for your loved ones. And as you follow these guidelines, it is still very important that you seek the services of the experts along the way. You can reach doctor Akoury on phone today to schedule an appointment with her and she will be of great help to you and your loved ones as well.

Corresponding addiction treatment: Stay connected

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Good eating skills and exercise

Good eating skills

Good eating skills and exercise are paramount for disease elimination

Good eating skills and exercise: Smoking, weight gain and quitting

When making reference to good eating skills and being physically active, a lot goes on in mind. Do I need to go to school to be taught on how to eat?  Or should I join a gym for gym instructors to teach me on weight loss? All these are genuine concerns. But for you to understand, doctor Dalal Akoury MD President and founder of AWAREmed health and wellness resource center says that smoking, weight gain and quitting are very interesting more so when considering the life of most ex-smokers. The fact is that many ex-smokers would eat more in the first few weeks after quitting. This behavior may allude to the following:

  • The sudden withdrawal of nicotine from their system may cause the feeling of emptiness and by extension mimic the feeling of hunger pangs. This may actually convince the smoker into thinking that they are hungry when they are not.
  • Missing the oral satisfaction of putting a cigarette into their mouths prompts some ex-smokers to substitute food for cigarettes. Instead of lighting up, they eat something.
  • Food can be comforting. If an ex-smoker is having a hard time during the withdrawal period, they may reward themselves with treats and snacks in an attempt to feel better.
  • Some smokers regularly skip meals for example; breakfast may be a cup of coffee and a couple of cigarettes. Once you stop smoking, you may find that you don’t feel like skipping meals anymore.
  • Many ex-smokers find that food tastes better, and this may lead to more helpings.

Good eating skills and exercise: Tips on healthy eating and exercise

The following are some of the suggestions for consideration about healthy eating and exercise:

  • Exercise more often – being inactive is a risk factor for weight gain. Aim for around half an hour of moderate activity every day, for example, brisk walking, gardening, swimming or cycling.
  • Muscle tissue burns more kilojoules than fat. You can boost your metabolic rate by including one or two weight training sessions into your weekly exercise program to build up muscle.
  • Don’t crash diet. If you eat too few kilojoules, the body will respond by lowering the metabolism and burning muscle tissue for fuel.
  • It can be tricky telling the difference between hunger pangs and withdrawal cravings. Get into the habit of ‘listening’ to your body before you decide to eat something.
  • It takes about 15 minutes for your stomach to signal your brain that it’s full, so wait before having second helpings. You might find you don’t want it after all.
  • Find ways other than eating to cope with withdrawal cravings. Some people drink water.
  • Put safe, non-edible items in your mouth if oral cravings bother you. For example, you could use cinnamon sticks, or chew sugarless gum.
  • If you need to snack, keep raw vegetable sticks and other low-fat, low-kilojoule foods on hand.
  • Eat more fruit, vegetables, and wholegrain foods.
  • Cut back on high-fat, high-salt and high-sugar products.
  • Be kind to yourself if you do put on a few kilos. You are boosting your health by quitting.

Finally this is not a very good situation one should be in, however, if you happen to be suffering from the two, then schedule an appointment with doctor Akoury today for in-depth professional assistance.

Good eating skills and exercise: Smoking, weight gain and quitting

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Procedural physical activities benefits

Procedural physical activities

Procedural physical activities benefits are essential for healthy living

Procedural physical activities benefits: Children weight gain solutions

The procedural physical activities that benefits children should be moderate intensity aerobic. The children’s daily physical activity should ensure proper variance of age and physical development of the child. According to the experts at AWAREmed health and wellness resource center under the leadership of doctor Dalal Akoury MD many people today live very inactive lives and may find it difficult to engaging in physical activity. Doctor Akoury advises that when such people decides to begin losing weight through physical activity programs for the first time, it is important that they do so under close supervision to avoid injury. That is to say, if you haven’t been active in the past, it is necessary that you start slowly and build up the intensity little by little:

  • When starting out, one way to be active is to do more everyday activities, such as taking the stairs instead of the elevator and doing household chores and yard work.
  • The next step is to start walking, biking, or swimming at a slow pace, and then build up the amount of time you exercise or the intensity level of the activity.
  • To lose weight and gain better health, it’s important to get moderate-intensity physical activity. Choose activities that you enjoy and that fit into your daily life.
  • A daily, brisk walk is an easy way to be more active and improve your health.
  • Use a pedometer to count your daily steps and keep track of how much you’re walking.
  • Try to increase the number of steps you take each day.
  • Other examples of moderate-intensity physical activity include dancing, gardening, and water aerobics.

As you progress you will want to experience the greater health benefits out of this exercise, therefore try increasing your level of activity or the span of time you’re active. For instance, you may choose to start walking for 10-15 minutes three times a week and then graduate to brisk walking for 60 minutes, 5 days a week.

Procedural physical activities benefits: Behavioral changes

Altering or transforming your behaviors or habits related to food and physical activity is essential for losing weight.

  • First, understand which habits persuade you to overeat or have an inactive lifestyle.
  • Then, change these habits.

Guideline and tips useful in adopting healthier habits

Change of surroundings – It is possible that you may overeat when watching a TV program, when treats are available at work, or when in the company of some of your friends. If this describes you, try adopting the following:

  • Instead of sitting to watch TV, dance to music in your living room or go for a walk.
  • Leave the office break room right after you get a cup of coffee.
  • Bring a change of clothes to work. Head straight to an exercise class on the way home from work.
  • Create a reminder note on your calendar to remind yourself to take a walk or go to your exercise class.

Keep a record – You can be inspired by the progress you make by observing the records of your food intake and the amount of physical activity you do each day. For example, positive records indicate that you’ve been meeting your physical activity targets, this will motivate to keep it up.

Seek support – Relay on the support and encouragement from your friends, family, and health care provider either in person, through e-mail, or by talking on the phone or by joining a support group. Finally, as you purpose to practice these guidelines you can schedule an appointment with doctor Akoury for an exclusive professional recovery process that will leave you healthier and active.

Procedural physical activities benefits: Children weight gain solutions

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Changing Lifestyle for Better Bone Health

Changing Lifestyle for Better Bone Health: What will work for you?

Changing Lifestyle for Better Bone Health

Changing Lifestyle for Better Bone Health begins with an active life and health diet

Who doesn’t want to live a good life? Certainly no one yet most of our choice activities point to the opposite. I mentioned previously that the beauty of any individual is from the inside. When you have healthy bones which forms the body structure, then you will externalize that beauty. All of us are vulnerable to the effects of osteoporosis by virtue of growth and more so when we get to old age. To reduce this vulnerability we want to discuss how changing lifestyle for better bone health can be effective. And start you off, you may need to maximize bone health and reduce the effects of osteoporosis with these simple guidelines. It is wise that for you to succeed in this journey, you will need to consult frequently with your doctor for direction. And if your doctor says that you have thinning bones, osteopenia or osteoporosis, it’s critical to take steps to slow the progression of this disease. Remember that calcium, exercise, no smoking, no excess drinking and bone density tests are very necessary says doctor Akoury, MD, and founder of AWAREmed Health and Wellness Resource Center where it all begins.

Doctor Akoury adds that because women are the most vulnerable, it would be very important that they take these basic things seriously. However, the basics are especially important for women with low bone density. It is worth appreciating that while we may not be able to fully regain the bone density we once had in our youthful life, we can help prevent rapid thinning of our bones, even after diagnosis is confirmed. The following are therefore some of the positive lifestyle changes which will help you on the road to better bone health:

We want to discuss the first tow and progress with the remaining three in our next article so don’t be in a hurry to leave there is more for you with the experts at AWAREmed Health and Wellness Resource Center under the able leadership of Doctor Akoury’s care.

Changing Lifestyle for Better Bone Health: Calcium and Vitamin D

The two pieces of nutrients work hand in hand to help in the restoration of the bone health. Calcium act primarily in building strong bones and it efforts are complimented with vitamin D which facilitates the body’s absorption of calcium. That explains why postmenopausal women need 1,200 milligrams calcium and at least 400 IU to 600 IU vitamin D daily for better bone health. Doctor Akoury advices that patients undergoing treatment of osteoporosis should have both calcium and vitamin D levels checked in blood tests. Most women across the globe and particularly in the US get less than 500 milligrams of calcium in their daily diet. Being exposed in the sun also helps in the production of vitamin D, however as we get older, our skin its efficiency in making vitamin D. Nevertheless if we’re only careful in using sunscreen, we may be at risk of having low vitamin D level. The following can be helpful in boosting both calcium and vitamin D in your body”

Calcium in food – We know that dairy has calcium, but other foods do, too.

  • Low-fat milk or soy milk (8 ounces) – 300 milligrams calcium
  • Cottage cheese (16 ounces) – 300 milligrams calcium
  • Low-fat yogurt (8 ounces) – 250-400 milligrams calcium
  • Canned salmon (3 ounces) – 180 milligrams calcium
  • Calcium-fortified orange juice (6 ounces): 200 milligrams-260 milligrams calcium
  • Cooked spinach, turnip greens, collard greens (1/2 cup) – 100 milligrams calcium
  • Cooked broccoli (1/2 cup) 40 milligrams calcium

Just to be sure of the sufficiency of calcium supplement may be necessary to compliment the food stuff.

Calcium supplements – be keen so that the many calcium bottles on the stores do not confuse you. We are actually having two types of calcium that is to say the calcium carbonate and calcium citrate that can be purchased over the counter.

  • Calcium carbonate must be taken with food for the body to absorb it. Many women have side effects from calcium carbonate like gastrointestinal upset, gassiness, and constipation. If you take calcium carbonate with magnesium, however, you are likely not to have the constipation. It acts just like Milk of Magnesia and seems to help move things through.
  • Calcium citrate is generally well tolerated, and can be taken without food. However, you might need to take more than one pill to get the recommended dosage it is therefore advisable that you take them at different time intervals to help your body absorb the calcium. If you take more than about 500 milligrams of calcium at one time your body will simply pass it as waste.

Check the supplement’s label before buying – Look for either pharmaceutical grade or USP (United States Pharmacopeia) standards. This will ensure high-quality pills that will dissolve in your system. And don’t underrate the generic brands because they are equally fine if they have that information. 

Don’t forget vitamin D – Most calcium pills and multivitamins contain vitamin D. However, you can get vitamin D in food (fortified dairy products, egg yolks, saltwater fish like tuna, and liver). Research suggests that vitamin D3 supplements may be a little bit better absorbed and retained than Vitamin D2.

If you’re taking osteoporosis medications, take calcium, too – Many patients tend to think that when they start treatment they don’t need calcium. That is not true, and physicians often don’t emphasize the point.

Take prescription calcium if necessary – If it becomes necessary in isolated cases, doctors may prescribe higher-strength calcium and vitamin D tablets.

Changing Lifestyle for Better Bone Health: Bone Density Testing

Many people may tell you otherwise but the truth is that it is only a bone mineral density test (BMD) that is used to determine the extent of your bone loss. The gold-standard bone density test is dual energy X-ray absorptiometry (DEXA). This is a low-radiation test which is considered to be the most accurate bone test available. Remember that this test must be guided and you can’t just chose to do it. Therefore your doctor will determine how frequently you should have a bone density test. And remember that if you’re on osteoporosis medications or have certain risk factors, you may need a test every six months. Finally we have only looked at the first tow and we are yet to finish with the last three. Join us in the next article to get the insight and together we can keep our bones healthy.

Changing Lifestyle for Better Bone Health: What will work for you?

 

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