Improve Health Every Day

THREE REASONS TO GET OUTDOORS

For many of us, screen time and indoor activities drastically interfere with our time outdoors. However, the documented physical and mental health benefits of being outdoors provide compelling reasons to head outside. Here's why:

1 Improves cardiovascular health and immunity

Being outdoors lends itself to exercising, improving your heart health, weight, blood pressure, and even cholesterol levels.

While you're outside, your body makes vitamin D when your skin is exposed to the sun, which: • Fights off invading bacteria and viruses • Strengthens bones • Helps your nerves carry messages between your brain and body

2 Reduces stress and improves mood

Exposure to sunlight boosts serotonin, which helps to regulate our mood naturally, making us feel calmer and happier.

Spending time outside also lowers levels of the stress hormone cortisol. A University of Michigan study asked participants to “take a nature pill” by going outside 10 minutes or more at least three times a week. Cortisol levels were measured before and after spending time outside. The data revealed that a 20-minute nature experience was enough to reduce cortisol levels significantly.

3 Boosts concentration and creativity

Being outdoors calms our brain, reducing our frenetic pace and slowing our minds. We can get a fresh perspective if we take a step away from our indoor lives and let the sun, sights and smells seep in.

The great outdoors can improve your health mentally and physically. Just step outside and enjoy all that Mother Nature offers.

What to Expect at Your First Mammogram

Mammograms are the most effective screening tool available for the early detection of many types of breast cancer. While the process is simple and fast, some can have anxiety around getting their screening, especially if it’s their first.

What happens during a mammogram?

The mammography technologist will review your history, explain the exam, and answer any questions you might have. They may place adhesive markers on your nipples, scars, and moles to identify these areas on the images.

Your technician will position your breast by lifting breast tissue onto the machine and lowering a plastic compression paddle. You will need to stay still for a few seconds during the imaging process.

Compression, slightly uncomfortable yet necessary, spreads out the breast tissue and reduces overlapping tissue areas, allowing the radiologist to "see through" areas of dense tissue.

Two views of each breast are taken, and the whole process takes 15-20 minutes.

Mammograms are a vital tool in keeping you healthy. Speak with your provider if you have concerns about receiving a mammogram.

Here are a few tips to improve your mammogram experience:

• Try not to schedule your appointment for the week before your period to avoid tender and swollen breasts.

• Let the technologist know if you have breast implants because they will have to take additional images.

• Don't use anything on your underarms the day of your appointment. The ingredients can appear in the images.

Alcohol Overuse Can Lead to“Holiday Heart” and Other Cardiac Issues

Holiday celebrations often bring people together. These gatherings sometimes lead to higher alcohol consumption—whether due to the happiness we experience at an office party or from seeing out-of-town relatives, or to the stress that can result from these interactions.

This increase in alcohol consumption is not without risks, particularly to the heart, so we should all use caution as we navigate this holiday season. "Holiday Heart" is a term used to describe a spike in arrhythmias that occur around weekends and holidays associated with binge drinking. Research has found a 15 percent increase in heart attack risk during these same periods.

It has been found that the risks of alcohol consumption on heart conditions are not limited to rhythm disturbances, but include risk of plaque rupture, heart attack, and by extension, the possibility of heart failure.

There is a risk of heart failure itself — in the absence of prior heart attack — that can be brought about by excessive alcohol intake. While this is most often associated with prolonged high alcohol intake (excessive daily drinking), it can also be induced by episodes of bingeing, leading to acute heart failure and hospitalization.

In summary, alcohol consumption during stressful times increases the risk of cardiac issues and events. Alcohol consumption is best kept at moderate levels to minimize risk. So, if you want to toast the holidays, do so—but with common sense and caution.

The Importance of Stretching in Cold Weather

Stretching before and after exercise, no matter the time of year, is very beneficial. During the colder months, because your muscles contract to conserve heat, stretching can help to increase flexibility and range of motion to keep you limber.

Before you go out for your walk or run, practice some dynamic stretches to get the blood flowing to your muscles. However, never stretch to the point of pain.

Dynamic stretches include:

• Arm Circles

• Shoulder Rolls

• Hip Circles

• Leg pendulums (swinging each leg back and forth or side-to-side 10-12 times)

• Lunges, or walking lunges, with a twist

After exercising, static stretching can help decrease your heart rate and allow your body to cool down. Hold each stretch 60-90 seconds while breathing comfortably.

Whether before or after exercise, stretching should be controlled movement, so don’t bounce, which could cause injury.