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Healthy Ways to Avoid Holiday Blues
During the holidays, it may feel like everyone is celebrating except you. If you have depression, the pressures that come with the holidays can make you feel even worse. You may also have feelings of loneliness during this time.It can be tempting to indulge in unhealthy behaviors, such as drinking, to help you cope. With lots of holiday parties and family events this time of year, there's often plenty of alcohol available. Or you may be tempted to smoke, take drugs or eat too much to escape all the emotions you may be feeling.
The truth is, these behaviors won't help—they can even make you feel worse. These tips can help guide you through tough times without hurting yourself or those around you.
- Keep your expectations realistic. You may feel pressure to take on more tasks than you have energy for or give more gifts than you can afford. Overextending yourself and not being able to follow through can make you feel worse. Only commit to those things you know you'll be able to do. If other people ask more of you than you can handle, you can always say no.
- Make time for exercise. When you're active, your brain releases chemicals that improve your mood and lower stress. Not only does exercise keep your body healthy, it protects your mind, too. Experts suggest 30 minutes of moderate intensity exercise, such as brisk walking, each day.
- Talk to someone. You don't have to go it alone. Talk about your problems with someone close to you, such as a friend or family member. It can help you feel better. They may also help you think of your problems in a new way and suggest solutions you haven't considered before. Be honest with your doctor, too. Tell him or her what you're going through. There are treatments for depression that can help.
- Take care of yourself. When you treat your body right, you're able to deal with problems more easily. Get 7 to 9 hours of sleep each night. Stay away from sugar and caffeine. They can cause a dip in your energy level and leave you feeling worse. And fill your diet with health-boosting foods like fruits, vegetables, beans and whole grains.
- Constant sadness or anxiety
- Physical exhaustion without obvious cause
- Inability to sleep
- Irritability and feelings of hopelessness
- Lack of interest in regular activities
Chronic Diseases
According to the Centers for Disease Control and Prevention (CDC), chronic diseases such as heart disease, diabetes and cancer account for 70% of all deaths in the U.S. This makes them the leading causes of deaths in the United States.There are 4 common causes of chronic disease that you can control:
- Level of physical activity
- Diet and nutrition
- Tobacco use
- Alcohol consumption
Know Your Numbers
Preventive screenings help you learn your numbers and address health concerns before they become more serious—or to prevent problems altogether.When you visit your doctor for your health checkup, be prepared to talk about which preventive screenings you need:
- Blood pressure
- Cholesterol
- Triglycerides
- Fasting glucose (blood sugar)
- Body mass index (BMI)
Blood Pressure
High blood pressure (HBP), also known as hypertension, happens when your heart uses too much pressure to pump blood through your body. It also can happen when your arteries are too tightly constricted. High blood pressure is serious because it can often lead to heart disease, kidney failure, stroke and other health problems.A blood pressure check is performed by wrapping a cuff around your arm, inflating it and measuring when the blood flows. The test can be done by a person (using a stethoscope), or by machines. The test measures the amount of force your heart uses to pump blood through your body.
Testing your blood pressure regularly is important because HBP is painless and shows no symptoms. You can have it for years and not know it until you have serious damage to your heart, kidneys or eyes.
When you get your blood pressure checked, your results will include 2 numbers. The "top number" is your systolic pressure, or the pressure your heart exerts while pumping blood. The "bottom number" is your diastolic pressure, or the pressure your heart exerts when it is at rest between beats.
Results for adults fall into the following groups:
| Systolic (mmHg) | Diastolic (mmHg) | ||
|---|---|---|---|
| Normal | Less than 120 mmHg | And | Less than 80 mmHg |
| Prehypertension | 120-139 mmHg | Or | 80-89 mmHg |
| High Blood Pressure | |||
| Stage 1 | 140-159 mmHg | Or | 90-99 mmHg |
| Stage 2 | 160 mmHg or higher | Or | 100 mmHg or higher |
If you have diabetes or chronic kidney disease, high blood pressure is defined as 130/80 millimeters (mm) of mercury or higher. HBP numbers also differ for children and teens.
Sources:
Waist Measurement, or Circumference
Your waist measurement, or circumference, can be another good predictor of health risk. It estimates the amount of abdominal fat, or "belly fat," you have.Where you carry your body fat can be just as important as how much body fat you have. People who carry too much fat mainly in their waist area are more likely to develop health problems than those who carry it in their hips and thighs, even if their BMI falls within the normal range.
- For men, a healthy waist measurement should not be more than 40 inches.
- For women, a healthy waist measurement should not be more than 35 inches.
To measure your waist circumference, place a measuring tape snugly around your waist area just above your hip bone. Do not squeeze the skin. Do not hold your stomach in. Take the measurement at the end of a normal breath.
Learn more about obesity.
Cholesterol
A cholesterol test is a blood test that checks the level of cholesterol in your blood. This test helps doctors estimate your chance of heart disease. Beginning at age 35 for most men and 45 for most women, a cholesterol test is recommended every 5 years or as directed by your doctor.While people vary, most of the time the best levels are:
| Total cholesterol level | Less than 200 milligrams (mg) per deciliter (dL) |
| HDL cholesterol level | More than 40 mg/dL for men; more than 50 mg/dL for women |
| LDL cholesterol level | Less than 100 mg/dL* |
| Triglyceride level | Less than 150 mg/dL |
*Your goal LDL level should be based on your chances of having a heart attack, which includes other factors. Learn more about LDL levels.
A cholesterol blood test is used to find out if you have high cholesterol. It is almost impossible to have cholesterol levels that are "too low" except in very unusual illnesses.
Your test result will fall into one of these ranges:
If your test results show your total cholesterol to be 200 mg/dL or higher, your doctor will most likely do another test called a lipid panel to measure your LDL, HDL and triglyceride levels.
Your test result will fall into one of these ranges:
| Normal | Less than 200 mg/dL |
| Borderline high | 200-239 mg/dL |
| High | More than 240 mg/dL |
If your test results show your total cholesterol to be 200 mg/dL or higher, your doctor will most likely do another test called a lipid panel to measure your LDL, HDL and triglyceride levels.
The higher your high-density lipoprotein (HDL) level, the better. HDL removes cholesterol from the blood stream. For the most part, men's HDL levels should be above 40 mg/dL and women's levels should be above 50 mg/dL. Values lower than these thresholds increase your chances for heart disease. Levels higher than 60 mg/dL in fact lower your chances for heart disease.
Unlike HDL, lower low-density lipoprotein (LDL) levels are better. LDL deposits cholesterol on your artery walls, creating cholesterol plaque that can clog your arteries. This explains why having less LDL cholesterol is better for your body.
Your goal LDL level should be based on your chances of having a heart attack, which is based on your age, tobacco use, blood pressure and HDL level. Your doctor will also factor in diabetes and family history of heart disease.
For a person who has an average change of having a heart attack, LDL level is:
Your goal LDL level should be based on your chances of having a heart attack, which is based on your age, tobacco use, blood pressure and HDL level. Your doctor will also factor in diabetes and family history of heart disease.
For a person who has an average change of having a heart attack, LDL level is:
| Normal | Less than 100 mg/dL |
| Near/above normal | 100-129 mg/dL |
| Borderline high | 130-159 mg/dL |
| High | 160-189 mg/dL |
| Very high | 190 mg/dL |
Triglycerides are a form of fat made from leftover calories your body does not burn off as energy. If you eat more calories than your body needs, your triglyceride level may be high.
Your triglyceride level falls into one of these groups:
Your triglyceride level falls into one of these groups:
| Normal | Less than 150 mg/dL |
| Borderline high | 150-199 mg/dL |
| High | 200-499 mg/dL |
| Very high | 500 mg/dL |
Learn more about heart disease.
Lewis Insurance
2525 S. Lamar Ste 11
Austin, TX
78704
www.nationwide.com/joshlewis
www.austinhealthbrokers.com
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