Recent research confirms the health benefits of taking vacation time seriously. Workers who clock in more than 55 hours per week were found to be 33% more likely to suffer a stroke.

As important as getting away from routine is, however, vacations should not mean a departure from a healthy lifestyle. What happens in Vegas might stay in Vegas… but not when it comes to the choices you make regarding your health. 

There’s nothing wrong with rest and relaxation and letting yourself indulge in a good time. Just be careful not to surrender to excess. Maintaining healthy habits is essential, and it’s easier the more you incorporate them into your everyday life, even on vacation. Here are some of our packing recommendations for healthy travel.

Exercise Tools

There’s no need to throw a pair of free weights into your luggage. But packing some basic fitness equipment allows you to work out in any hotel room. Some of the most convenient and effective tools include:

• Resistance bands
• Jump rope
• Weightlifting or yoga gloves
• Athletic shoes

These lightweight pieces of equipment are easy to bring with you and will encourage you to stick with your exercise routine while you’re on the go.

Water Bottle 

Having water on hand at all times is extremely important. Most people don’t feel thirsty until they’re already dehydrated. Dehydration can lead to serious complications, especially if you’re an older adult or live with a chronic illness. Healthy adults should be drinking at least 2.7 to 3.7 liters of water per day. 

If you’re physically active or spending time in a warm climate, your daily water needs only increase. Packing a water bottle helps you drink enough water wherever your journeys take you.

Medications 

If you take prescription medications, pack them in the original labeled bottles, even if you’re not sure you’ll need them on your trip. Make sure you’re prepared for any eventuality by packing a stash of useful over-the-counter drugs if you’re going to be away from a pharmacy:

• A pain reliever like aspirin, ibuprofen, or acetaminophen
• Antihistamine medication
• A digestive aid like Pepto-Bismol
• Antacids for heartburn relief

It’s also smart to bring a small first aid kit (if possible) and items like hand sanitizer, insect repellant, sunscreen, and sunglasses, depending on the nature of the trip.

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Here are 4 easy places to start on your path to healthy eating.

1. Replace Processed Foods

Oh-so-tempting processed foods pave the way to obesity and poor health. The center of your local grocery store is likely dominated by these items, including:

• Chips
• Crackers
• Sugary breakfast cereal
• Toaster pastries
• Canned soup
• Frozen meals

You can work toward better health by simply replacing these foods with whole fruits and vegetables instead. Try prepping your produce before putting it away so it feels as convenient as processed foods.

2. Vary Protein Sources

If most of your protein comes from the same types and cuts of meat, switch it up a little! Varying protein sources can help supply your body with the right balance of vitamins and minerals.

Center at least one dinner each week around seafood. You can also replace meat in several other meals by switching to plant-based proteins, such as:

• Tofu
• Quinoa
• Beans
• Seitan
• Edamame
• Chickpeas
• Spelt
• Lentils

The more diverse your diet, the fuller the range of nutrients your body will get. This improves health across the board.

3. Downsize Your Plates 

Portion control is a major factor in staying at a healthy weight. When it comes to eating too much, your plates may be partly to blame.

The amount of room available on your average dinner plate far exceeds the serving size of most foods. Don’t be duped! Simply downsize your plates to bring your portions back into line, making your ideal weight all the more achievable.

4. Watch Your Ratios

The way you fill up your plate matters as well, so aim for these proportions:

• ½ vegetables
• ¼ protein
• ¼ starch

With that ratio on your side, you can keep your meals balanced and slowly move toward achieving your healthier eating goals without feeling overwhelmed.

As you slowly reverse one unhealthy eating behavior at a time, your goals will come into focus and draw ever closer.

Just take your time and you will be there before you know it.

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You’re not alone.

Studies show that about half of Americans feel the same, regularly avoiding the gym—and exercise as a result. But avoiding the gym is only OK if you manage to get workouts elsewhere. Its benefits are irreplaceable, for your physical and mental health alike.

So what do you do to avoid the gym but still get the exercise you need?

Get creative.

1. Get your dance on

Dancing is a great cardio workout.

2. Finally try yoga

We’ve talked before about some of the amazing effects yoga can have.

3. Join a sports league

There are recreational leagues for just about every sport in your area, but all you really need are some friends and a basketball court. Or a softball diamond. Or a bowling alley. 

4. Get your (video) game on

When you just can’t wring out any extra time in the day for a workout, video games can come to the rescue. With the right games, you can get your daily exercise in without compromising on your time for fun.  

Available on console and PC, there are many fitness-centric games to consider, including:

• Wii Fit
• Just Dance 2019
• Fitness Boxing
• Mario Tennis Aces
• Shape Up
• Zumba World Fitness Party
• Kinect Training

Each game introduces exercises you must complete to make progress in the game and move toward the goal. You can usually play these games on your own or alongside a friend for additional fun and motivation.

5. Run (or walk) with purpose

Charity runs and walks are a great way to pump up your cardio regimen while helping some great causes.

6. Bodyweight training

Strength training without equipment? Sign us up.

Common bodyweight exercises include:

• Planks
• Pushups
• Burpees
• Squats
• Lunges
• Wall sits
• Calf raises
• Arm circles
• Crunches

Through these exercises and their many variants, you can strengthen your whole body using your own weight as resistance. In creating your routine, make sure to:

• Use a balanced mix of movements that work each area of your body equally.
• Start with 10 reps per set and work your way up to 15.
• Track your progress to properly vary your exercises and increase the difficulty level.

With the right approach, you should start to see (and feel) the results in no time.

When you make these activities a part of your everyday, you can ditch the gym for good — without skipping the workouts your mind and body needs to thrive.

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It’s true that some risk factors are inescapable—genetics, aging, and reproductive history, for instance, all play roles in determining a woman’s overall risk.

But there are also many risk factors over which you do have control.

Proper diet and exercise help, as with so many health issues. Nourishing your body and getting enough physical activity keeps your weight, hormones, and other contributing factors in check, reducing your cancer risk across the board. To work toward a lower breast cancer risk, you must know where to make changes to your lifestyle to achieve lasting effects.

Here are a few ways to get started.

1. Get Moving

You can reduce your risk of breast cancer by increasing your physical activity. Try to get at least 150 minutes of moderate aerobic activity a week.

Daily exercise lowers your cancer risk by:

• Regulating your hormone levels
• Decreasing inflammation throughout your body
• Lowering your body mass index

(You don’t even have to go to the gym to get your workouts!)

2. Quit Smoking

Easier said than done, but hugely important. Smoking is linked to a higher risk of breast cancer—as is second-hand smoke exposure. It can also lead to complications during treatment for breast cancer.

If you haven’t had success quitting on your own in the past, do everything you can to put yourself in position now. Smoking cessation is possible.

3. Moderate Drinking

Alcohol can increase estrogen levels and damage cellular DNA, both of which contribute to cancer risk. Research has shown that women who have three alcoholic beverages per week have a 15% higher risk of breast cancer.

4. Eat Better

Nutrition influences roughly 35% of breast cancer cases. A good diet has endless advantages, including reduction of your cancer risk. Limit your intake of refined sugars, carbohydrates, and processed meats. When possible, try to include as many whole grains, clean proteins, and healthy fats as possible in your diet.

5. Regulate Sleep

There’s emerging evidence that sleeping more than the recommended 7-8 hours per night can increase breast cancer risk, while early risers have a slightly lower risk.

6. Examine Yourself

A breast self-exam is essential for early detection. As many as 40% of women diagnosed with breast cancer first detected a lump while examining themselves. Try to perform a self-exam once a month.

7. Get Examined

The benefits of prevention are many. Among them is combating cancer risk. Your physician can give you a better idea of your personal risks and how you can adjust your habits for maximum impact. They can also help you better understand when you should be getting mammograms.

As you make improvements to your daily routines, you can greatly reduce your risk of developing breast cancer in your lifetime. Share these tips with your loved ones to help them reduce their risk, too.

The post 7 THINGS YOU CAN DO RIGHT NOW TO REDUCE YOUR BREAST CANCER RISK appeared first on EHE Health.

Unfortunately, they also create a lot of anxiety. 

Some women are worried about the radiation involved. Others fear the procedure will hurt. Many simply have concerns about taking the time for any medical appointment.

And then there is the anxiety around what the mammogram could discover.

EHE Health has some suggestions for getting past these fears and getting the mammograms you need.

1. Positive Coping Statements

When your brain is screaming at you to put on the brakes, overcome the negative thought patterns with positive coping statements.

You might tell yourself:

• This is an opportunity to overcome my fears 
• Anxiety cannot hurt me and getting screened will benefit me 
• I am confident that I can overcome my anxiety to better my health

These statements can override the negative thoughts impeding your ability to pick up the phone and dial. Once you make your appointment, you can rely on these positive coping statements to get you through the visit. Just keep repeating them to yourself to keep anxiety at bay.

2. Offer Yourself Immediate Rewards 

Reward yourself for both making your mammogram appointment and completing the breast cancer screening process in full. With immediate rewards awaiting you on the other side of those challenging tasks, it will be much easier to commit to completing the process.

Any reward that speaks to you will do from a full manicure and pedicure to supplies for your favorite hobby. Just make sure to give yourself the rewards right away to give your brain the positive feedback it needs.

3. Talk to Friends and Family

Your loved ones can be a great resource. Whether you simply need distraction or want to learn about their own mammogram experiences. Your group can even potentially schedule your screening visits together to provide full support.

4. Educate Yourself and Set Expectations

Information can kill fear. The more you know about what to expect at your appointment and the most common reasons for being recalled after a mammogram, the better.

It may sound simple, but just knowing more about the doctor (if new) or facility where you’ll have your mammogram, learning about false positives, and preparing any questions you have once you get there can go a long way toward reducing your anxiety.

Mammograms are not perfect. Understanding their limitations is crucial. But they can also save your life, so do what you can to be examined when it’s time.

Ready to schedule your EHE Health Pulse™ physical exam? You may be eligible through your company. Log in to my.ehe.health or call 844.900.1459.

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The good news is that by eating a heart-healthy diet, getting regular exercise, and being more attuned to the symptoms and risks, women can do a great deal to protect themselves from the dangers of heart disease.

Heart Disease in Women: Know the Symptoms

While some women experience the dull, achy, or sharp chest pains associated with a heart attack, others have no overt symptoms at all. Heart disease can be “silent,” going undiagnosed until a woman experiences a full-blown heart attack, heart failure, or stroke. Symptoms to monitor include:

• Unusual, extreme fatigue
• Sweating or cold sweats
• Dizziness and lightheadedness
• Shortness of breath
• Nausea or vomiting
• Pain in one or both arms
• Shoulder, jaw, neck, upper back, or abdominal pain or discomfort

Heart disease in women can be subtle. Symptoms may be most acute during rest or sleep. Chest pain can seem like tightness or pressure, rather than the intense pains classically linked to cardiac arrest. Meanwhile, panic and anxiety attacks can mimic the signs of cardiac arrest, creating additional confusion. But these signs should always be treated seriously, especially if you don’t have a history of such pain. If you think you may be experiencing a heart attack, seek medical attention right away.

Heart Disease in Women: Understand the Risk Factors

While the traditional risks for heart disease — such as hypertension (high blood pressure), high cholesterol, and obesity — should always be noted, the following factors are important risk considerations for heart disease in women:

• Smoking. While smoking is a risk factor for both men and women, it’s an especially significant threat to women’s heart health.
• Diabetes increases a woman’s chances of developing heart disease — even more so than it does for men.
• Pregnancy complications including high blood pressure can increase a woman’s chances of developing heart disease.
• Sedentary lifestyle and inactivity are major risk factors for heart disease.
• Menopause causes a drop in estrogen levels, upping the risk for coronary microvascular disease, or cardiovascular disease in the smaller blood vessels of the body.
• Excessive alcohol use poses a significant risk to heart health, as does a poor diet high in artificial trans fats, and refined and highly processed foods.

Many women underestimate the potential risks of heart disease, and awareness is key — even for younger women. To reduce your chances of getting heart disease, make sure to:

• Eat a healthy diet high in fiber, whole grains, natural foods, and fresh fruits and vegetables. Avoid artificial trans and hydrogenated fats, added and refined sugars, and excess salt.
• Exercise.
• Maintain a healthy weight.
• Quit smoking.
• Lower stress wherever possible, and find healthy ways of coping — like meditation and deep breathing exercises.
• Limit your alcohol intake.
• Keep your blood pressure, cholesterol, and blood sugar within a healthy range.

Remember that women don’t always present with the “classic” symptoms of heart disease. Protect yourself with a preventive approach to your health, and monitor any changes or symptoms you may be experiencing. If you notice any sudden shortness of breath, nausea or vomiting when you exert yourself, unusual body aches, or changes in your activity levels, check in with your doctor. 

The post WHAT WOMEN SHOULD KNOW ABOUT HEART DISEASE appeared first on EHE Health.

Almost all colon cancer begins as precancerous polyps, or abnormal growths, in the rectum or colon. Polyps can also be benign, and may be present in the colon for years before cancer develops. Luckily, there are things you can do to lower your risk of developing colon cancer.

Colorectal cancer screenings can detect precancerous polyps for removal before they turn into cancer. Screenings also give you a better shot at detecting cancer early, when it’s easiest to treat. The American Cancer Society and U.S. Preventive Services Task Force both recommend screenings starting at age 50 for those within a normal risk range. Your doctor can help you determine if earlier screenings are appropriate based on your health history.

Most people know about colonoscopies, but it’s important to note that there are also non-invasive screening methods. The fecal immunochemical test (FIT) evaluates blood found in the stool. If occult (hidden) blood is detected, further testing will be needed. But FIT testing itself requires no drug or dietary restrictions, and it’s less physically taxing than other screening techniques.

Regular exercise is crucial to overall good health and a well-functioning immune system. Sedentary lifestyles are linked to increased risk of colorectal cancers. Research shows that active adults have a 40 to 50 percent reduced risk of developing colon cancer, and regular exercise may even reduce cancer risk in those who are obese or overweight.

Eat a nutritious diet rich in fiber, fresh fruits, and vegetables. Purchase organic produce whenever possible to avoid ingesting carcinogenic pesticides. Diets rich in veggies, fruits, and whole grains are linked to lowered colon cancer risk. Eat less red meat, and avoid processed meats like hot dogs, salami, and lunch meats, which have been tied to a higher colon cancer risk.

Avoid foods processed with sodium nitrite. Highly processed commercial meats like bacon, sausage, and lunch meats are usually preserved with sodium nitrite. Sodium nitrite converts to nitrosamine in the body, which is a known carcinogen. The regular consumption of nitrites and processed meats have been linked with an increased risk for colon cancers compared to those who avoid them.

Don’t smoke. Long-term smokers have a higher risk of developing and dying from colorectal cancers than nonsmokers do. If you smoke and need help quitting, look into smoking cessation programs. You can also refer to the American Cancer Society’s Guide to Quitting Smoking. Getting help and support increases your chances of quitting successfully.

Limit or avoid alcohol. Colon cancer has been associated with heavy drinking. Recommended amounts are one drink per day for women, and no more than two per day for men. One drink equates to five ounces of wine, a twelve ounce beer, or 1 ½ ounces of 80 proof hard liquor.

Remember that a preventive lifestyle is key to boosting your health and longevity over time. Any adjustments you need to make are well worth your efforts, but if change feels overwhelming, take it step by step. Quitting smoking and committing to regular colorectal screenings are two of the most powerful things you can do to reduce your risks. Over time, you can adopt a healthier diet with reduced intake of red and processed meats. Identify the most pressing risk factors potentially impacting your health, and implement a strategy to tackle them one by one. 

The post HOW TO LOWER YOUR RISK OF COLON CANCER appeared first on EHE Health.

1. Listen to your body. In our frenetically paced culture, we often lose track of the fundamentals of eating. Pay attention to your physical hunger signals, and observe when your body feels full. Often, we eat too rapidly and ignore when our bodies say it’s time to stop. Slowing down is the best way to ensure our bodies have the chance to express nutritional needs, and it also makes eating more enjoyable.
    
2. Turn off the phone and TV. Make your personal and family meals as distraction-free as possible. Try to eat at the same established times each day. Make space for some quiet time at the dinner table. Keep conversation as gentle, joyful, and stress-free as you can. If you do decide to have movie nights with dinner in front of the TV, do so consciously, and perhaps only on weekends.
    
3. Savor your food. Pay attention to all the things you love about your meal — the textures, colors, and flavors. Allow yourself to focus t0tally on the experience. Slow down, breathe, and give yourself the time to fully enjoy your food. Not only will your pleasure in eating increase, you will digest and assimilate your meal better
    
4. Know your food and where it comes from. Choose the highest quality fresh and natural foods you can afford. Engage yourself in the meal-making process. Do you know who grew your food and where it originated? Maybe you can find a local market or bakery where you interact with the people who supply your ingredients. A simple appreciation for the food you eat can increase your enjoyment exponentially. And the more mindful you are about the quality of foods you and your family eat (and where they come from), the more likely you are to make better choices.
    
5. Balance food as comfort with nutritional needs. Sometimes we eat to fulfill emotional needs, rather than considering the quality or nutritional value of our meal. Healthy, natural foods can be prepared in ways that provide plenty of enjoyment and comfort without sacrificing nutrition. Mindful eating leads you to eat what you want, but in a higher quality and cleaner way. The more fresh foods you eat, the better they will taste to you.

The post WHY YOU NEED TO PRACTICE MINDFUL EATING appeared first on EHE Health.

Happy Side Effect of a Physical Examination It is important to remember that scheduling an annual physical examination is just one part of making the commitment to self-care and better health choices. Lifestyle habits such as exercise, proper sleep habits / hygiene, nutrition, stress management, and medical care are all key to supporting your health over time. As you learn to find ways to commit to lasting change, you can be sure that your efforts will pay off. Benefits such as better sleep, healthier body weight, increased energy, and better mental clarity result from taking charge of your health and well-being. 

Some Things to Consider Before Your Physical Examination

• Preventative care will help decrease and ease anxiety over time by protecting your health in the long term.
• A proactive approach to health care includes developing healthier lifestyle habits such as exercise, sleep hygiene, and stress management which contribute to the prevention of many chronic and degenerative diseases.
• Preventative medical screenings help protect your financial future. Illness is far less expensive to prevent than it is to treat.
• Annual medical screenings actually reduce your time spent in the doctor’s office by decreasing the likelihood of more complex illnesses developing over time.

 Action Steps:

• Choose a type of exercise you enjoy, and commit to it at least three times per week.
• See your doctor regularly for physical exams.
• Eat a nourishing and balanced diet based in whole, natural, and minimally processed foods.
• Do not smoke. If you do smoke, talk with your doctor about the right smoking cessation program for you.
• Drink alcohol in moderation or not at all.
• Get at least seven to eight hours of sleep each night. Turn off your phone and electronic devices at least one hour before bed, and sleep in a well darkened room.

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Heat Exhaustion

There are two types of heat exhaustion. One results from inadequate hydration. Symptoms can include dehydration, headache, weakness, and even loss of consciousness. Salt depletion can also lead to heat exhaustion. This more typically happens during overexertion on a hot day. Nausea, vomiting, muscle cramps, and dizziness are among the most common signs.

If you are experiencing heat exhaustion, move immediately to a cool, shaded area. If possible, take a cool shower or use fans and ice to cool down. Drink plenty of liquids, but avoid caffeine or alcohol. Rest until you start to feel better, and avoid returning to a very hot space for as long as you can. It may be wise to avoid the sun or strenuous exercise for a few days. If symptoms persist, speak to your doctor.

Heat Stroke

Failure to properly rest after experiencing signs of heat exhaustion can lead to heat stroke. If your body temperature rises to 104 degrees Fahrenheit or above, it’s considered heat stroke. You must seek medical treatment if you think you are have heat stroke, as it can rapidly cause permanent damage to your brain, heart, kidneys and muscles. If you are experiencing high body temperatures of these levels in conjunction with confusion, rapid breathing, racing heart rate, altered sweating, or headache, seek immediate medical attention.

No matter your age or physical status, it’s always wise to be cautious when out in the sun or the heat. Dr. Fatima Hussain of EHE points out that people aged 60 and older tend to be among those worst affected by extreme heat. In addition, individuals who are obese or suffer from hypertension or diabetes are more susceptible to heat stroke.

Prevention

Proper hydration goes a long way toward preventing heat stroke. It’s important to drink plenty of fluids before, during, and after exercise or any amount of time spent outside on a hot day. Be careful with alcohol consumption, especially in conjunction with strenuous exercise or time spent outdoors. Caffeine can also dehydrate you, so try to avoid it before time in the sun.

Other ways to prevent heat stroke include going indoors for periodic rests or moving into a shaded area. Dr. Hussain explains that this can have a major impact, since the shade decreases heat stress. Keep in mind, however, the need to consume plenty of water or other hydrating liquids even if you are resting in the shade.

When you are outside, prepare for the heat and for the sun’s rays. You should always wear sunscreen, as sunburned skin less effectively cools your body. In addition, it’s essential to have cool, loose-fitting clothing that allows your skin to breathe. Finally, whenever possible, avoid exertion during the hottest parts of the day.

Heat stroke is largely preventable with proper planning and self-care. Exercise and time spent outdoors can be enjoyable and comfo

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