Do you find yourself longing for a moment of quiet shut-eye at inconvenient moments? Maybe you experience an afternoon slump every workday, or the need for a nap appears when you still have a mile-long to-do list for the day. Chaining yourself to a coffee machine and painfully pushing through each hour is no way to live your life. If you’re getting enough sleep, chronic fatigue shouldn’t be something you need to suffer through. Simple lifestyle changes can give you the energy to greet each day with the momentum and passion you need.

Change Your Diet
Food choices rank as a top cause of chronic fatigue. Whether you’re skipping meals, overloading on sugars and white flour, or depriving yourself of a crucial nutrient, the foods you choose (and don’t choose) can make your days feel long and tiring. To give yourself the most energy possible, try these diet tips:

• Eat a healthy breakfast that includes protein every morning. No exceptions!
• Eat a variety of fresh fruits and vegetables throughout the entire day.
• Don’t go longer than four hours without something to munch on.
• Choose whole wheat bread over white.
• Make sure you’re getting plenty of fiber and omega-3s.
• Cut back on caffeine. It might worsen your fatigue initially, but as you break the addiction you will find you don’t need coffee or tea to artificially boost your wakefulness.
• If you won’t skip dessert entirely, at least save it for the end of the day.

Get Active
Many people who complain of fatigue lead a sedentary lifestyle. They sit at a desk all day, and spend their evenings in front of a television. Regular exercise, especially in the morning, will get your blood flowing and keep you awake all day.

Quick Tips
When you find yourself fading, try one of these instant fixes:

• Get up, stretch, and walk around.
• Splash your face with cold water.
• Close your eyes and breathe deeply.
• Talk to a friend.
• Eat a healthy snack.
• Turn on your favorite upbeat song.
• Clean up your workspace.

Are you experiencing unexplained periods of low-energy? Fatigue can sometimes be a symptom of a larger health concern. The staff at Plantation General Hospital can help. Call our free Consult-A-Nurse® service at 1-866-442-2362 with questions or to receive a physician referral.

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With another season of dessert-filled holidays behind you, the New Year is the perfect time to think about healthy changes you can make to your lifestyle. Whether you want to lose a few pounds, you’re trying to quit a dangerous smoking habit, or you just want to prevent future medical problems and enjoy your good health long into old age, 2012 is the year to take action.

Find a Nutritious Diet That Works for You
There are few medical problems that aren’t in some way linked with an unhealthy diet. If you are primarily living off fatty, sweet, or salty foods, now is the time to start opening up your kitchen and palate to healthier recipes. Begin by taking small steps one at a time.  Try finding several nutritious recipes your love, rather than fixating on cutting out unhealthy favorites. This positive focus will promote a feeling of abundance, rather than deprivation. Before you know it, your kitchen will be filled fresh produce and whole foods, rather than bags of chips and cartons of ice cream.

Fitness Resolutions
Gym membership numbers tend to spike every January – with good reason. Gyms provide accountability, focus, and encouragement while trying to establish an exercise routine. Many gyms also offer regular classes that will introduce you to new types of exercise, such as Pilates, water aerobics, or spin classes. On the other hand, gym memberships aren’t the only way to achieve your fitness goals this year. If you aren’t likely to get distracted while trying to exercise at home, investing in a few pieces of home gym equipment will save you money in the long run. You can also get a great cardio workout from running outside, joining a sports team, hiking, biking, or participating in water activities.

More Healthy Resolutions
What other promises can you make for 2012 to preserve your health? Here are some ideas:

• Quit smoking.
• Get enough sleep.
• Protect your skin from the sun.
• Switch to organic or natural cleaning substances.
• Pay attention to the recommended doctor appointments, exams, shots, and screenings for your age and gender.

Are you going into 2012 behind on your health screenings? Plantation General Hospital can help. Call our Consult-A-Nurse® service at 1-866-442-2362. A healthcare professional is available 24/7 to answer your questions or provide a physician referral.

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If you have received a recent diagnosis of diabetes, learning to live with your condition may seem impossible. Your doctor is probably encouraging several lifestyle changes. You might have to remember to start taking a daily medication and adjust your diet. And you may even worry about possible health complications. Those who have been living with diabetes for years will assure you: it won’t always be this difficult. Your routine will change, but soon this lifestyle will come naturally to you, and you’ll learn the preventative measures to keep your condition under control.

Reshaping Your Priorities
As a diabetic, you will likely need to shift around your daily schedule and priorities to accommodate your new medical needs. You might need to adapt to a medication schedule, or you may need to set aside time each day to monitor your glucose levels. If you are used to eating spontaneously on the go, or skipping meals when you’re pressed for time, you will also need to learn how to schedule your day with regular meal and snack times included. Daily moderate exercise should be another addition to your new schedule.

Handling Diabetes at Work or School
Whether you are a student or an employee, you probably have co-workers, bosses, or teachers who will need to adjust to your new medical needs with you. The American Diabetes Association provides assurance that anti-discrimination laws exist to protect you against institutions that might try to withhold the reasonable accommodations you need to stay healthy at work or school. It is important to stand up for yourself if you feel discrimination is taking place. Diabetes should never hold you back from the education or opportunities you deserve.

November is American Diabetes Month, so this is a good time to get educated. To learn more managing diabetes, contact Plantation General Hospital’s free Consult-A-Nurse® service at 1-866-442-2362. You may also benefit from our Diabetes Support Group, which meets the first Tuesday of each month. Just call 1-888-256-7724 for more information. We’ll make sure you don’t have to tackle diabetes on your own.

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Your doctor insists that exercise is the key to treating arthritis and increasing your mobility. But setting up an exercise plan can be overwhelming when movement is so often painful and frustrating. The key is selecting exercises that will stretch and build muscle tone around joints. That way the muscles will do the work while taking pressure off the joints. Here are some suggestions for creating your exercise plan.

Stay Flexible

Exercises that increase your flexibility should be your priority. The good news is that these kinds of exercises, which include yoga, tai chi and a variety of simple stretches, do not take much time and can be done anywhere at any time of day.

Stay Strong

Strengthening exercises use repetitive movements and small weights to build muscle tone around your joints. The stronger those muscles are, the less your joints will feel pressure or pain during daily movement.

Stay Active

Aerobic exercise will develop overall muscle tone, improve circulation and build bone strength. Some simple and effective aerobic exercises include walking, biking and swimming. Aerobic exercise can also positively improve your mood which will keep you in the right mindset to maintain your exercise plan to further your mobility.

Stay in Touch

Be sure to keep your doctor and therapists up to date on your exercise routine. They can help assess whether the exercises you choose are beneficial to your arthritis needs and help you make adjustments when needed.

If you have any questions about your arthritis or your specific exercise routine, please visit our website or consult a nurse on duty at 1-888-256-7724.

Sources:

Top Three Types of Exercise (Arthritis Foundation)

Exercise and Arthritis (American College of Rheumatology)

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Ideas for Keeping Your Kids Physically Active

Obesity is one of the major health challenges facing America today, and with one third of all children and teenagers being overweight or obese, it is a problem that is likely to continue for some time. With easy access to unhealthy food and video games being popular, it is little wonder how we came to this place.

However, healthy habits begin as a child and will continue through adulthood, which is why it is extremely important to make the necessary changes now to start your children off on the right foot. Here we have provided some ideas for how you can keep your kids healthy and happy.

• Turn off the television. This is probably one of the biggest steps you can take to get your kids moving. Find a limit you believe is fair for the amount of television they should be allowed to watch, whether it be two hours a night or two shows per week. Remove any televisions from their bedrooms and if they play video games, make sure the games they play require movement.

• Promote activity, not exercise. If you encourage your kids to exercise, you won’t get anywhere. Instead, focus on fun and find activities that your child enjoys.

• Get fit as a family. Teach your children to play basketball, throw a ball back and forth, create some funny dance moves, play miniature golf, or create games where running is involved.

• Make play dates. Schedule time for your child to get together with a friend or two and play active games, such as tag, hopscotch, or catch.

• Give active presents. Your child might be begging for a laptop, but instead choose gifts that encourage activity, like a hula hoop, a jump rope, or a soccer ball.

• Model good behavior. If you lead an active, healthy lifestyle, your children will be more inclined to grow up leading an active lifestyle. So don’t hesitate to get in a morning run or find time for the gym.

· Encourage active transportation. Encourage your children to take bikes or walk whenever feasible.

If you have questions about your child’s overall health and fitness, contact the Children’s Center at Plantation General Hospital. Visit us online or call Consult-A-Nurse® at 1-888-256-7724 for a physician referral.

Sources:

Trust for America’s Health

American Academy of Pediatrics

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As you read this, what’s your posture like? Are you hunched over your keyboard, shoulders up to your ears? Or are you sitting straight and tall, neck and head in alignment with your spine?

If you’re like many people, you’re in that slouched position. It’s so easy to slip into that, but maintaining good posture is critical to your spine health. Here are other things you can do to keep your back strong and pain free.

· Watch that alignment: Imagine your head has a string tied to the top, pulling toward the sky. Now keep your head and neck suspended over your spine like that as your walk, stand, and sit. When you get out of alignment, it puts pressure on areas of your spine, which can cause injury and pain.

· Use your legs: When you lift a heavy object, don’t just rely on your arms and back. Bend your knees, and have your legs do some of the work. This will help prevent back strain.

· Strengthen your core: A healthy back gets support from strong abdominal muscles. You can improve these muscles by practicing Pilates and yoga, using a balance ball, and engaging in other forms of activity. Exercise will also help keep your spine flexible.

· Get up and stretch: If you sit all day, take frequent breaks. Get out of your chair and walk around, extend your arms over your head, and do shoulder rolls. These movements will help alleviate some of the stiffness you may feel.

· Assess your surroundings: Taking a fall can lead to back pain and injury. Be sure that stairways in your home have railings, and keep steps, floors, and sidewalks clear of clutter.

These suggestions will help protect your spine, but if you do sustain an injury, seek medical assistance. If it is just a strain, you may be able to treat it with heat or cold therapy. Over-the-counter pain relievers may help as well. However, for more serious conditions, you may need prescription medication, physical therapy, or even surgery. Your doctor can advise you on the best course of action.

To learn more about spine health, contact the Physical Therapy department at Plantation General Hospital. Visit us online or call Consult-A-Nurse® at 1-866-442-2362 for a physician referral. Serving Plantation and Central Broward County, we’re here to answer all your questions.

Sources:

Plantation General Hospital

Spine Universe

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February is American Heart Month, so this is a great time to give your ticker a checkup. How healthy is it? Are you taking the best care of your cardiovascular system that you can?

Consider these factors:

• Blood pressure: If your reading is higher than 120/80, talk to your doctor about ways to get it down. You can try lifestyle changes, such as diet and exercise, as well as medication.
• Cholesterol: Your total cholesterol reading should be no higher than 200. Do you know your number? If you don’t, have it checked. You can improve your cholesterol level by altering the food you eat. If that doesn’t help, your doctor may be able to prescribe medications.
• Sleep: Are you getting your zzzz’s? Research shows that people who don’t get enough sleep can develop heart disease as well as other medical problems. Make a point to go to bed at the same time each night and get up at the same time each morning, and aim for seven to eight hours of shut-eye a night.
• Exercise: You may think you’re too busy to get regular exercise, but it’s important that you make time. Regular activity can improve your heart health, help you maintain a healthy weight, and even boost your mood.
• Weight: If you’re carrying extra pounds, especially around your midsection, you’re forcing your heart to work a lot harder than it should. Make every effort to lose the weight and keep it off. If you’re having trouble, don’t go it alone! Talk to your doctor about the best strategies for slimming down.
• Stress: Everyone experiences stress, but how do you handle yours? To keep your heart healthy, you need to manage stress by finding ways to relax each day. This may just mean turning off the computer, TV, and phone for a while. Or you could benefit from meditation, massage, and yoga.
• Diet: Eating heart-healthy food can help keep your cardiovascular system running smoothly. This means limiting salt and saturated fat, and instead focusing on lean protein, fresh fruits and vegetables, and whole grains. This kind of diet can do wonders for your heart and your overall well-being.

To learn more about heart-healthy diets and other preventative measures, contact Plantation General Hospital. Visit us online or call Consult-A-Nurse® at 1-866-442-2362. Serving Central Broward County, we’re here to answer all your questions.

Sources:

Plantation General Hospital

American Heart Association

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Well, it’s that time of year again! The holidays are upon us, and before you know it, you’ll be overscheduled and overstressed,  and you may run the risk of overeating. But it doesn’t have to be that way. Remember that a healthy lifestyle is a full-time commitment, and there are strategies for sticking to it, even during November and December.

Here are some ideas to consider:

· Make a Plan. Before a big dinner or party, have a high-protein snack (a handful of nuts, for example), so you aren’t starving when you arrive. Also, volunteer to bring a salad or other healthy alternative.

· Pay Attention to Portions. The best option is to focus on fruits, veggies, and lean protein. But if you just can’t live without the cornbread casserole or the mashed potatoes, treat yourself to a spoonful or two, but no seconds!

· Find a Distraction. Not every event has to be about food. Be sure to mingle with other guests or play a game with the kids. Stay away from the buffet table as much as you can.

· Watch the Booze. You may find that every host is offering wine, beer, or mixed drinks, and those can be tempting. But remember that drinking alcohol can make you more apt to overindulge, so practice moderation. Most experts advise no more than one drink a day for women, two for men. Offset your intake with sparking water.

· Stay Active. During the holidays, you may feel so busy that you don’t take time to exercise, but that’s a mistake. Try to stick to your routine and carve out 30 minutes of exercise most days of the week. Breaking a sweat will help you fight stress and burn off the extra calories you might consume.

· Get Organized. If you’re feeling overwhelmed, make a list of everything you need to do. Just writing it all down, and checking off each finished task, will make you feel more in control.

· Take a Pass. Don’t feel as though you have to attend every party or organize every extra event. Decide which activities really matter to you, and politely bow out of the rest. Allow yourself some time to regroup and relax whenever you have the chance.

To learn more about healthy eating, contact Plantation General Hospital. Visit us online or call Consult-A-Nurse® at 1-866-442-2362. Serving Plantation and Central Broward County, we’re here to answer all your questions.

Sources:

Plantation General Hospital

PersonalTrainerz.com

Oprah.com

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