Healthy Home Newsletter November 2013 - Volume XVll, Issue 11

November 2013 - Volume XVII, Issue 11

Owners: Len Hume & Annette Marchionda
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Keep Your Mind Sharp
If you are over 40, you might find you have signs of forgetfulness. You
can't quite come up with a word you want to use, or it takes you a minute
to remember someone's name. Dr. Peter Tabins of John's Hopkins Medical
Center says here's how to stay sharp:
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Keep your blood pressure under control: Treating high blood
pressure maximizes blood flow to the heart and brain.

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Eat well: Your diet should contain low-fat dairy products, fruits,
vegetables and omega-3 fats from fish and nuts.

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Exercise: High levels of fitness bring better cognitive function.

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Drink only in moderation: Having more than four alcoholic
drinks can lead to memory problems.

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Watch for prescription interaction: If you regularly take drugs
for any medical condition and have noticed memory problems,
speak to your doctor.

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Get enough sleep.

Diabetes Education Week
Pre-Diabetes is the state in which some (but not all) of the diagnostic
criteria for diabetes are met, often described as the "grey area" between
normal blood sugar and diabetic levels. If you are older than 45 and
overweight, you are at increased risk for pre-diabetes.
There are steps you can take today to live a healthier life and
prevent or delay diabetes.
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Find out if you are actually at risk. Talk to your doctor at your
next visit to see if you fit the pre-diabetes risk group.
Set realistic goals. Start by making small changes. For example,
try to get 15 minutes of physical activity per day, and as the weeks
pass build up to the recommended 30 minutes of exercise per day.
Make better diet choices. Try to eat five to nine servings of fruits,
vegetables, beans and grains each day. Reduce the amount of fat in
your diet. Choose grilled or baked foods instead of fried.
Write it down. Record what you eat and drink each day. Keeping
a food diary is one of the most effective ways to lose weight and
keep it off.
Keep at it. Habits being what they are, making even small
changes can be tough when you first start. Try by adding one new
healthy change a week. If you slack, get back on track. Keep at it.

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