All Categories - THE LOGAN FAMILY CENTER

Health Awareness

2/8/2021

Continuing Heart Month

We are now a full week into February and also a full week into Heart Month. Hopefully you have had time this past week to reflect on your heart health. Maybe you were able to analyze some of the risk factors that you see in your life and make goals on how to make changes. This week we'll discuss, in more detail, tips on keeping our hearts healthy.

Tip 1: Know Your Family Health History

Knowing your family health history can help you determine if you have a higher risk for certain chronic diseases, such as heart disease. And, even though you may not be able to change where you came from, you can definitely change your lifestyle and adopt healthier habits. If possible, gather as much information as you can from close family members. To receive more information on this topic click this CDC link. They even have tools for you to keep track of your family health information.

Tip 2: Make a Visit to Your Doctor

Frequent visits with your doctor will build a stronger, patient-doctor relationship; they get to know you better and your overall health and risk factors. Frequent visits does not mean weekly. Your healthcare provider will help you know when to schedule upcoming appointments and what screening tests are recommended for your age and general health.
Click on this link to be directed to the American Heart Association where they can provide you with more information on discussing your heart health with your doctor.

Tip 3: Exercise

We just can't talk enough about exercise when it comes to heart health. It is recommended that we get 150 minutes of exercise per week. Th benefits of regular exercise may include: lower blood pressure, weight control, strengthening muscles, and improving blood flow.
For maximum benefits, try incorporating the three workouts below:

Aerobic exercise, such as brisk walking, running, or swimming
Resistance training, such as weights, resistance bands, or push-ups
Stretching, flexibility, and balance, such as basic stretching or yoga

Tip 4: Eat For Your Heart

The American Heart Association has so many great tips and guidelines, click on their logo below to find tips, recipes and recommendations.

Some of the healthy eating tips that have helped me the most are: eating a variety of fruits and vegetables, cutting back on sodium and sugar, and reading/understanding nutrition labels.

The time to start thinking about Heart Health should begin today.

Health Awareness

2/1/2021

February is Heart Health Month

Here we are, already entering the second month of 2021. For those of us who dislike the winter months, we are halfway through! For those of you who like the winter months, hopefully February will bring you the winter you desire. I guess we will all know the second half of winter's fate this Tuesday thanks to the classic, and somewhat odd, tradition of Groundhog's Day.

Besides looking forward to a soothsaying rodent, February is also a great time for us to focus on our health, specifically our heart health. February is Heart Month in the United States; it is a time for us to reflect on this amazing organ and how we can keep it healthy and ticking. So, why do we need a full month to focus on heart health; well, by looking over heart data, it appears that we may be taking this incredible organ for granted. According to the CDC, heart disease is the leading cause of death in the United States, accounting for almost 1 in 4 deaths. Every 36 seconds, a person dies due to cardiovascular disease. I am sure you know at least one person in your life that is affected by heart disease. Join me this month in celebrating our amazing hearts by learning what we can do to keep them in the best shape possible.

Before we discuss what we can do this month to take care of our hearts, let us look at a brief summary of what heart disease is and its risk factors. Heart disease is more of an umbrella term that covers many different diseases of the heart. The one that we may be most familiar about, since it is the most common one in the U.S., is coronary artery disease (CAD). Caused by plaque build up in the arteries, CAD slows blood flow to the heart. Many people may not even realize they have CAD until they suffer from a heart attack (CDC). That is why it is so important to take care of our hearts, and there's no better time to start than Heart Month.

To guard against heart disease, it is important to know the risk factors involved.

There are many different aspects of heart health that we could focus on this month. For information and ideas visit the National Heart, Blood and Lung Institute or the American Heart Association.

Heart health is a topic that I am very passionate about. I have a long family history of heart disease and so it is very important for me to be vigilant with my heart health. Here are a few things that I will be focusing on this month to keep my heart in good shape. Please leave comments below on what you would like to work on this month for heart health.

Health Awareness

1/24/2021

The Days of January

.Why does it always seem as though the month of January is lasting forever! If you're like me, you dread the month of January before it begins, as it slowly goes by from one day to the next and how the last day of the month never seems to get any closer. For those of us who may feel the slow drag of the January days, we are not alone. By typing in "why does January feel so long" into my search engine, I found many articles from across the nation explaining the effects that the month of January has on individuals and why it may feel like such a long month.
There are a couple of reasons why I feel as though January is long to me, and by looking through some research, I found that these reasons are felt by many.
One of the main reasons I feel as though January may seem so long is because it follows the month of December. Looking back, I still cannot believe how fast the month of December went by. Why is this, considering that both months contain the same amount of days? It really comes down to how we mentally view the two months. December is full of many activities: celebrations with the different holidays, school terms ending, and many parties, shows, and events to attend. Researchers, who study time perception, believe that our internal clock judges time differently. When we are excited and motivated, we mentally view time as going faster than when we are scared, bored or unmotivated (NewStatesmen). Coming off of an exciting month, like December, we may see January as boring and our motivation levels may sink, making the month seem longer than it really is.

Another reason January may feel so long is due to the length of daylight we are receiving. Although our daylight hours are beginning to increase during January, we are still seeing shortened days and longer nights. Due to less sunlight, our bodies may be producing less serotonin (which helps regulate mood) or more melatonin (which may increase sleepiness). This may cause us to feel more down during the darker, winter months. It is not uncommon to feel these mood changes during this time of the year, especially living here in Cache Valley where the effects of winter are felt here more than in southern, warmer places. If, however, your mood changes are affecting your day to day activities, you may be suffering from Seasonal Affective Disorder (SAD), also known as winter blues or seasonal depression.
SAD is a type of depression that shows up during seasonal changes. The symptoms for SAD may be the same as those for depression. Listed below are symptoms that show up frequently for those suffering from SAD.

Oversleeping (hypersomnia)
Overeating, particularly with a craving for carbohydrates
Weight gain
Social withdrawal (feeling like “hibernating”)

If you would like to read more about signs, symptoms and treatment options, click on this link NIMH-Seasonal Affective Disorder
I have also included a couple of helpful YouTube videos to help explain the causes, symptoms and treatments for SAD. If needed, please seek out your health care provided for more information and treatment options for SAD.

So, how do we survive this long, winter month? A couple of things I find that work for me each year are listed below.
Some of these suggestions may need to be tweaked a little, thanks to COVID-19, but, hopefully there are some suggestions that may work for you. If you have any suggestions or ideas on how to make the winter months more fun and motivating, please feel free to share with us in the comment section.

Health Awareness

12/20/2020

Staying Safe and Healthy for Christmas

Canva.com

It's the 21st of December; where has the month gone?! This week is full of excitement and anticipation as Christmas inches closer and closer. A couple of things things we can do this week to make Christmas more enjoyable is by being safe and healthy. Listed below are some ideas on how to take care of ourselves throughout the week and into the holiday.

Safety First

Safety on the Road: There will be more cars on the road this week filled with last minute shoppers, families and friends out and about, and travelers coming and going for the holiday. Add in the possibility of snow and the roads may not be your favorite place this week. Drive carefully, be courteous to other drivers and plan for extra time so you are not rushing to your destination. If you are leaving town, make sure your car is ready: the lights work, windshield wipers and tires are in good shape, you have plenty of oil and gas. Check road conditions and always travel with an emergency kit. If you are attending a celebration where alcohol is involved, remember to drink in moderation and, if necessary, plan ahead and designate a sober driver.

Fire Safety: Fires are all too common during the holiday season caused by Christmas lights, Christmas trees, candles, and accidents in the kitchen. Inspect Christmas lights for frayed wires. Make sure to water your tree daily; a dry tree can quickly become a danger. Keep candles away from anything flammable; make sure they are in a sturdy holder and do not leave candles unattended. When cooking, stay in the kitchen and minimize distractions. Keep decorations away from your range. Keep a lid near by if cooking with grease.

Staying Healthy

COVID-19 and Christmas: Sadly, COVID-19 will not be taking the holidays off this year. Although a vaccination is now being administered to a select few, it is still a cause of concern as cases continue to rise throughout the general public. Please keep COVID-19 in your holiday plans: stay home and away from others if you feel sick, social distance when possible, mask up and keep gatherings small. Click on this CDC link to read the holiday recommendations.
Stress and the Holidays: Holidays are a wonderful time of the year, but they can also be a very stressful time. Make sure to make time for yourself to unwind and relax. Make a schedule: plan when you want your shopping, wrapping, cooking, etc. accomplished. Be realistic, especially with COVID-19, that this year's celebration may look different than in the past; the holiday experience will be more enjoyable if you do not try to reach some unattainable ideal of a perfect holiday season. Refer back to the blog from 11/1/2020 for more reading on a stress free holiday.

Eating Healthy: One of the best things about the holidays is the food. And, there is no harm in letting ourselves indulge and enjoy some of our favorite goodies during this time of year. However, it is also not a good idea to have a free for all and eat everything in sight because it is the holidays. Also, don't ruin your holidays with guilt and shame for "ruining your diet." There is a lot of advice online for eating healthy during this time of year. Some of the ones I find the most helpful are: don't skip meals, don't skip the fruits and vegetables, take small serving sizes, stay hydrated, spend more time socializing, and don't forget your workouts.

On behalf of the Logan Family Center: Have a very Merry Christmas

Health Awareness

12/5/2020

Vaccinations-
A Short History

COVID-19 has now been with us for almost a year. It has been a long, hard year for many and definitely a year all of us will remember. We'll certainly remember how fast toilet paper and Clorox wipes disappeared off store shelves; how face masks became the most popular and controversial accessory; and, how we were able to turn homes into a combination of offices, schools, gyms, dance studios and much more. With cases surging across the nation, many of us were excited to hear about the possibility of a vaccination on the near horizons, a light at the end of the tunnel. There are many questions surrounding the arrival of the vaccine for COVID19; as there should be, for science is based on questioning, theorizing, experimenting, failing and succeeding. A new vaccine is a cause for concern, but it is also a cause of celebration. Vaccinations have helped save and lengthen human lives around the world and are one of the greatest achievements in medicine. Let us take a look at a condensed history of vaccinations.

Smallpox is one of the deadliest diseases in our world's history with outbreaks affecting millions across the globe. Early written descriptions of inoculation against smallpox were found in both China and India. Inoculation of smallpox played an important role in the history of the U.S.; during the Revolutionary War, George Washington feared his troops would be wiped out from the dreadful disease and had them all inoculated with smallpox, which saved many lives. Not too long after the Revolutionary War, a doctor named Edward Jenner inserted pus from a cowpox pustule into a boy's arm which helped to create immunity against smallpox. Jenner named his discovery "vaccine" from the Latin word "vacca" for cow. To read more about Edward Jenner click on this link: Britannica: Edward Jenner. Hundreds of years later, smallpox has been eradicated from the world.

A History of Vaccinations

For more information about the history of vaccinations, watch this Nova video provided by PBS. Also included, is a video about the announcement of the success of the polio vaccine.

With the COVID-19 vaccination now being distributed in the U.K. and being prepared to be distributed in the U.S. in the next couple of weeks, there are many questions that all of us have about the vaccine. Some of these questions are: who gets vaccinated first?; what are the side effects?; how effective is it?; when will we see real changes in the number infected?; and, many more. To find the best answers to these questions and more, please be sure to seek information from reputable sites. Below are links to the CDC and Mayo Clinic about the vaccination for COVID-19.

Health Awareness

12/1/2020

Giving Tuesday

Did you know that today is Giving Tuesday? It was created just a few years ago in 2012 by technology companies. The purpose of this day is to give back to your community by volunteering or donating to local charities.
While your community may benefit greatly from your volunteering efforts or donations, did you know that your health may benefit too!
The benefits of giving may positively affect your mental and physical health in many ways.
First of all, giving to others can make you feel happier. Research shows that giving selflessly activates areas of the brain that are linked with contentment and the reward cycle. To read more about these studies, click on the link for the article: MedicalNewsToday
Giving to others may also help raise your self-esteem and lessen depression. Studies show that by helping others, we feel better about ourselves and also improve relationships with those around us. To read more, click on the link provided: Psychology Today
Health benefits, such as lower stress levels and lower blood pressure, may come as a result of giving to others. Research shows that people who give of their time and provide social support to others experience decreased levels of stress and lower blood pressure. These studies also show that it may even help you live longer! Click on the following link to read more: healthessentials
Although Giving Tuesday is only one day out of the month, do not let that stop you from giving at any time. This year has been a hard year for many people, in many different ways. Since it is the holiday season, find ways this month to give back to those around you. Some suggestions are:

Give food or money to the local food bank
Donate to a local charity
Give your time by helping a family member, friend, or neighbor with a project
Give blood
Safely reach out to those who may feel isolated during the pandemic

In conclusion, let us do something for our health this month by giving to others.

Health Awareness

11/24/2020

The Power of Giving Thanks

Looking for a good way to boost your health this week; try giving thanks! There are many physical and mental health benefits by just showing gratitude and giving thanks. And, with Thanksgiving only a couple of days away, this is the perfect time to express gratitude.
Physically, expressing gratitude may help you sleep better. Studies show that people who engage in gratitude activities sleep better, longer and feel more refreshed. In some studies, expressing gratitude may also lead to fewer aches and pains, such as fewer headaches and stomachaches.
Gratitude is also very beneficial to our mental health. Gratitude creates more positive emotions, helps us relish good experiences and build stronger relationships with others. Being more grateful can build our self-esteem; it helps us focus on what we have and not on what we don’t have. Expressing gratitude may also help reduce stress, anxiety and depression; and, it may help us overcome trauma.
Since Thanksgiving is this week, try to find different ways that you can express gratitude in your life. Even if this year's Thanksgiving may be different than in the past, we can still find reasons to be thankful. Here are a few suggestions for gratitude activities that you may find helpful.

Keep a daily gratitude journal and jot down a few things that you are grateful for each day.
Send a text to a family member or friend expressing your gratitude for them.
Send a thank you note through the mail. This tangible note could help brighten someone’s day.
Simply show gratitude to those around you, such as coworkers or maybe the cashier at a store, by saying “thank you” often.
Think about gratitude. Turn your negative thoughts into positive ones by silently expressing gratitude and thinking about what you are thankful for.

Sources and additional reading material:
Greater Good Magazine
Harvard Health Publishing
USC News
Forbes

Health Awareness

11/17/2020

"It's the Most Wonderful Time of the Year"
Stress and the Holidays

The holiday season is upon us once more. Already, we are seeing Christmas lights appearing on houses and in shop windows. Christmas music is playing on the local radio station. And, Christmas movies are being shown nightly on certain television channels, interrupted by commercials advertising where to find the perfect gift.
The holidays can definitely be a wonderful time of the year. It is a time for friends and family to gather and celebrate. It is a time for gift giving and receiving. And, it is also a time to reflect upon our lives and the current year and what we want to see in the coming year.
However, for many of us, the holiday season can bring extra stress, anxiety and sadness. For some, the financial costs of celebrating the holidays can seem overwhelming. Others may feel heightened anxiety as they search for the perfect gifts; or, as they try to find the extra time to decorate, cook, bake, attend events or parties, and make time for family and friends. And, for many others, the upcoming holiday season may not be joyous at all due to a life altering event, such as the death of a beloved partner or family member, an unexpected illness or loss of employment. These feelings of stress, anxiety and/or sadness may even be caused or intensified by the ever present global pandemic from COVID-19.

If you, like so many others, are already beginning to feel the stress and anxiety of the holidays, read the suggestions below on how to find ways to reduce that stress.

Step 1: Keep COVID-19 in mind-- Let us first acknowledge that this year's holiday season is going to look different than any that we have experienced. With increasing COVID-19 cases being seen across the country, top health experts are already advising against large gatherings for the holidays. When planning for the holidays, keep in mind the advice given to us by our medical professionals. Click on the CDC link to read the advice offered to us about safely gathering with friends and family members. If you plan to travel out of state, make sure you know the guidelines and any restrictions for the state that you are traveling to.
Step 2: Talk it out-- If this holiday season is giving you more stress and anxiety than usual, don't be afraid to reach out and share these feelings with someone you trust. Open up to a friend, family member or health professional about your fears and concerns that this season may bring. Especially if COVID-19 has left you feeling more stressed, anxious or isolated- share those feelings with someone. **If you, or someone close to you, needs additional help dealing with the strain COVID-19 may be having on your emotional health, please seek out help and support. For more information, click on the link for resources provided by the Utah State Health Department.
Step 3: Budget-- The financial costs for celebrating the holidays can be overwhelming for many families and can cause major stress. One way to help is to create and STICK with a budget. Do not just budget money for gifts, create a budget for the entire holiday season which includes: decorations, entertainment, food and gifts. Be realistic with yourself, being debt free is worth more than any present. Around 28% of Christmas shoppers enter the holiday season, still paying off debts from the season before (MSNBC).
Step 4: Keep Healthy Habits-- During the holiday season, try to get plenty of sleep. Exercise regularly. Take advantage of sunny days and spend time outdoors. Eat healthy meals and eat consistently; do not skip meals in preparation for an upcoming holiday meal. However, it is also important to enjoy the foods you love during the holidays. Depriving yourself may lead to even more guilt and resentment. Try to find a good balance of making both healthy choices and indulging in your favorite treat.
Step 5: Relax-- During the busyness of the season, do not forget to take time out for yourself. Take time every day, even if it is just a few minutes, to slow down and relax. Soak in a warm bath; wrap up in a blanket and read a good book or watch your favorite holiday show; meditate or just take a nap. Making time for yourself each day will help you recharge and hopefully the holidays will be more enjoyable than stressful.

Overall, try to slow down this holiday season and remember why you are celebrating. Reach out, maybe virtually, to family members and friends to show your love and gratitude for them.

Health Awareness

11/10/2020

Staying Sane during the Pandemic

Will the COVID-19 pandemic never end?! Here we are in November, 2020 which means that the world has been living and dealing with COVID-19 for almost a year. Currently in Utah, the rising rates of this disease are higher than ever. It doesn’t seem too long ago when we watched as places like Italy and New York started reporting high numbers in the thousands and now, Utah is doing the same. It has been a couple of days since Governor Herbert declared a new state of emergency with stronger executive public health orders. To read about these orders in full, click on the following link:

With these new orders, and with the much colder temperatures that this week has brought, many of us may once again be spending more time at home. For some, staying home more often may seem like a blessing, while others may see it as a curse. However you may feel about it, let us try to be optimistic and make the most of this time. To help you through the next couple weeks, and probably more, I have compiled a list of activities to try. I have sought out ideas from online, coworkers, friends and family members.

Start a new exercise routine. Exercise has countless benefits, which include reducing stress and anxiety
Start and finish a project, such as: organize your closets, clean out the garage, organize your pictures etc.
The holidays are getting closer. Have the kids make homemade decorations or gifts. Click on the link below for some ideas:
1. https://www.hgtv.com/design/make-and-celebrate/handmade/50-christmas-crafts-for-kids-pictures
Reach out to friends and family. Now is the perfect time to catch up with an old friend.
Find a service project. Serving others is a great way to help lift others and ourselves. Remember to keep COVID-19 guidelines. Try:
1. Raking an elderly neighbor’s leaves
2. Bringing in a neighbor’s trash can
3. Send a random text to a friend or family member expressing gratitude for their involvement in your life
4. Donate to the local food bank
Start a movie marathon. Pull out the classics or choose a theme like movies starring Tom Hanks or Academy Awards “Best Picture” films.
Experiment with new recipes and discover new foods.
Spend time teaching your children to cook.
Read a book. Since we seem to be using electronic devices more than usual, try to get a printed copy of the book and take a break from your electronic device.
If possible, during the day, bundle up and head outdoors for some fresh air and natural light.

And the list could go on and on. If you have an idea that has worked well with your and/or your family, please feel free to share it with all of us.

Health Awareness

11/2/2020

Welcome November!

It is hard to believe that November is here and that the year 2020 is almost over! With November comes the end of Day Light Savings Time, meaning shorter days with darkening skies appearing before most of us have left work. There is a definite chill in the air that does not seem to altogether disappear, even when the sun is shining brightly. November also brings elections for national and local officials, Veteran's Day, and the beginning of the holiday season. Before November is in full swing and our minds are focused on the upcoming holidays, let us not forget about our own health. November is National Diabetes Month and November 14th is World Diabetes Day. The American Diabetes Association's theme this year is "We Stand Greater Than Diabetes." Let us take a moment to learn more about this disease, its causes, risk factors, symptoms and treatments.

Diabetes is a chronic disease that affects millions of Americans. Even if you do not have diabetes, you probably know at least one person in your life that may have one of the three types of this disease: type 1, type 2 or gestational diabetes.
Diabetes happens when our bodies no longer produce enough insulin or our cells stop responding to insulin and too much blood sugar stays in the bloodstream. Without proper treatment, diabetes can lead to more serious issues such as heart disease, kidney disease and vision loss. If you would like to learn more about how insulin works in the body, click on the video below.

Here are a few basic facts about diabetes provided by the CDC-

Approximately 34 million Americans have diabetes; only 1 in 5 know they have it
Approximately 80 million Americans are prediabetic; only 1 in 3 know that they are
Diabetes is the 7th leading cause of death in the United States
Diabetes is the #1 cause for kidney failure, lower limb amputation, and adult blindness
Over the last 20 years, the number of adults diagnosed with diabetes has doubled
90-95% of adults are diagnosed with type 2 diabetes
The medical cost and lost work and wages for people with diabetes in the US is over $320 billion

As you can see above, diabetes is definitely a cause for concern and that is why we should learn more about the disease and take action if we or our loved ones are at risk. One of the biggest concerns we see from the fact list above is the rise in numbers of adults being diagnosed with type 2 diabetes. Type 2 diabetes is when our body's cells do not respond normally to insulin. The onset of type 2 diabetes can be prevented or delayed by making lifestyle changes. Some of these changes include: eating a well-balanced diet, maintaining a healthy weight and exercise. Click on the link below from the American Diabetes Association to see if you are at risk; or, watch the video from the CDC about knowing the risks of diabetes.

ADA Risk Test

There is so much for us to learn about diabetes. As stated above, if you do not have the disease, there is probably at least one person in your life that does. Education leads to understanding. Join in the cause this month of becoming more aware diabetes and how it is impacting the lives of those around us; or, how it is impacting your own life. There are many great resources out there. Click on any of the logos below for the CDC or American Diabetes Associates for more information about this disease. The information found in the links can help you better understand the causes, risks, symptoms and treatment options for diabetes. If you find yourself at high risk for diabetes, consult with your doctor. Also, Bear River Health Department offers a class on Diabetes Prevention; more information can be found by clicking on their logo below.