Health, Mind, & Body 2020

HEALTH, MIND & BODY 2020 | BLACK HILLS PIONEER

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Setting Fitness Goals

W

hat are your fitness goals?

Having a goal in mind can help motivate you to stick with a diet and exercise plan.

There are as many different health goals as people, and no one goal is right for everyone. Work with a personal trainer to determine what you want to accomplish and set realistic goals.

The National Institutes of Health (NIH) recommends writing down short- and longterm goals before you begin working on getting fit. Short-term goals should include steps you will take over the next one to two weeks. Long-term goals should outline where you’d like to be in six months or more.

Meeting your short-term goals can inspire long-term success.

MAY 2020

1. Short-term goals

which they are excited and can realistically achieve. The goals should also be specific.

For example, rather than making a goal of being stronger, set a target of doing a certain number of pushups.

2. Long-term goals

Write down at least two long-term goals.

These are the goals you will measure your long-term progress against. Be realistic when setting long-term goals. You won’t be able to A SPECIAL do every yoga pose in a couple of weeks. Set measurable, achievable goals.

SUPPLEMENT TO THE

3. Revisit your goals

Write down at least two short-term goals.

This can include buying workout clothes or shoes, joining a gym or signing up for a fitness class. If you’re already active, set a goal to do more physical activity, increase the amount of weights you lift or try a new workout. Self Magazine encourages people to set their own unique goals, about

Goals can only be helpful if you continuously revisit them and track your progress. As you feel stronger and have more energy, you might decide to step up your goals a notch. According to Self Magazine, you might need to be flexible about your definition of success. If it becomes apparent that a goal is unattainable, set a smaller, more achievable goal, or break the goal into steps. ©

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Risk factors that compromise mental wellness

The World Health Organization (WHO) defines mental wellness as “a state of well-being in which the individual realizes their own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her society.” Men and women who are mentally unwell may find it difficult if not impossible to achieve their other goals, including those pertaining to their physical fitness.

No one is immune to mental health problems, which the American Mental Wellness Association (AMWA) notes are never the result of a single risk factor.

Many people whose mental wellness has been compromised are dealing with a variety of risk factors. The AMWA breaks down those risk factors into four categories: biophysical, psychological, social, and spiritual. Learning these risk factors can help people learn more about themselves and might even compel them to seek help before their mental wellness is compromised.

Biophysical

• Family history of mental health problems

• Complications during pregnancy or birth • Personal history of traumatic brain injury • Chronic medical conditions, such as cancer or diabetes. Hypothyroidism or other brain-related illnesses, such as Alzheimer’s or Parkinson’s disease, also can compromise mental wellness • Use of alcohol or drugs • Poor nutrition • Lack of sleep

Psychological

• Stressful life situations, such as financial problems or breaking the law • Traumatic life experiences, such as rape or serving in the armed forces • Low self-esteem, perceived incompetence and/or a negative view of life • Poor academic achievement

Social

• Being abused or neglected as a child • Being in an abusive relationship or friendship • Having few friends or few healthy relationships • Recent loss, either by death, divorce

or other means • Bullying; both victims of bullying and perpetrators can be at risk for mental health problems • Growing up, or currently living, in poverty • Poor social skills, poor communication skills • Discrimination • Lack of access to support services

Spiritual

• Perception of being irredeemable or inherently flawed beyond repair

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• Perception of insignificance • Conflicting thoughts or doubts surrounding deep religious beliefs The good news for people who think their mental wellness has been compromised is that various treatments are available. Talk therapy or speaking with a peer who has had similar life experiences can help some people as they confront problems regarding their mental wellness. Information about additional treatments, including specialized therapies, is available at www.americanwellness.org.

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Stay Healthy While Social Distancing Get Outside

While it’s important to limit physical interactions, getting outside for a run, walk or bicycle ride is a great way to boost endorphins and enjoy fresh air. Just make sure to maintain six feet between yourself and others. If weather or other reasons limit your ability to go outside, many companies and gyms are offering free online exercises right now. Endorphins have been found to reduce stress, increase feelings of happiness and help fight against depression.

Get Proper Nutrition

Add fruits and vegetables to your plate for colorful, nutrient-rich meals.

Vegetables also are a good source of fiber.

Eating well will help you feel better and give you energy to keep moving. Now is a great time to try that new recipe or food subscription box!

Stay Hydrated

COVID-19 has the public rethinking how they stay healthy -- both physically and mentally. Even those in good health can start to feel anxious and fearful when the words ‘pandemic’ and ‘social distancing’ are mentioned.But can you stay active and mentally healthy while social distancing? The answer is a resounding yes. While routines have changed, it’s critical that people keep

exercising and eating nutritious meals, since the body is often able to better fight off illnesses when it’s healthy and strong.

Taking these steps helps fight off stress, which most people are experiencing right now in one way or another.

Here is some advice from Cigna chief nursing officer, Mary Picerno to help stay healthy, both physically and mentally, during this time.

Drinking plenty of water can help prevent dehydration. According to the Centers for Disease Control and Prevention, dehydration can cause unclear thinking and mood swings. Not sure how much to drink? Many medical professionals suggest following the 8x8 rule, eight ounces of water eight times a day.

Stay Connected

Just because you can’t be with friends and family in person doesn’t mean you

can’t stay in touch. Set up time to connect with video chats, phone calls and emails.

Staying connected doesn’t have to be hightech. Have kids or just a kid at heart? Write encouraging messages on your driveway or in your windows for your neighbors, and postal and delivery workers.

Know Your Options

One of the best ways to prepare is knowing what to do if you start to show symptoms. Cigna and many other health insurers are now waiving the costs of doctor visits related to a COVID-19 diagnosis as well as the cost of COVID-19 FDA-approved testing. To minimize your exposure, call or email your doctor or a local health system about a telehealth visit to be screened for COVID-19. The provider will then identify what steps you should take next.

Get Support

Talking through concerns and fears can help put them in perspective and make you feel calmer. You may want to reach out for professional support if you’re struggling. Cigna offers many resources and tools, including a 24-hour toll-free help line (1-855-287-8400) to speak with qualified behavior health clinicians, a webinar focused on managing anxiety, fears and concerns, and mindfulness podcasts (available in English and Spanish) focused on improving resiliency and stress management. (StatePoint)

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Simple ways to incorporate more fruits and veggies into your diet Parents imploring their children to eat their fruits and vegetables is a nightly occurrence at many dinner tables. Reluctant youngsters may have a seemingly innate resistance to vegetables, but parents should stay the course, as the importance of making fruit and vegetables a routine part of one’s daily diet is hard to overstate.

Children might be seen as the most resistant to fruits and vegetables, but reports indicate they’re not alone. A 2017 report from the Centers for Disease Control and Prevention found that just 12 percent of adults in the United States are meeting the standards for fruit consumption as established by the Dietary Guidelines for Americans, which are determined by the Office of Disease Prevention and Health Promotion. Even fewer people (9 percent) are meeting the standard for vegetables. The picture is somewhat better in Canada, where the Canadian Community Health Survey, 2017, found that 28.6 percent of Canadians age 12 and older report consuming fruits and vegetables more than five times per day. However, that figure steadily declined since 2015. That’s unfortunate, as fruits and vegetables have been linked to a host of health benefits.

Why eat fruit and vegetables?

The U.S. Department of Agriculture notes that fruits do not contain cholesterol and are naturally low in fat, sodium and calories. In addition, fruits contain a host of essential nutrients, including potassium, dietary fiber, vitamin C, and folate, that are historically underconsumed. Similarly, studies have shown that vegetables, which also are great sources of vitamins and minerals, can help people reduce their risk for a variety of conditions, including heart disease, stroke and certain types of cancer.

How can I include more fruits and vegetables in my diet?

Routine is a big part of many people’s lives, and some may find it hard to change their dietary routines. But people who aren’t eating enough fruits and vegetables likely don’t need to completely overhaul their diets in order to include more fruits and vegetables. In fact, the American Heart Association notes that the following are some easy ways for people to sneak more fruits and vegetables into their diets.

• Breakfast: When sitting down for a bowl of cereal, add some bananas, raisins or berries to your bowl. When making eggs or breakfast potatoes, add chopped up onions, celery, green or red bell peppers, or spinach.

• Lunch: Forgo sandwiches in favor

Did you know?

According to the Department of Health and Human Services, about $117 billion in annual health care costs in the United States is linked to a lack of physical activity. And that burden is not exclusive to the United States, as estimates from the World Health Organization suggest that the global cost of physical inactivity exceeds $54 billion annually. The WHO also notes that, worldwide, one in four adults and, perhaps most alarmingly, three in four adolescents between the ages of 11 and 17 do not currently meet the organization’s recommendations for physical activity. That’s unfortunate and potentially dangerous, as a lifestyle that includes routine physical activity has been linked to a number of benefits that

can promote both short- and long-term health. The National Institute of Diabetes and Digestive and Kidney Diseases notes that regular physical activity may help prevent or delay type 2 diabetes, heart disease, high blood pressure, and stroke. The NIDDK also says that regular physical activity may help people reduce their risk for certain cancers and maintain healthy body weights. Appropriate physical activities depend on various factors, including age and existing physical condition. Adults and children who want to become more physically active should speak with their physicians and get a comprehensive physical exam before beginning a new exercise regimen.

of fruit or vegetable salads at lunchtime.

If you must have a sandwich, top it off with vegetables like cucumbers, sprouts, tomatoes, lettuce, and/or avocado.

• Dinner: Replace less healthy side dishes with fruit or vegetable salads, and don’t forget to include steamed vegetables,

even frozen ones, on your dinner plate every night. Add chopped vegetables, such as onions, garlic and celery, when creating soups, stews or sauces.

A few simple strategies can help people eat more fruits and vegetables and reap the many rewards that such foods provide.

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HEALTH, MIND & BODY 2020 | BLACK HILLS PIONEER

Take Your Vitamins

W

ithout eating a balanced, healthy diet, chances are your body may be lacking at least some of the nutrients it needs to operate efficiently.

You may be tempted to substitute a healthy diet with one of the many multivitamins you find at your grocery store.

However, the American Heart Association doesn’t recommend solely relying on them for nutrition. Instead, studies show that healthy people benefit by taking certain vitamin or mineral supplements above the daily recommended allowance.

Calcium

This mineral is key to building strong bones and promoting better function for your heart, muscles and nerves. The Mayo Clinic states that reports even show calcium as a reinforcement to protect against cancers, diabetes and high blood pressure. Incorporate low-fat milk; plant-fortified milk, like almond or soy; and yogurt or cheese to give your body the calcium it needs. Greens like broccoli and beans are also high in the mineral.

Iron

Being efficient in iron preserves numerous

vital functions our bodies rely on, including general focus and energy, gastrointestinal health and enhancing the immune system.

Foods that are packed with iron include fortified-breakfast cereals, eggs and beans.

A deficiency can sometimes lead to anemia which results in being tired or having shortness of breath.

Vitamin D

This super mineral is efficient in maintaining bones and teeth health, regulating insulin levels, supporting lung and cardiovascular function and promoting health of the immune, brain and nervous system.

Unfortunately, the U.S. National Library of Medicine estimates that over a billion people worldwide are deficient in vitamin D. To add more to your life, spend more time in the sunlight as it helps your body naturally produce it.

Foods you can add are seafood like salmon, shrimp, and oysters, or eat mushrooms and egg yolks if you’re not a fan of fish.

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