fitness and health

Spiritual and Nutrition Tip -C

 

 

C- Cast all your care on Him, for He cares for you.

1 Peter 5:7

C is for Choose: Choose your foods wisely. I heard that focusing on things that grow, walk, swim or fly will vastly improve your dietary intake. And NO although Cheetos resemble carrots (this is a Tim Hawkins reference for those in the know), they are NOT. So eat foods in their simplest most unprocessed forms.

I have written an ebook that can help you to love active living and clean eating. Purchase by book here. Buy Book Now 

Go to my website to find out more! Second Chance at Health-Learn to Love Active Living and Clean Eating

Skin Changes after 40

Doctor Examining Acne Skin On Patient's Back

Skin Changes after 40

No doubt you have noticed skin changes after 40. Indeed you may have inspected your face in the mirror and asked yourself “how did my mother get in my mirror”, or is that just me? I noticed changes as early as my 30’s and was certainly distressed. Our society values youth and there is a plethora of products for you to apply, inject, and ingest to stave off the inevitable. Maintaining a healthy weight and eating healthy foods  and sweating also play a role in healthy skin. My ebook, Second Chance at Health-Learn to Love Active Living and Clean Eating, reveals the best eating plans and movement plans for those over 40.

Good skin care starts in your twenties to be sure. Avoiding sun, and using skin protectants and creams will certainly help the long term effects and to delay skin changes. Maintaining a healthy weight and eating a healthy diet will make have a positive impact as well.

What are some of the skin conditions that arise in mid-life?

I am glad that you asked. Wrinkles for sure, but I am not going to talk about those, that is for another blog. I want to address the changes that occur that may be causing you alarm.

Cherry Hemangiomas

Cherry hemangiomas are one of them. Ok that does sound scary, but those are the tiny bright cherry red (hence the name) spots that you may have noticed on your torso or back. They are bundles of little capillaries. Capillaries are tiny blood vessels. These can develop around middle age and more may crop up as you continue to age. Sudden appearance of many of them warrants further evaluation by your doctor. Some studies attribute the appearance of these to iodine deficiency (which can also been shown to be related to hypothyroidism), estrogen excess and bromine exposure. To be sure, consult your doctor.

Sun Spots

Sun spots are darkened spots that usually arise on the outer cheeks, or hands, arms and decollete. Just like the name implies, they are from sun exposure. They often have an irregular boarder and are smooth, but generally the same color across the lesion. You can try skin lightening creams, avoidance of the sun or see a dermatologist for more intensive treatments.

Seborrheic Keratoses

Seborrheic keratotses. These are what one of my nurse practitioner friends called “barnacles”. These are raised, rough looking lesions. They are typically on the upper body, the back, neck and temples. They are usually tan, brown or black. You may feel tempted to just pluck them off, because they look like they are just on the surface. Not so. They are also harmless. No treatment is necessary, unless they are unsightly to you or they are in a spot that irritates them.

Acanthosis Nigrians

Acanthosis Nigricans  is a skin condition that is noticed around the nape of the neck and around the armpits. This is a brown discoloration that appears to be dirty skin, like ring around the collar It is a velvety feeling skin, that does not come off with cleansing  with a cloth. It is considered outward sign suggestive of high insulin level. High insulin levels are a precursor to diabetes type 2. This is common after 40 (but can be present in obese children) in people who have a BMI of over 30. This sign that you should see your doctor and be evaluated for pre-diabetes or diabetes. This can actually resolve with weight loss and blood sugar management.

What to do?

I recommend an annual skin scan by your primary care doctor or provider, who may then refer you to a dermatologist.

If you even suspect a skin lesion, or have a hint of worry…that is enough reason to go got it checked out.

If you think you have acanthosis nigricans, seek evaluation right away. You will likely be directed to lose weight and increase your activity levels to avoid medication.

These skin changes are certainly not the only ones that can arise.

Take care of your skin inside and out. You take care of your skin from the inside with proper nutrition, limited sugar and processed foods, and exercise. You can take care of your skin by keeping it clean, preventing sunburns, moisturizing as needed and getting skin health check ups regularly.

I can help you with finding the right eating and exercise plan for you, and doing so will benefit your skin!

Order my book Second Chance at Health-Learn to Love Active Living and Clean Eating.

Some good reading for more in depth descriptions of the conditions I talked about.

Age Spots. Retrieved from: https://www.nia.nih.gov/health/skin-care-and-aging#agespots

Cherry Hemangioma. Retrieved from https://www.clinicaladvisor.com/dermatologic-look-alikes/vascular-nodules-and-papules/article/206967/3/

Seborrheic Keratoses. Retrieved from: https://www.aad.org/public/diseases/bumps-and-growths/seborrheic-keratoses

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How to Stay Healthy on Shift Work

shift work small.jpg

Shift Work and Fitness After 40

If you work in an industry that requires you to work shift work, either alternating or stable night shift, you don’t need studies to prove to you that shift work is hard on the body. Anecdotal and published opinions confirm what we know intuitively…working nights can lead to weight gain and more. Shift workers have a higher risk for high blood pressure, high cholesterol, sleep disturbances, and cardiovascular disease. Shift work also affects your digestion, emotions and the ability to handle stress. In my book, Second Chance at Health-Learn to Love Active Living and Clean Eating, I discuss the best plans that can improve many of the health conditions that shift workers suffer from.

But what can you do if you have a career that requires shift work? Are you doomed to watch your health deteriorate? I say no! You will just have to be more intentional and vigilant.

Here are some tips to help you to decrease your likelihood of these health issues.

Eating Recommendations

First, maintain a healthy weight. This may seem like impossibility when your co-worker should have his/her own cooking show. You don’t have to forgo their delicacies, but eat less of their delicious fare. One way to enjoy your food is to eat half of what you THINK you want to eat. Often we can be satisfied with less.

You may also consider eating only during the day time hours and limiting your food intake on the night shifts. This would mean that you eat breakfast when you get home, then sleep, wake up and have “lunch”, and then supper/dinner as your last meal in the evening. This may seem like a radical thing to do, but it may be the trick for you.

Are you do get hungry during the night? Eat a high quality protein and a piece of fruit. Think lean and light. Plan and bring your own food. This will help you to stay away from processed foods and sugary drinks that are available in the vending machines. Try to limit caffeine to not within four hours before sleep time for day and night shifts.

Movement Recommendations

Exercise when you wake up after sleep following a night shift. Even a 15-20 minute session can improve your health. If you work out doors at night, calculate your average steps and make it a goal to add 500 steps per shift. Goal setting is an easy way to challenge yourself. Small changes can make a big difference. Make you daily step goal 10 K per day.

Sleeping Recommendations

Ensure that the room you sleep in encourages sleep. Dark, cool and quiet. Pretty simple. Use room darkening shades, and eye mask and ear plugs as necessary. A white noise machine is a useful addition for some shift workers.

If you experience delayed sleep because of a rushing mind, focus on your breathing. When you focus on your breathing, your mind is occupied and cannot be carried away with ruminating thoughts.

Reading from a paper book can also improve the chances of falling asleep more easily. Disconnect from electronics before sleep time to limit the blue light that keeps the brain alert.

Personalizing Your Shift Work Weight Management and Health Plan

Not everyone experiences the negative effects of shift work. Explore your personal risks. Do you have a family history of obesity, diabetes, high cholesterol or high blood pressure? Then devise a plan for yourself that will help avoid them. Monitor your weight regularly and respond to keep it at a proper weight. Check your blood pressure and maintain it at less than 120/80. Draw your labs and ensure that your fasting blood sugar is less than 99. Evaluate your blood cholesterol levels to see that they are at normal levels. This data can help you to determine the areas that you need to work on. You can determine your labs without a doctor’s order at my Ulta Labs/nursechrisp

If you weight is going up decrease your calories or increase your activity.

Is your blood pressure creeping up? Then focus on decreasing stress, eliminating tobacco, and getting the right amount of sleep (7-9 hours is recommended), check your weight, and try the Nitric Oxide Dump.

See your doctor if your blood sugar is going up. He/she may recommend treatment may recommend weight loss and increased exercise.

Are your cholesterol levels going up? Lower your intake of refined carbohydrates, limit alcohol, maintain a healthy weight and move daily.

Do you see a trend here? Maintaining a healthy weight can improve your chances of having normal blood pressure, normal blood sugar and normal cholesterol levels.

Shift work is hard on the body for most, but you can take steps to manage the negative effects.

I’d love to help you with this. I have written an e-book guide that can help you find the best plans for you and your lifestyle. When you find the plan that you will consistently follow, the results will come.

My book by clicking the link:  Second Chance at Health-Learn to Love Active Living and Clean Eating is available for you today.

 

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