It is astonishing how easy it can be for the extra pounds to creep up on us, especially as we age. Putting on a few extra pounds here and there may not seem significant but over the course of a few years, it can ultimately result in a considerable weight gain. To stop the insidious attack of the creeping pounds, start by following these tips to control your appetite.

Drink More Water.  Consuming a large glass of water about 20 minutes before eating can take the edge off your appetite and make you less likely to overeat.  When the stomach senses that it is full, it sends messages to the brain to stop eating. That water takes up space in the stomach, so those signals are sent sooner. And interestingly, mild dehydration can cause a sensation that is easily mistaken for hunger. You may think you are hungry, but you’re actually thirsty.

Avoid the “See Food” Diet.  You see it, you eat it. Don’t leave unhealthy snack options where they are easily accessible. Put them out of sight in cupboards that are inconvenient to reach. Better yet, don’t even buy unhealthy snacks! Conversely, leave healthy food options visible to encourage good snacking. Try leaving a bowl of fruit on the kitchen counter.

Eat More Slowly.  It takes time for our stomachs to send the signal to our brain that we are full. Because of this delay, we often eat more than we need. Slow down by chewing each bite thoroughly and allow your mind to catch up with your stomach. Additional benefits from eating more slowly include improved digestion and better nutrient absorption.

Make Eating a Singular Activity.  Don’t multi-task. Keep meals free of distraction. Be fully engaged in the experience of eating so that you can be aware of your food and how much you have eaten. By paying attention to your food, you can avoid mindless overeating.

Did you know that skin cancer is the most common form of cancer in the United States? One in five Americans will be diagnosed with skin cancer. The deadliest form of skin cancer, melanoma, is responsible for most of the deaths from skin cancer. The number of people diagnosed with skin cancer is expected to increase as the ozone layer, which acts as a sunshield, continues to deplete. Too much sun can also result in premature aging of the skin. Consider using sunscreen year-round as a preventative health measure.

The most obvious way to reduce your risk of skin cancer is to limit your exposure to the sun, especially when the sun’s rays are strongest. But staying out of the sun is not really an option for many of us. The answer is to always wear sunscreen – even on cloudy days! Sunscreen will protect your skin from the sun’s harmful ultraviolet rays. These rays come in two forms: UVA and UVB. The UVA rays are associated with the signs of aging skin: fine lines, wrinkles and age spots. UVA rays can pass through glass, meaning you are exposed to them while in a car or sitting in front of windows. The UVB rays are most commonly associated with sunburns. Both types of ultraviolet rays can cause skin cancer.

When choosing a sunscreen, opt for one that has a high SPF. Most dermatologists recommend using an SPF of at least 30, even on overcast days. A sunscreen that is sweat and water-resistant is helpful if you are exercising outdoors. Whatever type of sunscreen you choose, be sure to apply liberally and re-apply every few hours if you are outdoors.

As the first line of defense against skin cancer and premature aging, make the use of sunscreen a daily habit.

We all have a friend who can eat or drink whatever they want and never gain an ounce. Some, on the other hand, can’t even look at a piece of cake without gaining five pounds. No fair! What gives? It’s the differences in metabolism.  How fast your metabolism functions is determined mostly by your genes. However, age can also affect metabolism, often slowing as we get older.

What exactly is metabolism? It is the range of chemical processes in the body that convert what we eat and drink into the energy we need to survive. We need that energy to function:  to breathe, to circulate blood, to grow and repair cells, among other things.

So, what can we do to raise our metabolism if it has become sluggish? Try these suggestions to rev up your engine.

Eat More Protein.  Protein is made up mostly of amino acids which are harder for our bodies to break down, thus requiring more energy to process (the high “thermic effect”).  This can raise your metabolic rate by 15-25% compared to your body’s reaction when processing other types of food.

Pump More Iron.  Weight training is a great way to boost metabolism. Muscles burn more calories than fat, even at rest. So, grab those dumbbells and start building more lean muscle tissue.

Try High Intensity Workouts. When you work out at a very high intensity, you create a huge metabolic disturbance.  Studies have shown that this type of training uses fat rather than carbs for energy and can keep your metabolism raised for hours after your workout is finished.

Stay Hydrated.  Chronic dehydration is associated with a suppressed metabolism. Water is key to ensuring that your body functions properly. Over 70% of your muscle consists of water, so if you are not sufficiently hydrated, your muscle ability to generate energy is greatly limited.

Following these tips and generally trying to stay as active as possible can boost your metabolism. That boost can make you feel more energized, as well as help maintain a healthy weight.

The start of a new season brings awareness of the things that you may like to do in the coming months. Along with the goals you set and plans you make this fall, take time for yourself and make HEALTH part of your every day for the upcoming months. We are faced with so many demands of our time and attention that it becomes vital to pause. Consider incorporating lifestyle habits that will allow you to reap rewards in the long term. Try adding these few tips into your days and your health will thank you!

Start With Breakfast
Breakfast is an easy meal to skip, however, doing so can be the biggest mistake of the day! Your energy level will suffer and you’ll eat more during the day to compensate for your hunger. The National Weight Control Registry reports that 4000 participants who maintained at least a 30 pound weight loss for about 5 1/2 years, almost ALL said that they ate breakfast daily. The “breakfast of champions” has complex carbs, lean proteins & healthy fats.  A terrific option for a healthy breakfast on the go is a shake or smoothie with yogurt, leafy greens, fruits, and hemp seeds.

Do Something About The Aches 
It is found that four in five people suffer from back pain. It may actually begin to seem “normal” to deal with chronic pain on a daily basis. Back pain, headaches, carpal tunnel, knee pain, any chronic pain can affect EVERYTHING in our lives. See your chiropractor for natural treatments to help your body heal and all aspects of your life will improve.

Say No
It is key to understand that in reality, you can’t have it all. Something has to give. There is just too much to do to have it all. Stop saying “yes” to everything.  Admit that every “yes” means a “no” to something else. Saying “yes” to too many things will destroy your health and lead to failure. Someone or something will pay the price later, always. Sometimes less is more!

Make Health a Priority
You’ve probably heard the adage, “If you have your health, then you have it all.” Our bodies should be routinely “maintained and tuned up” just as we maintain our vehicles to keep things running properly and getting the best performance. Fuel and maintain your body with more sanctity. Make smart food choices and make time for exercise and quality sleep.

Breathe
Try a simple technique to release stress and anxiety. When feeling uneasy about a tricky situation or after a tough day, a simple technique is to BREATHE DEEP. Push out your belly and breathe through your nose until your lungs are filled. This super stress buster can be done anytime and anywhere and evokes your body’s natural relaxation response and changes your physical and mental state. Your heart beats slower, muscles relax, blood pressure decreases, and levels of nitric oxide increase. Your brain is clearer and this simple trick takes almost no time to work. Share this health tip with family and friends of all ages for the next time they feel stressed. The mantra is BREATHE!

Lyme disease is a bacterial infection transmitted to humans from the bite of an infected blacklegged tick – also known as the deer tick.  If left untreated, the infection can spread to joints, the heart, and the nervous system. Nonetheless, prompt treatment can help you recover quickly.

Lyme disease cases have traditionally been more prevalent in the Northeast, but have now been found in all 50 states. You’re more at risk to contract Lyme disease if you live or spend time in heavily wooded or grassy areas where ticks carrying Lyme disease can thrive.

Early signs of Lyme disease may include flu-like symptoms such as headache, fever and chills. Typically, but not always, the disease is marked by a red “bull’s-eye” rash. Later symptoms may include pain, weakness, numbness in the arms and legs, changes in vision, heart palpitations and chest pain, a rash, and facial paralysis (Bell’s palsy).

The key to preventing Lyme disease is to avoid being bitten by ticks. Follow these suggestions:

• Wear long sleeves and long pants with high socks when in the woods or doing gardening or raking leaves
• Wear a tick repellent that has DEET, lemon oil, or eucalyptus on your skin and clothing
• When coming in from outside, check thoroughly for ticks and do the same with pets
• Shower within 2 hours after coming inside, if possible.

If you find a tick embedded in the skin, remove it with tweezers and clean the area with rubbing alcohol and anti-bacterial soap. You are unlikely to get infected with Lyme disease if you remove the tick within 36 hours. Consult your health care provider if you have questions

Do you find yourself endlessly checking email and social apps? Do you have these accounts on all your devices? People routinely are using multiple devices simultaneously – and there are many! One’s smartphone, Apple watch, tablet, laptop, desktop and tv keep one connected at all times.  In a technology driven world, it may become necessary to set boundaries to manage use so one doesn’t lose out on ‘real life’ experiences and develop very real negative side effects of technology.

Granted, technology has advanced our lives in so many ways and this affords so many benefits. Not too long ago, our communications were so limited. Homes had a landline phone, equipped with a rotary dial and mounted on the wall! One number per household and if you were lucky, your phone had an extra long cord so if you needed some privacy, you could stretch it to reach the laundry room or hall closet. These were the days of electric typewriters! When you made an error on your paper, you needed to hit the ‘correction key’ to apply white ink over your mistake.

We are so fortunate to have the advances of today! The internet has provided a great wealth of information at our fingertips and technology has simplified so many tasks of daily life. Navigating the world is as easy as a few clicks. Communication has never been easier – texts, video calls, zoom conferences…there are a myriad of choices for instant connection.

But despite the benefits, the use of technology does have a downside – to your health. The use of personal devices can lead to poor posture and repetitive stress injuries that cause back pain, neck pain, arm pain, wrist pain and trigger thumb. Headaches are on the rise and digital eyestrain is real. Physiologically, studies have shown that the extensive use of technology can affect memory, attention span and sleep cycles. The constant barrage of information can actually re-wire the way our brains work and can have negative effects on our mental well-being. Many studies link anxiety and severe depression. FOMO (fear of missing out) is defined by The New York Times as “the blend of anxiety, inadequacy and irritation that can flare up while skimming social media.” Social sites are filled with posts of fabulous parties, amazing travel check-ins and photo-shopped pictures of perfect people who seem to be living enviable lives.  This can lead to depression for those left feeling that they do not measure up.

If you are struggling with negative side effects of technology, try cutting back on your screen time. If you find that social apps are a constant interruption to your daily performance, you may need to clear your devices of non-essential apps for a while to keep you from constantly checking them for updates. Break the habit. Make a point to prioritize real-world, in-person communication over online interactions. Be sure to engage in physical activity every day. Make time for ‘real life’ in your every day!

RLS may be considered a sleep disorder since symptoms are more common and intense during the evening when at rest so it can become difficult to fall asleep or return to sleep after waking up.  Moving the legs or walking usually relieves the discomfort but the sensations often recur once the movement stops. RLS affects about 10% of people in the U.S. and is more prevalent in women with middle-aged individuals having more severe symptoms.

Restless legs syndrome (RLS), also known as Willis-Ekbom Disease, is a nervous system disorder that causes uncomfortable tingling, aching sensations in the legs and an overpowering urge to move them.

According to the National Heart, Lung, and Blood Institute, lack of iron or the incorrect use of iron in the brain are the main causes of RLS. People suffering from iron deficiency may see improvements in their symptoms by addressing that deficiency. Dietary iron can be found in foods such as red meat, dark leafy greens, liver, lentils, beans and iron-fortified cereals. However, some RLS sufferers may need supplemental iron (orally) to see  a reduction in symptoms. Since vitamin C helps the body better absorb iron, taking iron pills with orange juice may be beneficial. If you are struggling with restless legs syndrome, talk to your health care provider about getting a blood test to check for iron deficiency.

RLS may also be caused by folate or magnesium deficiencies. Both these nutrients are necessary for proper muscle contraction and nerve impulse conduction. Eating more foods rich in these nutrients may help RLS symptoms. Some foods rich in folate include avocados, spinach, asparagus and brussels sprouts. Foods rich in magnesium include almonds, black beans and whole wheat pasta.

Exercise and physical therapy can help individuals with long-lasting relief. Gentle joint pressure, hot and cold therapy, and manual manipulation by a chiropractor or physical therapist can provide relief. Leg exercises can help contract the problematic muscles and can re-oxygenate them with fresh blood. Ellipticals and rowing machines are popular choices for this reason. Physical therapy can also manipulate the pelvis and feet to increase functionality throughout the entire area.

The most obvious remedy that people use to stop restless legs is getting up and moving. Leg movement often only helps for a very short period of time. Here are some alternative remedies for reducing symptoms:

• Hot or cold therapy: ice the legs or take a warm bath to relax the leg muscles before bed
• Decrease caffeine intake
• Decrease alcohol intake
• Stop smoking
• Good nutrition and vitamin D supplementation
• Massage
• Regular exercise
• Deep breathing exercises
• Yoga