How to follow a Healthy Lifestyle - The Basics

Are you puzzled by contradictory nutrition and lifestyle guidance out there? Congrats, you are not alone! For every professional recommending you a specific food which is beneficial in your diet, you will find another suggesting the opposite. And, the confusion goes on.

A healthy routine can help you to avert sickness and boost the quality of life. To make it clear, having a healthy diet is not at all about harsh limitations, thinking of unreal zero figures, or resisting the food you tempt for. But, it is a mark of the pair, physical & mental health, functioning well together in a person. 

Here are a few recommendations for a healthy lifestyle/daily routine, which includes simple steps that you can follow to bring a difference in your life.

Exercise Daily:

Exercise is any physical movement that boosts your physical fitness and overall wellness. It improves strength, prevents aging, relieves depression, develops your muscles & cardiovascular system, and much more. Exercises are categorized into three basic types: Aerobics, Anaerobic, and Flexibility. Notably, regular exercise is one of the best gifts that you can give yourself to deal with the hectic lifestyle of today.

Note - Always consider consulting your doctor or nutritionist to ensure a proper diet in your exercising routine.  

Don’t Smoke:

Duh, right? Well, “Healthy” here meant smoke nevermore. There is no healthy amount of smoking. And, there is no way around it; smoking can ruin your health, as it harms almost every organ of the body. Smoke weakens your immune system and kills your strength, which results in a lot of physical problems including, nicotine addiction, strokes, cancers, blood clots, vision issues, thickening of blood vessels and SIDS, etc.  

Remember, it is never too late to quit.

Avoid Alcohol:

If you dream of a healthy lifestyle, first avoid alcohol. Alcohol changes many functionalities in your brain like, emotions, and judgment. Consuming alcohol on an empty stomach and having high-fat speeds up the consequences like slurred speech, poor balance, upset gut, liver disease, cancer, heart muscle damage, FAS, etc.  

Tip - Parents should always discuss the hazardous consequences of alcohol to their children.

Limited medicines:

Always discuss your regular medicines or supplements with your doctor. While on medicines, avoid alcohol as it can cause severe problems further. Did you know, a combination of alcohol and tranquilizers/painkillers can become severely dangerous?

Addiction is described as, continuous use of any substance even though you are experiencing negative issues related to it. Taking painkillers without the prescription also falls under the category of addiction.   

Dealing with Stress:

Stress is normal in everyone’s life, but there is an art to overcome it. Sometimes it becomes a motivator, whereas sometimes it becomes a reason for depression. Learn to recognize the things causing stress in your life, as knowing the source can help you take control. Considerably, the more you take control of your life, the less damage stress can do to you.

Diet:
A balanced diet is an essential factor in your good mood, healthy mind, and body. So, always try to eat food which is low in saturated or trans-fat. Limit your sugar and salt intake, eat more veggies, colorful fruits, and healthy nuts. Be kind to your body and mind.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

The Added Benefits of Healthy Eating

It is true, what you eat can and often does reflect on your body - either good or bad. The better you eat, the better it can be for all of your body parts, including your hair, skin, nails, bones, and overall general healthy appearance.

Healthy eating habits are essential, and we all know that. Even if you ask the daily junk-food-eaters about this, they will also nod their heads in agreement. Surprisingly, we all know about the benefits but can become helpless with the unusual demands of our taste buds and old habits.

So, keeping all the distractions aside, let's understand how good eating habits benefit our overall health and body.

Weight loss

One of the first and the foremost reasons that will make you accept better eating habits may be to reach your weight loss goals. When you start eating healthy food that can include low carbs, green veggies, salads, and juices, your body begins to use the stored fat for its functioning. Thus, such a healthy diet helps you to lose the extra 'bodyweight" more quickly. Further, if you are following a specialized diet, skipping breakfast may not be the best idea, as it can throw off your blood sugar, and even increases your fat storage. A good rule of thumb may be to include 4-5 servings of fruit in your diet each day. Even though some fruit can have moderate calories, they can also add high-level nutrients.

Controls mood

Believe it or not, when you eat healthy food, everything goes inside your body in a stabilized state; no extra carb or protein shakes may be needed, just a pure and well-balanced diet. And, as food has its direct connection with your mind and body, it does its work by cheering up you from inside. Multiple pieces of research have shown that green leafy vegetables in breakfast can help you to stay happy and healthy by increasing your folate levels. Notably, low folate levels may be a cause of depression.

Boosts immune system

Healthy eating has always maintained its link with a robust immune system. When you eat healthily and feed your body the vital nutrients it needs, conclusively, it gains the strength to fight with diseases and makes you more potent and healthier. A smart diet, with its high-value nutrients, not only gives you a better immune system but also allows your body to work on the repair of your skin cells. That means, more glow and younger-looking skin! 

  

Boosts energy

Are you the one who feels sleepy all day long? If it is yes, you may check your eating habits. A healthy diet might be all you need to boost your energy levels. If your body is not getting enough proper fuel, it could gradually lead to a higher risk of depression, obesity, stroke, and even cancer. Excess of anything is bad, and it goes the same with the bad eating habits.

So, switch to healthy eating habits, and feel more energetic and productive all day long!

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Power over Anxiety and Depression

Issues pertaining to mental health are very sensitive and it is important to be in the right mental state to approach life in a healthy way. Unfortunately, there are two detrimental things that threaten our mental health: anxiety and depression. The two co-exist and affect how you interact with people and how you approach life’s different situations. Anxiety and depression are caused by several factors, including medication, financial-related stress, work issues, past personal traumas, and life transitions. In some cases, anxiety can ultimately develop into depression.  

These conditions can be detected, as they manifest themselves through a change in moods, such as long-term sadness, anger, fear, headaches, fatigue, sweating, panic attacks, change in eating patterns and inability to relax. If such symptoms persist, it may be time to consider some of the following measures.

·      See a therapist or opening up to a friend

Do not dismiss the idea before you try it. Talking to someone about your mental health can be the only remedy you need. Your friends will be there to support you and find ways to lift your spirits until what is bothering you comes to pass. They will chip in however they can. If this is difficult to do, visit a therapist for expert advice. A few sessions and tips from a professional can go a long way to improve your mental health and outlook.

·      Focus on important and meaningful activities

Rather than spending time thinking about situations that will elevate your anxiety and depression levels, find healthy distractions to occupy your time.  Drifting your mind away from uncomfortable and painful thoughts leads to more blissfulness and thereby improving your mental state. Activities such as watching comedies, doing laundry and catching up with friends will surely assist you to feel alive again in the midst of anxiety and depression.

·      Take a step back and Breathe

Life’s challenges are overwhelming and take a toll on our minds.  Therefore, it is important to take a break and breathe. In case panic attacks happen often, remain composed and take deep breaths. Allow yourself to heal from whatever is causing your depression. In the long run, your mental health is what matters most.

·      Exercise

Anxiety and depression are brain generated, and exercises are an easy way of reducing their effects. Exercises allow more blood flow and help rejuvenate brain cells. By adopting a more active lifestyle, you can develop a more clear and strong mind. As a bonus, you get to remain fit.

·      Medication

Before the situation worsens, doctors can help address your depression. They can prescribe medications suited to your condition and the root of your anxiety and depression. It's important to follow the instructions given, otherwise, you risk more than you know.

Take care of your wellbeing. Do not let anxiety and depression consume you. Try to enjoy every day what life has to offer.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Causes of poor heart health and how to keep your heart healthy

Heart ailments have been undoubtedly some of the most afflicting conditions throughout human history. There are various types of heart ailments and all pose the same threat to human health. Many of the heart conditions are considered self-imposed as they are determined by the kind of lifestyle that one leads. Owing to the important role played by the heart, the intensity of the threat posed by these ailments cannot be overlooked. This post seeks to create awareness that will offer a few guidelines on how to achieve better heart health, along with identifying factors that may interfere with maintaining good heart health.

• Eating habits

The types of food you consume play a huge role in influencing your heart health. Foods, especially those that contain excess fats, are of the most dangerous. Once the excess fat is not properly digested, it finds its way to your heart where it interferes with its proper functioning. Gradually, the heart becomes weaker and this results in heart conditions like cardiac arrest. To help avoid heart condition issues, ensure that you consume foods that have the ability to strengthen your heart. Foods containing proteins and vitamins have the ability to improve the strength and functionality of your heart. Here's an article, identifying some of the better  (and delicious) "heart foods". https://www.healthline.com/nutrition/heart-healthy-foods

• Lifestyle

The lifestyle you lead is also a great determinant of your heart health. A lifestyle that comprises of excessive alcoholism and smoking is one that can induce unending heart conditions. These habits have a gradual effect on the heart that you may not notice for a long time. But after many years (if not sooner), these effects can start to clearly manifest themselves. Apart from overindulgence, lack of exercising can also cause life-threatening heart conditions. As your weight continues to increase, the heart loses its strength and ability to work effectively, courtesy of the layers of fat formed around it. To avoid these conditions, ensure that you consume food that contains less fat. Additionally, make sure that you conduct regular workout sessions that will help maintain your weight, thus helping to avoid the accumulation of fat around the heart.

• Regular checkups

Even as you strive to adopt practices that enhance your heart health, you should understand that some conditions are genetic. Therefore, you need to ensure that you undergo regular screening and checkups that will help pinpoint any conditions before they get out of hand. Most of these ailments can be treated if only they are noticed in their early stages.

Enjoying sound heart health is one sure way of enjoying your sunset years. Try to do everything within your power to ensure that poor heart conditions do not weigh you down and threaten your peace of mind.

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

Safeguarding Your Heart Health for a Longer Life

In the recent past, there has been a rise in heart disease cases. Heart diseases are among the leading causes of death from children to the elderly. But the medical community is fighting back. Doctors and Health & Wellness blogs have launched an online campaign to raise heart health awareness in order to help prevent this debilitating and often fatal condition. There are preventive measures that can help keep heart disease at bay:

·      Regular screening

This is especially important for those who have risk factors such as being obese or family history of heart disease. Health screening assists to uncover developing illnesses and exposes diseases leading to heart diseases such as diabetes.  During the screening, get your cholesterol and blood pressure measured in order to take the necessary steps if they present a problem. Do not wait until it’s too late. The earlier the risk factors are exposed and taken care off, the better chances you have of preventing heart diseases.

·      Adopt a healthy diet

Part of what accelerates the risk factors and weakens the body’s immune system is the consistent unhealthy choices we make with our diet. It is, therefore, crucial to adopt a healthy diet plan that is geared towards reducing the cholesterol levels and increasing the body’s immune system. Avoid excessive salt, sugar, and calories. In addition, to a healthy diet, reducing alcohol intake is a huge part of preventing heart diseases. You can work alongside your nutritionist for the best results

·      Avoid smoking or using tobacco

Tobacco contains chemicals that can lead to plaque buildup in the blood vessels. This buildup can lead to a heart attack. The carbon monoxide in cigarettes gives your heart extra work in order to supply oxygen to your body. Eventually, your blood pressure and heart rate rise. Evidently, the more one smokes and uses tobacco, the more the risk factors increase. Hence, avoid such bad habits for the sake of your health.

·      Sleep

Utmost, get at least seven hours of good sleep. It not only keeps you refreshed and energetic each day but also prevents the risk of heart disease. By getting enough quality sleep, the risk of being obese, depressed, having high blood pressure and diabetes greatly reduces. In case you have trouble getting your beauty sleep, get in touch with your doctor as it might be due to sleep disorders.

Bottom line is to seek to have a healthy lifestyle. Maintain a healthy weight, adopt a healthy diet and avoid using drugs that affect the risk factors and compromise your health. Help keep heart health awareness alive by taking the right steps to avoid heart diseases.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

5 Dire Effects of Chronic Stress on your Health and Wellness

Many people are not too concerned about their stress levels until things start downhill with their health or mental wellbeing. Encountering stress is inevitable, as it can be triggered by almost most anything including health, financial struggles, relationships, family, inadequate sleep and poor dieting to name but a few. Experiencing regular chronic stress can create devastating health implications. These can include:

1.     Mental health complications

 Research has discovered that people who encounter progressive stress are prone to numerous mental health complications such as low memory, depression, personality disorders, anxiety, irritability, fear, sadness, and anger. Stress has the ability to kill brain cells, and shrink the brain, hence complicating our health further. Serious mental health issues can lead to suicide, wasted careers, drug abuse, and reckless behavior. Help is out there to better manage stress levels and enhance mental health.

2.     Cardiovascular system complications

Chronic stress has a reputation for triggering numerous cardiovascular system disorders including heart attacks, high blood pressure, stroke, abnormal heart rhythms and obesity. However, many of these may be partially prevented by living a stress-free lifestyle.  Avoid reverting to unorthodox methods of fighting stress such as drinking, smoking or overeating. Instead, consider jogging, working out, meditating, dancing or swimming to get rid of stress and improve your overall health.

3.     Menstrual problems/sexual dysfunction

Stress-prone females can experience menstrual complications during menstruation. Many men who experience chronic stress regularly can suffer from impotence, low sexual desire or other sexual dysfunctions. Many of these issues can be sorted out through regular exercises, healthy eating, meditation, and yoga, etc.

4.     Skin & hair problems

Stress is affiliated with multiple beauty and hair problems including eczema, psoriasis, acne, premature aging, wrinkles, skin cancer, mouth ulcers and hair loss among others. Such ailments can lead to low self-esteem, lack of confidence, isolation, or depression. In order to protect yourself from such chronic skin and hair complications, health experts recommend regular exercises, meditation, adequate sleep, drinking enough water, and balanced dieting.

5.     Digestive/Gastrointestinal problems

 Many victims of stress experience various digestive/gastrointestinal problems such as irritable colon, GERD, ulcerative colitis and gastritis. It is common for stressed individuals to become vulnerable to diarrhea, belching, and stomachache. Avoid all these by making the right decisions including working out, improving your nutrition, avoiding negative people and drinking adequate water every day.

Now that you know the negative effects of stress on your overall health and wellness, make it your daily goal to live a more stress-free life.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.