Prevention Is Power: Taking Charge of Your Health with Preventative Care

A few examples of nutrient-dense, processed foods include chopped bagged lettuce, microwavable brown rice, dried beans, and low-sodium canned vegetables. A few questions you can ask yourself when comparing foods to make the best choice for you include:

• How many ingredients are there? Can I pronounce all the ingredients?
• Is sugar or refined flour listed in the top 3 ingredients?
• How much sodium, saturated fat, and added sugars are there per serving?

Cholesterol is a waxy, fat-like substance naturally produced by your body.  It is used to build cells and certain hormones and, in the proper amounts, supports good health.

Cholesterol comes from two sources:

1.  Your liver

2.  Foods derived from animals

Meat, poultry and full-fat dairy products all contain cholesterol, called dietary cholesterol. These same foods are high in saturated and trans fats. These type of fats cause your liver to make more cholesterol than it otherwise would. For some people, this added production means they go from a normal cholesterol level to one that’s unhealthy.

Cholesterol in your blood is carried through your body on lipoproteins: 

·  Low-density lipoprotein (LDL) - also referred to as “bad” cholesterol 

·  High-density lipoprotein (HDL) - aka “good” cholesterol. 

Elevated levels of “bad” LDL cholesterol cause plaque to build up in your blood vessels. Plaque are fatty deposits. A buildup of plaque may lead to heart attack, stroke, or other health problems.   

Elevated levels of “good” HDL cholesterol may lower your risk for health problems. HDL cholesterol carries cholesterol and plaque buildup from your arteries to the liver, so it can be flushed out of the body. 

Unhealthy cholesterol levels are often caused by lifestyle habits, such as unhealthy eating patterns, smoking or not getting enough physical activity.  Sometimes, higher cholesterol levels can be caused by genetics. 

Preventative, routine blood screenings can show whether your cholesterol levels are within the normal range.  

To help get your cholesterol levels into the healthy range, you may need heart-healthy lifestyle changes or medicines. 

Stress manifests in different ways, unique to each individual. Once a source triggers stress, various symptoms emerge unless the person uses effective coping skills to manage the problem. The most common symptoms of stress and the percentage of people who experienced them include:  

• Irritability and anger 

• Fatigue or low energy 

• Muscle tension 

• Appetite changes 

In the moment, it might feel like stress is an annoyance that comes and goes with certain events. But it can leave an immediate and prolonged impression on a person’s mental and physical well-being. The short-term physical symptoms of stress include headaches, muscle tension, fatigue, elevated heart rate, upset stomach, and trouble sleeping. Mental health symptoms include irritability, restlessness, and lack of focus. 

In the long run, consistently high levels of stress can cause depression, anxiety disorders, gastrointestinal problems, and weight gain. Prolonged stress has even been linked to heart disease. 

Sufficient water intake is important every day, of course, but it's even more critical to sip when you are stressed. A faster heart rate and adrenaline rush sets off a stress-cycle in your body that, over time, can be damaging to your health, and is even associated with increased risk for conditions such as diabetes, obesity, and cardiovascular disease.