Healthy Heart Healthy Life

When we think of February, our first thoughts come to Superbowl Sunday and Valentine’s Day.  But an important February theme that is sometimes overlooked is Heart Health Awareness Month.

Heart disease is a widespread health challenge that affects hundreds of thousands of Americans.  The CDC states that 659,000 people in the United States die from heart disease every year—that’s 1 in 4 deaths. The goal of this month’s blog is to look at ways to help improve your heart health. Even if you are living with heart disease, you can improve your odds of living a long and healthy life through lifestyle modifications.

• Get moving. Exercise and physical activity can reduce the risk of heart disease by improving the strength of the heart and helping to keep the arteries and blood vessels flexible, so blood can flow regularly.  The American Heart Association recommends 150 minutes of moderate exercise per week to reduce the risk of heart disease.  Try performing exercises such as walking or cycling and then build to more intense exercise.

• Healthy diet. Studies show that diets that are high in fruits and veggies while limiting saturated fats, salts, and fatty meats can reduce the risk of heart disease.  One diet that is healthy and nutritious is the Mediterranean diet, which focuses on fresh fruit, veggies, nuts, and fish instead of processed meats.

• Reduce stress. When we feel stressed out, our heart rate and blood pressure increase, which causes extra strain on our cardiovascular system.  Take some time to decompress and take care of yourself.  Reading a book, listening to music, or taking a hot bath are just some examples of practicing self-care.

• See your physician regularly. Regular check-ups with your primary care physician will monitor your heart rate, blood pressure, cholesterol, and fasting glucose, which are all factors that can play a role in your risk for cardiovascular disease.  By seeing your doctor regularly, you can know exactly where you are and what areas you need to improve.

In addition, wearing red on the first Friday of February (2/4/2022) is a symbolic gesture to spread awareness of heart health and a commitment to take care of your own health.  Show your support by wearing red and making the conscious effort to improve your health and supporting others around you.

For more information and resources, please see the CDC’s webpage for American Heart Month.

American Heart Month Toolkits 2022 | cdc.gov

2022 New Years Resolution

 Happy New Year, everyone!  With 2022 upon us, I know that I’ve started to reflect upon my life and think about areas where I can improve upon.  There are areas where I’m happy and content with how far I’ve come, but there are also certain aspects of my life that I want to grow. 

If 2021 was difficult and challenge, just know that a New Year brings a fresh start!  We can leave the past behind us and focus our attention on what we can do right now.  

Below are some tips on how to make the most of 2022 and keep those positive changes coming. 

• Switch up your goals.  When we look at our list of things we want to change, we might feel overwhelmed at how much we need to accomplish.  Try setting smaller goals per month and divert your focus and attention to that goal.  Whether it’s sleeping more, adding exercise to your day, or reducing your sugar intake, focusing on one task as opposed to multiple goals will make your resolutions less daunting and more achievable. 

• Think positive.  Our brains are naturally wired to ruminate and dwell on things that we haven’t accomplished.  If we exercise four days a week and skip three days, most of us will beat ourselves up for the days that we lost focus.  Instead of beating ourselves up, shift your perspective and reframe your thoughts.  If we reframe this example, you are still exercising most days of the week and that was an improvement from when you first started.  That is a great accomplishment in itself!  Just know that what you think, you attract, so think positively about yourself and your resolution. 

• Use smaller milestones.  If we compare our resolution to climbing Mount Everest, most of us want to reach the top of the mountain as quickly as possible.  However, the journey to reach a goal is going to naturally have ups and downs.  Some weeks you’ll make significant progress, and other weeks you will take a couple of steps back.  Think about reaching smaller milestones as opposed to reaching the mountain in record time.  For example, if your goal is to lose 40 pounds, think about breaking it down to smaller 5-pound increments.  This way, you can manage your expectations and reward yourself with a healthy treat every time you reach another smaller milestone. 

Finally, if you are interested in improving your mind, body, and spirit, we are offering a virtual health and wellness program called New You, New 2022.  All employees and physicians are welcome to participate and there are prizes for KP North Valley employees! 

Reflections on 2021

Happy Holidays everyone!  Can you believe 2021 is almost over and 2022 is right around the corner?  This year has flown by with challenges, obstacles, and personal growth for everyone.  It’s been a whirlwind of change and learning how to adapt in this new virtual world.  

However, when we constantly think about the future and planning on what happens next, we forget to reflect on our lives and process the change that has occurred.  Life moves by so quickly and we are constantly in a state of change.   Personally, I can get into the habit of thinking about the future, and I forget to learn and grow from life’s obstacles and challenges.  

As we wrap up this year, it is beneficial to stop and take some time to reflect on where we are.   Below are some tips on how to reflect and grow for 2022. 

• Start with the positives of 2021.  What went well this year?  What areas did you improve in?   What are you grateful for?  Starting with positivity is beneficial because it will recognize your accomplishments and growth for the year.  The positives of 2021 can be big or small, so get those creative juices flowing! 

• Move into the obstacles of 2021.  What was challenging to you?  What areas can you work on?  Was there anything that you could’ve done differently?   These questions might be difficult to address and examine so be kind to yourself and have self-compassion.  Take as much time as you need to digest these topics.   Then, we can look at these obstacles as motivation for us to evolve and improve ourselves.  

• Growth for 2022.  Now that we’ve seen what has worked, what can be improved upon, we can determine the best action plan for 2022.  Let’s get excited for 2022!  What are some goals and resolutions you want to accomplish for the new year?  How can we improve upon the things that didn’t work for 2021?  How can we make ourselves better and enrich our lives?  

Using a journal will help write down your thoughts and look back if you forget where you want to go.  And, we can look back later and see how much we’ve improved and give ourselves credit for our accomplishments and personal growth. 

I wish everyone a great holiday season and look forward to 2022 with you all! 

Thanksgiving Gratitude

With Thanksgiving fast approaching, my mind drifts to a busy kitchen filled with delicious food and warm smiles all around.  I can imagine spending quality time with my loved ones and sharing food with great company.  These memories will stick with me for the rest of my life. 

The global pandemic has caused a shift in our professional and personal lives.  I know that my life has changed drastically in the past year and a half.   Last year we did a virtual thanksgiving and I got to see my friends and family through Zoom and FaceTime.  The experience was different, but still heartwarming none the less. 

This year, whether you are doing thanksgiving in person or virtually, we can still create great memories with our significant others.  Below are some tips on how we can make the most of what we have.  And what is already within our reach is always enough.  

• Extend invitation to someone who would enjoy the company.  Is there someone in your extended group that you haven’t talked to or seen in a while?  If so, maybe this person feels lonely and would appreciate the invitation from you.  Reconnecting with people you haven’t seen in a long time would help you remember why this person was important to you in the first place. 

• Share your gratitude with your significant others.   Sometimes a simple “thank you” or “I appreciate you” goes a long way.  Letting people know that you care about them or writing a card or letter for them to read will make their day.  People don’t know how we’re feeling or what’s on our mind, so expressing it will make you and that person feel special. 

• Give back however you can.  This can be anything such as donating time, money, giving a meal to others, or just helping a friend in need.  Small efforts to help our fellow brother and sister might seem small, but it makes a world of difference to those in need. 

Walking 

Walking outside and watching the leaves change color is one of my favorite activities to do during the Fall season.  I can feel the cool breeze brush against my skin and the air is crisp and refreshing.  My dogs are especially happy to run around and play in the grass as I enjoy being outside. 

Take a Walk 

October is a great time to get out and stay active through walking.  Even if you are just starting an exercise program or haven’t been active during the summer, anyone can benefit from engaging in physical activity.  Walking can burn calories, decrease stress, and increase your energy. 

GoKP Walktober 

GoKP is also offering a great walking program called Walktober.  Walktober is a virtual walking program aimed to increase your physical activity through walking and staying active.  The 30 days include setting daily step goals, viewing scenic images of beautiful landscapes, and has an option for joining together as a team with your coworkers.   Moreover, the program also provides activities for your children to stay active so the whole family is engaged and thriving. 

Register for Walktober

To sign up for the GoKP Walktober program, please click on the link . 

My hope for you all is to continue to stay active and take care of your health.  Just know that small steps can lead to big changes in mental and physical health.  Take care all! 

Breathing with One Moment Meditation

Stress is something that we experience at one time or another and knowing how to de-escalte this is an important tool to manage our well being. In this month’s Kevin’s Pick, we will show you a simple breathing and meditation exercise you can perform any where.

Breathing with One Moment Meditation

• Take a moment to sit and breathe as Kevin takes you through a One Moment Meditation exercise.

Safety Tips to Beat the Heat

As we wind down and move into the end of summer it’s important to regularly practice outdoor safety tips.  Your health and wellbeing are important and should be protected during excessive heat.   Below are some useful tips and please enjoy the rest of your summer! 

Tips For Heat Safety

• Hydrate!  If you are exercising during the heat, always carry water with you and drink frequently.  The rule of thumb is that if you are feeling thirsty, you are already dehydrated.  Avoid added sugars in your drinks. 
• Wear sunscreen and reapply frequently. Read Summer Sun Safety for more tips.
• If bugs are a problem, please remember to wear protective layers and use bug spray. 
• Don’t push yourself and know when to take a break.  

Heat Stroke

• Heat strain and heat stroke can cause serious damage to your body.  I’ve experienced these symptoms and I was lucky enough to rest and rehydrate in order to recover.  Symptoms include:
  • Painful muscle spasms 
  • No sweating 
  • Goosebumps
  • Headache 
  • Clamminess and pale skin 

Finally, due to the heat and dry conditions, always remember to put out campfires and avoid potential fire hazards.  

Summer Memories to Last a Lifetime  

With most of California’s restrictions lifted, we are now able to go out and make the most of this summer!  I know there are a ton of activities I’m looking forward to participating in but haven’t been able to do so.   

Below are some tips on how to make memories to last a lifetime.  Also, please be mindful and protect yourself and others as you engage in these activities.   

Take Time to Go Outside

Studies show that sunshine is a natural remedy to help with depression, anxiety, and stress.  Personally, I love the feeling of the sun against my face and the wind against my skin as I go for walks.  Whether you are walking your dogs, taking a stretch break outside, or getting your steps in before work, everyone can use some time outdoors.  Remember to protect yourself from the sun!  

Go on a Digital Vacation

When I was in middle school, I couldn’t wait to have a cell phone.  Being connected to all my friends was the most gratifying feeling in the world.  Nowadays, I realize the importance of disconnecting and being present right here and right now.  There are so many distractions on social media, which can cause unnecessary stress and cause you to lose focus of what’s important.   

For a couple of minutes each day put the phone and laptop down.   Enjoy your coffee while listening to the wind rustle the leaves and watch a sunset without distractions.  Let future self-take care of future tasks.  

Take Some Time for YOU  

We are constantly on the go.  Our minds are always thinking about the future, and we focus on what we need to accomplish as opposed to resting and relaxing.  This can cause us to stress and miss out on what’s right in front of us. 

John Lennon’s famous quote of “the time you enjoy wasting, is not wasted time” holds true on how to make the most of your summer.  Whether it’s reading a book, spending time with loved ones, or just taking care of yourself, investing in your own happiness and well-being is never wasted time.  

If you are interested in entering a challenge to win prizes and make the most out of your summer, please join us for Summer Bucket List, a 4-week long program for employees and physicians. This is a virtual program aimed to increase physical activity and to encourage you to spend time outdoors through hiking, going to the beach, and spending time with loved ones and friends. Please click here https://livewellbewellnvly.org/summer-bucket-list/ to register.

Summer Sun Safety

Summer is fast approaching and many of us are excited to enjoy the outdoors and sun.  I for one love to go to the beach and place my feet in warm sand.  However, as much as we enjoy the outdoors, excessive sun exposure can cause damage to your skin, which include premature wrinkles and skin cancer.

Sun Safety Tips

Below are some of my favorite tips to safely enjoy the summer without potentially damaging my skin. 

• Wear sunscreen often.  Put it on at least 15 minutes before sun exposure and apply all year long.   SPF 30 or higher is adequate. 
• Reapply sunscreen every 80 minutes, or more often if you are exercising or in the water. 
• Wear sun protective clothing such as sunglasses, wide brimmed hats, long sleeves, or pants. 
• Avoid being in the sun from 10am to 2pm as the sun’s rays are strongest.
• Tanning beds may give your skin a bronzed look but avoid as these can lead to premature aging of skin and skin cancer. 

Have a great and safe summer! 

Neck & Shoulder Stretches

This month’s blog will cover more neck and shoulder stretches.  I’ve noticed that my upper back and neck are stiff and sore after working on my laptop.  Even looking down at my phone or reading a book on my lap causes my upper body to tense and become stiff.

The stretches below are meant to improve your mobility in the office or at home.  Taking small breaks can increase your range of motion while simultaneously reduce pain in your shoulders.

Chest Opener with Back Extension

Sit up tall in your chair and place your hands on your ears.  Take a deep breath and pull your elbows apart while simultaneously squeezing your shoulder blades together.  Then, lean back and look back while looking to the wall behind you.  Hold for 15 to 20 seconds.

Smell Your Arms (Yes, really!)

Turn your head and pretend as if you are smelling your underarms.  Use your hand to gently pull against the side of your neck so you can deepen into the stretch.   Hold for 20 seconds on each side. 

Doorway Chest Stretch

Place your forearm against a doorway/wall and keep your elbow at 90 degrees.  Lean into the doorway/wall and twist your body so you are looking over your shoulder.  Hold this stretch for 20 seconds to open up your chest and upper back.