Air Force Health Promotion HQ

11/11/2021

#VeteransDay #thankyouforyourservice

#VeteransDay #thankyouforyourservice

11/10/2021

Sleep for a Good Cause

A good night’s sleep can feel like a luxury. Balancing school, work, physical activity, and your family may cause you to go to bed later than you’d like. One in three adults in the United States isn’t getting enough sleep, and over time, this can increase the risk for type 2 diabetes, heart disease, obesity, and depression.

If you have diabetes, too little sleep negatively affects every area of your management, including how much you eat, what you choose to eat, how you respond to insulin, and your mental health.

Proper rest isn’t just important for your diabetes management—it may also put you in a better mood and give you more energy!

https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html

There are many reasons to get a good night’s sleep. If you have diabetes, there are even more. Learn how sleep affects your diabetes management.

11/09/2021

In general, exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. BUT, there are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance.

Learn more: https://www.health.harvard.edu.staying-healthy/the-importance-of-exercise-when-you-have-diabetes

In general, exercise helps control weight, lower blood pressure, lower harmful LDL cholesterol and triglycerides, raise healthy HDL cholesterol, strengthen muscles and bones, reduce anxiety, and improve your general well-being. BUT, there are added benefits for people with diabetes: exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin, countering insulin resistance.

Learn more: https://www.health.harvard.edu.staying-healthy/the-importance-of-exercise-when-you-have-diabetes

11/08/2021

Diabetes Plate Method

No matter which eating pattern works best for you, it can still be hard to know where to start when it comes to building healthy meals that help you manage your blood sugar—while still being tasty.

That’s where the Diabetes Plate Method comes in. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein and carbohydrates— without any counting, calculating, weighing or measuring. Learn more: https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html

Diabetes Plate Method

No matter which eating pattern works best for you, it can still be hard to know where to start when it comes to building healthy meals that help you manage your blood sugar—while still being tasty.

That’s where the Diabetes Plate Method comes in. Using this method, you can create perfectly portioned meals with a healthy balance of vegetables, protein and carbohydrates— without any counting, calculating, weighing or measuring. Learn more: https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html

11/05/2021

Last month, Patrick Health Promotion went around the clinic to give out educational information regarding breast cancer awareness and prevention. They took some “selfies” along the way.

Last month, Patrick Health Promotion went around the clinic to give out educational information regarding breast cancer awareness and prevention. They took some “selfies” along the way.

11/04/2021

Human Performance Optimized: My journey with emotional eating

Human Performance Optimized: My journey with emotional eating

emotional eating My journey with emotional eating October 25, 2021  By: Maria McConville, MS,RDN,CPT* Everyone needs food as fuel to live. But we also eat for reasons besides fueling and satisfying physiologic hunger. For some, eating in response to emotions—whether to express them or suppress th...

11/04/2021

9 ways nutrition experts can support G4G

9 ways nutrition experts can support Go For Green: https://www.hprc-online.org/nutrition/go-green/about-g4g/g4g-performance-nutrition/rd-resources/9-ways-nutrition-experts-can

If you’re a registered dietitian (RD), nutritionist, or health-promotion educator, there are many ways you can get involved with Go for Green® (G4G). Successful G4G 2.0 implementations often have close involvement and support from a nutrition asset who provides expertise, assists local dining-fac...

11/03/2021

Sometimes turning around and changing directions takes help. Reaching out for help is a brave move and can change your future. It’s not too late to turn around and get the life you want.
#325CommunitySupportCoordinator
#SignofStrength

11/03/2021

How Can Type 1 Diabetes Affect Sleep?

Restless leg syndrome (RLS) is a sleep disorder characterized by unpleasant creeping, crawling, tingling or painful sensations in the legs while at rest. The syndrome can be caused by high blood glucose levels, thyroid disorders, and kidney problems, and is a common sleep complication for Type 1 patients.

What to Do:
• Look into your iron levels first
• Cut back your caffeine level as too much of the stimulant has also been shown to cause mild cases of RLS.
• And if you smoke, quit. To***co is a known trigger for RLS.
• Regular exercise may help regulate sleep in general, decreasing the impact of after-dark RLS incidents.
• Hot or cool or compresses, leg massages, and stretching before bed may also provide some relief.
• Lastly, there are several drugs that doctors prescribe to treat RLS. So, if lifestyle changes don’t offer relief, talk to your physician about medicinal options.

https://beyondtype1.org/how-can-type-1- diabetes-affect-sleep/

40-50% of people with diabetes complain of poor sleep. We know, medically, that a diabetes diagnosis itself increases the risk of sleep disorders.

11/02/2021

Lung Cancer Awareness Month #lcam

https://lcam.org/

Lung Cancer Awareness Month #lcam

https://lcam.org/

11/01/2021

People who have prediabetes have a 50% chance of developing diabetes over the next 5 to 10 years. This National #DiabetesMonth, learn how to prevent diabetes by managing or even reversing your prediabetes from the @National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month

People who have prediabetes have a 50% chance of developing diabetes over the next 5 to 10 years. This National #DiabetesMonth, learn how to prevent diabetes by managing or even reversing your prediabetes from the @National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

https://www.niddk.nih.gov/health-information/community-health-outreach/national-diabetes-month

10/29/2021

Happy Halloween! Have fun and stay safe.

https://www.nsc.org/home-safety/tools-resources/seasonal-safety/autumn/halloween

Happy Halloween! Have fun and stay safe.

https://www.nsc.org/home-safety/tools-resources/seasonal-safety/autumn/halloween

10/28/2021

There is no evidence that sleeping next to your phone increases your risk of cancer. The type of energy from cell phones, called non-ionizing radiation, does not cause DNA damage; instead, it’s only established biological effect is heating. Studies of cell phone users have not found any consistent pattern of elevated risk of brain tumors or any other kind of cancer.

Even though there is no clear link between cell phones and cancer, some experts recommend against keeping your phone right next to your head for prolonged periods of time. For that reason, it may be best to keep your phone on a nightstand or in a drawer. In addition, while it is not known to cause cancer, technology in the bedroom can cause sleep disruptions, so it may help your sleep if you don’t bring your phone to bed with you.

https://www.sleepfoundation.org/physical-health/cancer-and-sleep

There is no evidence that sleeping next to your phone increases your risk of cancer. The type of energy from cell phones, called non-ionizing radiation, does not cause DNA damage; instead, it’s only established biological effect is heating. Studies of cell phone users have not found any consistent pattern of elevated risk of brain tumors or any other kind of cancer.

Even though there is no clear link between cell phones and cancer, some experts recommend against keeping your phone right next to your head for prolonged periods of time. For that reason, it may be best to keep your phone on a nightstand or in a drawer. In addition, while it is not known to cause cancer, technology in the bedroom can cause sleep disruptions, so it may help your sleep if you don’t bring your phone to bed with you.

https://www.sleepfoundation.org/physical-health/cancer-and-sleep

10/27/2021

Breast Cancer Myths and Facts: The Truth About 12 Common Misconceptions

Is it true that if I maintain a healthy weight, exercise regularly, eat healthy, and limit my alcohol consumption, I won’t have to worry about breast cancer?

Yes, there is evidence that all these behaviors can help lower your risk. However, they can’t guarantee you’ll never get the disease. There are so many examples of people who do everything right and still get breast cancer.

It’s certainly worth managing the risk factors you can control, such as what you eat and drink and how physically active you are. But it’s still important to get regular screenings, perform breast self-exams, and pay attention to any unusual changes in your breasts.

https://www.breastcancer.org/symptoms/understand_bc/myths-facts

Unless people experience breast cancer in their own lives, or they’re close to someone who does, they might not be able to separate myth from fact when it comes to this disease: who gets it and why, for example, or what treatment involves. True, breast cancer is one of the better-known and more-ta...

10/26/2021

There is a lot of confusion about soy and breast cancer due to the isoflavone content of soy, which are healthy chemicals produced by plants (also known as phytochemicals). Isoflavones can act like estrogen in the body, and certain types of breast cancer have been linked with increased estrogen. However, most of the studies showing an increased risk of breast cancer and isoflavones from soy have been conducted in animals.

More recently, when soy and breast cancer studies are conducted in humans, the results have been different. First, this is thought to be because the dose of isoflavones used in animal studies are much higher. Second, humans process soy differently than animals. For breast cancer prevention, studies have shown that a moderate amount of soy foods are healthy and safe to consume daily for both those eating to prevent breast cancer and for breast cancer survivors. Some human studies have shown that eating soy foods lowers the risk of breast cancer and have been linked to lower rates of heart disease.

#breastcancerawareness

https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html

https://www.aicr.org/patients-survivors/healthy-or-harmful/soy.html

There is a lot of confusion about soy and breast cancer due to the isoflavone content of soy, which are healthy chemicals produced by plants (also known as phytochemicals). Isoflavones can act like estrogen in the body, and certain types of breast cancer have been linked with increased estrogen. However, most of the studies showing an increased risk of breast cancer and isoflavones from soy have been conducted in animals.

More recently, when soy and breast cancer studies are conducted in humans, the results have been different. First, this is thought to be because the dose of isoflavones used in animal studies are much higher. Second, humans process soy differently than animals. For breast cancer prevention, studies have shown that a moderate amount of soy foods are healthy and safe to consume daily for both those eating to prevent breast cancer and for breast cancer survivors. Some human studies have shown that eating soy foods lowers the risk of breast cancer and have been linked to lower rates of heart disease.

#breastcancerawareness

https://www.cancer.org/latest-news/soy-and-cancer-risk-our-experts-advice.html

https://www.aicr.org/patients-survivors/healthy-or-harmful/soy.html

10/26/2021

Pumpkin Decorating Contest 2022

10/25/2021

Photos from Whiteman AFB Nutritional Medicine and Health Promotion's post

10/25/2021

3 ways exercise can help you recover from a concussion

3 ways exercise can help you recover from a concussion

Military Service Members can experience a bump, blow, or jolt to the head and sustain a traumatic brain injury (TBI) during training, combat, or day-to-day activities. The majority of those TBIs are mild cases—or concussions—without major structural alterations that show up in brain-imaging test...

10/25/2021

There are many different apps available for both iPhone and Android that can help you quit smoking:

https://www.healthline.com/health/quit-smoking/top-iphone-android-apps

There are many different apps available for both iPhone and Android that can help you quit smoking:

https://www.healthline.com/health/quit-smoking/top-iphone-android-apps

10/22/2021

Peterson's Health Promotion Team held their first Human Performance Physical Training Leader (PTL) Workshop in partnership with Physical Therapy and Fitness Center.

10/21/2021

Cancer and Sleep: Connections, Disturbances, & Sleep Tips | Sleep Foundation

It is estimated that half of all people with cancer have sleep problems. Some studies have found even higher numbers of sleep disturbances with nearly 70% of women with breast and gynecologic cancers having symptoms of insomnia.

There are numerous potential causes of sleeping problems in people with cancer:

• Pain or discomfort caused by a tumor or by treatment
• Gastrointestinal or urinary problems caused by cancer or its treatment
• Stress, anxiety, and depression that can result from having cancer
• Infection and fever, which may occur because of reduced immune function during chemotherapy
• Side effects from medications, which may cause drowsiness but interfere with quality sleep
• Disrupted sleep schedule resulting from daytime fatigue and napping

More than one of these factors may contribute to sleeping problems, which can vary for any individual depending on the type of cancer they have, the treatment they are receiving, and their overall health, including coexisting conditions.

https://www.sleepfoundation.org/physical-health/cancer-and-sleep

Cancer and sleep have a complex and multifaceted relationship. Learn how sleep can affect cancer risk and treatment and how cancer can interfere with sleep.

10/21/2021

Exercise (Physical Activity)

Being active is good for your health, but it can be hard to find time to exercise.

The tips below may help you become more active:
• Use stairs rather than an elevator.
• Walk or bike instead of driving.
• Park farther away from a store.
• Take your pet for a walk.
• Exercise at lunch or take an exercise break to stretch or take a quick walk.
• Plan active vacations.
• Wear a device every day to keep track of your steps.
• Join a recreational sports team.
• Use a stationary bicycle or treadmill while watching TV.

It’s never too late to adopt a healthy lifestyle.

https://www.komen.org/breast-cancer/risk-factor/lack-of-exercise/

Women who get regular exercise (physical activity) may have a lower risk of breast cancer than women who are inactive. Learn more.

10/19/2021

PHYTONUTRIENT’S CATEGORIES: THINK OF THE COLORS OF THE RAINBOW.

Carotenoids are a group of phytochemicals known as beta carotene, lycopene, lutein, and zeaxanthin. Carotenoids inhibit cancer growth, improve immunity, and support vision and skin health.

• Beta Carotene turns foods orange/ yellow, i.e. carrots, cantaloupe, yams, sweet potatoes, and apricots.
• Lycopene is found in red/orangey foods, i.e. tomatoes, watermelon, grapefruit, and passionfruit.
• Lutein/Zeaxanthin is found in yellow/ orange foods, i.e. bell peppers, cantaloupe, corn, carrots; even salmon and eggs! Lutein and Zaexanthin are known to reduce risk of developing Age-Related Macular Degeneration and cataracts and support eye-health.

Anthocyanins are purplish/blue, i.e. red cabbage, blueberries, cranberries, raspberries. These foods fight inflammation and have anti-tumor properties.
Isoflavones are white and found in soybeans and soy products. Isoflavones inhibit tumor growth and limit production of cancer-related hormones.

Indoles/Glucosinolates are green/white i.e. broccoli, cabbage, kale, cauliflower, and Brussel sprouts. These compounds and foods may decrease cancer-related hormones and prevent tumor growth.

https://www.breastcancer.org/tips/nutrition/reduce_risk/foods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/

PHYTONUTRIENT’S CATEGORIES: THINK OF THE COLORS OF THE RAINBOW.

Carotenoids are a group of phytochemicals known as beta carotene, lycopene, lutein, and zeaxanthin. Carotenoids inhibit cancer growth, improve immunity, and support vision and skin health.

• Beta Carotene turns foods orange/ yellow, i.e. carrots, cantaloupe, yams, sweet potatoes, and apricots.
• Lycopene is found in red/orangey foods, i.e. tomatoes, watermelon, grapefruit, and passionfruit.
• Lutein/Zeaxanthin is found in yellow/ orange foods, i.e. bell peppers, cantaloupe, corn, carrots; even salmon and eggs! Lutein and Zaexanthin are known to reduce risk of developing Age-Related Macular Degeneration and cataracts and support eye-health.

Anthocyanins are purplish/blue, i.e. red cabbage, blueberries, cranberries, raspberries. These foods fight inflammation and have anti-tumor properties.
Isoflavones are white and found in soybeans and soy products. Isoflavones inhibit tumor growth and limit production of cancer-related hormones.

Indoles/Glucosinolates are green/white i.e. broccoli, cabbage, kale, cauliflower, and Brussel sprouts. These compounds and foods may decrease cancer-related hormones and prevent tumor growth.

https://www.breastcancer.org/tips/nutrition/reduce_risk/foods
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/