Category: Get in shape

Children's Health, Diabetes, Get in shape, Healthy Lifestyle, Jacksonville Illinois, Men's Health, Springfield Illinois, Taylorville Illinois

Diabetes is a leading cause of death in the US

Central Counties Health Centers

One in 10 Americans has diabetes, which is equivalent to 30 million people. It can cause blindness, nerve damage, kidney disease, and other health problems if not controlled. It is estimated 84 million adults in the US are at high risk of developing type 2 diabetes. However, people who are at risk for type 2 diabetes can lower their risk by more than half if they make healthy changes such as eating healthy, getting more physical activity, and losing weight. 

So, what are the symptoms of diabetes? 

•    Urinating often 

•    Feeling very thirsty 

•    Feeling very hungry – even though you are eating 

•    Extreme fatigue 

•    Blurry vision 

•    Cuts/bruises that are slow to heal

•    Weight loss – even though you are eating more (type 1) 

•    Tingling, pain, or numbness in the hands/feet (type 2) 

Early detection and treatment of diabetes can decrease the risk of developing complications of diabetes. 

Although there are many similarities between type 1 and type 2 diabetes, the cause of each is very different – as is the treatment. Women with gestational diabetes often have no symptoms, which is why it’s important for at-risk women to be tested at the proper time during pregnancy. 

If you have any questions or concerns about diabetes symptoms speak with your health provider. At Central Counties Health Centers we offer FREE diabetes education classes each month. These take place at our Cook Street location and are taught by the SIU School of Medicine dieticians. You can reserve a seat at our next class by calling Vickie at 217-788-2381. Please leave a message and your name and number. Be sure to mention that you would like to attend the diabetic class.

There is a $50 gift card drawing at the end of each class, but you must attend the entire class to be eligible. Keep an eye out on our Facebook page for class dates. 

Central Counties Health Center, Get in shape, Healthy Lifestyle, Kids, Summer Health

Childhood obesity is a serious issue

Central Counties Health Centers

About one in five, equivalent to 19%, children in the US are obese. Children with obesity are at higher risk for having other chronic health conditions and diseases, such as asthma, sleep apnea, bone, and joint problems, and type 2 diabetes. They also have more risk factors for heart disease like high blood pressure and high cholesterol. 

Children with obesity are more likely to have obesity as adults, this can lead to lifelong physical and mental health problems. Adult obesity is associated with a higher risk of type 2 diabetes, heart disease, and many types of cancers. 

Childhood obesity is influenced by many factors including eating and physical activity, genetics, metabolism, family and home environment, and community and social factors. For some, obesity may be influenced by: 

  • Too much time spent being inactive 
  • Lack of sleep 
  • Lack of places to go in the community and get physical activity
  • Easy access to inexpensive, high-calorie foods and sugary beverages
  • Lack of access to affordable, healthier foods 

There are ways you can help ensure your children are a healthy weight: 

  • Be aware of your child’s growth 
  • Provide nutritious, lower-calorie foods such as fruits and vegetables in place of foods high in added sugars and solid fats. 
  • Make sure drinking water is always available as an alternative to sugary beverages and limit juice intake. 
  • Help children get the recommended amount of physical activity each day. 
  • Be a role model. Eat healthy meals and snacks and get the right amount of physical activity every day. 

Eating healthy on a budget is doable 

Make a plan before heading to the store: 

  • Plan your weekly meals 
  • Make a grocery list – and stick to it 
  • Look for discounts and deals 

Central Counties Health Centers receives deliveries of fresh fruit and vegetables from the Central Illinois Foodbank every Tuesday and Thursday. You can grab what you need at the Cook Street location year-round. 

If you have any concerns about your child’s eating habits or involvement in physical activities speak with your health provider.  

Central Counties Health Center, Get in shape, Healthy Lifestyle, Uncategorized

Six simple tips for getting in shape after the holidays

Central Counties Health Centers

We all know how easy it is to overindulge during the holidays. That’s why we’ve put together six simple habits that will help you feel healthier, increase your energy levels, and set you up for a great year.

 

Stay hydrated

Drink plenty of water. Your body functions best when it’s hydrated. Drinking plenty of water flushes out toxins and excess sodium (salt). It also helps ease constipation.

 

Eat fiber-rich foods

During the holidays it was probably more of a challenge to stick with your regular eating habits. Your intake may have included foods with high sugar content and less fiber, especially if you were eating a lot of processed foods.

 

Eat regularly

During the holidays it’s more challenging to stick to a schedule. You should be eating breakfast within an hour of waking up and eating every three to five hours throughout the day. Start your day with a healthy meal, not one packed with sugar. Evenly spaced meals will help regulate your blood sugar and insulin levels and level out your appetite.

 

Get enough sleep

It’s really important to get the right amount of sleep. If you have some catching up to do that’s ok. But also make sure you’re not oversleeping.

 

Plan to exercise

If your exercise plan went out of the window, it’s time to get back on track. If you’re struggling to get back to your routine there’s no harm in creating a plan. Your workout regime will depend on your health, age, diet, schedule, and goals. If the weather is preventing you from heading outdoors you could walk in the mall or follow a workout on YouTube at home.

 

Be kind to yourself

If your intention is to improve your overall health in 2019 don’t be too hard on yourself. Take it one step at a time. You can make big improvements to your diet by making small changes. If you’re not used to working out start slow; take a walk around the block during your lunch hour, kick a ball around the park with the grandkids, or find a beginners exercise class on YouTube. When it comes to your diet the best policy is eat a balanced one with plenty of fresh fruit and vegetables, not too much sugar or saturated fat, lots of fiber, and don’t forget protein.