By 2030, more than 76 million people worldwide will struggle with Alzheimer's Disease, and many more will experience some type of brain health issues. National Alzheimer's Month 2021 is an opportunity to learn more about Alzheimer’s disease and to start conversations with those you love about brain health.

What is Alzheimer’s Disease?

Alzheimer’s is a disease that harms nerve cells and tissue in the brain, affecting a person’s ability to remember, think, and plan. As of now, there is no cure.

The cause of Alzheimer's disease is thought to be an abnormal build-up of proteins called amyloid plaques in and around brain cells that makes it difficult for neurons to "talk" to one another.  Another type of protein that leads to Alzheimer’s disease causes “tangles” in the brain cells.

Communication between neurons in the brain is important for almost every biological function our bodies need to carry out. This includes everything from talking to sleeping to remembering where we placed the remote, or what our address is.

When Alzheimer’s disease affects the brain, a person’s quality of life is directly impacted. They may start with mild memory loss. Over time, the plaques and tangles in the brain take over, making it difficult for the people we love to function as they were once able to.

What Can We Do to Minimize Alzheimer's Disease?

National Alzheimer's Month is a perfect time to learn more about what you can do to help reduce your risk of developing Alzheimer’s disease. 

While it’s true that Alzheimer’s primarily affects those over 60, there are lifestyle choices we can begin to make earlier in life to minimize the risk of developing it. 

National Alzheimer's Month 2021: Prevention

According to the Alzheimer’s Association, the following actions can help reduce your risk of developing Alzheimer’s disease. :

1. Get regular exercise. Exercise helps to clear toxins from the brain and oxygenate it, keeping your neurons healthy. The Mayo Clinic advises that physically active people are less likely to develop dementia and Alzheimer’s Disease.
2. Reduce stress. Stress causes hormonal and vascular changes in the brain that can harm it. Eliminating stress can help to protect the brain against Alzheimer’s disease. Try a yoga class, meditation, deep breathing exercises, walking in a park, or talking with close friends to relieve stress. 
3. Eat healthy foods that reduce excessive inflammation. Excess inflammation harms the brain. Numerous studies have shown that Alzheimer’s is impacted by lifestyle choices that cause inflammation. Foods that reduce inflammation include the spice turmeric, leafy greens, nuts, healthy oils like olive oil, tomatoes, fruits like blueberries and goji berries, and Omega 3-rich fish like salmon. 
4. Get restful sleep. Sleep is essential for the brain to rid itself of toxins and to repair neurons. Talk to your doctor to find out how much sleep is ideal to allow your natural rest and repair process to happen.
5. Keep your brain active. The old axiom, use it or lose it, stands true for the brain. Do crossword puzzles, listen to music, learn to play an instrument, play cards, or read a book to keep your brain active and engaged. 

National Alzheimer's Month reminds us to focus on brain health and to put practices in place that can reduce our risk of developing dementia and Alzheimer’s disease.

Diabetes affects millions of Americans every single day. According to the CDC, around 1.5 million Americans learn they have diabetes each year. 

American Diabetes Month is held every year in November to raise awareness and help people living with this illness. Events and classes are held to teach people about diabetes, answer questions, and help people learn to prevent or manage diabetes.

What is Diabetes?

The World Health Organization states 422 million people have Diabetes worldwide. According to the CDC, 

“Diabetes is a chronic (long-lasting) health condition that affects how your body turns food into energy.”

What does that mean? 

Our bodies turn much of the food we eat into different types of sugars. Normally, when this happens, and our bodies recognise that our sugar levels have gone up, the pancreas will produce insulin which let’s our bodies use that sugar for energy.

But, if you have diabetes, your body doesn’t make enough insulin or can’t use it as well as it should.

This can be dangerous because, over time, having too much sugar in our blood can lead to complications like heart disease, kidney disease, and vision problems.

Types of Diabetes 

There are two types of Diabetes that anyone can develop at any age.

• Type 1 Diabetes: In type 1 diabetes (this type used to be called juvenile diabetes or insulin-dependent diabetes) the body produces little to no insulin. It’s important to know that anyone can develop type 1 diabetes at any age. 

You can learn more about type 1 diabetes, including risk factors, symptoms, and treatment, here. 

• Type 2 Diabetes: Type 2 used to be known as adult-onset Diabetes. However, type 2 diabetes is becoming more common in children and teens, especially in the US. In this type of diabetes, the body does not make enough insulin, and the body does not respond to the insulin that is made as well as it should. 

You can learn more about type 2 diabetes, including risk factors, symptoms, and treatment, here.

What Causes Diabetes?

Many people think that eating too much sugar causes diabetes. However, there are many risk factors that can make someone more likely to develop diabetes. According to the Mayo Clinic, these include:

• Genetics and family history
• Environmental factors
• Geography
• Race or ethnicity
• Inactivity
• Age
• Weight
• Certain medical conditions like prediabetes, high blood pressure or cholesterol, and polycystic ovarian syndrome.

How to Prevent Diabetes

Although family history plays a big role, there are many steps you can take to lower your chances of getting diabetes. According to Harvard's School of Public Health, these include:

• Controlling your weight
• Getting exercise
• Eating a balanced, healthy diet
• Managing stress
• Quitting smoking

Of course, anyone can develop diabetes, even those who are healthy and active. So, it’s important to recognize the symptoms and talk to your doctor about anything that concerns you!

How can American Diabetes Month Help?

Every year during American Diabetes Month, the American Diabetes Association chooses a theme to help focus their campaign. For instance, in 2019, the theme was "Count Me In." The focus of that theme was to help people learn about the risk factors of diabetes and to help them make healthy changes in their life.

Celebrating American Diabetes Month 2021

American Diabetes Month 2021 will focus on prediabetes and making healthy changes. Prediabetes is the stage of the disease before diabetes actually develops. And the good news is, that for many, it is easily reversible at this stage.  

Individuals with prediabetes have blood sugar levels that are higher than normal. THis is measured with a blood test called A1C. This test gives doctors an average of your blood sugar levels over the last 2-3 months.

The CDC states people with prediabetes have an A1C level of 5.7 to 6.4.

Although many people won't have symptoms of prediabetes, some might have symptoms of actual diabetes. According to the ADA, these symptoms can include:

• Being really tired 
• Losing a lot of weight
• Being hungry all the time
• Being thirsty all the time
• Having to urinate constantly

If you or a loved one has these symptoms, be sure to see your doctor.

During American Diabetes Month 2021, you can learn about prediabetes and take steps to help keep your blood sugar levels normal, or get them back to normal! 

What Can You Do to Help?

Diabetes can have serious, long-lasting effects on those living with it and their loved ones. And, while there is no cure, medication and lifestyle changes can help people with diabetes feel better and live longer, healthier lives.

With the help of American Diabetes Month 2021, you and your loved ones can help spread awareness on diabetes and join the fight to end it for good.

This November, you can make a difference in the life of someone living with epilepsy by participating in epilepsy awareness month!

Epilepsy is one of the oldest-known medical conditions, but many people still don't understand what it is, how many people it affects, or how they can help. During Epilepsy Awareness Month, The Epilepsy Foundation and other advocates work together to raise awareness on the challenges that people with epilepsy may face and support those living with epilepsy.

What is Epilepsy?

According to the CDC, epilepsy, or seizure disorder, is a medical condition where people have seizures. A seizure is a short change in brain activity. These seizures can last seconds or minutes and can happen at any time, to anyone, anywhere. This unpredictability can create unique challenges for those living with epilepsy. 

How Common Is Epilepsy?

Epilepsy is one of the most common conditions that affect the brain.

The Epilepsy Foundation says that:

• 1 in 26 people will develop epilepsy at some point in their lives
• 3.4 million people in the US are currently living with epilepsy
• There are 150,000 new cases of epilepsy every year

Who is at risk?

Epilepsy can happen to anyone, no matter how old they are. In fact, according to the Epilepsy Society, most people are diagnosed with epilepsy when they're still under 20 years old. 

Is there a cure?

There is no cure for epilepsy currently. However, the CDC has tips for people to help manage their seizures, including:

• Taking medicine.
• Talking with your doctor regularly
• Avoiding triggers like flashing lights
• Keeping a record of your seizures
• Getting good sleep
• Lowering stress

How can Epilepsy Awareness Month Help?

It's important to spread epilepsy awareness so people can know how to support someone with seizures and when to get help from a doctor. 

The National Institute on Neurological Disorders and Stroke say that over 60% of people with epilepsy have focal seizures, meaning they don't shake and jerk like in more recognizable seizures.

According to the Epilepsy Foundation, there are many types of seizures like absence seizures, where people stare off into space for a bit, febrile seizures that happen because of high fevers, and many more.

Epilepsy Awareness Month helps by sharing this information and raising awareness on the many types of seizures.

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During Epilepsy Awareness Month, You Can Help By:

• Learning first aid for seizures
• Donating to help pay for research
• Learning and spreading awareness about the different types of seizures
• Spreading awareness on how serious epilepsy can be
• Encourage people to recognize the signs and get help

What to Do if You See Someone Having a Seizure

It can be scary to see someone having a seizure. But knowing what to do can make a big difference. 

• Stay with the person until the seizure ends and they are fully awake. After it ends, help the person sit in a safe place. Once they are alert and able to communicate, tell them what happened in very simple terms.
• Comfort the person and speak calmly.
• Check to see if the person is wearing a medical bracelet or other emergency information.
• Keep yourself and other people calm.
• Offer to call a taxi or another person to make sure the person gets home safely.

Should I Call 911 if Someone is Having a Seizure?

Typically, seizures don’t require emergency medical attention. But certain conditions or situations can be more serious and require medical attention. 

According to the CDC, you should only call 911 in the following cases:

• The person has never had a seizure before.
• The person has difficulty breathing or waking after the seizure.
• The seizure lasts longer than 5 minutes.
• The person has another seizure soon after the first one.
• The person is hurt during the seizure.
• The seizure happens in water.
• The person has a health condition like diabetes, heart disease, or is pregnant.

Of course, if you’re unsure, it’s always best to err on the side of caution. Don’t hesitate to call 911 if you feel the person is in any danger.

What NOT to Do if You See Someone Having a Seizure

According to the Epilepsy Foundation, 

1. You should NEVER force something into the mouth of someone having a seizure.  Forcing something into the mouth of someone having a seizure can cause injuries like chipped teeth, cut gums, or even break someone's jaw.
2. DON'T restrain someone having a seizure. You’re more likely to hurt them than the seizure is. Most seizures end in a few seconds or a few minutes on their own.

Spreading Hope and Awareness

During this epilepsy awareness month, you can help spread education and hope just by sharing information. Join the fight to find a cure and raise awareness this epilepsy awareness month!

Learn more about how you can make a difference here!

Mustaches have become a symbol of awareness for men's health during the month of November.

From handlebar mustaches to the classic English mustache, the famous mutton chops, and even the famous “Monopoly man” mustache. 

You may have noticed that November is the month of the mustache. You may have even heard of No Shave November. But you may be wondering just what facial hair has to do with awareness.

What is Movember?

Movember is the only global charity focused solely on men’s health.

Cleverly combining the words mustache and November, Movember is helping to transform how men think about their health – and how they act on it.

During the month of November, the charity, their partners, and advocates worldwide focus on raising awareness and funding for research on critical issues in men’s health. Their main focuses are on mental health and suicide prevention and prostate and testicular cancer.

Why is Movember Important?

According to the Movember charity, 

“Men’s health is in crisis. Men are dying on average 6 years earlier than women, and for largely preventable reasons.”

According to the American Foundation for Suicide Prevention, in 2019 men died by suicide over 3.5 times more than women did. Jill Harkavy-Friedman of the AFSP says:

"Men seek help for mental health less often...they're a little less likely to know they have whatever stresses or mental health conditions that are putting them at greater risk for suicide."

Prostate and testicular cancer are also leading causes of death among men. And testicular cancer is the most common cancer in young men. 

Movember allows us to raise awareness on these cancers to help with early detection and treatment that can be life-saving!

How is Movember Helping?

The Movember charity is the leading charity fighting for awareness on men's health. Since 2003, the foundation and their partners have raised funds to help more than 1,250 projects focused on men's health issues.

They’ve also created a social media storm with the hashtags #movember #menshealth and #mentalhealth on Twitter and Instagram! Memes have also been big since the start of Movember, making their mark on Reddit threads everywhere.

Projects that have been funded through the help of Movember include:

• Clinician Scientist Awards to help progress prostate cancer research
• Men in Mind that helps doctors better understand their male patients and men's distress
• Assisting Fathers in Mourning to help fathers who are grieving the loss of a child
• GAP5-TIGER trial to find treatment for testicular cancer that keeps coming back

How Can I Help?

There are many ways you can help this Movember besides growing a mustache! 

Some ideas to help include:

1. Encourage others to grow their mustache and share it on social media! The more people who participate and talk, the more awareness is spread on men's health!

2. Donate once through the Movember website, or set up a fundraiser on your own to help your choice of men's health charity. Some great charities to consider besides Movember are:

• Prostate Cancer Foundation
• Testicular Cancer Society
• The Face It Foundation
• American Foundation for Suicide Prevention
• Local charities to help men in your community, such as the Salvation Army

3. Team up with your school, work, or family and join one of Movember's fundraising challenges while competing against other teams! Some challenges you can join today include:

• Mo first-responder challenge
• Big mustache on campus challenge
• NHL hockey fights cancer challenge
• Mo LGBTQ Challenge
• Mo business club challenge
• Mo wispy lips challenge

4. Educate yourself on the signs of depression. 

According to Suicide Awareness Voices of Education, or SAVE, some warning signs of someone who might be thinking of suicide include:

• Talking about wanting to die
• Looking for a way to end their life
• Talking about feeling hopeless 
• Giving away items
• Talking about plans for suicide
• Increasing drug or alcohol use
• Worsening anxiety or depression

If you notice these signs, reach out for help. Share the suicide hotline number of 800-273-8255. Even if you don't know someone struggling with thoughts of suicide, sharing warning signs and resources for suicide prevention on social media can help save lives not just in Movember, but every month! And remember, if you feel this is an emergency and your loved one's life is at stake, dial 911 and get help right away!

Be the Change for Men Everywhere this Movember

It’s important that we work to create a world that understands the unique health needs faced by individuals and groups of individuals and prevents premature deaths. This Movember, you can help to raise awareness on men's health and save lives. Whether it's by growing out a mustache, encouraging others to, or by sharing the message of Movember, your voice counts!

Most people think being healthy is all about exercising and eating right. But did you know that your emotions and paying attention to how you feel are all important parts of being healthy? 

It's true! 

Emotional Wellness is a critical part of your overall health and wellbeing. In fact, studies show that feeling well supported emotionally and socially can help prevent illness and early mortality and help recovery from injury or illness. 

What is Emotional Wellness?

According to the National Institutes of Health, emotional wellness (or emotional wellbeing) is your ability to handle stress and sudden changes in life. 

And the National Center for Emotional Wellness defines it as, 

“an awareness, understanding and acceptance of our feelings, and our ability to manage effectively through challenges and change.”

Some of the signs of emotional wellness from the University of New Hampshire include:

• Sharing your feelings with others
• Saying "no" without feeling guilty
• Being able to relax
• Feeling happy with life
• Having friends and family that support you

Why is Emotional Wellness Important?

According to the Earl E. Bakken Center for Spirituality and Healing at the University of Minnesota, it's important for people to let go of negative emotions and begin a path toward healing and emotional wellbeing.

Over time, feelings that are left unresolved, such as anger and resentment, impact the chemical balance in our brains, depleting feel-good hormones and releasing stress hormones such as adrenaline. These hormones cause chronic stress that according to the University of Minnesota, can cause premature aging, high blood pressure, and even cardiovascular disease and digestive issues.

The CDC also says stress can cause:

• Headaches
• Body pain
• Chronic health problems
• Trouble sleeping
• Trouble focusing
• Anger
• Sadness
• Frustration

Ultimately, emotional wellness is part of our total wellbeing. Regardless of how healthy we are physically, how well we eat, how much we work out...if we aren’t well emotionally, we are more susceptible to a variety of problems and illnesses. 

How Can I Improve Emotional Wellbeing?

The good news is that everyone can learn to handle stress and improve their emotional well-being. It all starts with paying better attention to your emotions, focusing on self-care, and putting yourself first!

The NIH has come up with ways to help people improve their emotional wellness, including:

• Reducing stress
• Getting better sleep
• Having a positive outlook on life
• Practicing mindfulness
• Reaching out to friends and family
• Getting help when you lose a loved one

Although these are some great ways for people to improve their emotional wellness, everyone is different and can have their own ways of dealing with stress and improving their emotional wellbeing.

Maybe you like to write poetry, or make art, or play loud music on your drums to let loose! Maybe you like spending time alone to unwind instead of with family. 

What’s important is that you find what's right for you and know that it's okay to take time for yourself. 

Gaining emotional wellness is a process that takes time to get right!

So don't feel discouraged if you still feel yourself getting stressed. It's normal, and overtime you'll learn what works best for you to decompress.

By improving emotional wellness, you can be able to better handle problems in life and gain what is known as "resilience." Resilience, according to the NIH, is our ability to have less negative emotions and bounce back when life gets rough. 

How Does Emotional Wellness Month Help?

Mental health is health, and while technically October is Emotional Wellness Month, you can help shed light on the importance of having a strong emotional wellbeing all year long. 

Some ideas to help include:

1. Participate in online forums or emotional support groups. You can provide support to someone who is struggling or find support for yourself or a loved one.

2. Host your own mindfulness groups, such as yoga or meditation classes with your friends or family. You can hold them at your local park when it’s nice out to get some fresh air at the same time. It's free, easy to do, and can let you spread positivity while increasing emotional wellness.

3. Share social media posts on emotional wellness from sites such as the NIH, or make your own newsletters or blogs to educate others on emotional wellness.

4. Get out there and laugh, enjoy time with others or alone.

5. Start journaling or take time to seek therapy and get in tune with your emotions. There's no better time than now to explore and work on your inner self!

Whatever you decide to do, take time to practice self-care and do anything that makes you happy and helps you get in tune with your emotions! 

Whether that's taking a walk or a bath, anything helps.

It also helps to join the conversation and reach out to your family and friends who might also be struggling with their own emotional wellbeing. By reaching out, offering support, and raising awareness on mental and emotional health, you can make a difference in the lives of friends and loved ones!

October brings with it cool, crisp weather, pumpkins, falling leaves, and of course, Health Literacy Month!

For the past 20 years, Health Literacy Month has been a time for advocacy groups, hospitals, businesses, and communities to work together to spread awareness on the importance of health literacy.

What is Health Literacy?

According to the CDC, health literacy is an individual’s ability to find, understand, and use information to help them make well-informed decisions about their health and body.

Some examples of this can include:

• Understanding what your medication is and what it’s used for
• Having knowledge of your body and how it works
• Knowing when to visit a doctor or an emergency room
• Understanding why you might need surgery
• Understanding the risks behind medical procedures

There are many things that can impact a person’s health literacy including age, education, culture, language, and more.

But it’s important to point out that low health literacy affects individuals of all backgrounds. And even those with high overall literacy can have low health literacy.

Why is Health Literacy Important?

Health literacy has a significant effect on overall health. Individuals with low health literacy often avoid going to the doctor until too late. And many suffer from ailments or injuries that could be easily treated if caught early.

And health literacy is just as important to doctors and other medical providers. If their patients don’t understand them, they don’t trust them, and they don’t get the best care. 

In the words of Former United States Surgeon General Dr. Regina M. Benjamin,

“Health literacy is as important for clinicians as it is for patients. To bridge the gap between the medical information provided and its implementation, we need health professionals who are able to speak the language and understand the culture of their patients.”

When people are health literate, they can share their concerns with their doctor easily, like telling them they’re having pain or other symptoms.

This allows doctors to understand their patient’s health concerns and patients to understand their overall health too.

The Cost of Low Health Literacy

The physical, emotional, and financial costs associated with lower health literacy can be high.

Many individuals wait to seek care until their symptoms become too much for them to live with. By then, issues or injuries that may have been less expensive and less invasive to treat, might be much worse and more expensive.

According to the Office of Disease Prevention, low health literacy can cause people to go to the emergency room (ER) more often than they need to.

Constant visits to the ER can be expensive. They can also be frustrating.

While the emergency room is the best place to handle a true emergency, it isn’t the right place for everything. And long wait-times just to be told you need care elsewhere can lead some to avoid seeking treatment in the future.

How Culture Impacts Health Literacy

Our beliefs about health and healthcare are shaped by not only our personal experiences and values, but our cultural, religious, and historical experiences and values as well.

It’s critical that we recognize the importance of culture and community on health and health literacy. According to the Center for Health Care Strategies,

“If cultural norms do not match up with the dominant values of the healthcare system, an individual — even with adequate reading, writing, and numeracy skills — can have trouble accessing health services, communicating with providers, and pursuing effective self-management. Such cultural mismatches — along with low socio-economic levels and historic discrimination — have contributed to disparities in health and health care experienced by individuals in racial, ethnic, and linguistic minority groups.”

Barriers to Health Literacy

The CDC estimates 9 out of 10 people struggle to understand medical information when it isn’t put in simple language. And there is a lot of work being done to encourage doctors to speak simply to their patients to help with this.

But for some, that’s not enough.

According to the U.S. Department of Health and Human Services, individuals from racial and ethnic minority groups who don’t speak English as their first-language are at high risk of having low health literacy.

Older age, living below the poverty line, lower education levels, and living with disabilities are other significant barriers to health literacy.

How Can Health Literacy Month Help?

The Institute for Healthcare Advancement, also known as the IHA, began its efforts to help improve health literacy in 1999. Today, they use social media, fliers, newsletters, and other outreach programs to spread the word on health literacy during the month of October and encourage other medical groups to do the same!

According to the IHA, the goal is simple to,

“build a world where all individuals have access to quality health outcomes.”

To do that, they work directly with doctors, medical groups, and others committed to improving health literacy for everyone.

There are also other groups dedicated to improving health literacy. Like the Institute for Healthcare Improvement.

Community centers and community clinics are also great for providing free classes, translators, and other resources to help support those with low health literacy and help those who want to learn about their health and their options.

What Can I Do to Help?

Some things you can do to help raise awareness for Health Literacy Month are:

• Making fliers on health literacy and sharing them
• Creating an email list to educate people
• Share the health literacy month website
• Work with your community for outreach opportunities
• Use social media to spread awareness

Here you can find fliers, social media posts, videos and more already made and ready to share!

You can share these tips with others, spread the word on social media and blogs, or even use these tips yourself with a loved one to help them improve their health.

Educate and Inform this October

While Health Literacy Month technically ends with Halloween, it’s importance stays the same all year long.

Take time this month, and in the months to come, to talk to people at your school, work, or at home about health literacy and why it matters. Ask them to spread awareness and give suggestions on what they can do to let others know health literacy month is in full swing! 

Every October, National Dental Hygiene Month aims to raise awareness about the importance of regular dental care and good dental hygiene. 

Why is dental hygiene so important? 

Because oral health can have a big impact on our overall health. 

For example, did you know that poor oral health (like gum disease and tooth loss) are associated with higher rates of heart disease? 

Or that signs of some major health conditions can be seen in our teeth, gums, and mouth?

According to the Mayo Clinic, the following conditions can be linked to or affected by oral health: 

• Endocarditis
• Cardiovascular Disease
• Complications with birth or pregnancy
• Pneumonia
• Diabetes
• HIV/AIDS
• Osteoporosis
• Alzheimer’s Disease

And since there is no greater expert on the subject than a dentist, we decided to reach out to one of our Achievement members (who also happens to be a dentist!) for more information. 

Responses from a Dentist and Achievement Member 

What is the number one most important thing we can do for our dental hygiene?

“Keep your mouth clean and get regular dental checkups. Brushing and flossing are super important, but so are regular dental exams. Regular exams are crucial for finding issues like cavities and gum disease and some major health conditions while in an early stage.” 

Why is good dental hygiene important (besides for pretty teeth!)?

“Because your mouth is part of your body and it needs to be kept in good condition so your overall health is good.” 

How does good dental hygiene affect my overall health?

“For instance, 

• There is a connection between cardiovascular disease and periodontal disease.
• Diabetes can be complicated by mouth sores or infections. 
• In children, if oral hygiene and nutrition are not good, it can affect growth of permanent teeth and can have an impact on speech.
• Oral health is more than just cosmetics. It can have financial implications, too. Individuals with broken or missing teeth often have difficulty finding work or face social stigmas.
• Problems with your teeth, gum, or mouth can cause headaches, sore teeth, etc.” 

Is flossing really important?

“Yes! It removes material that a brush can’t get to!” 

What is one thing you wish more people knew about oral health?

“That if you take care of your teeth, and handle any issues that do come up when they're small, you can save a lot of money and pain. And have a better experience at the dentist.” 

What else do you think we should know about oral health?

“I wish pediatricians and other providers would teach new mothers about the importance of oral health in their children” 

What is the best part about being a dentist?

“I like to help people feel better! There are a lot of fun challenges in dentistry, sophisticated procedures like implants and such. But, for me, helping someone with smaller, routine things like fillings can be just as rewarding.” 

Dena S. Babin, DDS

This exercise routine was created by Rob Kitson, ISSA Elite Trainer and Exercise Therapy Specialist

We all know exercise is good for us. But for many, getting in a workout can be difficult.

For some, it’s just about finding time or motivation. For others, health or ability levels may limit what you can do and how much you can exercise.

The good news is, any movement is good.

The idea is to find what you CAN do — what fits into your schedule or what your body is able to do — and DO IT!

So, to help, we wanted to share a quick workout that could be modified for different needs and ability levels. One that could be done at home without any special equipment. In other words, a workout routine that would work for a variety of different people with different situations.

Of course, no one routine will work for everyone. So be sure to review the exercises and any modifications, consider where you are and what will work for you. And then, make it your own!

Interval Training

Recent research has proven that High Intensity Interval Training (HIIT) workouts cause an increase in metabolism that can last for hours after a workout. Plus, they burn more calories in less time.

These types of workouts have long been a tool of the elite athlete, because the short intervals allow them to exercise at higher intensities that aren’t sustainable when doing traditional low-intensity exercises at high volume.

With that in mind, we’ve put together this fun 15-minute interval-based workout designed to get your heart pumping, keep your body guessing, and let you quickly get on with your day. You won’t need any training equipment, but you will need a way to keep time (clock, stopwatch, or interval timing app) and a way to generate a random number between 1 and 6. Either a 6-sided die or a smart phone/speaker (“Hey Siri, roll a die”, “Hey Google, roll die”, or “Alexa, roll a 6-sided die”) will work fine.

* As with any new exercise regimen, if you haven’t been exercising regularly, or have any chronic medical conditions, you should consult with your doctor before trying this workout. When you’re ready to get started, take it slow and try not to overdo it during your first few workouts.

15 minute home workout routine

The workout is 3 rounds of 6 intervals.

Each round will look like this:

Interval 1: 60 seconds — Strength — Group 1 (Upper Body)

Options:

1. Incline Pushups
2. Knee Pushups
3. Pushups
4. Spiderman Pushups

Interval 2: 30 seconds — Cardio

Randomized. See instructions below.

Interval 3: 60 seconds — Strength — Group 2 (Lower Body)

Options:

1. Alternating Bodyweight Lunges
2. Box (or Chair) Squats
3. Air Squats
4. Jump Squats

Interval 4: 30 seconds — Cardio

Randomized. See instructions below.

Interval 5: 60 seconds — Strength — Group 3 (Core)

Options:

1. Knee Plank
2. Plank
3. Flutter Kicks
4. Crunches
5. Toe Reach Crunches

Interval 6: 30 seconds — Cardio

Randomized. See instructions below.

Rest: 30 seconds

The strength groups are listed below. Each group is targeting a different part of the body and has exercises with a range of difficulties. The exercises are listed in order of difficulty, so as the number increases so will the difficulty.

Before getting started, look through the lists to decide which exercises in each group best suit your current ability. You should aim to complete at least 10 repetitions of your chosen exercise during each of the strength intervals.

If the time runs out before you reach 10, that’s ok, but you should immediately move on to the next interval and consider doing a less advanced exercise during your next round.

If you reach 10 in time, and feel like you can do more, you can continue, but if you reach 25 reps before the interval is over you should consider increasing the difficulty by using the next exercise in the group during the next round.

The cardio groups are where you’ll use the random number you get from rolling a die. Before each cardio interval, get a number between 1 and 6 from your chosen random number generator. Then find the corresponding cardio exercise in the list below and do that exercise for the time allotted.

If you are unable to do the selected exercise, look down the list (starting at the one selected by the dice) and do the first one that you are able to do.

Strength Exercises

Upper Body

Option 1: Incline Pushups

Difficulty: Beginner

Step 1: Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

Step 2: Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

Step 3: Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

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Option 2: Knee Pushups

Difficulty: Beginner

Step 1: Come to the ground on your knees. Tighten your core and maintain a flat back.

Step 2: Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

Step 3: Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

Step 4: Without locking your elbows, push yourself back to the starting position by straightening your arms.

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Option 3: Pushups

Difficulty: Intermediate

Step 1: Get into position by placing your hands flat on the floor, directly below your shoulders.

Step 2: Extend your legs out behind you, with only your toes and balls of your feet touching the floor.

Step 3: Hold your body up and keep your back straight by tightening your abdominal muscles.

Your neck and head should be bent slightly back.

Step 4: Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.

Step 5: Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.

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Option 4: Spiderman Pushups

Difficulty: Advanced

Step 1: Go into a standard push-up position, supporting your weight on your toes and hands. Your back is flat and your core is tight. Your hands should be directly beneath your shoulders.

Step 2: Lower yourself into a push-up. Focus the tension in the chest.

As you descend, bring your right leg up and to the side. Try to touch the knee to the elbow. As you push yourself back up, return the leg to its original position.

Step 3: Repeat with the other side.

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Lower Body

Option 1: Alternating Bodyweight Lunges

Difficulty: Beginner

Step 1: Stand straight — that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.

Step 2: Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.

Step 3: On your next rep, step forward with your right leg. Continue to alternate back and forth — doing one rep with your left, then one rep with your right.

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Option 2: Box (or Chair) Squats

Difficulty: Beginner

Step 1: Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.

Step 2: Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.

Step 3: Touch the chair with your butt then slowly rise back to the starting position.

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Option 3: Air Squats

Difficulty: Intermediate

Step 1: Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.

Step 2: Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.

Step 3: Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

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Option 5: Jump Squats

Difficulty: Advanced

Step 1: Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.

Step 2: Cross your arms in front of your body, place your hands behind your head or at the sides of your head.

Step 3: Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times.

Step 4: Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.

Step 5: Pause for a count of one.

Step 6: In an explosive movement, drive down through your heels pushing yourself up off the floor with your quads. At the same time extend our arms out above you.

Step 7: Land with your knees slightly bent to absorb the impact.

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Core

Option 1: Knee Plank

Difficulty: Beginner

Step 1: Lie face down on the ground with your legs together and your arms at your sides. Position your hands beneath your shoulders.

Step 2: Tighten your core and elevate your upper body off the ground, stabilizing yourself with your forearms. Your feet, shins, and knees will remain on the ground.

Step 3: Do not allow your hips to drop down. Hold the tension in your core for the prescribed amount of time. Slowly release back to the starting position.

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Option 2: Plank

Difficulty: Intermediate

Step 1: Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

Step 2: Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

Step 3: Keep your body in a straight line by tightening your abdominal and oblique muscles.

Step 4: Hold for as long as possible.

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Option 3: Flutter Kicks

Difficulty: Intermediate

Step 1: Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.

Step 2: Keep abs engaged and perform short kicks in an alternating fashion.

Step 3: Repeat as needed and then lower legs to the ground.

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Option 4: Crunches

Difficulty: Intermediate

Step 1: Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.

Step 2: Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body.

Step 3: Push your back down flat into the floor to isolate your abdominal muscles.

Step 4: Gently curl your shoulders forward and up off the floor. Continue to push down into the floor with your lower back.

Step 5: Raise your shoulders about four to six inches off the ground.

Step 6: Hold and squeeze your abdominal muscles for a count of one.

Step 7: Return to the start position in a smooth movement.

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Option 5: Toe Reach Crunches

Difficulty: Advanced

Step 1: Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.

Step 2: Outstretch your arms above your chest so that they run parallel to your legs.

Step 3: Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.

Step 4: Lower your shoulders back to the floor to complete one rep.

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Cardio Exercises

Option 1: Jumping Jacks

Step 1: Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.

Step 2: Bend your knees slightly then straighten and push through the balls of your feet while straightening your knees to jump up spreading your legs to wider than hip width apart.

As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.

Step 3: As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.

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Option 2: Seal Jacks

Step 1: Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

Step 2: As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

Step 3: Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

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Option 3: Frog Jumps

Step 1: Standing straight up, bring your feet outside of shoulder width.

Step 2: Squat down by bending at the knees and driving your hips back.

Step 3: Keeping your chest up, forcefully push off the ground with the balls of your feet.

Step 4: Land on the balls of your feet, remaining in the squatting position. Your legs will remain wide.

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Option 4: High Knees

Step 1: Begin jogging in place, lifting the knees as high as you can.

Step 2: Try to lift your knees up to hip level but keep the core tight to support your back.

For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them. Bring the knees towards your hands instead of reaching the hands to the knees!

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Option 5: Speed Skaters

Step 1: Keep your core tight and back flat as you bend slightly forward.

Step 2: Perform a small jump to the right. As you do, bring your left leg behind you and tap the ground. At the same time, bring your left arm in front of you.

Step 3: Jump to the left, bringing your right leg behind you and your right arm in front of you.

Step 4: Repeat the movement, alternating back and forth.

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Option 6: Burpees

Step 1: Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.

Step 2: In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

Step 3: Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

Step 4: Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.

Step 5: Complete 1 full push up.

Step 6: Jump your feet forward to just behind your hands.

Step 7: Use an explosive motion to push through your heels and return to the start position.

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What is World Heart Day

World Heart Day is a global initiative to raise awareness about cardiovascular disease (CVD) and provide education and resources for those living with CVD.

The goal — reduce mortality and improve quality of life.

Observed every year on September 29th, World Heart Day is the largest, global awareness campaign for heart health.

CVD accounts for almost half of all deaths due to non-communicable disease world wide. It’s the world’s number one killer and a burden shared by all.

The World Heart Federation and their global partners lead the initiative each year. But it’s individuals who keep the conversation going. By learning more and sharing what we learn, each of us can lend our voice to the conversation and do our part in saving lives all over the world.

What is CVD

The Cleveland Clinic defines cardiovascular disease as

“a group of diseases that affect the heart and blood vessels of the body.”

This includes conditions like:

Arrhythmia

Peripheral vascular disease (PVD)

Heart Failure

Coronary Artery Disease (CAD)

Aortic disease

Congenital heart disease

Pericardial disease

Cerebrovascular disease:

Deep vein thrombosis

It also includes heart attack and stroke. Two of the most serious complications of cardiovascular disease.

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According to the World Heart Federation,

“HEART DISEASE AND STROKE, IS THE WORLD’S LEADING CAUSE OF DEATH CLAIMING 18.6 MILLION LIVES EACH YEAR”

This year’s mission

“Harnessing the power of digital health to improve awareness, prevention and management of CVD globally is our goal for World Heart Day 2021.”

Today more than ever before, technology is a leading factor in health outcomes. Virtual visits with medical providers, health and fitness apps, symptom trackers, medication reminders, all are available and accessible digitally.

As more organizations like the World Heart Federation embrace this resource, the divide in access to healthcare shrinks. Of course, there’s still a lot of work to do. And we all have a part to play.

What can you do

Get on social media and start sharing!

The World Heart Federation has plenty of resources that allow you to add your voice to the global conversation. You can share posts, videos, even create your own posters to share!

Raising awareness does more than spark conversation, it sparks funding and access to care for so many that are without. The more we talk openly about health-related issues, the more resources are available for everyone.

Stay on top of your health!

Keep track of your health with one of the many apps or technologies available.

Fitness apps are an incredible resource for tracking your health and activity. Paired with Achievement, you can monitor your activity data, receive opportunities to participate in medical research, and access important information and resources to help you manage your health where you are.

Resources

For sharing information

World Heart Federation Resource Center

Get Involved

For learning more

https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease

https://my.clevelandclinic.org/health/diseases/21493-cardiovascular-disease

https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)

https://www.cdc.gov/heartdisease/index.htm

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