Health tip: Get your fiber!

If you want to stay regular, make sure you are getting enough fiber in your diet.  It’s recommended that you consume between 25 and 35 grams a day depending on your sex and age.  Most people do not get nearly enough fiber.


Health tip: how to get more sleep

If you’re having trouble sleeping at night try getting into this routine…avoid stimulants like caffeine and nicotine 6 hours before bedtime and stay away from alcohol.  While alcohol may make you sleepy, it can actually disrupt the quality of sleep.

Walk to lower risk of diabetes

By: Dr. Steve Salvatore, Co-Owner of AAPT

A new study suggests that the more you walk, the more you can lower your risk of diabetes.  500 middle aged adults were followed with pedometers for 5 years.  After factoring in lifestyle changes like diet, alcohol and smoking, researchers discovered that by taking just 10,000 steps a day 5 days a week, they were able to lower body mass index, waist-to-hip ratio, and improve insulin sensitivity.  10,000 steps equals 5 miles.

Earlier recommendations were for 3000 steps per day, but this study contends that adding these extra steps can improve your overall health.


Flu season precaution

Dr. Steve Salvatore, Co-Owner of The Academy

Precaution is key as we head into the height of flu season.  January and February are typically considered the worst months for the flu.  This winter, we are already faced with a particularly tough strain of Type-A flu that’s spreading throughout the US.  This strain is known as H3N2 and it brings on phuenomia and other complications.  Those hardest hit by this bug are the very young and the elderly; but it can still hit the rest of us pretty hard.

The good news is that there’s still plenty of flu vaccine available.  Do not wait too long; it typically takes two weeks before the vaccine kicks in.