Life's Too Short

Long days at the office? Are you feeling stressed out by work? Perhaps you can change your point of view. The things you think you can’t change can be stressful. There may be ways to enjoy more of the work or improve your ability to get through the work. Not every task in any job is enjoyable. Find a way to make those tough tasks fun. Perhaps a reward system will engage you better. Consider ways to make work fun that don’t disrupt the workplace if your boss is no fun. If you know that a stressful time is ahead, do everything you can to mentally and physically prepare yourself for it. Clear your work plate as much as you can so there’s space for the tasks ahead. Listen as Dr. Andrew Gardella joins Melanie Cole, MS, to discuss reducing work stress.

How’s your memory? Does it need a little work? The more you exercise your memory, the stronger your memory becomes. One memory technique involves strong visualization attached to things you need to remember. You can create a story to help connect the things you want to remember. The less it makes sense, the more it sticks in your memory. Listen as U.S. Memory Champion Chester Santos joins Melanie Cole, MS, to share how you can improve your memory.

Spring has sprung. These three “D” health hacks will help you make the most of it. Vitamin D The CDC has discovered vitamin D deficiency is the third most common deficiency found in testing. You need 5000 IU of vitamin D daily for bone and immune health. Vitamin D can be found in the sun. Twenty minutes of sunshine daily will help, but you have to get sun without the sunscreen. Keep your personal skin sensitivity in mind. You may consider taking a hearty dose of vitamin D. Once weekly doses are available. Destress Unplugging is necessary in the busy world. Meditation is common worldwide. You don’t have to imagine mountain ranges. It can be as simple as thinking about your breath. Three to five minutes per day is very helpful. Stress increases inflammation. Exercise is great for battling stress. Whatever you do, make it part of your daily routine. Declutter"Spring cleaning" has that label for a reason. Ditch expired pain medications and antibiotics. Don’t pour them down the toilet. Take them to your doctor’s office, pharmacist or the police for disposal. Clear out your refrigerator. Refill with food from the perimeter of the grocery store. Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share three simple health hacks for a happy, healthy spring.

Spring has sprung. It’s almost time to hit the beach. Maybe you’ve got some winter warming weight padding you out more than you would like when you slip into your swimsuit. Your ideal beach body may be your shape from your twenties. You have to trace back when things changed so you can get closer to the idea. Activity levels change, as do lifestyles and eating habits. Aging can’t be helped, but other factors can. Consider adding extra activity breaks at work. Take the stairs or walk to the mailbox. View your eating habits to see what food is available. Focus on eating real food. Be conscious of when you eat and why you eat. Modify your environment as much as you can. You need dedicated exercise to see changes beyond being physically active. That’s the way you change your body composition. It should include some form of resistance training, cardio or aerobic training, and flexibility. Change up your workout if it gets boring. Most importantly, be realistic. Find a balance between what you’re happy with and what you’re willing to do. Anything you’re doing is moving you in the right direction. There will always be someone who is stronger, faster and fitter than you. Shift the focus from a number on the scale to how you feel. Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to get your new beach body back.

Money management is a tough subject. It’s difficult enough for many to meet their monthly bills. How much money do you need to save? You have to look at your lifestyle and see what it would take for you to save the equivalent of what you require for how you live. To save for retirement, look at how much you’re spending and the source of your retirement funds. Where will the money come from that supports you? The older set wishes they had started saving earlier. It’s a hard pill to swallow, but you can’t prioritize your children above yourself. They are equal. You have to take care of you so you can take care of your children. Don’t wipe out your life’s savings for your kid’s college degree. Newer resources may help you address college costs. Listen as Julie Jason joins Melanie Cole, MS, to share how to get started saving for retirement, how to plan for your child’s college expenses, and where to get your financial advice.

“My son is lazy. He isn’t living up to his potential.” Does this sound familiar? Maybe he isn’t coasting through life. The expectations placed on him may be so great that he’s under pressure. He may not feel like he can reach those expectations, so he flies under the radar. Trying hard and failing reinforces negative feelings. Of course, you’re going to worry about your son. You want him to prosper. If you yell and scream at him too much, you’ll only push him to do less. It’s important to let your child fail in certain situations in order to learn. It’s okay not to know everything. Teenage failures don’t typically ruin lives. Be there as the safety net, but let your son take the lesson. Help Your Son Thrive Encourage your children by focusing on processes instead of achievements. Compliment them when they work hard so they feel more competent. Provide autonomy for your child with accountability. Let your child decide to stay up late on a school night but send him to school the next day. This is a safe way for him to learn that actions have consequences. Connect with him. People do better when they know others care about them. End power struggles with your teen. Listen empathically and understand where he’s coming from. You don’t always have to agree with him. Listen as Dr. Adam Price joins Melanie Cole, MS, to share how to encourage your son to succeed without nagging him to try harder.

When trying to change your eating habits, planning is your best friend. No matter how much you plan, things come up that can throw you off the rails. Planning Ahead Starting your day with some food on board can help you resist cravings a little later. Stick to proteins, whole grains, and healthy fats. Prepare something that you can take with you instead of planning to pick something up along the way. Fruit, cheese sticks, and toast are great for grab-and-go. Figure out what works for you so you don’t have to eat convenience foods. It’s easy to prepare for lunch. Pack your own healthy lunch while you’re making meals for your kids. Change of Plans Your healthy lunch was packed but it’s a co-worker’s birthday and you have to go out. Someone brings in homemade treats. You have to skip lunch for a meeting. All of your plans are derailed. Put together a plan-B bag of healthy snacks that you can keep with you. Baggies of nuts, fresh fruit, whole grain bread sandwiches and vegetables make fantastic little snacks. Are you eating when you aren’t really hungry? Have a glass of water to see if you’re actually thirsty. Boredom can also seem like hunger. Find something to do like taking a walk through the office. If you’re still hungry, dig into your plan-B bag. If you have to eat something that wasn’t on your plan, be sensible. Let this be your one cheat meal for the week. Limit portion sizes. There’s no need to binge and there’s no need to deny yourself. Going off your plan is not a license to clear your plate of a large portion. Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to win with eating habits when life has other plans.

Do you put things off? Why do you procrastinate? Fear and anxiety get in the way. Worries about failure are prominent. Sometimes there’s a fear of achievement. What projects are you putting off? Why are you putting them off? Looking at these aspects may get you moving more than someone telling you to just do it. Procrastination is so common that we may need to become a little more tolerant of it. We’re all human. You may be able to trick your procrastination by putting out your tools before distractions occur. This may help you get your workout in or your lunch made before something more interesting takes your attention. Listen as Andrew Santella joins Melanie Cole, MS, to share how common procrastination is.

We’ve seen many worldwide disasters in recent history. Are you prepared for disasters in your area? The simplest thing to do is have awareness of your local situation. Disaster response always starts locally and involves the Federal government if necessary. Basic Preparedness Checklist What would you need if you had no cell phone and no power? What would you need to keep your family safe and comfortable for several days without amenities? Can you remember the phone numbers of your family members without your cell phone directory? Do you have a meeting place in case of emergency that everyone in your family knows? Do your children know your full name and street address? Do you have an evacuation plan and a paper map? Does your car have a spare tire and a full tank of gas? Your Grab & Go Kit water-tight, sealed plastic bag with important documents 3-day supply of foods that don’t require refrigeration or cooking 2 gallons of drinking water per family member per day first aid supplies 7- to 14-day supply of medications hygiene items comfort items clean air supplies like an N-95 mask fitted to you plastic sheeting & duct tape flashlight portable radio powered by batteries or hand crank whistle cell phone chargers basic tools supplies for special needs in your family You don’t know how much time you will have in a disaster. Keep your supplies in a plastic container in the safest room in your home. Maintain a smaller kit in your car in case disaster strikes while you’re traveling. Local response teams always collaborate with local news affiliates. Check your local radio and television stations. FEMA and the National Reserve will find you if the disaster is big enough. News stations will tell you where to go if you need help. Join your local medical reserve corps if you want to volunteer during an incident. You will be trained for free and able to respond if you like. You’ll also be in the know about local disasters. Listen as Dr. Julie Martellini joins Melanie Cole, MS, to share how you can be ready if disaster strikes.Resources knowwhat2do.com www.ready.govwww.redcross.org

Olympic athletes dedicate their lives to their sports. It’s inspiring and may leave you dreaming about becoming an Olympic contender. Can the average Joe become a medalist? The truth is that most people have daily jobs, making training difficult. Olympians have a team of physical therapists, nutritionists and doctors to help them succeed. They also work to the point of overtraining. You need to rest your muscles and sleep in order to get results. Consuming a protein shake after a workout can help build muscle. Velocital helps build lean mass during training. High quality carbs and proteins are important for your nutrition. Eat lots of fruits and vegetables. Muscle training is important. Work with a trainer to develop a routine that works with your body’s functionality. Save advanced techniques until you are strong enough to benefit from them. If your time is very limited, do strength training instead of cardio. Alternate upper and lower body if you only have 40 minutes four or five times a week. Find something that fuels your passion and pursue that as your supplemental workout for your sports training. Listen as Jim LaValle joins Melanie Cole, MS, to share how Olympians train and how you can up your fitness game.

If you have access to an on-site gym, do you take advantage of the facility? Do you use the cool gym at the hotel when you travel? It’s time to get the most out of your gym access. This is your opportunity to try something new. Equipment will be limited in comparison to a large gym. Here are some tips to get the most out of your on-site gym. Safety first. Most apartment gyms are remote. If you head to the community center at night, bring a buddy. You’ll feel safer going with a friend or familiar neighbor. Hire a personal trainer if you’re new to the community and don’t know what to do. They’re insured and credentialed and will come to you. Apartment gyms aren’t crowded and have a small variety of equipment; both make trainers happy. It’s convenient so you might take it for granted. Remember that you’re paying for it. Take advantage of the pool and gym. Assess the available equipment and see what there is. Try out the things you haven’t used after learning how to use them. Using your complex gym is a great opportunity to get to know your neighbors. It’s great for handling depression and improving socialization. Sample Workout Squats in front of a mirror with a medicine ball or dumbbell Crunches with large, fully-inflated therapy balls Shrugs, lateral and frontal raises with dumbbells Listen as Dr. Christopher Berger joins Melanie Cole, MS, to share how to get the most out of your apartment gym.

According to the National Institutes of Health, around six and a half million people in the United States use a cane, walker or crutches to assist with their mobility. Crutches are awful. Scooters make life a bit simpler.But, wouldn't it be amazing if you could keep walking without putting pressure on your knee or your injured lower leg? The iWalk Free is a prosthetic frame that wraps to the upper thigh to enable walking without a crutch or wheels. Your leg moves the same, but the injured part of the leg is protected and bears no weight. The knee isn’t a resting point so it won’t suffer pain from the device. Listen as Brad Hunter joins Melanie Cole, MS, to share how the iWalk Free can assist your mobility with minimal intrusion to your daily tasks.

Every flu season is different. The 2017-2018 flu season started early. This year’s strains are being reported as very dangerous. Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor Why is it so bad this year? This year’s vaccine doesn’t seem to be as protective as desirable. The virus has mutated since the vaccine’s components were selected. The strains included in the vaccine are selected six months before it becomes available. If you have a young child or elderly family member, getting the vaccine yourself can protect them. Healthy family members should get the vaccine to save those with weakened immune systems from exposure. The flu sets one up for bacterial infections. If you get sick, recover and get sick again, you may have a bacterial infection. Get yourself to the doctor.Listen as Dr. Richard Webby joins Melanie Cole, MS, to explain how the flu vaccine works and the benefit of getting it now. Sponsor:Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.

Parents, you know that testing time can be stressful. There’s a lot of pressure on schools for success with standardized tests. Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor Standardized testing won’t go away anytime soon. The best bet is to reduce stress to make test times easier for students, parents and teachers. Tips for Stress Diet. What you feed your body can create stress. Reduce sugar and improve nutrition. Breakfast is necessary to jumpstart metabolism. Rest. Children between ages ten and twelve need ten hours sleep per night. The average adult needs six to eight hours sleep. One bathroom trip eliminates an hour of sleep. Sleep deficit will eventually wear the body down and make it susceptible to illness. Exercise. Thirty to forty-five minutes of exercise five days a week give the best benefits to the body. It should be scheduled so it gets done. Mental attitude. Encourage your kids to do their best. Take advantage of the snack breaks during the special scheduling. Throw caution to the wind and be positive during the test. Listen as Dr. Raj Gupta joins Melanie Cole, MS, to share great tips to deal with stress associated with standardized testing. Sponsor:Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.

Peace, love and homegrown eats... these staples of the hippie movement are still present in today’s culture. Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor Many of the fringe foods from the 1960s and 1970s are considered health foods today. Sprouts, tofu, nut loaf and mixed juices are a small sampling of "hippie foods" present on many menus today. Hippie kids were the first to grow up in a world of pesticides and fertilizers. They were aware of some of the issues with industrially produced food. They decided to strip those things away and consume things they could control: grains and vegetables. Listen as Jonathan Kauffman joins Melanie Cole, MS, to discuss the presence of hippie food in today’s culture. Sponsor:Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.

You’re headed to the movies or another outing. You need something healthy, tasty and portable.Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor Here are some simple suggestions: Small portions of cooked chicken Peanut butter Blueberries Cut fruits and veggies Oatmeal Granola Almonds Stew Smoothies If you do buy snacks when you’re out, portion control is your friend. Don’t deprive yourself of amazing foods -- just eat small portions. Skip the fried foods, added condiments and butter. Drink plenty of water. Listen as chef Jacob Bustos joins Melanie Cole, MS, to share his favorite snacks on-the-go. Sponsor:Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.

A lot of information on aging is from the viewpoint of the caregiver or physician. How does the older set view their vintage status? One of the most rewarding things about aging is seeing the results of your life actions. Your family line and contributions to fields are more visible. It does take longer to do some things. It’s okay to rest when you feel like it. You can’t keep going with some activities with the same vigor and duration as you once did. You may find that you’re more willing to let other people make mistakes and learn from them instead of intervening. Words of Wisdom Stay physically and mentally active. Maintain a sense of humor. Have someone to love. Preserve a reason for living. Don’t sweat the small stuff. Listen as Jerry Cole joins Melanie Cole, MS, to share the perspective of an older, experienced individual.

You need sleep to stave off chronic disease, improve hormone production, lose weight and deal with daily life. The demands of today’s lifestyle aren’t helping you get the sleep you need. It’s time for some sleep hacks to get quality sleep for healing and improved overall health. You should get at least seven hours of sleep every day. Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom. Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep. Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms. Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep. Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep. Use that do not disturb button on your phone. Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed. Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms. Consider yoga or meditation to teach your mind to relax and destress. Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production. Invest in a good mattress, comfortable pillows and quality sheets. Visit a sleep specialist or try a sleep study if you can’t get the sleep you need. Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share tips to get the best sleep possible.

How can you find a sense of personal peace and happiness when there’s so much misfortune going on in the world? We are wired to take our cues from outside ourselves. Social media, television news, our culture and other people show us how we should behave and react to what’s happening in society. If we keep this up, we’re going to keep suffering. You have to turn your attention elsewhere. Look inside yourself to find some peace. You have to find what works best for you. Quiet your survival brain when it doesn’t need to be engaged. Consider exercise, nutritious eating, and meditation. Listen as Dr. Shelley Uram joins Melanie Cole, MS, to share how you can manage peace and happiness when bombarded with bad news.

About one in three Americans get the Center for Disease Control & Prevention's (CDC) recommended amount of exercise each week. It can be tough to fit in fitness with all of the demands of daily life. What if you’re a weekend warrior because you can’t keep a daily fitness schedule? You can get the same mortality benefits from two days of fitness per week. But, you need to follow some guidelines to prevent injuries caused by intense workouts. DO: Stretch and warm up properly. Cool down by slowing down with the same exercise you were doing. Find a way to deal with muscle aches, like with an arnica montana gel or cream. Eat restorative foods. Blueberries, boiled eggs and salmon are great for restoring your body. DON’T: Have intense back-to-back workouts both days. Obsess with one activity. Push yourself too far because of your ego. If you choose to walk for exercise, make sure you walk briskly enough that you can’t talk while you’re moving.Be sure to find something you love to keep you engaged with fitness. Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share how to avoid injuries as a weekend warrior.

Hives tend to be an allergic reaction to food or cleansing products. Most people experience hives at least once in their lives. But, what if those hives don’t go away? Chronic idiopathic urticaria (CIU) is a chronic form of hives. It takes about six weeks to get a CIU diagnosis, because doctors try to treat it as an allergic reaction first. You try to find triggers right away. An allergist who is experienced with CIU should be able to help. Take photos of your rash and keep a diary of your condition so you can present the information to your doctor. This can help work out the best treatment option for you.Listen as celebrity Vicky Lawrence joins Melanie Cole, MS, to share her story of being diagnosed with CIU.

Holidays mean hugs and kisses. They also mean easy transmission of colds and viruses. Herpes Little kids can get cold sores so don’t let them kiss adults who have cold sores. They’re commonly spotted around or on the lips. You can also find them by the nose from time to time. Sharing utensils and beverages can also transmit the possibility of these painful blisters appearing later in life. Common Cold Coughs and sniffles are warning signs to stay back. Don’t share utensils or drinks. Go with a peck on the cheek or an air hug. Mononucleosis This is more common in teens because of the kissing frequency. If you get mono, take your vitamins and stay hydrated. Stay away from friends and family. It’s very contagious. If you are sick and don’t recover in two weeks, see your physician. Listen as Dr. Georgea Pasedis joins Melanie Cole, MS, to share how to protect yourself from the consequences of physical affection when others are ailing.

Resolutions are on the horizon. Many people have big goals for reaching health and fitness goals next year. But, the gyms will be just as empty and the snacks will be just as tempting a few weeks into the year. How can you avoid those pitfalls and stay on track? Set realistic expectations. Pick one thing and make it part of your lifestyle. Can you add 15 minutes of activity per day now? A few short bursts of exercise during the day will add up. Weight loss is more than calories in and calories out. You have to find the balance in your life. Watch your carb intake. Cut your starches in half if you’re consuming too much. It’s harder to lose weight as you get older. Focus on gaining lean mass. Increase the number of vegetables you consume each day. Convenience seems to be king of our diets. Learn simple ways to prepare your own food so you get more nutritious meals. Listen as Dr. James LaValle joins Melanie Cole, MS, to share how you can reach your health and fitness goals by the end of next year.

You try to eat healthy during the holidays. The reality is that many people gain a pound or two between Thanksgiving and the new year.Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor How can you plan to keep the weight off? Know that you are not alone. Move more and eat less. Don’t give up your normal fitness routines because of holiday distractions. Park farther away from shops to get a little exercise. Enjoy your favorite foods but don’t overdo it. Don’t stand near a food buffet. Use a smaller plate and get rid of it when you finish your serving. Have one small serving of alcohol and follow it with a glass of water. Snack at home so you aren’t starving when you arrive at the party. This is not the time to try to lose weight. You’ll have difficulty succeeding with holiday interruptions and meals. Journal about your eating and activity. Keep your focus on seeing loved ones instead of eating your way through winter festivities.Listen as Dr. Brian Parr joins Melanie Cole, MS to share tips on how you can keep the holiday pounds away.Sponsor:Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.

Have you ever watched an infomercial and said to yourself, “I could’ve invented something like that”? Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor If you are a home inventor, how do you find people to buy your products? There are two types of media: Media that creates brand awareness, getting you to think about their product. Direct response media, geared to get clients and consumers to take action. All marketing is designed to solicit a response. The question is how immediate you want that response to be. How to Get Your Product MadeAsk yourself if you’re in love with your product, or does it have a potential place in the marketplace? Don’t mortgage your home to chase the dream if your product isn’t relatively viable. Does your product solve a common problem? Does it have mass appeal? Is it affordable? If you assess it to be a worthwhile investment, now it’s time to see what you have to spend on this project. Get your patent so you can license production. Now no one can steal your idea. Make a working prototype. It doesn’t have to be amazing. You need something to present to someone who can license production. Seek a marketing partner. Most marketing partners charge 2-5%. They handle production, promotion and pathways to retail. Listen as John Yarrington joins Melanie Cole, MS, to break down how you can get your at-home invention into the hands of consumers.Sponsor:Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.

Do you collect things? Have a habit of holding onto things? Maybe your plan is a little cluttered? If you’re listening to this podcast, something’s not working in your relationship with your stuff. Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor Clutter is a constant to-do list. It raises your stress level. You have to get a handle on it so you can move on with your life. Tips for Decluttering Start three steps back from your catch-all space. Why are things landing in the catch-all space? Do you have room in your closet for your sweaters or in your garage for your holiday decorations? Make space for the things you’re going to put away. Set aside the time to work on decluttering. It’s too easy to put it off if it’s not scheduled. Have your tools handy. You need a garbage bag, a box for donations, water and snacks. Know it will be work. Set yourself up for success with realistic expectations Give spare stuff to people in your immediate circle. Donate leftovers to local charities. It’s easy to let things go when you know they’ll be put to good use. Five Ps of Decluttering Pull everything out of the space you’re tackling. Put it together. Sort things into piles by similarity. You can see how much of everything you have. Purge. Be honest with yourself about what you use and don’t use. Don’t feel guilty about the money you spent on stuff you aren’t going to use. Put everything back that you’ve decided to keep. Make sure you have a place to store what you kept. Peace of mind is yours. Clutter doesn’t happen overnight so it’s going to take time to declutter. Go easy on yourself and focus on small spaces. You’ll have to do maintenance on spaces as you bring more stuff into your home. Listen as organizational expert Tracy McCubbin joins Melanie Cole, MS, to help you declutter your life. Sponsor:Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.

It’s important to move your body. Walking is recommended for those who are new to fitness, because it’s very accessible and inexpensive. If walking seems too pedestrian, kick things up a notch with hiking. Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor Preparing for a hike is like preparing for life. Start incrementally and gear yourself from the bottom up. Invest in good footwear that is durable, light and wicks moisture. Get a good hip pack for a first aid kit, map, water and a sandwich. Using poles works your upper body and increases your staying power. A broad-brimmed hat will protect your head and neck from the sun. Begin with small adventures. Connect up with a hiking club if you’ve found hiking is a passion. You can travel the world and see some amazing sites as your skill develops. Listen as James Klopovic joins Melanie Cole, MS, to learn how to set your feet on the hiking path. Sponsor:Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.

You try to do your best to raise your child to be compassionate, empathetic and appreciative. You also want him to understand that your financial limitations may be different from other parents. How can you deal with the gimmes and sense of entitlement? Technology has contributed to an expectation of instant gratification. In real life, the speed of achievement is slower. It takes longer to earn things. Your child learn know to enjoy life right now while working toward future desires. This will help him enjoy the future more when he gets there, especially if things don't turn out as he anticipates. Teach him how to fail effectively. The value of failing can lead to eventual success. He has to get up and try again, taking a lesson from the experience. “But My Friend Doesn’t Have to Do Chores!” That’s great. Chores may be part of your household. Tasks are a great way for your child to contribute to the family. There is satisfaction in getting things done. Work out a subjective measure for a financial allowance. Be clear about what tasks are allowance-worthy. Allowance is for frivolous expenses so push for proactivity from your child. You want to raise a compassionate, resilient child who knows the difference between needs and wants. Listen as Dr. Michael Wetter joins Melanie Cole, MS, to share how you can curb expectations and have your child earn what he wants.

You need sleep to stave off chronic disease, improve hormone production, lose weight and deal with daily life. The demands of today’s lifestyle aren’t helping you get the sleep you need. It’s time for some sleep hacks to get quality sleep for healing and improved overall health. You should get at least seven hours of sleep every day. Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom. Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep. Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms. Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep. Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep. Use that do not disturb button on your phone. Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed. Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms. Consider yoga or meditation to teach your mind to relax and destress. Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production. Invest in a good mattress, comfortable pillows and quality sheets. Visit a sleep specialist or try a sleep study if you can’t get the sleep you need. Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share tips to get the best sleep possible.

Maybe you want six-pack abs. Or, perhaps you want to get stronger. What should you eat to support your fitness goals? First, start with eating real foods that are close to what you find in nature. You don’t have to count the grams of everything. Make sure you have lean protein, fruit, vegetables, healthy carbs and smart fats every day. Avoid processed foods. Second, assess your fitness goals. Do you want to increase or decrease your weight? Your goal will impact your food requirements each day. Don’t add a protein shake or bar just because you exercised. Third, you don’t want to exercise completely fasted. You need some nutritious carbohydrates to fuel the workout early in the morning. Have a piece of fruit, or a glass of pure fruit or vegetable juice. The glucose gives you energy right away. Adding fiber, fat and protein will take longer to digest. Additionally, alcohol is closer to fat than protein for your body. Cut back on booze and mixers if you have caloric goals. Finally, use fats and oils to cook your food so it tastes good. You don’t have to drink coconut oil each day to get in your healthy fats. In moderation, you can eat the natural fats in your food, like the fat in your ham or skin from your chicken. Listen as Dr. Felicia Stoler joins Melanie Cole, MS, to discuss how to eat to support your fitness goals.

When trying to change your eating habits, planning is your best friend. No matter how much you plan, things come up that can throw you off the rails. Planning Ahead Starting your day with some food on board can help you resist cravings a little later. Stick to proteins, whole grains, and healthy fats. Prepare something that you can take with you instead of planning to pick something up along the way. Fruit, cheese sticks, and toast are great for grab-and-go. Figure out what works for you so you don’t have to eat convenience foods. It’s easy to prepare for lunch. Pack your own healthy lunch while you’re making meals for your kids. Change of Plans Your healthy lunch was packed but it’s a co-worker’s birthday and you have to go out. Someone brings in homemade treats. You have to skip lunch for a meeting. All of your plans are derailed. Put together a plan-B bag of healthy snacks that you can keep with you. Baggies of nuts, fresh fruit, whole grain bread sandwiches and vegetables make fantastic little snacks. Are you eating when you aren’t really hungry? Have a glass of water to see if you’re actually thirsty. Boredom can also seem like hunger. Find something to do like taking a walk through the office. If you’re still hungry, dig into your plan-B bag. If you have to eat something that wasn’t on your plan, be sensible. Let this be your one cheat meal for the week. Limit portion sizes. There’s no need to binge and there’s no need to deny yourself. Going off your plan is not a license to clear your plate of a large portion. Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to win with eating habits when life has other plans.

Should you eat before you work out? What should you consume after? Pre-Workout Tips Be sure to hydrate before working out. Your body loses moisture when you sleep. Have a 16-ounce bottle of water 30-60 minutes before hitting the gym. If you're hungry, have light protein or light carbs within an hour of your workout. Greek yogurt, a piece of fruit, or a nutritious protein bar can keep your stomach from growling while you work out. Avoid energy drinks. You don’t need the caffeine or sugar crash. Workout Tips Hydrate while working out. Stop every 15-30 minutes for some water. If you work out for more than an hour, a beverage with electrolytes may help you replenish. Post-Workout Tips Have another 16-ounce bottle of water 30-60 minutes after the workout. You’re still sweating and need to hydrate. Have some carbs, protein and fats. Fruit and Greek yogurt are a great post-workout snack. A sandwich or wrap, whole grain cereal, or a hard boiled egg can also help replace what you lost. Aerobic workouts demand more carbs and fat for replenishment. Weight training requires more protein for recovery. If you’re feeling sick or weakened during your workout, it’s time to call it a day. It's important to know your limits and avoid pushing too hard. Listen as Dr. John Higgins joins Melanie Cole, MS, to share his best advice for workouts and nutrition.

We’ve seen many worldwide disasters in recent history. Are you prepared for disasters in your area? The simplest thing to do is have awareness of your local situation. Disaster response always starts locally and involves the Federal government if necessary. Basic Preparedness Checklist What would you need if you had no cell phone and no power? What would you need to keep your family safe and comfortable for several days without amenities? Can you remember the phone numbers of your family members without your cell phone directory? Do you have a meeting place in case of emergency that everyone in your family knows? Do your children know your full name and street address? Do you have an evacuation plan and a paper map? Does your car have a spare tire and a full tank of gas? Your Grab & Go Kit water-tight, sealed plastic bag with important documents 3-day supply of foods that don’t require refrigeration or cooking 2 gallons of drinking water per family member per day first aid supplies 7- to 14-day supply of medications hygiene items comfort items clean air supplies like an N-95 mask fitted to you plastic sheeting & duct tape flashlight portable radio powered by batteries or hand crank whistle cell phone chargers basic tools supplies for special needs in your family You don’t know how much time you will have in a disaster. Keep your supplies in a plastic container in the safest room in your home. Maintain a smaller kit in your car in case disaster strikes while you’re traveling. Local response teams always collaborate with local news affiliates. Check your local radio and television stations. FEMA and the National Reserve will find you if the disaster is big enough. News stations will tell you where to go if you need help. Join your local medical reserve corps if you want to volunteer during an incident. You will be trained for free and able to respond if you like. You’ll also be in the know about local disasters. Listen as Dr. Julie Martellini joins Melanie Cole, MS, to share how you can be ready if disaster strikes.Resources knowwhat2do.com www.ready.govwww.redcross.org

Can you fill a fitness bank now, so you experience benefits later?The answer is yes, you can exercise now to build up your fitness in order to accomplish future activities. You can also get strong in the present so that it’s easier to best illness when it hits you. Your strength, endurance and bone density decrease rapidly from being bed-ridden. Take advantage and get active while you’re healthy. It’s best to maintain a high level of fitness for yourself as long as you can in your lifetime. Being fit makes daily tasks easier. It also improves recovery from surgery and pregnancy. Fill your bank with a minimal level of fitness. You should perform cardiovascular exercise no less than 150 minutes a week. If you’re already active and fit, do a little more. Push yourself to get even stronger.Listen in as Dr. Brian Parr joins Melanie Cole, MS, with tips on how to get fit now and reap the benefits later.

Do you collect things? Have a habit of holding onto things? Maybe your plan is a little cluttered? If you’re listening to this podcast, something’s not working in your relationship with your stuff. Clutter is a constant to-do list. It raises your stress level. You have to get a handle on it so you can move on with your life. Tips for Decluttering Start three steps back from your catch-all space. Why are things landing in the catch-all space? Do you have room in your closet for your sweaters or in your garage for your holiday decorations? Make space for the things you’re going to put away. Set aside the time to work on decluttering. It’s too easy to put it off if it’s not scheduled. Have your tools handy. You need a garbage bag, a box for donations, water and snacks. Know it will be work. Set yourself up for success with realistic expectations Give spare stuff to people in your immediate circle. Donate leftovers to local charities. It’s easy to let things go when you know they’ll be put to good use. Five Ps of Decluttering Pull everything out of the space you’re tackling. Put it together. Sort things into piles by similarity. You can see how much of everything you have. Purge. Be honest with yourself about what you use and don’t use. Don’t feel guilty about the money you spent on stuff you aren’t going to use. Put everything back that you’ve decided to keep. Make sure you have a place to store what you kept. Peace of mind is yours. Clutter doesn’t happen overnight so it’s going to take time to declutter. Go easy on yourself and focus on small spaces. You’ll have to do maintenance on spaces as you bring more stuff into your home. Listen as organizational expert Tracy McCubbin joins Melanie Cole, MS, to help you declutter your life.

The anterior cruciate ligament (ACL) is one of four ligaments that stabilizes the knee. It’s the most commonly injured knee ligament. There are nearly 200,000 ACL repair surgeries in the United States each year. Women are seven to eight times more likely to suffer ACL injuries than men. The ACL prevents the knee from derotating in unnatural ways. Accelerating, decelerating and turning puts torsional stress on the knee. The ACL prevents that twisting. An injury is often accompanied by a pop and/or the knee giving out. It typically swells but doesn’t need emergency treatment. A stabilizer and anti-inflammatory are the usual treatment. The injury can recover in several weeks. An ACL tear will not repair itself and leads to knee instability. Rest, ice, compression and elevation can help the knee feel normal again. Physical therapy can help with swelling, soreness and mobility. Nearly every athlete is offered ACL repair surgery because they want to return to athletic activity. Bracing is effective for those who opt out of ACL repair surgery and engage only in low-level physical activity. ACL Injury Prevention Neuromuscular training is the best prevention. It teaches the body how to land, jump and cut properly. This could reduce ACL injuries in women by 50% but is also effective for men. Minding fatigue and resting your body can reduce your body’s required recovery time. If your child is involved in two sports, be sure she’s getting the necessary time to recover from athletic endeavors. Stick to efficient workouts and get plenty of sleep. Listen as Dr. Eric Chehab joins Melanie Cole, MS, to discuss how to prevent and treat ACL injuries.

Not everything at school is as safe as you’d like. Anything can be poisonous if used in the wrong amount, wrong way, or by the wrong person. It’s best to be aware of potential poisons in classrooms and in the home. There is no such thing as “child proof.” While child-resistant locks are available, vigilance is best in preventing poisoning. Poisons in SchoolThe American Association of Poison Control Centers get about 29,000 calls about school-based exposures every year. Many of these are based on dares from peers or pranks on teachers. Drinking vape liquid, mace exposure, eating hand sanitizer, and consuming dissection specimens are more likely to happen at school than at home. Chewing on pens, swallowing foreign bodies, medicine dosage errors, and chemistry chemical exposures also occur at school. Poison Control can advise when emergency care is necessary based on the substances used. They are not emergency services but serve as a great informational resource. You won’t be reprimanded for calling if your situation isn’t an emergency. Poison Tips at Home Read labels and follow all directions on your insect repellents. Beware inhalation and getting it in the eyes. Adults should apply insect repellent on children and avoid the kids’ hands. Store containers out of reach of children. Wash hands after playtime is over. If the possible poisoned person is unconscious, not breathing, or appears to be having a seizure, call 911 immediately. If the poisoned person is conscious, contact Poison Control to discuss the nature of the poisoning. Poison Control will advise based on the type of poisoning. They will also contact your local emergency services to alert them you’re bringing someone in or need an ambulance. It’s best to be prepared for potential poisoning. Exercise caution to keep your loved ones safe. Poison Help Line 1-800-222-1222 or text POISON to 797979 so you have it on your phone when you need it. Listen as Krista Osterthaler joins Melanie Cole, MS, to share tips on poison safety.

Vitamin D is a fat soluble vitamin that can be found in fatty foods like fish. We can also generate it in our bodies if we’re exposed to sunlight.This vitamin is essential for the body’s absorption of calcium, magnesium, phosphate, iron and zinc. It helps your bones stay strong, improves red blood cell count and reduces risk for heart disease. Fifteen minutes of sunlight per day should help you reach the recommended amount of vitamin D. Most people need about 400 IU per day. If you don’t get enough sun exposure or vitamin D in your diet, a supplement may be your best option. Listen as Dr. John Higgins joins Melanie Cole, MS, to share how to get more vitamin D into your diet.

It’s important to balance out your fitness program to make the most of your physical health.It’s too easy to stick with one aspect, especially if it’s all the rage. Before starting a fitness program you should speak with your doctor. If you haven’t been active or are looking to increase your intensity, get a health screening. A complete exercise program has four components. Cardiorespiratory activities or aerobic exercises get the heart and lungs going. This category includes walking, jogging, swimming, cycling, and tennis. Pursue these activities three to five days per week. Resistance training is important to building muscle. Choose activities that stress the muscles, like lifting weights, bodyweight exercises and using resistance bands. Work targeted muscle groups two to three days per week. Allow 48 hours between working targeted muscle groups for recovery. Flexibility exercises are key for stretching the body. Do static stretches that are held for a period of time. You can also do dynamic stretches that flow through different positions. Balance exercises qualify. These should be done two to three days per week as part of a fitness program, or daily for faster improvement. Neuromotor training helps your brain to move your body smoothly. This is important for your brain connection to your muscles. Tai chi, pilates and yoga done two to three days per week will satisfy this aspect. You need all four components for stability. Pursue these activities at the gym or in your own home with minimal expense. Start at the intensity level that’s right for you. Set goals to become stronger and find balance between all four components. Listen as Dr. Barbara Bushman joins Melanie Cole, MS to guide you on a well-rounded approach to fitness.

While it may seem like a dream, your body is always burning calories.Metabolism occurs in every cell of your body, even when you’re sleeping. Eighty percent of your daily carbohydrate intake is utilized by your brain. You burn just below one calorie per minute when at rest. Moderate exercise burns about five to six calories per minute. High intensity exercise burns ten to fifteen calories per minute, depending on your body weight. Metabolic conditioning or metabolic training boosts your metabolism so you can burn more calories per minute. As you get more fit, you have to increase intensity or time for continued improvement. Add five minutes to your workout or boost your intensity. Higher intensity workouts make you feel out of breath so you can’t expend energy on conversation. You shouldn’t feel like collapsing, but you should feel like your body is fully engaged. Resistance training burns tons of calories. Your metabolism doesn’t just drop to your resting rate when you finish the workout. It continues to burn calories at a higher rate later. Listen as Dr. Michele Olson joins Melanie Cole, MS, to share how you can kick your metabolism into high gear.

“My son is lazy. He isn’t living up to his potential.” Does this sound familiar? Maybe he isn’t coasting through life. The expectations placed on him may be so great that he’s under pressure. He may not feel like he can reach those expectations, so he flies under the radar. Trying hard and failing reinforces negative feelings. Of course, you’re going to worry about your son. You want him to prosper. If you yell and scream at him too much, you’ll only push him to do less. It’s important to let your child fail in certain situations in order to learn. It’s okay not to know everything. Teenage failures don’t typically ruin lives. Be there as the safety net, but let your son take the lesson. Help Your Son Thrive Encourage your children by focusing on processes instead of achievements. Compliment them when they work hard so they feel more competent. Provide autonomy for your child with accountability. Let your child decide to stay up late on a school night but send him to school the next day. This is a safe way for him to learn that actions have consequences. Connect with him. People do better when they know others care about them. End power struggles with your teen. Listen empathically and understand where he’s coming from. You don’t always have to agree with him. Listen as Dr. Adam Price joins Melanie Cole, MS, to share how to encourage your son to succeed without nagging him to try harder.

About one in three Americans get the Center for Disease Control & Prevention's (CDC) recommended amount of exercise each week. It can be tough to fit in fitness with all of the demands of daily life. What if you’re a weekend warrior because you can’t keep a daily fitness schedule? You can get the same mortality benefits from two days of fitness per week. But, you need to follow some guidelines to prevent injuries caused by intense workouts. DO: Stretch and warm up properly. Cool down by slowing down with the same exercise you were doing. Find a way to deal with muscle aches, like with an arnica montana gel or cream. Eat restorative foods. Blueberries, boiled eggs and salmon are great for restoring your body. DON’T: Have intense back-to-back workouts both days. Obsess with one activity. Push yourself too far because of your ego. If you choose to walk for exercise, make sure you walk briskly enough that you can’t talk while you’re moving.Be sure to find something you love to keep you engaged with fitness. Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share how to avoid injuries as a weekend warrior.

We spend a lot of time on our feet. Foot injuries are fairly common. Forefoot Injuries Bunions - big toe angled inward at an unusual angle. Sesamoiditis - pain under the big toe joint, especially in runners and kickers. Morton’s neuroma - pain and numbness between the third and fourth toes caused by a nerve entrapment. Metatarsalgia - pain under the ball of the foot. Arch Injuries Plantar fascia strain - pain along the inside of the arch. Stress fractures - frequently appearing in athletes and those with C-curved feet. Heel Injuries Heel spur - irregular bone formation resulting from arthritic change. Tendonitis is also common throughout the foot from overuse. Shoes are the base of support for your entire body. Stilettos don’t have the infrastructure to support you. Stilettos also shorten the calf muscle and Achilles tendon. Ballet flats can also be troublesome because the support isn’t there. It’s best to wear a running shoe for exercise, even if you’re just walking. Running shoes are more supportive. You might need insoles to provide extra support. Stretch your feet by sitting with your legs in front of use. Use a towel or band to gently pull the top of your feet toward you. Lie back, bend the knee and gently pull your foot back again. Extend the leg and use the band with each foot to stretch your leg muscles. Stand with your back to the wall and lift your toes a few times. Turn around and raise your heels for a few repetitions. Listen as Dr. Jeffrey Ross joins Melanie Cole, MS, to discuss overuse injuries to the feet.

Maybe you want six-pack abs. Or, perhaps you want to get stronger. What should you eat to support your fitness goals? First, start with eating real foods that are close to what you find in nature. You don’t have to count the grams of everything. Make sure you have lean protein, fruit, vegetables, healthy carbs and smart fats every day. Avoid processed foods. Second, assess your fitness goals. Do you want to increase or decrease your weight? Your goal will impact your food requirements each day. Don’t add a protein shake or bar just because you exercised. Third, you don’t want to exercise completely fasted. You need some nutritious carbohydrates to fuel the workout early in the morning. Have a piece of fruit, or a glass of pure fruit or vegetable juice. The glucose gives you energy right away. Adding fiber, fat and protein will take longer to digest. Additionally, alcohol is closer to fat than protein for your body. Cut back on booze and mixers if you have caloric goals. Finally, use fats and oils to cook your food so it tastes good. You don’t have to drink coconut oil each day to get in your healthy fats. In moderation, you can eat the natural fats in your food, like the fat in your ham or skin from your chicken. Listen as Dr. Felicia Stoler joins Melanie Cole, MS, to discuss how to eat to support your fitness goals.

Today’s ticks that carry Lyme disease are more rampant than ever. White-tailed deer are the primary carrier of these ticks. Our growing civilization has greater proximity to these deer, so our tick exposure has increased. What Do Ticks Look Like? Ticks have eight legs and come in different sizes. They don’t have eyes or antennae. They have a head and body. There are many varieties of ticks that carry different kinds of germs. You have to identify the ticks correctly to know the potential disease exposure. Tick Safety Spray your shoes with permethrin since DEET isn’t very effective on ticks. You can also have your clothing treated with permethrin. Botanical oils may not work well if you’re going into a tick-infested area. Ticks that carry Lyme disease latch on at shoe level and climb up your legs. If you go exploring, the American dog tick is prevalent and may hitchhike a ride home with you. Toss your clothes in the dryer for 10 minutes to kill any live ticks. Check yourself, family and pets for ticks after the adventure. It typically takes at least 24 hours for diseases to transmit. Use a pointed tweezer to pull the tick straight out. Take a photo of the tick. Save the tick in a plastic bag for a few weeks in case it needs to be tested. Listen as tick expert Dr. Thomas Mather joins Melanie Cole, MS, to talk ticks.

The sun is shining, and you’re ready to hit the beach. Your eyes need to be safe while you have fun in the sun. Just as you wouldn’t forget sunscreen, be sure to grab your sunglasses before stepping outside. You want something that protects you against UVA and UVB rays. Your eye doctor can test your sunglasses. Eye sunburn can cause discomfort, blurry vision and pain. Sunglass lenses are often made of impact-resistant plastic. This should protect your eyes from debris that might otherwise penetrate the eye. Take care of your eyes when swimming. Contact lens wearers must consider how spongy lenses are, making them prone to holding microbes and bacteria against the eye. Avoid severe eye infections by removing contacts before swimming. Use cool, artificial tears to soothe eyes after swimming. If they continue to bother you, see your eye doctor. If you get something in your eye, flush the eye and give it time to recover. Use clean tap water if you must. If the vision is affected or pain persists beyond one hour, head to your eye doctor. Listen as Dr. Justin Bazan joins Melanie Cole, MS, to talk about summer eye safety.

"Carb" isn’t a dirty word, but it has developed a connotation of being an unnecessary indulgence. Carbohydrates are an important part of any diet. In fact, carbohydrates are present in fruits, vegetables and legumes. They’re responsible for the glucose you need in your brain and spinal cord. Low carbohydrate diets still contain carbohydrates. People tend to go too far when reducing the carbs in their diets. You should eat carbohydrates in foods as part of meals. If you’re eating spaghetti and meatballs, the carbs in the noodles would be a necessary part of dinner. The basket full of bread sticks would be an unnecessary part of dinner. Portion control will also help with your unnecessary carb consumption. Restaurants serve huge portions. The “clean your plate” attitude at home can lead to excessive carb consumption. Learn the appropriate portion for your body, and save the leftovers for another meal. Eat less added sugar. A glass of orange juice contains naturally occurring sugar. A glass of orange soda contains added sugars. Look for foods that have naturally occurring sugars and don’t require added sugars in the processing. The source of the sugars in your food is more important than the label’s sugar measurement. Most people don’t need to go to extremes when eliminating foods from the diet. Have you earned what you’re eating? An active lifestyle can balance out the foods you’re consuming.You should get about half your energy from carbohydrates, emphasizing vegetables, whole grains and legumes. Sugar consumption is sometimes a problem for those who eat too much fruit per day. Find a good source of protein to meet your protein needs and eat reasonable portions. Use olive oil for cooking. Consume healthy fats. Listen in as Dr. Brian Parr shares how you can sensibly enjoy carbs.

You spend about one-third of your life in bed. A mattress can make or break a good night’s sleep. Quality sleep is incredibly valuable. Lack of sleep can be detrimental to your health. It can harm your relationships. Poor sleep can endanger others as well, particularly when driving. Consider your mattress as sleep equipment. Make an investment in one that will keep you healthy and happy. Signs you need a new mattress: Your mattress is 5-7 years old. You wake with stiffness, numbness, aches and pains. You sleep better at a friend’s house or in a hotel bed. Steps to Buying a New Mattress Test out mattresses by lying down on them in stores. If you purchase online, be sure the return policy works well and customer service will work with you if you are dissatisfied. Take your partner with you to test the mattress. You share the bed. Make sure the mattress is comfortable and supportive for you. This doesn’t mean it has to be firm. Get a queen-size mattress so you have plenty of room to move. Get a full-size bed for your child so there’s room for you when needed. Certified polyurethane foam is made without formaldehyde, toxic metals and has lower VOCs. Look for mattresses that are certified. Listen as mattress expert Helen Sullivan joins Melanie Cole, MS, to discuss how to find the best mattress.

It’s fun to share a drink with friends. Alcohol is often paired with unwinding and celebration. But, how much alcohol is too much? Most people are okay with moderate drinking; one or two drinks per day. Don’t use this a weekly guideline to binge on Friday night. “I didn’t imbibe the rest of the week, so I can have ten cocktails tonight!” That’s not how it works. Binge drinking is dangerous. It raises blood pressure, damages nerves, causes sexual dysfunction, harms the liver, and can lead to other consequences. Signs You Might Have a Problem Consuming too many drinks in two hours (4 for women, 5 for men) Blackouts Turning up late to work or performing poorly Engaging in risky behavior Organizing activities around drinking all the time Best behavior is to drink 12 ounces of water for every alcoholic drink you consume. If you drink when stressed, investigate other ways to reduce your stress. Alcohol should be a treat. Listen as Dr. John Higgins joins Melanie Cole, MS, to discuss how to avoid drinking too much.

Time can get away from you if you work from home. You may do a lot more sitting than someone who has to leave the house to go to work.While it may seem hard to believe, the hardest thing to do when you work from home is stopping work. It’s really easy to continue to slave away at your computer. Tips for TelecommutersGet yourself on a schedule so your day has a clear beginning and end. Change your pajamas and brush your teeth or whatever you need to do to define your day. Assign your estimated commute time to fitness. If it would take you 30 minutes to drive to work, then spend that time working out. Take activity breaks between work tasks. Hop on your treadmill, do a few lunges, stretch. Small increments of activity add up. Get up every 45 to 60 minutes. Stretch the muscles that haven’t been used while you were sitting. Consider getting a standing desk. Sitting becomes stressful for your body. Wearable technology makes you aware of how much you’re moving. It’s recommended to get to 10,000 steps per day for health benefits. Your smart phone may have a pedometer function. Develop good working posture. Your elbows should be at 40 degrees when you’re typing. Your screen should be at eye level. This will reduce the wear and tear on your body. Sitting on a fitness ball all day may exacerbate an issue you may not know you have. Stretch everything that is contracted when you’re sitting. Work your hip flexors with both hands on your back pockets, push your hips forward, lean back and say “aaaaahhh.” Stretch your chest by clasping your hands behind your back and raising your arms up. Encourage your colleagues on phone meetings to take stretch breaks. Create a culture for body care. Listen in as Grace DeSimone joins Melanie Cole, MS, to share tips for work-from-home fitness.