Healthy resource roundup, November 2024

 There are a number of important health observances happening in November. We have compiled a variety of resources so that you have quick, easy access to tips and information to help you get healthier.

Important! If you haven’t already done so, now is the time to protect yourself and your family by getting the flu shot and COVID-19 vaccine or booster. Get more information here.

NEW on the Health Advocate blog

• Visit the Election Resources section of our blog for tips on managing the stress and uncertainty you may feel regarding the upcoming presidential election and dealing with different perspectives at work
• Create your personalized plan for better sleep
• It’s getting darker earlier now–here’s how to stay safe when you walk your dog in the evening
• Plus, get healthy ways to cope with the seasonal blues

November Health Observances

Diabetes Awareness Month

• From the National Institutes of Health, obtain basic information, research and resources
• From the American Diabetes Association, learn how to manage and live with diabetes
• From the Health Advocate blog, learn how to lower your risk for type 2 diabetes and learn about some easy ways to reduce your added sugars

Veterans Day: November 11

From the Health Advocate blog:

• Here are a few ways to honor veterans
• If you or a loved one is a veteran, learn about some health-related benefits you or they may be able to take advantage of

Great American Smokeout: November 21

• From the American Cancer Society, take the smoking habits quiz, learn about the benefits of quitting tobacco, and find out how to quit smoking or using smokeless tobacco
• From the Health Advocate blog, here’s how to understand your options when you’re quitting tobacco, as well as how to reduce your tobacco temptation

Thanksgiving: November 28

From the Health Advocate blog:

• How to get the whole family moving on Thanksgiving
• In the spirit of thankfulness, get inspired by these novel ways to show gratitude
• Get tips to reduce friction at family gatherings
• Check out these meaningful ways to show gratitude
• If you’re starting your holiday shopping the weekend after Thanksgiving, be sure to learn how to protect your identity and your wallet, plus learn how to plan ahead so you don’t overspend on gifts
• If the holiday season often makes you feel more stressed than joyful, check out these mindfulness tips that may help you during this busy time of year

Alzheimer’s Disease Awareness Month

• From the Alzheimer’s Association, understand warning signs and symptoms, get information for caregivers, and learn why to get checked
• From the Health Advocate blog, read “Understanding Alzheimer’s Disease”

COPD Awareness Month

• From the American Lung Association, learn about COPD, understand causes and risk factors, and get questions to ask your doctor about COPD

Family Caregivers Month

• From the Caregiver Action Network, get the top ten tips for caregivers
• From the Health Advocate blog, read “The Importance of Self-Care for the Caregiver”

Lung Cancer Awareness Month

• From the American Lung Association, learn about lung cancer, and find out what to do after a lung cancer diagnosis for yourself or a loved one

Easy ways to reduce your sugar intake

 Sugar makes food taste delicious, but it’s definitely not nutritious! Consuming too much sugar contributes to obesity, which is linked to heart disease and diabetes. Try these tips to reduce your sugar intake.

Get educated about sugar

Set your daily limit for added sugar. For women, the limit should be 6 teaspoons or 25 grams per day; for men, the limit is 9 teaspoons or 36 grams.

Read labels for the grams of sugar to make healthy food choices.  If a product doesn’t have fruit or milk in the ingredients, all of the sugar that is found in the food is likely added. If fruit or milk is in the food, the label will account for both natural and added sugars.

Know sugar’s aliases. Ingredients that end in “ose,” like sucrose, dextrose, fructose, glucose, lactose, and maltose, indicate sugar. Other names for sugar include corn syrup, cane sugar, molasses, nectar, and fruit juice concentrate.

Understand sugar “terms” on labels. “Sugar-free” indicates a food has less than 0.5 grams of sugar per serving. “Reduced sugar” foods must have at least 25 percent less sugar per serving than their traditional counterpart product.

Choose the right foods

Need energy? Choose healthy carbohydrates. Opt for fruits, vegetables and whole grains as your main sources of carbs.

Limit foods with added sugar, such as cookies, cupcakes, candy, and other sweets.

Watch out for sneaky sources of added sugars. Some canned fruits, packaged breads, premade sauces and fruit-flavored yogurts—even cereal and flavored oatmeal—can contain added sugars.

Choose fresh or frozen fruit to satisfy your sweet tooth.

Determine how much you really need dessert. If you’re an everyday dessert eater, limit yourself to enjoying it only on a specific day, weekends, or special occasions. This can greatly reduce your sugar intake. Or swap your dessert for a healthier option like a smoothie.

Drink healthier beverages

Substitute water for soda and other sugary beverages.

Need a morning pick-me-up? Enjoy your cup of coffee or tea unsweetened or sweetened with stevia.

Choose 100% fruit juice with no added sugar. The natural sugars in fruit are enough to give juice flavor—extra sugar isn’t needed to make juice tasty!

Make smart swaps

Substitute sugar and sweeteners with spices such as cinnamon, nutmeg, ginger, mint or cardamom to add flavor to coffee, oatmeal and plain yogurt.

Add fruit, rather than sugar, to your baked goods. Try swapping a cup of smashed blueberries or pomegranate juice for a cup of sugar in your next cupcake, cake or cookie recipe.

Reduce tobacco temptation with smart activity swaps

 The nicotine in the tobacco you use might make you feel good temporarily, but the habit is killing you. It contributes to cancer, heart disease, lung disease, and many other health risks. In fact, tobacco use is the number one cause of preventable deaths worldwide!

You don’t need tobacco to feel good. The key to feeling good is within you! Start replacing your tobacco use with healthier activities like these:

If you find it challenging to overcome the hand-to-mouth sensation, try healthier ways to occupy your mouth and hands, like:

• Enjoy a healthy snack like sliced bell peppers, cucumbers, apples, or whole grain crackers
• Chew gum or suck on a mint
• Start a hobby that requires you to use your hands, like woodworking or scrapbooking
• Read a book, magazine, or newspaper

If you use tobacco because you’re bored, stay busy with healthy activities such as:

• Calling a friend or family member
• Treating yourself to a movie
• Going for a walk or exercising
• Going out to do something fun with a friend
• Cooking a healthy meal
• Reading

Tobacco/nicotine use is often associated with specific times and behaviors, like first thing when you wake up, after meals, while driving, before bed, etc. If you have urges to use tobacco based on certain times of the day or certain daily activities:

• In the morning, drink a glass of water
• Sing along to your favorite band during your morning commute
• Take a walk on your work break
• Brush your teeth or chew gum after meals
• Practice deep breathing before bed

One of the most common reason people use tobacco/nicotine—and find it difficult to quit—is the belief that it helps to reduce stress. Find healthier outlets for stress relief and relaxation, such as:

• Cuddling with your spouse, kids, or pet
• Taking a nap
• Meditating
• Watching your favorite show or movie
• Exercising or dancing

Make kindness your “default setting”

 You never really know what others are dealing with. Even if someone seems to have a sunny demeanor, behind their smile they may be going through a lot that you don’t see, especially in today’s busy and complicated world.

Making kindness your “default setting” helps others around you—and it can help you, too. Studies show that kindness releases mood-lifting brain chemicals that help lower stress, create emotional warmth, increase self-esteem, protect your heart, improve health outcomes, and may even help you live longer and be more successful!

Maximize the benefits of kindness by making it a habit. Try these small but meaningful ideas.

Just smile. Smiling releases feel-good brain chemicals—plus, it’s contagious! People have a built-in response to copy facial expressions, so you’ll likely get plenty of smiles back!

Regularly acknowledge and thank people. Be the reason someone has a great day at work! Too often, people get more complaints than they get thanks. Mention to people like the doctor’s office staff, the customer service rep on the phone, and the cashier at the store how you appreciate their service and attention. It might truly make their day!

Ask others how they’re doing—and then listen. Look for opportunities to reach out to others. Simply listening to someone costs nothing, but it can really help them understand they’re cared about.

Take the high road when interacting with those you dislike or disagree with. Remember that there is more to them than just the traits you dislike. Try acknowledging something they do well and giving them a sincere compliment.

Give others a little grace. If someone is rude to you, remember that it’s likely more of a reflection of them and what’s going on in their life than it is of you. Try to be sympathetic instead of annoyed. While it’s not kind if someone, for example, bumps into you without apologizing as they hurry off the train, remind yourself that it wasn’t personal and maybe that person’s just having a bad day.

Show yourself kindness, too. Forgiving yourself for your mistakes and not expecting perfection is beneficial for your own well-being, and it may also help you become more empathetic to others.

Mental health resources for support during election season and beyond

 As we navigate the election season, it’s essential to prioritize our well-being and emotional health. With all the discussions and emotions that elections bring, it’s normal to feel overwhelmed or uncertain. Lean on these valuable resources for emotional support during this time of uncertainty.

Resources for immediate support

National Suicide Prevention Lifeline: A 24/7 hotline offering free and confidential support for those in distress
Phone: 1-800-273-TALK (1-800-273-8255)

National Alliance on Mental Illness (NAMI): Provides a helpline, support groups, and resources for mental health. They can help connect you with local services.
Phone: 1-800-950-NAMI (6264)
Website: www.nami.org

Crisis Text Line: A free 24/7 text line for anyone in crisis. Connect with a trained counselor by texting “HELLO” to 741741.
Website: www.crisistextline.org

Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: A confidential, free resource for mental health and substance use disorders, offering information and referrals.
Phone: 1-800-662-HELP (4357)
Website: www.samhsa.gov

The Trevor Project: Crisis intervention and suicide prevention for LGBTQ+ youth, available through chat, text, and phone.
Phone: 1-866-488-7386
Website: thetrevorproject.org

Veterans Crisis Line: A confidential support service for veterans in crisis, available 24/7.
Phone: 1-800-273-8255

Additional mental health support resources

Mental Health America (MHA): Offers resources for mental health support, coping strategies, online screenings, and information on local services.
Website: www.mhanational.org

American Psychological Association (APA): Provides articles and resources for managing stress, anxiety, and other mental health needs.
Website: www.apa.org

Other places to seek support

Local mental health organizations: Many communities have organizations that offer counseling, support groups, and other resources. Search online for mental health services near you.

Local support groups: Check community centers or listings for support groups focused on mental health and emotional well-being.

Employee Assistance Programs (EAPs): Many employers provide EAP services for confidential support and counseling. Contact your HR department to learn about available services.

Educational resources

Candidate research: Find reliable, unbiased information about candidates at VoteSmart.org and Vote411.org, along with campaign financing details at FEC.gov, so you can make informed voting decisions.

Fact-checking websites: Stay informed with sources like Snopes.com or FactCheck.org to verify information.

Civic education: Visit sites like iCivics.org for educational materials about government and civic responsibilities.

This Thanksgiving, get movin’!

 When you think of Thanksgiving, you likely think of a traditional turkey dinner with delicious comfort food sides like mashed potatoes and desserts like pumpkin or apple pie. This Thanksgiving, challenge yourself and your family to focus on being active just as much as enjoying the big meal!

Did you know that the average American tends to eat up to 4,500 calories on Thanksgiving Day? That’s approximately twice the recommended daily allowance! In order to keep this feast in check, consider incorporating fun fitness activities into your holiday. Here are a few ideas to get the whole family up and moving.

Register for a Turkey Trot. These fun runs or races, typically ranging from 5k (3.1 miles) to 10k (6.2 miles), are held on Thanksgiving morning in communities nationwide. You can run, jog or even walk with loved ones to enjoy some activity before the big feast.

Play some two-hand touch. Instead of watching football, encourage everyone to go outside and throw around the pigskin. You could also play Frisbee, volleyball or other team games.

Plan a holiday scavenger hunt. Pre-planning a scavenger hunt around your yard or neighborhood can be a fun way to get your family moving. You could even consider making it a Christmas, Hanukkah or Kwanzaa-themed hunt to get everyone excited about the upcoming holidays!

Take a post-meal walk. Go walking with the family after dinner. It gets you out of the house and helps you burn calories, too.

Or try a new indoor activity. If the weather is too chilly or dreary for your liking, check out activities or events at the local community center, like indoor pick-up soccer, roller skating, or a friendly game of basketball, among others.

Maximize your shopping. Heading out for Black Friday sales post-turkey? Park at the far end of the parking lot and take the stairs instead of the escalators to rack up more steps.

There are so many fun ways to stay active on Thanksgiving. We hope you have a happy and safe holiday with your family!

Reducing friction at family gatherings

 The warm, fuzzy feelings associated with the holidays can turn icy when family members with very different personalities, opinions, and beliefs come together, potentially triggering arguments. Try these tips to promote more good cheer—and less tension—at family gatherings:

Set ground rules beforehand. If you know that Uncle Ed and your brother can easily get into a shouting match over differences, enlist a few family members to help enforce a rule to avoid hot button topics (politics or religion, for example). And, in case heated viewpoints do come up, try to have some respectful responses top of mind.

Limit how much alcohol is served. Over-imbibing can fuel feuding. Try serving non-alcoholic cocktails or a punch made of warm apple cider and cinnamon.

Give everyone a task to do. Whether it’s prepping appetizers, serving, or watching over the kids’ table, assignments give argumentative folks something to do and can divert rising tensions, while allowing you a breather from handling all the tasks.

Include an activity. Taking a post-meal walk together, or watching a favorite movie or playing a rousing game of trivia or table hockey, can keep the mood lighthearted.

Keep the focus on the positive, not on perfection. For example, sharing a sweet memory of your cousin, sibling or parent at the table can help reignite the warm feelings and sense of belonging that make family gatherings meaningful.

More tips if squabbles erupt

No matter if you’re hosting the family get-together or attending as a guest, getting in conversations with people of opposing views can sometimes take a turn for the worse, despite your best intentions. Toss in factors like sibling rivalry and parental control issues into the mix, and the occasion can quickly become most unpleasant. While you can’t control other people’s responses, you can control your own. Keep these tips in mind:

• Use tactics to remain calm if you’re feeling overwhelmed. Are your “emotional buttons” being pushed during the conversation? If so, it’s important to use some stalling strategies to give yourself time to think before you rush to respond. You can ask for a question to be repeated, for example, or simply take a pause to collect your thoughts. You could also respond with “hmm….that’s interesting.”
• When you’re angry, limit your discussion. Be willing to take time-outs, walk away, or engage in activities that help cool tempers before you engage in discussions that might become even more heated. Avoid accusations. Before you blurt out something hurtful, count to 10 to calm yourself and defuse your anger.

If you’re troubled by disruptive family problems, talk to a trusted health professional such a counselor who can help you and your family find ways to overcome misunderstandings.

Recipe: Sheet pan shrimp and beets

 For this easy sheet-pan dinner, beets get a head start in the oven while you prep the shrimp and kale. For a prettier presentation, leave shrimp tails intact.

Ingredients

Makes 4 servings

• 1 pound small beets, peeled and cut into 1/2-inch pieces
• 2 tablespoons extra-virgin olive oil, divided
• ¾ teaspoon salt, divided
• ¾ teaspoon ground pepper, divided
• 6 cups chopped kale
• 1¼ pounds jumbo raw shrimp (16-20 count), peeled and deveined
• ½ teaspoon dry mustard
• ½ teaspoon dried tarragon
• 3 tablespoons unsalted sunflower seeds, toasted

Preparation

Active time 15 minutes | Total time 35 minutes

1. Preheat oven to 425°F.
2. Toss beets with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a rimmed baking sheet. Roast for 15 minutes.
3. Toss kale with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the beets on the baking sheet.
4. Sprinkle shrimp with mustard, tarragon and the remaining 1/4 teaspoon each salt and pepper. Place on top of the vegetables. Roast until the shrimp are cooked and the vegetables are tender, 10 to 15 minutes more.
5. Transfer the shrimp to a serving platter. Stir sunflower seeds into the vegetables and serve with the shrimp.

© Dotdash Meredith. All rights reserved. Used with permission.