by Jessica Giffin, Lifestyle Coach & Community Liaison, YMCA of Metro Denver
November marks the observance of National Diabetes Awareness Month. Did you know that a staggering one in three Americans have prediabetes? That’s roughly 89-million Americans. And nine out of 10 people don’t even know they have it.
The good news? Prediabetes is reversible. But before we get to prevention, it’s important to understand exactly what the condition is and if you are at risk.
Prediabetes indicates that a person’s blood glucose, or sugar level, is higher than normal but not yet high enough to be diagnosed as having type 2 diabetes. People with prediabetes are predisposed to a later diagnosis of type 2 diabetes and are also at a much higher risk of other serious health problems, including stroke and heart disease.
The most common risk factors for those with prediabetes include the following:
• Over the age of 45
• Are overweight
• Have a family history of diabetes
• Are physically active fewer than three times a week
• Have had Gestational diabetes for gave birth to a baby weighing more than 9lbs.
So how can you reverse prediabetes?
The YMCA of Metro Denver offers a nationally recognized Diabetes Prevention Program to help those diagnosed with prediabetes empower themselves to take ownership of their health by teaching them about nutrition, physical activity, overcoming stress and how to stay motivated. The program is part of the Centers for Disease Control-led National Diabetes Prevention Program, which has proven that through healthier eating, increased physical activity and a small amount of weight loss, it’s possible to prevent or delay the onset of type 2 diabetes by 58-71%.
The Y’s year-long program consists of one-hour classes in a small group setting. Each class is led by a trained lifestyle coach and is designed to teach participants strategies to not only reduce their risk of type-2 diabetes but to also live a healthier, happier life. Key tactics include healthy eating, increased physical activity and losing weight.
As Jessica Giffin, lifestyle coach and community liaison from the Y says, it’s really a lifestyle balance program.
“This is an opportunity to make small changes that can make a positive impact on your health and reduce your risk for developing diabetes,” says Jessica. “And it’s not a diet! We empower people to make lifestyle decisions that can be sustained over time. We know change is hard and we are here to help!”
The program takes place in a group setting, allowing participants to share, brainstorm and find support among each other.
“The diabetes prevention program has changed my life,” said Adrn’e Steel, program participant. “It’s a support system so we brainstorm a lot together, you’re not doing it by yourself.”
Jane and Jim Lipscomb, a Denver-area couple, participated in the program last year and had phenomenal results. In fact, they shared that even during the pandemic, they’ve been able to keep up with their newfound healthy lifestyles.
“Together, we have lost a combined 67 pounds and significantly lowered our risk for type 2 diabetes through the Y’s Diabetes Prevention Program,” Jane Lipscomb, program participant. “And best of all, we feel great and are back to doing activities we love! Jim, who is 72, recently hiked Rollins Pass after years of thinking he never could again — that’s over 14 miles and 2,562 feet of elevation gain!”
The YMCA’s Diabetes Prevention Program is offered year-round in seven counties in Metro Denver, including its five YMCA Wellness Centers and more than 20 community sites and, right now, the program is taking place virtually to allow for greater flexibility among participants during the pandemic.
To learn more about the Y’s diabetes prevention program or health and fitness programs at the YMCA of Metro Denver, visit https://www.denverymca.org/.
by Kim Schulz, VP of Youth Development, YMCA of Metro Denver
Virtual schooling has more kids and teens online now than ever before. While technology has led to ease of learning, resources and flexibility, it can also make more teens vulnerable to cyberbullying.
Remember, bullying doesn’t just happen at school. It can happen anywhere, including through texting, the internet, social media and gaming platforms. So, just what is cyberbullying? It is most often repetitive behavior aimed at badmouthing, humiliating, scaring or shaming those who are targeted. Examples include:
• Spreading lies about someone or posting embarrassing photos of them on social media.
• Sending hurtful messages or threats using online messaging platforms.
• Impersonating someone and sending mean messages to others on their behalf.
So what should you and your child do when it happens to you? Here are some helpful tips to not only recognize cyberbullying but to deal with it.
Prevention
The first step is to place appropriate permissions and restrictions on technology usage and access to electronics. Setting reasonable limits early on can prevent kids from becoming too attached to their computers and devices later.
It’s also a good idea to have open communication with your child. Encourage your son or daughter to come to you with questions and concerns and let them know that no subjects are out of bounds.
Spot It And Stop It
There are some red flags when it comes to bullying; behavior changes include isolation, withdrawal and avoidance of activities and events. Be on the lookout for changes in your child’s behavior and inquire about the root cause.
If you observe any behavioral or emotional changes in your child, be sure to address the subject in a calm, non-threatening, private manner at a time and place when both you and your child can communicate openly. It may even be helpful to rehearse what you’re going to say to your child in advance.
Another telltale sign of cyberbullying is your child’s preoccupation with his or her computer or device; fixation on a device in concert with behavioral changes can often signal something going on behind the scenes.
If you do need to check your child’s device, it’s recommended that you have a discussion with them first and involve them in the process. Unless it’s an extreme circumstance, it’s rarely advisable to betray your child’s trust by going through their private messages without their knowledge.
If your child cites a cyberbullying instance, it’s important to remain calm and let them know you’re glad they shared it with you. Then the two of you can have a discussion about the best next steps, whether it’s alerting the bullying child’s parents, closing an online account or another method; by working together, you can arrive at a solution that will not only help remedy the issue but also alleviate additional stress for your child.
Keep Communication Open
Keep the lines of communication with your child open; continue to have ongoing dialogue with your child after the incident. As parents, it’s up to us to inspire confidence in our children, both online and off.
And, if you and your child have done everything you can to resolve a situation and nothing has worked or something is in immediate danger, seek the appropriate authorities for help.
To learn more about youth education and leadership programs, as well as health and fitness programs at the YMCA of Metro Denver, visit www.denverymca .org.
by Rosalie Shanks, Registered Dietitian and a Lifestyle Coach, YMCA of Metro Denver
Now, more than ever, it’s important to take steps to support and bolster our immune systems. A balanced diet, along with good hygiene, sleep and stress management can play a crucial role in fostering a healthy immune system and fighting off illness.
An eating plan focused on nutrient-dense foods can give your body the extra protection it needs to become strong and healthy. There is no one quick food “fix-for-all” solution when it comes to health, but listed below are some key nutrients that play a role in immune support.
• Zinc promotes the growth and maintenance of immune cells, helps to heal wounds, and has some responsibility for taste and smell.
Good sources of zinc: beef, poultry, fish, eggs, legumes, nuts and seeds
• Vitamin C is an antioxidant that fights off free radicals — the molecules that damage our cells. It supports tissue development and repair, and maintains strong bones, teeth, and cartilage.
Good sources of vitamin C: citrus fruits, strawberries, tomatoes, bell peppers, brussels sprouts, cauliflower, potatoes
• Vitamin A assists the body in fighting off infection, improves vision and keeps the skin healthy.
Good sources of Vitamin A: orange/yellow fruits and vegetables, including carrots, sweet potatoes and apricots, and dark, leafy-green vegetables such as spinach, kale and broccoli
• Vitamin E is an antioxidant that enhances immune function and benefits heart health.
Good sources of Vitamin E: vegetable oils, such as soybean or olive oil, seeds, almonds and avocado
• Protein is valuable for two reasons — B vitamins and recovery time. B vitamins, specifically B6, B9 (folate) and B12, help the body produce energy, fight infection and create new blood cells. Protein also helps to restore damaged tissue so your body can heal from sickness at a quicker rate.
Good sources of protein: beef, chicken, seafood, eggs, milk, soy, beans, lentils, nuts and seeds
Trying to remember all those nutrients and food sources can be overwhelming, so instead, focus on making your plate balanced and colorful. Aim for at least five servings of fruits and vegetables each day. Essential vitamins and minerals are found in a variety of different foods, so be sure to mix up your food choices.
If you have trouble consuming enough vegetables, try this delicious smoothie that is packed with immune supporting nutrients!
Green Machine Smoothie
• A heaping handful of spinach
• 1/4 avocado
• 1/2 c carrots
• 1/2 c cucumber
• 1 frozen banana
• 1/2 c 100% fruit juice
• 1/2 c vanilla Greek yogurt
• 1 tablespoon hemp seed
Mix in the blender and enjoy!
Visit www.denverymca.org to learn more about fitness and nutrition programs at the YMCA of Metro Denver.
As the weather gets warmer and more time is spent enjoying the outdoors, staying hydrated is key, especially living at high altitude. Water is an essential part of a healthy diet, in fact, our bodies are made up of about 60% water. It maintains all functions in the body and helps keep your temperature normal. Your body loses water through breathing, sweating, and digestion, so it’s important to rehydrate throughout the day.
Why is staying hydrated so important? Water plays such a key role in our bodies, including the following.
• Keeps temperature normal
• Lubricates and cushions joints
• Gets rid of waste
• Carries nutrients and oxygen to cells
• Protects organs and tissues
• Aids digestion
• Maintains blood pressure
How much water do you really need each day?
It may seem like a simple question, but the answer is quite complicated. Like all nutrition recommendations, it depends on a variety of different factors such as age, weight, height, activity level, and overall health. Women who are pregnant or breastfeeding require more water, the same is true for athletes. Individuals with certain heart conditions and renal disease also have specific fluid needs. The standard recommendation is about 64oz per day. However, for the average healthy adult the National Academy of Medicine recommends:
• Men: 13 cups per day
• Women: 9 glasses per day
• Pregnant women: 10 glasses per day
• Breastfeeding women: 13 cups per day
Hydration Check
How can you tell if you’re getting enough water? The following are signs of dehydration that serve as key warning signals.
• Thirst
• Headaches
• Dry skin
• Fatigue
• Irritability
• Lack of sweat and urination
The easiest way to tell if you are hydrated is to check the color of your urine. A pale-yellow color indicates you are consuming enough fluid. A dark yellow, strong-smelling urine is a sign of dehydration.
It’s important to consume more water after physical activity, in hot weather and when you’re sick, as your body is using it more rapidly.
Tips to increase fluid intake:
• Track your glasses of water/day
• Carry a reusable water bottle around
• Drink from a straw
• Level up your water — add citrus, herbs, fruit
• Alternate morning coffee with a glass of water
• Download a water tracking app on your phone
Other Sources Of Water
Don’t just drink your water, eat it too! While 80% of our fluid comes from beverages, 20% of your daily needs can be met with food. Here are some fruits and veggies that are high in water content:
• Lettuce: 96% water
• Tomatoes: 95% water
• Cucumber: 96% water
• Celery: 95% water
• Watermelon: 91% water
• Strawberries: 91% water
• Cantaloupe: 90% water
• Citrus: 82% water
Level Up Your Drink
If you have trouble getting in plain water, check out this recipe framework to add some flavor without the added sugar! Add of these ingredients to 2 quarts of water and refrigerate for 2 hours.
• 1 lime, 1-pint raspberries
• 4 cups watermelon, 6 sprigs mint
• 1 lemon, 1 lime, 1 orange
• cucumber, 1 cup strawberries
• Steep your favorite tea and pour over ice
• Opt for a sparkling water (make sure there are no added sugars)
Rosalie Shanks is a registered dietitian with experience in health coaching and specializes in weight and diabetes management. She is an advocate for community organizations that promote food access and sustainable food systems.
Besides the Fourth of July, did you know July marks the observance of Social Wellness Month? So, what does that mean, exactly? Social wellness refers to the relationships we have and how we interact with others. And for many of us, our social wellness has been put to the test over the past few months due to the COVID-19 pandemic.
Self-quarantine. Isolation. Social distancing. All are words that have become commonplace in our lives. Thankfully, many of us have found workarounds with virtual calls and limited gatherings with family and close friends.
Social wellness is an important part of one’s overall health. In fact, it’s been proven that people who are “socially well” often share some of the following health benefits.
•People who have healthy relationships respond better to stress.
•Healthy social networks enhance the immune system’s ability to fight off infectious diseases.
•Those with a strong social network tend to live longer.
“Sometimes the hardest part of maintaining our social wellness is just getting started,” said Monica B. Thompson, Senior Director, Community Integrated Health & Lifestyle Medicine, YMCA of Metro Denver. “But without a doubt, those who stay active and have solid relationships and connection with others live happier, healthier and more purposeful lives.”
So, how can you increase/build your own social wellness? Promoting your social wellness is easier than it sounds.
•Join a wellness center or an exercise group that allows you to meet new people while benefiting from exercise.
•Take a walk with your pet. A daily walking routine provides not only physical activity but also a change to meet your neighbors.
•Volunteer for a cause or organization you’re passionate about. Giving of your time will make you feel good and give you the opportunity to meet others with similar interests.
•Join a group or find others who share a hobby, such as gardening, scrapbooking, painting, etc.
Caitlin Stackpool is the Director of Community Integrated Health for the YMCA of Metropolitan Denver. With a background in clinical exercise physiology and health education, she has a passion for disease prevention through making small lifestyle changes.
It’s been proven that people who have a strong mind-body connection have better overall health. But just what is the mind-body connection and how can you strengthen yours? The mind-body connection means that our attitudes, beliefs and emotions can positively or negatively affect our biological functioning. As the expression goes, “healthy mind, healthy body.”
Especially now during the COVID-19 pandemic, many of our worlds have been turned upside down; daily habits, routines, travel and interaction with others is all off balance. But we can still strive for that healthy mind-body connection using the simple steps below.
Before you get started, remember, don’t be hard on yourself. As with everything, practice makes permanent; grant yourself grace as you find what works for you and what doesn’t.
1. Practice Mindfulness
Whether you realize it or not, your body responds to the way you think, feel and act. Poor emotional health can weaken your body’s immune system. For example, after a stressful event, such as a job loss, you may suffer from lack of sleep, headaches or even high blood pressure — it’s your body’s way of reacting to your brain.
Be sure to spend some time each day focused on the things that you are grateful for in your life. Relaxing methods include meditation, diaphragmatic breathing, listening to music, among many other practices to bring your emotions to balance. A variety of calming and empowering mind-body exercises have been provided to help people decrease anxiety and pain, and also enhance sleep.
Les Mills is a resource providing free, online mindfulness videos during the COVID-19 pandemic; you can access them on the YMCA of Metro Denver’s website.
2. Feed Your Body Healthy,
Nutritious Foods
Are you familiar with the notion, “you are what you eat?” Food is fuel for your body — feed it a healthy balance of fruits, vegetables, carbohydrates and lean proteins to sustain not only your physical health but also your mental health.
Allow yourself sweets and other treats you enjoy in moderation and don’t beat yourself up for their enjoyment.
Looking for ideas and inspiration? Check out a few of the YMCA of Metro Denver’s free, healthy nutrition and cooking classes on our website. www.youtube.com/ channel/UCmTacP0rz2k4CyDwRtIrFUg.
3. Exercise Daily
Regardless of age, body type or ability, every “body” benefits from daily physical exercise. Depending on your fitness goals, just 20 minutes of daily physical movement can help improve your health and wellness and help you lead your fullest life possible.
If your fitness center is still closed due to COVID-19 precautions or if you’re interested in working out from home, you can access free, on-demand workouts on the Y’s website from the comfort of your own home.
4. Connectedness
Find a source of inspiration that is bigger than you. Whether it’s church, your spiritual practice, volunteerism or connecting with family and friends, devote time to things that matter to you and make you feel centered and connected.
5. Take Care Of Yourself
At the end of the day, establishing strong emotional and physical health is like a recipe — add the key ingredients, along with a dash of creativity and, like with all good recipes, improvise what works for you and what doesn’t. The key is to feed your mind, body and soul to nurture the best possible you.
Caitlin Stackpool is the Director of Community Integrated Health for the YMCA of Metropolitan Denver. With a background in clinical exercise physiology and health education, she has a passion for disease prevention through making small lifestyle changes.
