Health Literacy Update Dec, 2023

As it may rain someday, we will get sick someday, naturally. Then, it comes to decisions, decisions, and decisions…… Health literacy is fundamental for health decision making.

 Health Literacy is defined as "the degree to which individuals have the capacity to obtain, process, and understand basic health information and services needed to make appropriate health decisions," in the Institute of Medicine report, Health Literacy: A Prescription to End Confusion .  Health literacy is not simply the ability to read. It requires a complex group of reading, listening, analytical, and decision-making skills, and the ability to apply these skills to health situations. For example, it includes the ability to understand instructions on prescription drug bottles, appointment slips, medical education brochures, doctor's directions and consent forms, and the ability to negotiate complex health care systems.

The complex medical information and treatment decisions can be challenging and require higher level of health literacy abilities, such as -

• Access multiple health care services, i.e., Doctor’s office, Specialists, clinics, hospitals, labs, insurance agencies, etc
• Communicate with health care and health insurance providers
• Evaluate information received for credibility and quality
• Search or request additional health information as needed
• Consolidate and analyze all risks vs. benefits and hierarchy vs. urgency
• Follow medical instructions and calculate medication dosages correctly
• Interpret test results and outcomes
• Plan follow-up or re-evaluation
• Understand patient’s legal right and protections

In addition, oral language skills are important in communication with the healthcare providers. Patients need to express their health concerns and describe their symptoms accurately. They need to ask pertinent questions, and they need to understand spoken medical advice or treatment directions. In an age of shared responsibility between physician and patient for health care, patients need strong decision-making skills. With the development of the Internet as a source of health information, health literacy may also include the ability to search the Internet and evaluate Web sites/information source credibility.

Only thirteen percent of adults have Proficient health literacy, according to the National Assessment of Adult Literacy. In other words, nearly nine out of ten adults may lack the skills needed to manage their health and prevent disease. Fourteen percent of adults (30 million people) have Below Basic health literacy.

Significant factors/behavior patterns impact decision making judgments may include -
1. Medical knowledge and health information deficit
2. Blinded trust (or under intimidation influence) of the medical authority; not seeking or unable to obtain additional evaluation/opinions
3. Misled by statistical numbers
4. Communication and analytical deficit – not asking the right questions and unable to analyze/ evaluate the complex information/results
5. Vulnerability and fear
6. Passive and reactive
7. Religious or cultural believes/rituals
8. Financial situation
9. Mental state and physical conditions at the decision time
10. Don’t know how to reach out for help or where to find available resources

In dealing with the psycho-social changes, physical illness, information overloads and decision making pressure, it is overwhelming and stressful. Do you feel some of these relate to you? You are not alone. Knowing your strength and limitations is the first step and health coaching will help you to improve health literacy.

A complex array of health literacy skills are needed for functioning in a variety of health contexts. These skills include reading, writing, mathematics, speaking, listening, using technology, networking, and rhetorical skills associated with requests, advocacy, and complaints.

Patients are vulnerable for scams, biased medical influences, and medical malpractices. Health literacy empowers their protections. The most successful health literacy interventions have often incorporated some of the following: patient educational handouts, audiovisual media, online resources, educational software programs, web-based educational applications, and social support resources.

Take the first step actions now:

• Ask and read the factsheets/handout for any new medication and/or procedures ordered
• Ask questions (doctor, nurse, pharmacist, etc) and utilize on-line resources for better understanding
• Follow the instruction as given
• Self-observation for treatment effects and side effects, follow-up with the Doctor
• Keep preventives (vaccines, physical exams, routine blood work, etc) on schedule

Learn more for health literacy resources and to be an educated health care customer, go to Making Transition From A Patient To An Educated Healthcare Customer. 

Health coaching can personalize your health literacy needs. For Quality Life Forum coaching programs, go to Coaching programs. 

Feel free to contact qualitylifeforum@outlook.com for your health coaching needs.

© All rights reserved

  

  

Gratitude for Healthy Aging

Psychological research over two decades shows that cultivating gratitude offers people of all ages emotional and social benefits. There's now evidence that starting in mid-adulthood, people naturally tend to become more grateful. That is good news for older adults. 

We are feeling grateful with age – for healthy relationships, life experiences and quality of life. Aging comes with perspective shift. We learn to reframe our mindset for aging and continue to live with purpose and meaning throughout life span. Gratitude increases from appreciation and gratitude practices. 

We share gratitude and appreciations with family, friends, and others. Feeling thankful can make us happy in short and long run. Some people rarely feel thankful at all, no matter what, or think gratitude as an obligation they owe in return for favors; in fact, gratitude is inner happiness. Gratitude is defined as “the quality of being thankful; readiness to show appreciation for and to return kindness.”  It is important to understand that personal growth is not isolated but inter-related with supports from others. Therefore, gratitude practice is essential for happy people, who build sincere friendships, trustworthy social networks, and better quality of life. They enjoy life’s pleasures, connect with nature and express gratitude openly. Gratitude will bring the family and friend circle closer, build trust, and bring you the sense of life satisfaction and happiness.

Practice gratitude benefits us in many ways. People who regularly practice gratitude by taking time to notice and reflect upon the things they're thankful for experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.   In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships. Whether or not these attitudes come to you naturally, paying attention to life's positives can train you to see and appreciate more and more of them, which will help you learn to be more grateful. 

Gratitude may be difficult, because life is difficult. Even beyond stress and depression, there are many ordinary circumstances in which gratitude doesn’t come easily. We can turn our negative feelings around by focusing on the good things in life and practice gratitude consciously. At the end of each day, ask yourself how your day was and think (or better to write down on your gratitude journal) at least three things to thank for.

 Act now to plan for your Thanksgiving dinner and make a guest list for invitations.  If you are invited, think ahead for what to do to appreciate the kindness of your host, even it is a family dinner (don’t take it for granted). Keep up your gratitude and express it at Thanksgiving. Smiles milt anger and thanks bring warmth. Gratitude will bring the family and friend circle closer, build trust, and bring you the sense of life satisfaction and happiness.  

Think back - When was the last time you were grateful for your family? Or friendships? Or free smiles from anyone? More seriously, think of the small, ordinary which seems useless things you experience — the fresh air, the food, the peaceful day, etc. Give thanks with a smile. Say thanks to someone every day.

Ordinary life is worth of your heartily thankfulness. Something in nature may be small and unnoticeable in the busy life; up on one day you made the nature connection to appreciate it. 

The sunshine, the raindrops, the fresh air, the beautiful moon and starry sky, and everything in nature, enjoy and appreciate them in the heart. Being happy is simple and being simple makes us happy.

Experiencing nature is grateful.  Being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones. 

Tips for nature connection and appreciation

·     Slow down and notice tiny details on your path. You may walk the same path but will see something new each day.
·        Tune in with your senses: breath in the fresh air, listen to the sound of birds, smell the earthy  soil, watch the colors of leaves, sing a favorite song and observe wildlife.
·        Stay awhile at a comfortable spot and enjoy without distractions.
·        Be curious and learning more about trees, plants, mushrooms, wildlife behaviors, etc of your interests.
·        Join a local or on-line club, such as bird watching, mushroom foraging, photography, to share with and learn from others.

I have a personal story to share – please click to read my Mourning Dove Story.  I truly enjoy wildlife in nature and the nest observation experience, hope you do too.

© All rights reserved

Visit qualitylifeforum.weebly.com for your health and wellness coaching needs.

 

Healthy Weight for Healthy Aging

Our bodies change with age. As we grow older, our body composition changes. We lose muscle mass — a process that starts in our 30s and accelerates in our 60s and beyond — and gain fat. This is true even when our weight remains constant. Also, less fat accumulates under the skin while more is distributed within the middle of the body. This abdominal fat is associated with inflammation and insulin resistance and a higher risk of cardiovascular disease, diabetes, and stroke, among other medical conditions. Your lifestyle choices affect how quickly the aging process takes place. To learn more, go to https://qualitylifeforum.weebly.com/2022-sept-your-decision-power-for-food-choices-and-eating-behavior.html

As the obesity is on the raise globally, there are many weight loss diets and products in the market place, including scams. For any weight loss promotions, if it sounds too good to be true, it probably is. Let’s focus on the basics of meals and activities. The fact is very simple: People want to lose weight should find a way to reduce their energy intake (eat less) and/or increase their energy expenditure (burn more than intake). Nothing fancies, no short cut, no magic, really. 

Meals and Beverages

A. Ensuring food quality is essential. Eat a healthy diet that includes fruits and vegetables, whole grains, sufficient protein and healthy fats. To learn more, go to  https://qualitylifeforum.weebly.com/2018-aug-nourish-your-body-for-healthy-living.html
B. Eat balanced diet and mind portion control for each meal

• Tip 1: The general portion rule is ¼ plate carbohydrates, ¼ protein/fat, ½ plate       vegetables/fruit; stop eating at 80% full.
• Tip 2: drink a glass of water before you eat. Drink plenty water between meals. Water is the best beverage for hydration and help weight loss.
  
• Tip 3: Eat vegetables first. Eating vegetables causes satiation. Foods that promote satiation (full sensation) are generally very bulky, have a high water and fiber content, and carry strong sensory attributes. It is important to realize that the satiating properties of a food are not just determined by its nutrient (and water) content. Texture is also very important. For example, there is evidence that eating an apple is more satiating than drinking apple juice, even if that apple juice was prepared in a blender using the entire apple.
• Tip 4: Eat slowly and chew more; try to chew 20 times before swallow and work through your meal for at least 30 minutes. It will take 20 minutes for the fullness sensation to be transmitted to the brain; you could ate too much already if eat too fast.
• Tip 5: Reduce portion size – try to cut down the meal portion and you will see your body doesn’t need much food to function. The excess calories just padding on your waistline. You can add snacks between meals.
• Tip 6: Psycho-social factors affect eating behavior. Be aware of anxiety, mood, social events, etc. and keep self-control.

C. Limit sugary drinks, including fruit juices; it has been observed that consuming energy-containing beverages, which are ingested very quickly, does not make people eat less of other foods thereafter, perhaps because calories that are ingested quickly are not properly sensed. Green tea (unsweetened leaf tea) provides many health benefits and it is highly recommended. Limit alcohol use.

D. Don’t diet (i.e., low carb or low fat). Don’t overeat. Keep a balanced diet and consistency. Indulge occasionally is OK, the rule of thumb is - a diet should be 85-90 percent nutritionally dense foods and leave the 10-15 percent for foods that you enjoy.

E. Intermittent fasting is a good option to consider. A time restrict feeding schedule (i.e., 16/8) or with personalized modifications) provides many health benefits. To learn more, go to  https://qualitylifeforum.weebly.com/2017-july-intermittent-fasting.html and https://qualitylifeforum.weebly.com/2020-sept-time-restricted-feeding-is-a-healthy-lifestyle-choice.html

 Activities

The WHO guidelines are as following for different age groups. Following the guideline would be the minimal effort for weight maintenance. You may adjust your activity level for weight loss.

 Adults aged 18–64 years

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or do at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
• Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults aged 65 years and above

• Should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.
• For additional health benefits, they should increase moderate intensity physical activity to 300 minutes per week, or equivalent.
• Those with poor mobility should perform physical activity to enhance balance and prevent falls, 3 or more days per week.
• Muscle-strengthening activities should be done involving major muscle groups, 2 or more days a week.

  Tip 1.     Make a plan and commit to your goals – start with 30 min a day is an easy target. To learn more, go to Keep Life in Motion  

  Tip 2.     Plan fun activities outdoor; walk the dog, ride the bike, dip into the pool. Enjoy the nature and get some sun (and Vitamin D).

  Tip 3.     Break down your workout into shorter time intervals with more frequently and variety, i.e., break a one-hour workout into three 20 minutes for walking, yoga, strength training or two 30 minutes for aerobics and interval training. Each session will boost your metabolism. It will also prevent exhaustion with breaks in between sessions.

Tip 4.     Maintaining fitness and muscle mass is more important than losing weight. Build in strength training twice a week.

Tip 5.     Consistency is the key; stick with your daily fitness routine. 

Tracking and Re-evaluation

Tracking is an effective tool to check input and activity balance, in order to maintain adequate nutrition and burn more energy toward your personal fitness goals. It is a good habit to keep a journal tracking your intake, activities, time for sleep and weight. No need for obsessive calorie count. Don’t expect overnight result for weight loss. How good you feel is the most important indicator for your health. Use the QLFscore (link) for reference. Life should be simple and enjoyable.

Your Healthy Weight Goals

It is also important to be aware that your healthy weight goal should be realistic for healthy aging.  Numerous studies suggest that carrying some extra weight can sometimes be protective in later life. Older adults with the lowest risk of earlier deaths had BMIs of 27 to 27.9. According to World Health Organization standards, this falls in the "overweight" range (25 to 29.9) and above the "healthy weight" BMI range (18.5 to 24.9). Also, many older adults whom the study found to be at highest mortality risk — those with BMIs under 22 — would be classified as having "healthy weight" by the WHO. The study's conclusion: "The WHO healthy weight range may not be suitable for older adults." Instead, being overweight may be beneficial for older adults, while being notably thin can be problematic, contributing to the potential for frailty.  

Visit https://qualitylifeforum.weebly.com/ for your health coaching needs.

© All rights reserved

Get Active (updated) - a personal health coaching story

Inactive is one of the social problems of modern life. The most common barrier/excuse is “no time” for physical fitness activities. Indeed, everyone is busy every day; you have so little time to do everything you need to do.  However, prioritizing get active is a life changing game for your wellness and benefit your health in many ways.

A true story of Mary 

Mary looked unhappy and tired.

“How’s going, Mary?” I asked.
“Too much ...….” as she went on and on. “I am so tired all the time”.
“Is sleep a problem for you?”
“Sleep is not a problem; my problem is no time to sleep “she said “and to do everything else”.
“So no time is your problem, after sorting out from all of these, from what I hear.”
“Yes”, she confirmed.
“Are you ready to do something about it?”
“Sure, but what can I do?” she laughed “will you donate some time for me?”
“If I could. But everyone has 24 hours a day; no more and no less. Fair enough?”
“I guess.”
“May I suggest something? I know you used to be a runner. How about get active again to experience the difference. Let’s see if your time is well spent and life is more enjoyable.”
“Are you kidding? This will take more time and energy. I am already tired and don’t have time to do everything.”
“Well, it all starts with the mindset. When you are motivated to do so, you may find the time and energy for it. Would you like to try?”

We played with the time game, explored stress management theories and practices, talked about work family balance challenges and values of life, as same old friends. Although still tired, she was much happier and agreed to try 15 minutes activity breaks in the morning (or lunch time) and afternoon (or evening) as the first step goals for a week or two.  “I know exercise is a good thing to do and won’t hurt to try it”, she said, not seem very much convinced.

This is how Mary got started active with “no time”. As she felt happier and more energetic after activity breaks, she became engaged in fitness routine with gradually increased activity levels. Mary also told me that she is at risk for type 2 diabetes, as she has a diabetic family history and with a borderline blood sugar level.  Her Doctor told her that exercise is the best preventive medicine. She may have had an early onset of diabetes, if not exercising regularly.

Below is her current fitness routine (in average of 1 – 2 hours a day), with daily tracking:
            15 minutes gentle activities when get up – stretch, flexibility, and balance
            30 (or more) minutes outdoor walk/jog or swim daily
             45 minutes strength training once or twice a week

The results –

• Improvements noted in efficiency, concentration, and energy
• Better health and minimal sickness 
• Maintaining body weight/BMI within normal range (Mary wanted to lose some weight, especially the stubborn belly fat, and she is still trying hard)

How she dealt with setbacks; be flexible but consistent to go on, with continued support from me as well as from other resources. As benefited from her wellness mindset and physical fitness activities, she became more resilient to stress pressure and overcame many other life challenges.

After all, she is much happier now and managed everything under control.
 “Wow, how would you find time to do it all?” I asked.
“I made time for it, from my 24 hours each day”.
“Naturally. You always have time to do what you want to do and you deserve a reward for yourself ”.

We laughed together.  

It is evident that physical fitness activities correlate with health state, as supported by many research findings. Physical fitness activity is a health-enhancing behavior. The health benefits of physical fitness are many, most importantly, reduce risk factors for cardiovascular disease, type 2 diabetes, cancer and obesity, improve bone density and muscle endurance, benefit mental health and quality of sleep. Physical fitness activities simply make you feeling good, energetic and happier.

The physical activity guidelines for Americans recommended goal is 150 minutes a week of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity a week for adults. It translates to a 30-minute walk on week days and take weekends off, or doing 75 minutes of high intensity workouts during the weekends. It can be combined in any way as you like.

Set life in motion. Place health on the top priority for life and get active today.

Visit https://qualitylifeforum.weebly.com/ for more health related topics.

Resources: 

http://health.gov/paguidelines/guidelines/
Physical activity http://www.who.int/mediacentre/factsheets/fs385/en/
Measuring Physical Activity Intensity http://www.cdc.gov/physicalactivity/basics/measuring/index.html
CDC www.cdc.gov/physicalactivity
Types and variety of activities https://sites.google.com/site/compendiumofphysicalactivities/

© All rights reserved 



 
  

Wellness Mindset

  

Wellness mindset motivates you to actively pursue and maintain a healthy lifestyle. Your wellness mindset is the starting point of your health and wellbeing.  When you value health highly and motivated for optimize quality of life potential, you will commit for positive behavioral changes and sustain for a healthy life style. 

Health is more than absence of diseases and free of physical discomforts, as emotional and social conditions are associated with general health, according to World Health Organization (WHO). A good health is essential for happiness and allows life to be enjoyable, but don’t take health as granted. Life is a personal journey full of aging challenges.

Mindset determines what you and your life will become.  Human brain is powered with knowledge, curiosities, creations, and emotions, while the mindset is trained for values, believes, critical thinking logics, determinations and behavioral control. 

Most failures are results of self-defeating or mindless.  See differences in examples below – 

                Wellness mindset                                                            Mindless    

Actively pursue goals	Passive and mindless
Continued learning effort in wellness	Uninterested  in wellness knowledge update
Well established personal hygiene routine	Lack of self-control
Analytical thinking	Reactive thinking
Taking self-care actions	Procrastination
Reasoning with facts and knowledge	Blind trust or negativity
Focusing on actions/results	Only see failures
Being optimistic and passionate	Being pessimistic and negative
I am accountable for my wellbeing	Careless

As a metaphor tells the story – A Wiseman tells his grandson: “there are two wolfs in your head always fighting each other; one is a good wolf and another one is bad”. 

“Who win?” asked by the boy.

“The one you feed”.

Hope you are feeding the good wolf in your head and wellness prevails. 

 

When you are able to conquer your own negativity, overcome mental blocks, and master your mindset, you will make healthy commitment and on your way to wellness success. With wellness mindset, you will see your true values and fulfilling your potentials. You will make positive changes align with your life goals. You will feel energetic and happy in your life.  

Bear these simple life facts in mind -

•          Your life is a one way time train ride, non-stop and no return.
•          Wellness mindset leads your life choices consciously and extend health span.
•          Health is earned; money can’t buy.

Wellness mindset builds on the ideas of self-care - how you nurture, energize and rest your body. Take actions now!  The key actions for wellness transformation are proactive, prevention, and persistence. In small steps, you will go a long way.  Start with the three basics - intake, active life, rest and daily routine.  To learn more of each and wellness mindset training tips, go to https://qualitylifeforum.weebly.com/2023-aug-wellness-mindset.html

        Being active is essential for a healthy life. Keep moving. Feeling good. Go for an extra mile.  Drink water and green tea.

Enjoy ordinary life with appreciation. Adore dandelions under the sun, connect with nature and feel the fresh air.  Keep calm and peaceful to de-stress.

At end of the day, recall good things in your day. This practice will keep your positive perception of life.

      Be passionate for your wellness goals.  Commitment with passion will make results sustainable.  Congratulate yourself for wellness mindset building and believe in yourself. Confidence comes before success.  Trust your abilities. No doubt.   Failures are your lessons.  Focus on your successes and build momentum moving forward.

 
© All rights reserved 

    Go to Quality Life Forum coaching program to find personalize health coaching for your needs. 

b