The Science Behind Feeling Thankful This Thanksgiving

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Thanksgiving is the season of gratitude—a time to reflect on what we’re thankful for. But did you know that practicing gratitude is more than a feel-good tradition? Scientific research shows that being thankful can have profound effects on your mental and physical health.

How Gratitude Impacts Your Health

Gratitude isn’t just an emotion; it’s a practice that can significantly benefit your overall well-being. According to UCLA Health, regularly practicing gratitude has several health benefits including:

  • Mental Health Boost: Reduced symptoms of depression and anxiety. Gratitude activates the brain’s reward system, releasing dopamine and serotonin—two chemicals associated with happiness.
  • Improved Sleep: Studies show that gratitude can improve sleep quality, as reflecting on positive aspects of life reduces stress and promotes relaxation.
  • Heart Health: Gratitude has been associated with lower blood pressure and improved heart rate levels, both key indicators of cardiovascular health.
  • Stronger Immune System: Positive emotions like gratitude have been shown to boost the immune system, making you less prone to becoming sick.

Tips for a Grateful Thanksgiving

Here are simple ways to incorporate gratitude into your Thanksgiving celebrations and beyond:

  1. Gratitude Journaling: Encourage your family to write down three things they’re thankful for before dinner.
  2. Mindful Eating: Focus on the flavors, textures, and smells of your Thanksgiving meal.
  3. Thankful Walks: Take a family stroll after your meal and share what you’re grateful for—this is also a great way to aid digestion and get some light exercise.
  4. Volunteer Together: Helping others can promote feelings of gratitude and strengthen family bonds. Consider volunteering at a food bank or donating to a local charity this holiday season.

A Grateful Mindset for a Healthier You

This Thanksgiving, take a moment to pause and practice gratitude—not just for your loved ones but for your own health. A grateful mindset can lead to a healthier, happier life.

For more tips on staying healthy during the holiday season, schedule an appointment with your NOAH provider today.

Managing Your Child’s Diabetes During the Holidays

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The holiday season is a time for celebration with family and loved ones, but it can be challenging for children with type 1 or type 2 diabetes to manage their blood sugar levels. Changes in daily routines, special meals, and an abundance of new foods can lead to fluctuations in blood sugar. However, with a few mindful strategies, children can enjoy the holidays while staying healthy.

Here are some tips to help keep holiday eating fun and balanced:

  1. Follow the “MyPlate” Method: Encourage your child to fill half their plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates.
  2. Choose Non-Starchy Vegetables: During holiday meals, load up on options like broccoli, cauliflower, peppers, zucchini, Brussels sprouts, and asparagus.
  3. Carb Counting: Help your child keep track of carbohydrates to manage blood sugar levels and medications effectively. Work together as a team to monitor intake throughout the day.
  4. Don’t Force Finishing Meals: If your child takes more food than they can eat, don’t pressure them to finish everything.
  5. Sweets in Moderation: It’s okay for your child to have sweets, just aim for small portions and keep an eye on their overall intake.
  6. Monitor Blood Sugar Frequently: With holiday treats and activities, be sure to check your child’s blood sugar levels more often to stay on top of any changes.
  7. Stay Active: Incorporate physical activity, like a family walk or fun games, to help regulate blood sugar and keep everyone moving.

Most importantly, enjoy the holiday festivities together and don’t stress too much over perfect routines. The key is balance and enjoying the moment!

If you have questions about managing diabetes during the holidays, schedule an appointment with your NOAH provider today. Our team can connect you with one of NOAH’s in-house dietitians to create a personalized plan for navigating the holiday season with ease.

Caring for the Caregivers: Essential Tips for National Family Caregivers Month

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November is National Family Caregivers Month, a time to honor and support the millions of people who dedicate their time, energy, and compassion to caring for loved ones. Caregiving can be a rewarding but challenging responsibility, often leading to emotional and physical stress. Here are essential tips for caregivers to help balance their well-being with the demands of caregiving.

1. Prioritize Self-Care
Taking time for yourself each day is crucial. Simple activities like walking, reading, or meditating can recharge your energy and relieve stress, making you a stronger caregiver.

2. Seek Support Networks
Connecting with other caregivers can provide comfort and insights. Support groups, whether in person or online, offer a space to share experiences and gain encouragement from those who understand.

3. Set Boundaries and Delegate
Asking for help is not only okay—it’s essential. Family members, friends, or even hired aides can assist with caregiving tasks to prevent burnout and allow you to focus on your health.

4. Stay Organized
Tracking appointments, medications, and important information can relieve stress and ensure your loved one’s care is well-managed. Use a calendar, planner, or mobile app to stay organized.

5. Learn Stress-Relief Techniques
Practices like deep breathing, mindfulness, or gentle stretching exercises can help caregivers cope with daily challenges and support their emotional well-being.

6. Educate Yourself
Understanding your loved one’s condition empowers you to provide better care and reduces anxiety. Many health organizations offer educational resources tailored for caregivers.

7. Take Advantage of Respite Care
Respite care services provide temporary relief, allowing caregivers to take a much-needed break. Caring for yourself is essential to maintaining your ability to care for others.

8. Celebrate Small Wins
Caregiving is full of little victories, like a good day or a small improvement. Celebrating these moments adds positivity and keeps you motivated.

9. Focus on Nutrition and Rest
A nutritious diet and adequate sleep are crucial to maintaining your strength and resilience. By caring for your health, you’ll be better equipped to care for your loved one.

10. Consider Professional Guidance
If caregiving becomes overwhelming, speaking with a counselor or therapist can provide tools and support to manage the emotional demands.

These tips aim to support caregivers in finding balance, managing stress, and recognizing that taking care of themselves is as important as taking care of their loved ones. This November, let’s celebrate caregivers and offer them the resources and support they deserve.

Get Cooking with NOAH’s Must-Have Fall Cookbook!

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Fall is here, and what better way to embrace the season than with the irresistible flavors of NOAH’s Fall Cookbook? 🍂 Compiled by NOAH’s expert team of nutritionists, this cookbook is your go-to guide for cozy, healthful, and delicious meals that will warm your heart and satisfy your taste buds all year long.

From simple, tasty snacks to impressive sides, drinks, and desserts, the Fall Cookbook has it all! Whether you’re looking for quick and easy dishes or recipes that will take your culinary skills to the next level, this collection has something for everyone. Each recipe has been thoughtfully designed and adapted by our Registered Dietitian Nutritionists to be nutritious and bursting with flavor.

These recipes are perfect for everyone—from heart-health-conscious foodies and those managing diabetes to anyone who loves food that tastes amazing and nourishes the body. With NOAH’s Fall Cookbook, you’ll discover new favorites to make again and again.

Registered Dietitian Nutritionists at NOAH care about the food you eat, and how it tastes. That’s why each recipe has been thoughtfully created and adapted to be healthy, nutritious, and something you will enjoy eating. So whether you or a loved one are looking for fall flavors that support heart health or a diabetic-friendly diet, or you just love food and want it to taste good and be good for you, these recipes have you covered.

Get the NOAH Fall Cookbook

Get Your NOAH Fall Cookbook Today!
Cozy up with a homemade pumpkin spice latte, whip up a batch of pumpkin gnocchi, or enjoy the crunch of spiced pumpkin seeds. Whatever you’re craving, NOAH’s Fall Cookbook has it covered.

For personalized guidance or to make healthy eating even easier, reach out to NOAH’s nutrition services. Your health journey starts with delicious, healthy choices—download your copy of NOAH’s Fall Cookbook now! 🌟

If you have any questions about your healthy diet or ways to make changes, contact NOAH about our nutrition services.

Heart-Healthy Foods for November: Seasonal Choices to Boost Your Well-Being

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As we settle into November, the crisp fall air brings a delicious variety of seasonal foods that are not only comforting but also great for heart health. These foods are packed with nutrients that support cardiovascular wellness, making them perfect additions to your diet as we head into the colder months. Let’s take a look at some top heart-healthy choices for November!

1. Pumpkin

Pumpkin is more than just a festive decoration; it’s a heart-healthy superfood! Packed with fiber, potassium, and vitamin C, pumpkin helps lower blood pressure and cholesterol levels. Try adding pumpkin puree to soups, stews, or even smoothies to give your heart a healthy boost.

2. Sweet Potatoes

Sweet potatoes are rich in potassium and fiber, which contribute to heart health by helping to manage blood pressure and cholesterol. They’re also a great source of beta-carotene and vitamin C. Roast them as a side dish, add to salads, or make a warming sweet potato soup for a nutritious meal.

3. Dark Leafy Greens

Greens like kale, Swiss chard, and spinach are abundant in antioxidants, fiber, and heart-friendly vitamins like folate and potassium. Leafy greens help reduce blood pressure and lower the risk of heart disease. Add them to salads, and soups, or even blend them into a green smoothie.

4. Cranberries

Cranberries are full of antioxidants and polyphenols that support heart health by reducing inflammation and improving cholesterol levels. They’re also a great source of vitamin C. Enjoy them fresh, dried, or as a sauce alongside your favorite fall dishes.

5. Walnuts

Walnuts are loaded with omega-3 fatty acids, which are known to reduce blood pressure and inflammation. A handful of walnuts makes a perfect snack, or you can add them to salads, oatmeal, or baked goods for a tasty, heart-healthy crunch.

6. Apples

Apples are rich in soluble fiber, particularly pectin, which helps lower cholesterol levels. They also contain flavonoids that benefit heart health. Enjoy apples sliced with almond butter, in a hearty fall salad, or baked with a sprinkle of cinnamon for a warm treat.

Enjoying Heart-Healthy Choices This Fall

Adding these heart-healthy foods to your November menu can help you maintain cardiovascular health while enjoying the comforting flavors of the season. Need guidance on how to incorporate more of these nutritious choices into your diet? NOAH’s nutrition experts are here to help!

Schedule an appointment with a NOAH provider to learn more about heart-healthy eating.
📞 Call 480-882-4545 or visit our website to request an appointment.

Smart Tips to Enjoy Sweets Without Harming Your Teeth!

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Don’t let the sugar in those treats trick you and harm those precious pearly whites! Our dental experts have a few tips to help you sort through all that yummy candy on halloween night so that you reduce your risk of getting cavities.
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Spooky Smiles: Tips for a Healthy Mouth This Halloween & Dental Hygiene Month!

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What could be more spine-chilling than Halloween? Neglecting National Dental Hygiene Month! According to the American Academy for Oral Systemic Health, there exists a connection between oral health and broader health issues like heart disease, diabetes, stroke, and more. In honor of National Dental Hygiene Month, here are four straightforward tips to safeguard your well-being.

Brush

Brushing your teeth is a fundamental aspect of good oral health. By scrubbing tooth surfaces daily, you can help prevent cavities. Stimulating your gums and removing plaque along the gum line can also help prevent gum disease.

Floss

Even the most thorough brushing leaves bacteria in the tight spaces between each tooth and under the gum line. To remove plaque, food particles, and bacteria from these areas, be sure to floss once a day.

Use Mouth Rinse for Extra Protection

Your teeth account for less than half of the surfaces in your mouth, so rinsing is important to remove biofilm and bacteria that brushing and flossing leave behind. Mouth rinse isn’t a substitute for either, but it can supplement your other dental hygiene efforts to reduce the chance of tooth decay and infection.

See Your Dentist

At-home oral care is vital for good overall dental hygiene, but you also need regular trips to the dentist. Professional cleanings, exams, and X-rays keep your teeth and gums healthy and help you catch problems when they’re still easy to treat.

While the idea of dental issues might seem scarier than any haunted house, the good news is that with simple yet consistent practices, we can protect our oral health. For more dental tips, schedule an appointment with your NOAH dental provider today.

Healthy Halloween Tips

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Feeling spooked by all the Halloween candy? Thinking of skipping trick-or-treating this year? Here are some fun ways to enjoy treats with family and friends while keeping your Halloween safe and healthy!

  1. Buy fewer bags of candy. 

    Especially if going door to door will be limited this year, try to buy less than usual for the candy that will be given out or kept in your house.

  2. Choose the mini sizes. 

    Larger candy bars come with double or triple the calories. To enjoy your favorite treats without going overboard, opt for the smaller sized candy.

  3. Eat before you treat.

    If you and your family decide to go out trick-or-treating or even to a socially-distanced event, make sure you are eating a balanced meal beforehand to avoid overeating any sweets. A good meal should include some protein and fiber to keep you full and satisfied!

  4. Stay active.

    Whether you’re walking around, doing activities at home, or having a spooky dance party, staying active each day is important to keep your body strong and healthy.

  5. Make your own treats.

    Using this year to begin new traditions could be a great way to have more family time and make healthy choices too. Below are some ideas for snacks that are festive, easy, and good for you!

BONUS CONTENT: recipe ideas for a Healthy Halloween!

  • Boo Bananas – cut bananas in half and place mini chocolate chips as eyes and a mouth.
  • Clementine Pumpkins – peel a clementine and add a small piece of celery to represent the stem of a pumpkin.
  • Witches Broomsticks – cut mozzarella cheese sticks in have and shred one end to make it look like a broom. On the other end, insert a pretzel stick to represent the handle of the broom.

Understanding Breast Cancer Risk Factors: What You Can and Can’t Control

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While regular screenings are essential, understanding the various risk factors for breast cancer can help you to make informed decisions about your health. 

Uncontrollable Risk Factors (things you can’t change)

Some risk factors are beyond our control but knowing them can help guide important health decisions.

Age

As we age, cells change in several ways, which can lead to cancer. Breast cancer can develop at any age, although most people are over 50 at the time of diagnosis. However, a recent study by the American Cancer Society found a 1.4% annual increase in breast cancer diagnoses among women under 50 between 2012 and 2021.

Early-onset breast cancer, diagnosed between ages 18 and 45, may be more advanced when found in younger individuals, as routine screenings typically begin at age 40 or older.

Genetics

BRCA1 and BRCA2 are genes, present in everyone, that produce proteins to help repair damaged DNA. Everyone has two of these genes, one passed down from each parent. Unfortunately, some people inherit harmful changes in one of these genes that can increase their risk for several cancers, particularly breast and ovarian cancer. 

While these harmful changes can be inherited, they can also arise later in life.

Hormonal Factors

Reaching menopause (the natural process that ends a woman’s periods and ability to get pregnant) after age 55 increases a woman’s breast cancer risk. During a woman’s menstrual cycle, estrogen stimulates the breast tissue. So, the more menstrual periods a woman has, the longer these tissues are exposed to estrogen, increasing the risk of breast cancer.  

Hormone Replacement Therapy (HRT)

Hormonal replacement therapies (HRT) are medications that provide additional hormones meant to reduce pre- or post-menopausal symptoms. 

HRTs are made of estrogen and progestin. Progestin is a synthetic version of progesterone, a naturally occurring reproductive hormone everyone has.

However, prolonged or high exposure to these hormones has been linked to an increased risk of certain cancers, including breast cancer.

Family History

A family history of breast cancer is significantly associated with an increased risk of breast cancer. In fact, 13-19% of breast cancer patients report a first-degree relative with the same condition. 

Regardless of age, those with a family history are at a higher risk of diagnosis. 

Additional Uncontrollable Risk Factors:

  • Race/ethnicity
  • Reproductive history
  • Density of breast tissue
  • Personal history of breast cancer and benign breast diseases
  • Previous radiation therapy

Controllable Risk Factors (things you can change)

While some factors are out of our hands, certain lifestyle choices can increase the risk of developing breast cancer. 

Lifestyle Choices

Maintaining a balanced diet, regular exercise, limiting alcohol consumption, avoiding smoking, and keeping a healthy weight can reduce the risk of breast cancer. Poor eating habits, excessive consumption of trans fats, and irregular working hours disrupt the body’s physiological processes, raising cancer risk. 

Physical Activity

Research has found that women with a history of breast cancer who engaged in 2-3 hours of brisk walking per week, along with additional aerobic exercises (jogging, hiking, swimming, etc.), had a significantly lower chance of recurrence compared to inactive women.

Consumption of Processed Foods/Diet

Unhealthy eating habits—such as consuming high-fat dairy products, processed meat, refined grains, and sugary drinks—increase cancer risk. 

A diet high in vegetables, fruits, legumes, whole grains, and lean protein is associated with a lowered risk of breast cancer.

Your Path to Prevention

While some factors, like age and genetics, are beyond your control, adopting a healthy lifestyle, staying physically active, and making mindful choices can help reduce your risk.

Don’t be afraid to discuss the risks of certain hormone therapies with your healthcare provider, especially when managing menopausal symptoms. By staying informed and educated on breast cancer risks and symptoms, you can begin to take meaningful steps toward protecting your health and well-being.

Haven’t had your annual mammogram yet? Schedule your well-woman exam with your NOAH provider today, and we’ll help you get a referral to book your appointment.

Raise Your Domestic Violence Awareness

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Domestic violence impacts millions of men and women every year. The more we know about identifying possible victims and offering support, the more individuals and families will get the help they deserve. Approximately one in four women and one in 10 men will experience domestic violence in their lives.

The Truth About Identifying Victims

The true nature of domestic violence makes it difficult to identify. Victims are often scared and shamed by their perpetrator, and they are hesitant to come forward. Knowing how to identify the signs of domestic violence could someday help save someone’s life. 

  • Physical signs such as bruises, cuts, or other marks on the victim’s body are a big indicator, these are often hidden with clothing or makeup, or by creating an untrue story of the origin of the injury.
  • Emotional signs like fear, low self-esteem, timidity, depressed mood, substance abuse, isolation and others are important to notice.

There can be other signs, but in general, noticing some of the above are strong indicators, especially if behavior changes.

How You Can Help

Many people still view domestic violence as a private family matter, but it isn’t. It is a public health and social issue that impacts the safety of the community.

If you believe someone is experiencing domestic violence in a relationship, there are ways to help. How you approach helping is very important because it can mean the safety of everyone involved.

You can help by:

  • providing emotional support for the victim by listening to and reassuring them that they do not deserve to be abused
  • letting the victim know that you worry for their health and safety
  • offering resources that can help them get out of the relationship
  • NEVER confronting the perpetrator
  • suggesting that the victim remove weapons from the home such as firearms, knives, etc.
  • helping the victim create a Safety Plan (see more details below)

A Safety Plan should include:

  • hidden bag packed with essentials like ID, money, car keys, etc. in case they have to leave quickly
  • list of numbers for hospitals, shelters, hotlines, and other community resources
  • a safe space for the victim (and possibly children) to go with other family, friends, or a shelter

If you see that a victim is in immediate danger, call 911. And if you are the victim of domestic abuse, there are resources and many professionals, like our team at NOAH, who can listen and provide resources to help.  

Domestic violence resources: