It’s easy to associate fitness with gym. Suddenly, the word is replaced with images of rows of weights, protein shakes, dull runs on a treadmill, and that nagging reminder that you haven’t yet been to the gym this week—or month. Now think of trying to wrangle the entire family there. Sound impossible?

It doesn’t have to be! By reframing what fitness is and how to be fit, you can create a lifestyle that prioritizes health and fitness in a fun, lifegiving way.

Reframing fitness

We all know the benefits of being healthy: a better mood, more energy, better sleep, healthy weight, an immunity boost, brain development support, and so much more. God created us to be active! However, trying to actually be active often feels like a chore or a checkbox that looms on our lengthy to-do list.

It’s easy to fall into the trap of imagining fitness as exercise only. However, when we reframe this thought, the dread of getting and staying in shape can disappear. It’s not about going to a gym and lifting weights just to say we did it or running to burn the calories off because we ate that donut.

Working out isn’t about checking off to-do items—it’s about enabling you to do the things you want to.

Because you work out, you can take that hike to a waterfall with a friend. You can help your neighbor move. You can ride a bike with your family. You can play tag or basketball or go swimming.  Fitness gives us energy for daily life—and the things we enjoy most.

Staying fit as a mom

Let’s be real: Parenthood is time-consuming. Between all the daily tasks, the 9-5, and keeping up with the kids’ schedule, it can feel like there isn’t any time for yourself, much less to spend on fitness. Running after those kids seems like enough of a workout already.

Here are some ways to fit fitness into your daily routine.

• Schedule it out. Put it on your calendar and treat it like an appointment. Make sure others are aware of it and know that you’ll be busy during that timeframe.
• Find something you enjoy. If you enjoy trail running, do that. If you prefer weightlifting or a martial art, pursue that. If you hate biking, don’t do that. By staying active in ways you enjoy, you’re more likely to prioritize it.
• Do it with friends. Find a Zumba or Pilates class to do with your friends or have a weekly run in your favorite park. By working out together, you’re more likely to stick with it and it’s a whole lot more fun.
• Get the whole family involved. By exercising and staying active together, you’re helping your family develop strong habits and stay healthy—all while getting your own workout in!

Fitness tips: family edition

The American Heart Association recommends that kids get an hour of moderate to vigorous activity every day. How can you fit that in your busy schedule? Here are some ideas.

• Get toys that promote activity. This could be bikes, jump ropes, sport supplies, skateboards, etc. Do these activities with them and empower them to be active in their play.
• Share the outdoor chores. Include them in home maintenance chores such as mowing the lawn, raking leaves, shoveling snow, etc., to help your family both stay active and complete necessary tasks around the house.
• Make activity a daily part of life. Have fitness days and find ways to naturally stay active within your schedule. This could be a family walk or bike ride after dinner, playing a sport together, or even a spontaneous dance party!

Family wellness as Christians

Staying healthy and fit as an individual or as a family sets you up for success—and stewards the body God gave you. “Or do you not know that your body is a temple of the Holy Spirit within you?” Paul asks in 1 Corinthians 6:19-20 [ESV]. “So glorify God in your body.”

Proverbs also references strength as a characteristic of the wise: “A wise man is full of strength, and a man of knowledge enhances his might” [Proverbs 24:5]. “She dresses herself with strength and makes her arms strong,” it later says of the Proverbs 31 woman [Proverbs 31:17].

As we maintain our physical health, we’re praising our Heavenly Father. Our fitness enables us to help the people around us, demonstrate His love, and be the hands and feet of Christ in real, tangible ways.

Looking for ways to stay active while helping your community? You could:

• Help elderly neighbors mow their lawn or do basic repairs around the house
• Volunteer at a food drive or community clean up
• Help your church with landscaping
• Run in a race supporting a local charity

Let’s build our families up in strength and wellness, glorifying God through our physical health.

Healthy eating. When you hear the phrase, what comes to mind?

Perhaps you think of images of less-than-favorable vegetables, small portion sizes, or the food pyramid you learned about in school. Or maybe you think about healthy snacks you enjoy, a favorite fitness class, or health articles about the latest nutritional trend.

The choices we make surrounding healthy eating matter to God. Fueling our bodies properly impacts how well we function and directly shapes our ability to serve in our communities, churches, families, and more. Crafting a healthy meal plan and building strong nutritional habits equips us with the tools we need to thrive.

It’s incredible how sleep affects the ins and outs of our lives. If you’ve ever been sleep-deprived before, you’ve likely experienced the side effects of not getting enough rest.

With less sleep than usual, suddenly everything feels harder: getting out of bed, remembering what day it is, driving safely, being friendly to your coworkers, handling the screaming baby, and whatever else the day entails.

If getting enough sleep has been difficult for you lately or you’re waking up without feeling refreshed, here are some tips to help you sleep better.

Recently, a CHM member wrote:

I’m having a hard time deciding whether to schedule my screening mammogram as two view (2D) or three view (3D). I am 40 years old and had my first mammogram last year as a two view; the results were normal. Other than never giving birth, I have no risk factors for breast cancer. I heard 3D mammograms are much better at detecting breast cancer than 2D mammograms, but also that 3D mammograms expose the patient to more radiation. Looking at the cost factor, the 3D mammogram is about $150 more because, in my area, it is only available at a hospital. Is it worth paying the extra money for the 3D mammogram?

Dr. Jacobson’s response: Age 40 is generally considered early initiation of screening. As you had a normal mammogram (MMG) last year, the best answer probably hinges on your individual risk factors.

Why should mammograms be considered?

According to the American College of Obstetricians and Gynecologists (ACOG), breast cancer is the most commonly diagnosed cancer in women. Breast cancer is the second-leading cause of cancer death in American women, after lung cancer. ACOG points to modeling that concludes that the potential benefit of early, annual cancer screening with mammography outweighs by 60-fold the risk of dying from radiation-induced cancer. Estimates indicate that screening 100,000 women every year with mammography would induce 125 cases of breast cancer and cause 16 deaths, while not screening that same-size group would result in 968 breast cancer deaths.

Shared decision-making

ACOG’s current breast cancer screening guidance focuses on patient autonomy and shared decision-making to help women and their obstetrician-gynecologists (OB/GYN) decide on an appropriate breast cancer screening strategy from among the range of reasonable options within published major guidelines. ACOG recommends that women and their OB/GYNs engage in dialogue that includes discussion of health history, the benefits and harms of screening, and the patient’s related concerns, priorities, values and preferences surrounding screening. This patient-centered, individualized approach is designed to help women feel empowered to fully consider their breast cancer screening options, and take an active and informed role in their healthcare.

Benefits and drawbacks of screening

Evidence indicates that regular screening mammography starting at age 40 reduces breast cancer mortality for average-risk women. Screening, however, also exposes women to such potential harms as callbacks, anxiety, false-positive results, overdiagnosis and overtreatment. Varying judgments about the appropriate balance of benefits and harms have led to differing guidelines about what ages to start and stop having mammograms, and how frequently to recommend screening for average-risk women. These guideline variations create challenges for both patients and providers in choosing or recommending the most appropriate approach to screening.

Screening guidelines for women at average risk

While variations in guidelines exist, ACOG recommendations for screening mammography for women at average risk of developing breast cancer include the following:

• Women should be offered screening mammography starting at age 40. If they bypass screening in their 40s, they should begin screening mammography no later than age 50.
• Screening mammography should take place every one or two years based on an informed, shared decision-making process that includes a discussion of the benefits and harms of annual and biennial screening and incorporates patient values and preferences.
• Screening mammography should continue regularly until at least age 75. Beyond 75, the decision to discontinue screening should be based on a shared decision-making process informed by the woman’s health status and longevity.

2D or 3D mammography

According to breastcancer.org, a recent five-year study involving 67,350 screening MMGs concluded that 3D mammograms—which create a picture using X-rays from several different angles—find more breast cancers and offer fewer false positives when compared to 2D mammograms. A false positive occurs when a mammogram shows a suspicious area that, after further testing, turns out to be normal. Since the increased number of angles in 3D mammogram allows a radiologist to better differentiate between normal, overlapping breast tissue and tumors, 3D mammograms result in approximately 20 percent fewer false positives. For this reason, 3D mammography appears to be emerging as the preferred breast screening technology.

Resources/References

• Breast Cancer Risk Assessment and Screening in Average-Risk Women
• 3D Mammograms Outperform Traditional 2D Mammograms, Five-Year Study Shows

From speech difficulty to losing the ability to move part of your body, the effects of a stroke are life-altering.  During National Stroke Awareness Month we’re sharing the warning signs of a stroke, and how you can protect your family and those you love with tips on how to prevent a stroke.

Stroke symptoms

The ability to recognize the stroke signs and symptoms is vital to assuring proper stroke care is administered within the right time frame for optimal recovery. According to the Center for Disease Control, the signs of stroke in women and signs of stroke in men are:

• Numbness in the face, arm, or leg—especially on one side of the body.
• Sudden confusion, trouble speaking, or difficulty understanding speech.
• Sudden trouble seeing in one or both eyes.
• Sudden trouble walking, dizziness, loss of balance, or lack of coordination.
• Sudden severe headache with no known cause.
  

The American Stroke Foundation suggests using the acronym F.A.S.T. to help identify and take action—and quickly—for optimal stroke care.

• Face Drooping 
• Arm Weakness
• Speech Difficulty – Is speech slurred?
• Time to call 911

The acronym F.A.S.T. is also used to remind those who think they or someone else may be experiencing the warning signs of a stroke to act quickly. The CDC states that stroke treatments are most effective when administered the first three hours of when symptoms first start. 

Additional signs of stroke in women

It’s possible that women may experience additional stroke symptoms. The American Stroke Foundation asserts that women should be aware of these additional warning signs:

• General weakness
• Disorientation and confusion or memory problems
• Fatigue, nausea, or vomiting

These signs may be more subtle but are equally important to recognize and get treatment quickly to make sure women are eligible for stroke care. 

Signs of a mini stroke

Mini stroke symptoms or transient ischemic attack symptoms differ from normal stroke symptoms in duration. If stroke symptoms dissipate within a few minutes, it’s possible a mini stroke occurred. If you think you experienced a transient ischemic attack, it’s still important to seek immediate medical attention as it could be one of the early signs of stroke or another serious medical condition.

Healthy foods and lifestyle changes for stroke prevention

As it’s true for other illnesses and diseases, diet and exercise are an important part of reducing risk factors and staying healthy.

Eat better

Adjusting your diet and consuming healthy foods are important lifestyle changes for stroke prevention. 

One way to achieve this recommended lifestyle is through the Mediterranean diet, as mentioned by CHM’s Medical Director Dr. Jacobson. In a scientific study, the Mediterranean diet reduced the chances of having another significant cardiovascular event such as stroke, heart attack, or death by 70 percent. 

According to the American Stroke Association consuming fewer calories, having cholesterol control, and increasing your intake of fruits and vegetables can also help reduce the risk of stroke.

Get active

Physical activity reduces the risk of heart disease, and stroke, and helps you lose weight (American Stroke Association). Aim for 150 minutes of moderate exercise a week—even a daily walk can go a long way in improving your health and reducing your stroke risks!

Stroke recovery

The road to stroke recovery is often long and difficult—for stroke patients and their loved ones alike. Having a care team or attending a stroke support group for patients or finding support for caregivers is an important part of the journey.

Members of Christian Healthcare Ministries have additional ways they can get support during recovery in addition to sharing the cost of their medical bills: Through the ministry’s Prayer’s Unceasing program and through the ministry’s healing scriptures blogs.

You can find other spiritual healing resources, biblical truths for healing, and spiritual encouragement through the ministry’s spiritual resources. 

Through Prayers Unceasing, you can receive encouragement from hundreds of your brothers and sisters in Christ by being lifted in prayer and receiving cards, letters, or emails of encouragement as you face the challenges of stroke recovery. It’s another way CHM members are the hands and feet of Jesus in the lives of fellow Christians facing some of life’s most challenging times.

May is melanoma and skin cancer awareness month, with the first Monday in May being dubbed “Melanoma Monday.”

This month highlights the importance of learning prevention techniques, how to recognize symptoms, and discovering support networks and treatment options if you’re diagnosed. Know that no matter what’s to come, you can rest in the healing peace of Christ and cry out to Him in any time of need.

Melanoma cancer

According to the American Cancer Society, skin cancer is the most common of all the possible types of cancer. However, melanoma is only a very small percentage of typically diagnosed types.

So, what is melanoma? It’s a variation of cancer that occurs when melanocytes (cells that impact skin color), behave differently than they are supposed to. It can spread throughout the body quickly, which is why early detection, and prevention, are crucial.

According to the Memorial Sloan Kettering Cancer Center, melanoma spots can occasionally be colorless and instead appear as pink spots or bumps. Additionally, they state that even if you stay out of the sun, up to 30% of cases can still occur. It’s important to stay aware and recognize the signs and symptoms of melanoma to be prepared.

Melanoma symptoms

If you experience any change in the color, size, or texture of your skin pattern, it’s a good idea to get checked out by a medical provider. If at any point a portion of the skin appears to look completely different from the surrounding area, it’s also a good idea to ask your doctor for more direction.

The American Cancer Society has created the “ABCDE” rule  as a suggestion of how to be on the lookout for any melanoma spots:

• A: Asymmetry: does one half of the mole or spot not match the other?
• B: Border: are the edges irregular or abnormal?
• C: Color: are there differences in skin shade?
• D: Diameter: is the size growing?
• E: Evolving: is the spot, mole, or area changing?
  

According to the Moffitt Cancer Center , there are several other symptoms that could occur for early stage melanoma:

• A scaly patch of skin
• A mole that changes in size, shape, or color
• Itchy, tender skin or nodules under the skin
• A patch of skin, such as a sore, rash, or bump that isn’t healing

Melanoma causes different symptoms, depending on its stage. Later stages may include symptoms such as bleeding, itching, or other types of irritation. Metastatic melanoma occurs when the melanoma spreads to other areas of the body. The signs and symptoms that correlate with this stage depend on the body part that the cancer has reached. That’s why it’s important to know the difference between regular and cancerous moles or skin areas, and to check with a doctor when any questions or signs might arise.

Daily life: Prevention

The American Academy of Dermatology (AAD),  asserts that skin cancer is one of the most preventable cancers. They recommend conducting regular self-exams, getting screened by a medical professional, and using safe sun-exposure practices. Additionally, the Skin Cancer Foundation  provides some quick tips to enjoy soaking up some rays—in a safe way:

• Avoid getting sunburned and seek shade, especially in the hottest parts of the day
• Apply 2 tablespoons of at least 15 SPF sunscreen every day, and 30 SPF sunscreen when spending extended time outdoors
• Don’t go tanning or to a tanning bed
• Examine your skin regularly, and get a skin exam from a medical professional

In addition to these tips for melanoma cancer prevention, stay educated about the latest news, signs, symptoms, and treatments. It’s important to learn about different types of medical incidents so that you’re already prepared. Check out articles by Dr. Michael Jacobson, CHM’s Medical Director, for more tips and helpful information!

Let’s face it: Babies equal hard work. Behind their adorable faces and joyful smiles are dirty diapers, late nights and early mornings, and the mental strain it takes to keep going. If you’re feeling emotionally drained, here are some ways to press pause for a moment.

Turn to Scripture

“Come to me, all you who are weary and burdened, and I will give you rest.” Jesus said in Matthew 11:28 (NIV). If you’re feeling overwhelmed, anxious, nervous, or tired, God welcomes you to bring it all to Him.

This season of life has so many emotions that come with it: joy, hope, anxiety, weariness, excitement and so much more. The authors of the Psalms also understood what it was like to experience these emotions. Reading through the Psalms can be a soothing balm to your soul as you hear encouragement from Christ.

Take this time to pray or sing different Psalms to God, and let His peace and comfort surround you.

Exercise

If you need to clear your mind or shake the “funk” out of your body, movement is one of the best ways to do it. Movement releases endorphins and relieves stress, helps emotions move through the body, and gives you a chance to take a break.

While you may automatically think of the gym whenever you think of exercise, it could be as simple as:

• Exploring different walking paths near you with friends. You can even take the stroller and get the baby outside.
• 5-15 minutes of home exercises like pushups, sit-ups, planks, etc.
• Doing Pilates or Zumba on YouTube or through your church.
• Biking with a child seat or trailer.
  

Rest

Rest? Is it possible? While it may seem unachievable, there are ways to work rest into a busy schedule.

• Prioritize taking at least one nap a day when the baby does.
• Take shifts with your husband so you each can get a nap or sleep in a little longer.
• Hire a babysitter for a couple of hours and go for a date night.
• Let grandmas and aunts spend time with baby while you recover or do chores.

Set realistic expectations. Don’t pile more on yourself than you can handle. Doing so can drain your mental energy as you look at a mounting list of to-dos that you can’t accomplish.

Mental health

Emotional and spiritual wellbeing comes in a variety of ways—including facing and working through hurtful circumstances and situations.

Not every childhood was good. If parenthood brings up painful memories for you or if you want to better understand how to protect your child from some of the things you may have gone through, this may be a God-given nudge to step out of your comfort zone and work through some of your past experiences.

Postpartum depression or anxiety are after-pregnancy concerns that may be improved through counseling. If you find yourself struggling with either of these, it’s important to remember:

• You’re doing your best.
• You’re not a bad mother because of it.
• Getting help will make you stronger.