We have all heard that a healthy diet and exercise are good for us: they can help reduce the risk of heart disease and diabetes as we age, and also keep us active and fit for longer. But there is also nothing more frustrating than trying to eat healthy, and always feeling hungry or wanting to snack.

There are certain foods to avoid for weight loss, because they can actually make us feel hungrier, and can cause a desire to snack, which is not good when we are trying to maintain a healthy weight.

1. Salt

Salt is one of the biggest culprits of overeating and appetite stimulation. Research suggests that salt acts like a mild opiate in the body, causing overeating and weight gain. Because it acts like an opiate, it can cause the brain to crave and withdrawal from salt, which causes us to fixate on wanting a salty snack. Salt also makes you feel thirsty, which can lead to people reaching for sugary sodas or fruit drinks to quench their thirst.

Alternative: Knowing that salt causes cravings and makes you want more, see if you can fix this problem by simply avoiding those salty snacks! Don't open the bag of salty chips or nuts, or don't even keep them in the house. If you have a salty meal, pair it with a protein to help cut the cravings, and drink water instead of a soda or juice.

2. Refined Sugar and Artificial Sweeteners

Refined sugars and artificial sweeteners such as fructose can wreak havoc on your body by causing inflammation and increased hunger. Why are sweet treats so bad for us? It's because when you eat artificial sugars and sweeteners, your brain's reward pathways are satisfied, meaning that you crave more sugar and don't feel full.

Alternative: Natural sweeteners such as honey, maple syrup, agave, and dates are a good way to sweeten things using natural sweeteners so that our bodies recognize when we are full. However, these still aren't the most healthy option and should be eaten as a rare treat.

3. White Flour

Refined flour (white flour) is devoid of nutrients, so you have to eat more of it to feel full. Things made out of white flour also have a high glycemic index which means that they are quickly digested and converted to sugar in our bodies, releasing a huge rush all at once. Studies show that increases in a certain substance in the body creates an increase in hunger, food intake, and enjoyment of sweet tastes.

Alternative: Try whole grains in your pastas and breads, and use almond or coconut flour as a substitute when baking. Whole grains have more fiber and nutrients and are more filling naturally. If you have to eat white flour, mix it with a protein, or some beans to promote fullness.

4. Alcohol

Alcohol is converted to sugar in our bodies, and alcoholic drinks are very high in calories, so why do you end up hungry after drinking them? One problem is that alcohol decreases your defenses. A study published in Health Psychology noted after drinking liquor, study participants lost their inhibitions, and ate more than they had planned.

Alternative: Try sparkling water or go for a wine spritzer to cut the alcohol content. If you do drink, make sure you don’t do it on an empty stomach, to reduce the chance you'll lose control and get "snack-happy"

5. MSG

A flavor-enhancer best known as a Chinese food additive, MSG is also found in other foods you’d never suspect such as chicken nuggets, processed meats, canned soups and more.

A study published in Obesity found that eating MSG may be associated with an increased risk of being overweight, independent of physical activity and total energy intake. Why? Another study suggests that MSG actually damages the brain's regulation of appetite.

Alternative: Ask at restaurants whether there is MSG in the food. Also, check ingredient labels on packaged foods. MSG may be listed as hydrolyzed protein, autolyzed yeast, glutamic acid and yeast extract, according to the FDA.

6. Processed Foods

Cakes, chips, pizza, chocolate. What do these have in common besides the fact that they are yummy? They often have a high glycemic load, which causes your blood sugar to spike and then crash. This crash makes people crave foods more intensely, especially high sugar and fat foods. Our brains also identify these foods highly in the pleasure center, meaning when we see these foods again, we are likely to crave them.

Alternative: Work on identifying foods that are less processed, but that you really like, such as mango with Greek yogurt. Then make sure you are eating regular meals, and allow yourself one or two snacks composed of these high-quality foods that you enjoy, so you don't feel deprived of tasty treats.

7. Juice

There is a lot of sugar in juice, so again, your blood sugar level goes way up and the crashes, leaving you hungrier than when you started.

Alternative: Eat the fruit whole so you get the nutrients and fiber, which are more filling.

Bottom Line

Overall, be aware of your cravings. Think before you eat. What are you in the mood for? Don’t just grab something. Are you in the mood for something hot or cold, crunchy or creamy? Don’t just stand in front of the fridge tasting things. Calories can really add up that way without you feeling like you had a satisfying meal.

If you need additional information, or would like to schedule a free in-home consultation to discuss your family's in-home care needs, contact us today at 1-844-505-0004. American In-Home Care refers qualified and compassionate care providers that can help with many services, including Companion Care, Personal Care, and Alzheimer's and Dementia Care.

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Source: Levine, Beth "7 Foods That Make You Hungrier." Next Avenue. March 28, 2016.

"Laughter is the best medicine." That old adage has been passed around for years, but is there any truth to it?

Recent research has found that the effects of a good laugh can reduce stress and pain, boost the immune system, provide social connections and make people generally happier. Reasons like this could explain why we see laughter clubs, Laughter Yoga studios, and institutions like the Laughter Wellness Institute becoming more popular; they are part of the movement to formally introduce laughter into people's lives. This movement has also brought a surge of laughter therapy into senior living facilities in an effort to boost social interaction and happiness among older adults.

Health Benefits of Laughter

Laughter has been shown to improve mood, reduce stress, and change us physiologically, making us more relaxed. However, researchers aren't sure whether the health benefits of laughter are caused by the physical act of laughing, or the understanding that people who laugh are more likely to have a positive attitude and good social connections, both traits shown to improve longevity. Either way, laughing has been shown to have many positive effects on the body, and it's a fun and easy way to improve overall health.

Laughter can increase your health in the short term by stimulating organs such as the heart, lungs and muscles, increasing blood flow and oxygenation of the cells. This improves circulation, which helps soothe tension in the muscles of the body, resulting in a nice, relaxed feeling for up to 45 minutes after, and improving sleeping habits. Over the long term, laughing regularly can help improve your immune system by producing neuropeptides and infection-fighting antibodies that help fight stress and other serious illnesses. Laughing also helps relieve pain and improves overall mood, lessening depression and anxiety, increasing social connections, and making you feel healthier and happier.

Benefits for Seniors

Laughter is good for anyone, no matter what age. However, recent studies have shown that the laughter is especially beneficial for seniors because laughter therapy is well-suited for aging bodies. Laughter exercises are very low-impact, requiring only use of your mouth, and gentle movement of the arms and legs. Laughter is also good for combatting depression in older adults, which is common due to loss of loved ones, changes in health, and feelings of isolation.

Therapeutic approaches to laughter such as Laughter Wellness and Laughter Yoga are a type of complementary medicine for seniors that can help keep them in good health and good moods. The exercises are low-impact, well tolerated, and easily adaptable to all levels of cognitive, sensory and motor abilities. Best of all: It’s fun!

Benefits of laughter for seniors:

1. Increases cognitive function: Degeneration of brain cells makes it difficult for many seniors to understand and process humor.  Laughter therapy that relies on laughing alone rather than understanding humor is ideal for seniors to help them reap the many benefits of laughter to improve their health and well-being . As little as one hour of practice per week has been shown to increase memory and cognitive function. People with dementia and the onset of Alzheimer’s have also shown remarkable improvement with laughter therapy.
2. Decreases feelings of isolation: It is common for seniors, both in their own homes and in facilities,  to experience feelings of isolation. Often they do not have much contact with friends or family members, and are in need of meaningful human contact. Laughter therapy is useful because laughing together fosters communication and can greatly improve cooperation and empathy between people of different ages and backgrounds. Laughing in a group means everyone can join in and develop a sense of belonging, giving seniors that much needed feeling of closeness and bonding.
3. Reduces physical illness: Lack of oxygen in the cells is a common reason for frequent illness. Therapeutic laughing can help people to laugh comfortably for extended periods of time as a form of exercise, significantly increasing their supply of oxygen and circulation. This has been shown to have many health benefits for seniors, including decreasing stress related diseases, reducing chronic pain, and controlling blood pressure.
4. Improves mobility: A sedentary lifestyle, illness and lack of physical exercise cause the muscles and limbs to stiffen, which leads to immobility, pain and aches. Physical fitness stemming from laughter is beneficial because when you laugh, all your body systems are affected in a positive manner. It is particularly important for seniors as well as people who are bedridden or in a wheelchair.
5. Lessens stress and depression: Many factors put seniors at risk for depression, and frustration and a loss of physical and mental health is often the result. Laughter helps to reduce stress and generate a positive attitude, combatting feelings of depression. Laughing together in a group also helps to boost self-esteem and overcome feelings of insecurity.

If you can't join a formal laughter class or therapy session, there are ways to prompt laughter on your own. For example, watch a funny movie, go to a comedy club, play with a pet, or organize a game night with friends and family. With all of the noted health benefits of laughter, let your silly side shine, and find any excuse to strike up a good laugh.

If you or a loved one are experiencing feelings of isolation, anxiety or difficulty while at home, consider the benefits of an in-home care provider to assist with safety and companionship at home. Whitsyms In-Home Care refers qualified, screened and credentialed care providers that perform Companion Care, Personal Care, and Live-In Care. Contact us at 1-800-952-3881 to schedule your free, no-obligation consultation.