Yoga for Seniors

yoga for seniorsAs we age, it’s important to incorporate physical activity into our daily routines to help maintain a healthy lifestyle. With a regular exercise routine, seniors will feel more energetic and can help manage the aches and pains that come with aging. This leads to a more independent life where you’re staying safer and feeling your best.

Yoga has been called one of the best forms of exercise for older adults. Over time and with the proper classes, seniors can improve their flexibility and balance, enhance their strength and boost their mood.

Benefits of Yoga for Seniors

Retirement is the perfect time to try some new things and pick up some healthier habits you may not have had time to consider in your working years. If you’ve never tried yoga before, check out a class and experience some of the benefits of yoga for seniors like:

  • Strengthened bones. Yoga for seniors can help prevent the onset of osteoporosis, which causes bones to become brittle or weak. Osteoporosis occurs when the creation of new bone can’t keep up with the decrease of bone mass and density that occurs with aging.
  • Reduced stress. Yoga offers a relaxing way to let go of the tension you’re holding in your body, especially in your shoulders and upper back. It’s been known to help relieve some of the stresses that lead to hypertension, which in turn leads to not needing as many medications on a daily basis. Yoga also helps reduce anxiety, lowering your heart rate, blood pressure, and helping you breathe easier.
  • Improved sleeping habits. Because yoga for seniors can be so relaxing, many individuals report that they are sleeping longer and more soundly, which can often be an issue for older adults.
  • Enhanced balance, flexibility, mobility and strength. The slow, measured movements involved with yoga poses can lead to better balance and movement, which can also help prevent falls. As falls are the leading cause of injury among seniors, yoga helps provide the tools you need to improve your mobility so you can get around more safely.
  • Lessen the risk for depression. Yoga is a mood-booster; the combination of movement, breathing and meditation can create an overall sense of well-being. Plus, because yoga is done in a class setting with your peers, you’re getting the benefit of staying socially active, as well.
  • Alleviate aches and pains. Even if you have some physical limitations, yoga can help ease the aches and pains associated with aging. Yoga can be especially beneficial to those suffering from osteoarthritis, teaching you how to breathe and relax through any chronic pain you may be dealing with.

If you’re interested in trying out a yoga class, make sure you do a little research before you jump right into it. Many senior centers offer yoga especially for older adults, and these instructors will be well-versed in the techniques most beneficial to seniors.

Try a gentle class for beginners and if any of the poses are uncomfortable or lead to pain, know your limits. No matter what your current fitness level is, seniors can benefit from yoga every bit as much as younger adults.

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Traveling with Diabetes

traveling with diabetesWhen you’re planning a vacation, you’re looking forward to getting out of your normal routine and doing something fun, exciting or just plain relaxing. However, one routine you should never give up is your diabetes management routine. Traveling with diabetes just takes a little extra planning to make sure you’re keeping yourself as healthy as possible while you’re away from home.

The way you prepare for traveling with diabetes will depend on factors like where you’re going, what you’re doing or how much physical activity you will get (or won’t get!), how long you’ll be gone, and what kind of foods will be available.

Proper Diabetes Management While Traveling

Before you head out on a trip, take a few steps for proper diabetes management while you’re on the road. Some recommendations are:

  • Make an appointment with your doctor before you leave. It’s important to make sure your diabetes is under control before you head out on your trip. Also, have your doctor write out an extra prescription for you to bring with you in case of an emergency, and have them also write a letter that details your treatment and the supplies you use.
  • Keep your supplies close. Regardless of how you are traveling, make sure you have easy access to your diabetes supplies. If you’re flying, pack everything in your carry-on bag, including insulin, to ensure it stays at the desired cool temperature. Get a special travel pack for your car to keep your insulin cool, too.
  • Bring more supplies than you need. It’s recommended to pack at least twice the amount of supplies that you’ll need just in case of travel delays. It’s better to be prepared for the unexpected!
  • Wear medical identification. If you have diabetes, you should always wear an ID bracelet or necklace so emergency personnel can easily be made aware of your condition. Also, make sure to tell those you’re traveling with that you have diabetes so they know what to do in case of an emergency or a change in your health.
  • Pack healthy snacks. Don’t assume that the proper foods will always be available. Pack snacks for the time spent on the road or in the air to avoid a drop in your glucose levels. Things like whole grain crackers, light popcorn, or granola bars are good options that don’t need to be kept refrigerated. Also, make sure to bring some water in lieu of sugary sodas or juices.
  • Stick as close to your routine as possible. If you are traveling out of your time zone, it can throw off your whole schedule; perhaps when you’re normally sleeping you’ll be awake and feeling hungry. Flight delays or traffic might cause other changes to your normal routine, too. This is where having easy access to your supplies and some healthy snacks will be very important!
  • Research medical care available. Before you leave, take some time to find out where you can get medical care if needed while you’re traveling. Prepare for any emergencies that may arise by keeping a list of the facilities near where you’ll be staying or exploring.

Don’t let your diabetes dissuade you from traveling to new places or taking that relaxing beach vacation! Take the proper steps for diabetes management before you go and you’ll enjoy a stress-free trip.

For more information about American Senior Communities, please visit

Today’s Senior Living Options

senior living optionsWhen seniors today are ready to make a change in their lifestyle, it can become an overwhelming decision due to all the senior living options available today. Knowing what type of senior housing is right for you or your loved just takes a little research, as well as knowing what your needs are and what each option provides to help you make the right choice.

The Different Types of Senior Housing

Senior living options vary and are certainly not “one size fits all.” The needs of each senior are different, and each senior housing option offers different levels of care, amenities and services.

The main types of senior housing today include:

Independent Living

Also often called retirement communities, independent living communities offer seniors who have very few medical problems the ability to live in a community with their peers, helping to avoid the social isolation they may be feeling in their current home. Residents are able to come and go as they please and usually live in private apartments or homes, like American Senior Communities’ Garden Homes. Seniors will enjoy maintenance-free living and planned social activities, and the communities also usually include other amenities like meal service and fitness centers.

Assisted Living

When a senior’s health starts to decline and they need more assistance with daily living activities like eating, dressing and grooming, assisted living facilities are a senior housing option that provide a higher level of care, with medical staff being available around the clock. Like independent living communities, assisted living facilities also offer scheduled social activities as well as services like housekeeping, meals, and transportation. Residents live in private or semi-private rooms, usually with a scaled-down kitchen and many shared common areas.  American Senior Communities assisted living apartments come in a variety of floor plans and our wonderful staff helps keep residents active, healthy and engaged in life.

Memory Care

Memory care, or Alzheimer’s care is a senior living option for those who need 24-hour support and structured activities to provide the best quality of life for those suffering from memory issues. The staff at memory care facilities is specially-trained in treating those with dementia, and these communities will often have secured areas to help prevent wandering. American Senior Communities offers memory care through our Auguste’s Cottage program, where care is provided through the person-centered approach, making residents feel comfortable in a home-like setting.

Skilled Nursing Care

A skilled nursing care facility, also called a nursing home, provides the highest level of care for seniors outside of a hospital setting. Twenty-four hour medical services from licensed nurses are available around the clock for seniors who have chronic conditions that require constant monitoring.

Skilled nursing facilities often also provide short-term and long-term rehabilitation for those recovering from an illness or injury, and offer physical therapy, occupational therapy and speech therapies to help seniors get back to their normal routines. American Senior Communities Skilled Nursing Care Centers have geriatric nursing specialists on staff to provide the right level of care for the short or long-term.

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The Stages of Caregiving

become a caregiverA caregiver’s journey can be full of emotional ups and downs. While each experience is unique, researchers have developed a model to help explain the stages of caregiving in better detail. These are all stages each caregiver will go through in some degree. They can be used as a guide for what to expect when you become a caregiver for an aging loved one.

Become a Caregiver – The Journey Involved

Caregiving can bring great joy to the lives of both the caregiver and the recipient. However, needs and concerns can arise and change, bringing about issues like stress and burnout to the caregiver. Knowing the stages you’ll be going through can help you provide the best care possible.

Stage One: Anticipatory/Expectant Caregiver. In this stage, you may start to notice a decline in your aging loved one’s health and realize that sooner or later, you will become a caregiver. This is the time when it’s important to gather information about your loved one’s health status, gain access to their financial and legal documents and talk to them about their wishes for the future. Educate yourself about community services available, health programs and how to start safeguarding the home.

Stage Two: Freshman Caregiver. After being a caregiver for about 6 to 18 months, you’ll start to realize the enormity of the caregiving tasks you’re facing and may begin seeking help or other options. Continue to educate yourself about your loved one’s condition, but also start researching what types of assistance are available and how you’ll pay for it. Consider your loved one’s wishes for his or her care, and communicate as much as possible with other family members.

Stage Three: Entrenched Caregiver. As exhaustion from caregiving starts to set in, you may realize your own health is starting to suffer as a result of your caregiving duties. It’s normal to feel somewhat angry about your situation, and then feel guilty for feeling angry, but caregivers often suppress these emotions which can lead to resentment or depression. This is when you need to evaluate your situation and find ways to take better care of yourself, whether it is through seeking help from others or looking into respite care.

Stage Four: Transitioning Caregiver/Caregiver in Loss. The time has come when you realize you are no longer able to maintain caregiving duties in the way your loved one may require. Or, your loved one has passed and your duties are now over. Regardless, in this stage you will feel a sense of grief and loss, and you will enter a period of mourning now that your caregiving responsibilities have come to an end. Let yourself grieve, but it’s also important to move on with your own life. Reflect on the good memories of your loved one and if necessary, seek help through a support group or friends and family.

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Happy St. Patrick’s Day from American Senior Communities!

st. patrick's day in indianapolisDo you have your green clothing all ready to go for this St. Patrick’s Day? Whether you’re Irish or simply just Irish at heart, March 17th is the day people across the world celebrate St. Patrick’s Day by attending religious services, parades, and lots of eating and drinking of traditional Irish foods and beverages!

St. Patrick’s Day History and Facts

St. Patrick’s Day is a celebration of Irish history, heritage and culture. The Irish began immigrating to America as soon as the English started colonizing in the 1600’s, although the years during the Great Potato Famine in Ireland (1845-1853) brought the largest number of Irish immigrants to America. Over 2 million Irishmen, women and children left Ireland for America, which was over a quarter of the population of Ireland at that time. The Irish brought with them a strong sense of tradition and heritage, which we still celebrate today.

St. Patrick’s Day is a day of commemoration for the patron saint of Ireland, Patrick, who passed away on March 17th, 461. For centuries, this day was just a religious holiday celebrating the life of St. Patrick. The first St. Patrick’s Day parade was held in New York City in 1764. The first continuous St. Patrick’s Day parade was started in Savannah, Georgia in 1813 and continues to this day. Over the past 50 years, St. Patrick’s Day has become a more secular celebration. Cities and towns across the globe have parades in celebration of Irish culture. The largest parades are in New York City, Chicago, Boston and Savannah. But many other cities have long traditions of parades, including Cleveland, which has held a parade for the last 150 years.

St. Patrick’s Day in Indianapolis

Indianapolis’s own St. Patrick’s Day parade has been an annual event for 35 years now and is one of Indy’s most popular downtown celebrations. Free to the public, this year the parade will start at 11:30 a.m. on March 17th and will be made up of Irish dancers, bagpipe and drum bands, high school bands, Irish organizations and dignitaries and various floats. There’s also a festival on Vermont Street that starts at 10 a.m. with live entertainment, food and a beer garden, all conveniently located in the middle of the parade route.

Also going on this St. Patrick’s Day in Indianapolis, the 18th Annual Indianapolis Downtown Irish Fest runs from 12 noon through midnight and features live music and authentic Irish food. Held in The Rathskeller, there’s no admission charge to this event, and along with the music you’ll also enjoy the Irish Dancers of Indianapolis and bagpipes by the Gordon Pipers.

However you choose to celebrate, American Senior Communities wishes you a safe and happy St. Patrick’s Day!

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The 8 Dimensions of Wellness

dimensions of wellnessMaintaining a healthy lifestyle as we age is more important than ever. Today’s seniors are living longer and healthier than ever, partly due to advances in modern medicine as well as the fact that they know how vital living a healthy lifestyle can be. Staying well as we age helps improve our bodies, minds and souls.

Wellness means much more than simply eating right and exercising often- although of course, these are very important aspects! Wellness is defined as “not only the absence of disease, illness or stress, but the presence of purpose in life, active involvement in satisfying work and play, joyful relationships, a healthy body and living environment, and happiness”.

Healthy Aging and Senior Wellness

Today’s assisted living communities recognize the importance of residents maintaining overall wellness. At American Senior Communities, we have regularly scheduled events and activities at all our locations to keep residents engaged across all the dimensions of wellness, no matter what their health needs may be.

The eight dimensions of wellness and how they can be so important to seniors’ healthy aging are:

  • Social: Developing a support system and meeting new people who share your interests is vital to healthy aging. Seniors are often at risk of isolation, which can lead to depression and other mental issues. Staying connected through social activities will help improve your quality of life.
  • Physical: Regular exercise can help seniors improve their balance and mobility and even decrease illness and the impact of some chronic conditions. Exercise is also key to helping seniors avoid falls, which are the number one cause of accidents among the elderly.
  • Intellectual: Continuing to find ways to expand your skills and knowledge throughout your life is helpful to keeping your mind active and fit, and can help with memory issues and overall brain function. Join a book club, challenge yourself with puzzles and games, and attend cultural events to keep your mind healthy.
  • Emotional: Feeling well is an important part of staying healthy. Studies have found keeping a positive attitude can even help lower some health risks! Becoming involved socially and staying active can boost your mood and keep you connected to loved ones.
  • Environmental: Staying active by getting outdoors for activities like gardening and involving ourselves in community events as often as possible can play a major role in our wellness. If you’re in an environment that makes you happy, you’ll feel more comfortable, inspired and engaged in life.
  • Occupational: Finding a way to stay productive is important at any age. Retired seniors can get enrichment from past careers through sharing their knowledge by consulting. Or, consider volunteering to stay connected and give back to your community.
  • Financial: When we retire, we want to make sure we are satisfied with our current financial situation and that our futures will be secure.
  • Spiritual: Interacting with others who share your beliefs and finding a connection to your inner values helps expand your sense of purpose and give more meaning to your days. Having a sense of peace can make it easier to get through any of those more difficult times.

For more information about American Senior Communities, please visit

National Nutrition Month®

national nutrition monthNational Nutrition Month® was created by the Academy of Nutrition and Dietetics as a way to create awareness and education surrounding the importance of making healthy food choices, developing better eating habits and regular physical activity. It originally began in 1973 as a week-long event, but by 1980 the popularity of the topic of nutrition had grown so much that it became a month-long campaign.

The Academy’s mission is to help promote optimal nutrition and well-being for people of all ages. There are more than 70,000 food and nutrition professionals, like registered dietitian nutritionists and dietetic technicians, involved in the Academy.

Healthy Eating Habits for Seniors

National Nutrition Month® marks a way for you to take a look at your own eating habits and try to implement changes if necessary. Maybe you have a sweet tooth and can never resist dessert, or find yourself reaching for a salty snack before bedtime. Here are a few ways to develop healthy eating habits, no matter your age!

  • Plan meals in advance. If you’re living in an assisted living community, you’re lucky enough to have healthy meals planned for you each week. However, if you’re still living independently, it’s recommended to devise a meal plan for the week and shop accordingly. You’ll be able to take inventory of what you need to purchase, and you won’t find yourself scrambling for ideas. Or worse, running to the drive-through for a quick fix.
  • Eat a big breakfast and a lighter dinner. This tends to be a difficult rule for most people to follow. Most of us skip breakfast, eat a light lunch and then a large, calorie-laden dinner, when in fact you should do the exact opposite! It’s better to eat a large, healthy breakfast and lunch so you’re fueled up for the day, and a smaller dinner so you don’t go to sleep right after consuming the majority of your calories.
  • Prepare healthy snacks. It’s easy to grab that bag of chips or package of cookies because they’re already ready to be eaten, right? So, apply this same mentality to healthy snacks. Purchase some small plastic containers and fill them up with already chopped veggies, trail mix, dried fruit, or some whole-grain crackers. When your stomach starts growling, you’ll have a healthy option ready to go.
  • Sneak in those veggies. As well as keeping veggies on hand for snacking, it’s also fairly easy to add them to dinners. Again, by keeping them cleaned and chopped in advance, you’ll find yourself making more salads and incorporating vegetables into your side dishes, replacing some of those high-carb, starchy options.
  • Treat yourself! While you obviously should avoid overindulging, allowing yourself a treat every once in a while will help keep you on the right track. Save around 200 calories for the treats you crave, just try to keep it at least a little healthier, like dark chocolate for your sweet tooth and pretzels for your salt cravings.

Seniors should also maintain a healthy weight with regular exercise like walking, yoga or swimming. Getting your heart rate up for around 30 minutes every day is vital to burn calories and improve your strength and mobility.

For more information about American Senior Communities New Energy Wellness program, please visit

The Best Approaches to Preventing Falls in the Elderly

preventing falls in the elderlySeniors fall for a variety of reasons. Walking down the icy driveway in the winter, for example, or a foot slipping off the curb can cause a fall. Perhaps they are experiencing muscle loss which leads to balance issues and reduced strength, poor eyesight, or feeling dizzy and weak from certain medications. Maybe they recently suffered a stroke.

Whatever the reason may be, falls are the leading cause of fatal and nonfatal injuries in people aged 65 and older. But there are some measures that can be taken to help prevent these types of falls and accidents.

Elderly Fall Prevention Tips

Accidents can occur any time, but by taking some extra precautions, preventing falls in the elderly is possible. A few things to keep in mind for elderly fall prevention include:

  • Maintain regular doctor appointments. By getting your eyesight and hearing checked at least once per year, you can help reduce your risk of falling. You need to be able to see objects in your path that could cause you to lose your balance, after all. Anytime you notice a change in your vision or hearing, make an appointment to see your doctor.
  • Take care of your health. Along with seeing your doctor regularly, take care of yourself in between appointments by keeping your bones strong. Make sure you’re getting enough calcium and vitamin D in your diet, and pay attention to when you’re feeling ill. If you are weak from illness, don’t try to walk around as much. Also, drink plenty of water, especially during warm weather.
  • Learn about medication side effects. Seniors are usually on a variety of medications, some of which could have side effects that affect your balance. Talk to your doctor to get informed about the medications you’re taking, especially if you’re taking a combination of medicines.
  • Exercise regularly. Physical activity is important to prevent falls in the elderly. There are many exercises that are safe for seniors that can help improve your balance, flexibility and muscle strength.
  • Safeguard your home or living space. Take a look around your home and note possible things that could cause you to trip or fall, like area rugs, cords, or doorway thresholds. Try to keep your home as clear of clutter as possible and keep it well lit. Install sturdy railings on the stairways and grab bars in the tub or shower.
  • Invest in proper footwear. Always wear shoes that fit well and provide good support. Shoes should also have non-skid soles. Avoid high-heeled or slippery shoes and floppy slippers, as well as walking around the house in stocking feet.
  • Be ready in case of an emergency. If you live alone, have a plan ready should an emergency situation arise. You can either invest in an alert device or carry a cordless phone or cell phone on your person at all times. Check in with a friend or family member daily so they know to be alarmed if you miss your scheduled call.

Being afraid of falling shouldn’t allow you to miss out on life. By having a better understanding of how to prevent falls in the elderly, you can help reduce your risk and live life as accident-free as possible.

For more information about American Senior Communities, please visit

Can Proper Sleep Habits Prevent Alzheimer’s Disease?

alzheimer's preventionThe week of March 2nd through the 8th has been declared Sleep Awareness Week by the National Sleep Foundation. Sleep Awareness Week offers a way to inform the public and promote the importance of sleep through awareness campaigns and education programs. The foundation will share annual results of their “Sleep in America” poll at the start of the week and end with the clock change to Daylight Savings Time, where some Americans lose an hour of sleep.

Previous polls the Sleep Foundation has done involved looking at sleep in the modern family, exercise and sleep, adult sleep habits and styles, and sleep and the aging.

Sleep Issues in the Elderly

According to the Sleep Foundation’s 2003 poll regarding aging adults and sleep, 44% of seniors experience one or more types of insomnia at least a few times per week. When insomnia begins affecting your daily life, it’s time to see a doctor to discuss your symptoms. If left untreated, insomnia can start to take a serious toll on your health, leading to excessive daytime sleepiness and trouble concentrating, as well as increasing your risks for illness and accidents.

Some of the common sleep problems the elderly experience include:

  • Sleep apnea: Snoring is the most common cause of sleep disruption and can become worse with age. Loud snoring can be a symptom of sleep apnea, when you can actually stop breathing for 10-60 seconds. This is a serious condition and can lead to cardiovascular disease, headaches, memory loss and depression.
  • Restless leg syndrome: RLS is a neurological disorder in which sufferers experience tingling, creeping and overall unpleasant feelings in the legs.
  • Gastroesophageal reflux disease: When your stomach contents leak backwards into your esophagus, this can cause heartburn which can worsen when you lie down. This pain can make it difficult to sleep.

Other issues contributing to poor sleep in the elderly can be diabetes, asthma, and diseases like Parkinson’s and multiple sclerosis.

Sleep Habits for Alzheimer’s Prevention

A recent study conducted by researchers at the Johns Hopkins Bloomberg School of Public Health revealed that sleeping poorly and/or getting less sleep may contribute to an accelerated risk for Alzheimer’s disease. They found that poor sleeping habits were tied to increase in brain levels of beta-amyloid, the toxic protein that builds up and forms plaques in the brains of Alzheimer’s sufferers.

The researchers studied the sleep habits of 70 seniors with an average age of 76 years old, finding that those who slept under five hours per night or did not sleep restfully had higher levels of the beta-amyloid protein in the brain over those who slept seven hours or more per night.

These findings are important because more research is needed to determine whether better sleep habits are beneficial for Alzheimer’s prevention. Sleep disturbances can be easily treated, so it’s important to mention issues with it to your doctor.

A good night’s sleep is critical for an overall healthy lifestyle, and can help lessen problems like memory and thinking issues as well as give you more energy for daily tasks- and it may even help prevent Alzheimer’s disease.

For more information about American Senior Communities, please visit

Healthy Weight Management for Seniors

healthy weight managementAccording to the CDC, over 35% of adults in the United States age 60 or older are obese. This number is sadly expected to rise even more as the Baby Boomer generation become senior citizens, too.

One problem is that our metabolisms start to slow down as we grow older, due to the fact that while our body fat increases, our muscle mass decreases. This can start as early as our 20s. Plus, when you exercise in your 50s, 60s and 70s you don’t burn as many calories as you did during your younger years. However, major weight gain is certainly not a normal part of the aging process, and if you aren’t observing healthy weight management, you could be putting your health at risk.

Maintaining a healthy weight is vital to healthy aging. Proper weight management should be a lifelong goal and as you age, you should be following the same healthy lifestyle as you did in your younger years.

Senior Weight Management Tips

Studies have shown that it’s important for seniors who are attempting to lose weight to not only eat a healthy diet, but to exercise regularly, too. Exercise will burn calories, as well as help build and maintain muscle.  The types of exercise health experts recommend for seniors are:

  • Aerobic exercise. Getting your heart rate up through aerobic exercises like walking, biking, swimming or low-impact aerobics can improve cardiovascular function, quality of sleep, and enhance your immune system on top of helping you lose extra pounds.
  • Strength and/or resistance training. Help preserve lean muscle and bone density or even regain lost muscle by utilizing light weights, resistance bands or medicine balls. Start with lower repetitions and work your way up.
  • Stretching and flexibility exercises. Flexibility decreases as you age, so stretching is an important step in your workout as it helps warm up and cool down your muscles.

Seniors should try to get at least 30 minutes of physical activity at least five days a week. If you’re just starting out with an exercise regimen, you can break your activities up into ten minute segments.

Along with regular exercise, obviously the next step is to adjust your eating habits. First, know how many calories you should be consuming on a daily basis. Your doctor can help you with this, but as an example, women over age 50 who are moderately active need about 1,600 to 1,800 calories per day. Your needs can vary based on several factors, like physical activity, current muscle mass, and even genetics. Cutting back calories will help you lose weight, but you want to avoid cutting out too many to avoid getting fatigued and even slowing down your metabolism further.

Changing the types of food you eat is important, too. Choosing healthy foods like fruits and veggies over sugary or salty snacks, whole grains over white flour, getting adequate calcium and incorporating lean proteins will give you more energy and help you stay healthy. Also, make sure to drink plenty of water throughout the day. As you age, your sense of thirst can diminish and make it difficult for you to remember to get the proper intake of water to avoid dehydration.

When you begin your healthy weight management routine, remember that the main goal is to get and stay fit, not necessarily to drop a major amount of weight all at once.

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