Hines Furlong Health Expert Shares Wellness Tips For Mariners

Small changes can make a big difference to mariners’ overall health.

That’s the message Tish Mavigliano, health and wellness director for Hines Furlong Line, had for members of the Paducah Propeller Club during the June 11 meeting.

Mavigliano noted that every 33 seconds, someone in the United States dies of a heart attack, the leading cause of death for Americans. While heredity plays a role in heart attack risks, there are several risk factors people can change to reduce their risk of heart disease, she said.

The first key to achieving sustainable changes that improve health is not forcing those changes on someone who is not ready to make a health commitment, she said.

That’s especially true when encouraging someone to give up smoking, dipping, chewing tobacco or vaping, she said.

“The person has to want it in their heart and then make a plan,” she said.

For those ready to quit using products containing nicotine, she advised setting a quit date one to two weeks ahead, a long enough period to prepare but short enough to help avoid losing motivation. It may help to focus on the effect on others that making health changes will have, she said, such as extending lifespan to have more time with a child or grandchild. Additionally, she said, it can help to focus on how making the change can improve how a person feels, such as having more energy, feeling stronger or not being out of breath as easily.

Doctors have tools that can help people give up nicotine as well, she said, adding that it might be a good idea to consult a health provider when ready to do so.

Diet and exercise are key for losing weight and decreasing cholesterol, other major heart attack risks. Mavigliano said while both are important, improving diet is the fastest way to see body changes.

One diet tool is cutting one-fourth or even one-eighth of a portion from one meal a day. After about three weeks, she said, consider doing so with another meal. That method can often cut 75 to 100 calories a day.

“I have found that works for several people,” Mavigliano said.

Drinking more water is also important, but not everybody likes the taste of water, she said. Sugar-free flavor add-ins are fine. Drinking water assists increasing metabolism and building muscle.

She also suggested using leaner cuts of beef and pork, when possible, or substituting them with ground turkey or ground chicken, both of which are increasingly available at groceries.

Changing the cooking method can make a big difference, she said. She noted that 4 ounces of fried chicken breast can have 337 calories and 5 grams of saturated fat, while a skinless chicken breast of the same weight cooked in an air frier, grilled or baked could have as little as 170 calories and 1 gram of saturated fat.

Several free calorie counters are available as smartphone apps and may help dieters learn what foods they eat might be derailing their diet goals, she said. Lose It, My Fitness Pal and Cal AI all have different features and are preferred by different people. Some apps will use artificial intelligence to automatically log food being eaten when the user snaps a photo with the phone camera.

“You may think ‘I can’t do all that,’” Mavigliano said. “OK. Just do one.”

The key is for those interested in making changes to be comfortable with the options they choose so that they are sustainable, she said.

Increasing exercise can also help, but it need not be strenuous, Mavigliano said. She suggested walking 2.5 to 3 mph daily for 30 minutes.

Cholesterol levels are most impacted by activity level, she said. Additionally, she said, it may be helpful for those with cholesterol issues to add more soluble fiber, such as oatmeal, to their diet. That is because soluble fiber binds to cholesterol in the bloodstream, she said.

If a doctor mentions that triglycerides are a problem, she said, it is important to know that while reducing fats may help, reducing carbohydrates may be more important. Additionally, she said alcohol can be a big contributor of carbohydrates to a diet.

While information is always coming out from various health studies, Maviligano said it’s a good idea to pay more attention to those emerging from hospitals and universities, which are more likely to be unbiased sources.

Finally, Mavigliano said that it’s best to go into making health changes knowing there is a possibility of relapse, and deciding how to deal with those in advance.

“Don’t throw in the towel,” she said. “Relapse is not permanent failure.”