Scarsdale Inquirer To Your Health! 2014

To Your Health!

A SPECIAL SECTION OF THE SCARSDALE INQUIRER | OCTOBER 17, 2014

The preventative power of meditation 40 minutes a day to better health

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By TODD SLISS

magine you’re sitting in the lotus position, surrounded by candles, dressed in a long robe, making a low humming sound, your thoughts worshiping something ancient. Now take that vision and toss it out of your mind — that’s not what meditation has to look, sound or feel like. And the impact it can have on one’s health is astounding.

Just 20 minutes of you, quiet and your mantra twice a day through transcendental meditation methods could be all you need. Say hello to lower risk of the many ailments, conditions and diseases that are negatively impacted by stress — and that’s according not only to proponents of the discipline, but scientific studies as well.

“Stress is known to be a factor in almost every single disease and it’s because stress is a major factor in debilitating the immune system,” said Sam Katz, director of the nonprofit Transcendental Meditation Center in Bedford Hills along with his wife, Melody.

“Whether you’re fighting cancer, a cold, digestive problems, cardiovascular problems, neurological problems, if you can enhance your immune system then you have a better opportunity for better health. Just as important is reduction of anxiety and depression. The number of people in the United States who are afflicted with debilitating levels of anxiety and depression is something like 1 in 5. It’s become an epidemic. The World Health Organization recently came out with a statement saying that stress is the epidemic of the 21st century.”

Katz added, “Heart disease is the No. 1 cause of death in the United States. More than cancer, more than traffic fatalities, more than infectious diseases.

The American Heart Association came out with a scientific statement that said there are no meditation techniques that have actually shown to reduce heart disease and high blood pressure, except for transcendental meditation.”

According to the Mayo Clinic website, there are a host of ways to meditate. They are: guided meditation

(imagery and senses), mantra meditation, mindfulness meditation (increased awareness during meditation), qi gong (combines relaxation, movement and breathing), tai chi (“gentle Chinese martial arts”), transcendental meditation (mantra “allows your body to settle into a state of profound rest and relaxation”) and yoga (postures and breaking for a “more flexible body and a calm mind.”)

“Since meditation is a very generic word, there aren’t a lot of industry standards,” Katz said. “You have to distinguish which programs actually work. Others might be well meaning and effective for some people, but not for everyone. Transcendental meditation has over 350 peer-reviewed research studies. It’s got a very long, highly respected pedigree in the area of science.”

Katz said that transcendental meditation is easy to practice and does not involve emptying the mind (a seemingly impossible task), concentration or focus, which people often find difficult. What it’s really about is quieting the mind to deeper levels.

In a video on www.tm.org, Bob Roth, executive director of the David Lynch Foundation, says, “Basically what the research shows is that during transcendental meditation, your body gains a state of rest and relaxation in many regards deeper than the deepest part of deep sleep. And what that deep rest does is it allows the build-up of stress, fatigue, tension, anxiety to be dissolved, to be eliminated.”

A hormone called cortisol is responsible for many of the health issues people face as it is released by the adrenal glands in times of stress and fear. According to Psychology Today, “elevated cortisol levels: interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease... The list goes on and on.”

Transcendental meditation “allows the body to repair itself,” according to Roth. The secretion of cortisol is part of a “vicious cycle.” He noted when “we get a good night’s sleep, cortisol levels drop a bit. That’s why we wake up feeling fresher in the morning. Research shows that 20 minutes of transcendental meditation, cortisol levels drop 30 percent, a significant reduction in the production of this anxiety hormone.”

Teaching TM Transcendental meditation trainers are all taught the same way and centers all over the world approach Continued

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MEDICINE

Addiction, abuse and Adderall

By ANTHONY R. MANCINI

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dderall, ever since its approval by the Food and Drug Administration in 1996, has been officially used to treat symptoms of attention deficit hyperactivity disorder, but has also been taken as a study aid and as a recreational drug.

Despite Adderall’s usefulness in the medical field for treating ADHD, it as recognized as having a high potential for abuse. A 2009 study conducted by the Office of Applied Studies, Substance Abuse and Mental Health Services Administration, a federal agency, have shown that college students who have used Adderall in a nonprescribed manner have a higher likelihood of abusing other prescription drugs or illicit drugs than students who have not used Adderall in a nonmedical fashion.

Adderall is a stimulant comprised of equal parts of four amphetamine salts: amphetamine aspartate monohydrate, amphetamine sulfate, dextroamphetamine saccharate and dextroamphetamine sulfate.

The stimulant effects of amphetamine compounds such as these were first realized in the late 1920s. Since the discovery of its pharmaceutical effects, amphetamine was used to treat a wide range of medical problems such as asthma and obesity.

Eventually, amphetamine’s high potential for abuse became well known and the drug is diagnosed for far less applications than it was once used for.

Amphetamine salts are Schedule II drugs under the Controlled Substances Act, first passed by Congress in 1970. Schedule II drugs are identified as having a high potential for abuse, having accepted medical use and potentially leading to physiological or physical dependence. Other drugs within Schedule II include cocaine, methamphetamine, opium, morphine, oxycodone, hydrocodone and phencyclidine.

Adderall is available both in instant and extended release forms. According to a report revised in 2011 by the National Institute on Drug Abuse about the abuse of prescription drugs, the amphetamine salts within Adderall work by behaving similarly to neurotransmitters in the brain called monamines, which include norepi-

nephrine and dopamine.

Norepinephrine is involved in attention, responses to stress, muscle contraction, heart rate and blood pressure. Dopamine is found in regions of the brain that regulate movement, emotion, motivation, and pleasure.

Amphetamine reacts with these chemicals in the brain and can cause feelings of euphoria when taken nonmedically, along with other symptoms such as increased blood pressure, heart rate and increased blood glucose levels; constricted blood vessels; and opening of breathing passages.

Adderall is usually prescribed to treat ADHD, which is characterized by having

trouble paying attention, failure to follow through on instructions, talking excessively and fidgeting, among other symptoms.

According to the National Institute on Drug Abuse, proper use of a stimulant such as Adderall to treat ADHD would have no effect on a person’s chance of developing an addiction later in life.

“Prescription stimulants are effective at treating attention disorders in children and adolescents, but concerns have been raised that they could make a young person more vulnerable to developing later substance use disorders,” said an online guide issued by the institute. “On balance, the studies conducted so far have found no differences

in later substance use for ADHD-affected children who received treatment versus those that did not. This suggests that treatment with ADHD medication does not affect (either negatively or positively) an individual’s risk for developing a substance use disorder.”

The National Institute on Drug Abuse considers abuse of a prescription stimulant to occur when a person takes someone else’s prescription, when a prescription stimulant is used in a way different than prescribed or when someone takes the stimulant simply to get high. Normally, Adderall is directed to be taken orally. However, the drug can be insufflated or injected. Both of these behaviors are considered abusive forms of administration.

“When doctors prescribe stimulants, they start with low doses and increase them slowly until they fully treat the condition for which they are prescribed,” said a National Institute of Drug Abuse online statement. “However, when taken in doses and in ways other than those prescribed, like snorting or injecting, stimulants can increase the dopamine in the brain very quickly. This changes the normal communication between brain cells, producing a feeling of intense excitement and happiness, while increasing the risk for addiction.”

Due to Adderall’s use as a treatment for ADHD, it is sometimes used by students, professionals, athletes and others to achieve better performance in their line of work. Using Adderall in this way is considered a type of abuse.

“The dramatic increases in stimulant prescriptions over the last two decades have led to their greater environmental availability and increased risk for diversion and abuse. For those who take these medications to improve properly diagnosed conditions, they can be transforming, greatly enhancing a person’s quality of life,” said an excerpt from the 2011 National Institute on Drug Abuse report. “However, because they are perceived by many to be generally safe and effective, prescription stimulants, such as Concerta or Adderall, are increasingly being abused to address nonmedical conditions or situations.”

Sara Bellum, in a blog post for the NaContinued

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Mental Health: Lowering the risks of dementia

By JENNIFER LEAVITT

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ementia is insidious. It’s comprised of a collection of symptoms caused by diseases of the brain.

All types include problems with memory, mental focus and acuity, information processing, language skills, judgment and understanding. It can also lead to other problems, such as depression, anxiety or personality changes.

The number of people per capita who are developing dementia and other neurological disorders is rapidly rising. Among the largest Western nations, rates are greatest in the United States. In the past five years alone, deaths stemming from neurological conditions increased in men by 66 percent

Factors increasing the risk of dementia: Physical inactivity..........................82% Depression ....................................65% Midlife hypertension ................... 61% Midlife obesity...............................60% Smoking......................................... 59% Low educational attainment....... 59% Diabetes .....................................46%

and in women by 92. Over their lifetimes, 1 in 3 people will develop dementia. Some researchers are referring to this as a global epidemic.

But what may be even more startling than the increasing frequency of such conditions is the decreasing age of onset. Some people are being diagnosed with dementia as young as 35 years old.

Lifestyle changes No one knows exactly why the landscape of neurological health is changing. Researchers have adjusted for longer life expectancies. The rates are rising too quickly to blame genetics. Experts have yet to identify the factors that may be involved, but some suspect a mix of multiple environmental influences. Possibilities include a poor diet, chemicals, lack of exercise, sedentary lifestyle, obesity and non-ionizing radiation from cell phones and other electronic devices. Researchers project, though, that if people reduce their lifestyle risks by just 10 percent, dementia rates will go down.

Many forms Dementia manifests itself in at least 100 different forms. Alzheimer’s disease is the most prevalent, accounting for 62 percent of all dementia. Oftentimes, those suffering from Alzheimer’s will have secondary Continued

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PAGE 2A | TO YOUR HEALTH!

News Notes With the Pilates method, less is more You’ve probably heard that when it comes to exercising, what really counts is concentration.

Joseph Pilates was a pioneer in a type of physical conditioning that is mentally focused. He had a name for his method — Contrology. In other words, being fully aware of your body parts, and how they should function properly. At Center for Movement in Scarsdale and New York City, clients are reminded that less is more and a clear focus is vital to achieving positive results.

Concentration is one of the six key Pilates principles. Here are the other ones: • Control: Every Pilates exercise is done with muscular control. Nothing is done in a haphazard way.

• Centering: All Pilates exercises are initiated from the center of the body, or what Pilates called the “powerhouse.” This consists of the abdominal muscles, lower back, pelvic floor, hips and buttocks.

• Breath: Using a full breath while executing movements results in enhanced energy production. Most Pilates exercises have a specific breathing pattern. Proper breathing is integral to the method and will help you control movements in your daily life as well.

• Precision: Each exercise should be done correctly, with proper alignment and efficiency of movement. Don’t waste time doing many reps.

• Fluidity: In Pilates, all exercises have a seamless quality with a natural grace and ease, connecting all body parts in an even way and in a sequence that includes specific transitions.

At Center for Movement studios, Pilates and Gyrotonic methods are referred to as “intelligent exercise.” Not only are they well thought-out systems, they provide the opportunity for self-discovery and transformation of the body and the way we use it to move. “Concentrate on the correct movement each time you exercise,” Pilates advised, “lest you do them improperly and thus lose all the vital benefits of their value.”

Elle Jardim, along with Donna Singer, opened Center for Movement in 1998. Center for Movement, at 846 Scarsdale Ave., offers Pilates and Gyrotonic sessions and classes seven days a week. They have two additional locations on the upper east side.

For more information, call (914) 722-7646 or visit www.centerformovement.com.

THE SCARSDALE INQUIRER | FRIDAY, OCTOBER 17, 2014

Sam Kaye

From sedentary to a successful health career

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By JACKIE LUPO

he road to fitness can be a rocky one. Just ask Sam Kaye, who, at 5-foot-10, 175 pounds, looks like one of those people naturally blessed with an athlete’s physique.

But Kaye will be the first to admit that if you haven’t seen him since he was 10 years younger and 75 pounds heavier, you might pass him on the street today without recognizing him.

Kaye, 25, now makes his living as the owner of Nexus Personal Training, working with people at their homes or at the Total Fitness Center on Grayrock Rd. in Scarsdale, his hometown. During his time off, the 2008 Scarsdale High School graduate competes in military-type obstacle course races. Recently, he ran in the Spartan Race in Las Vegas, a 15K race in the desert, where, among other things, competitors have to run around sand dunes while carrying 70 pounds of rocks.

“The real idea is to prove you can go through the whole thing,” Kaye said of the challenging events. “It can take from two hours to seven hours from beginning to end. This past summer I did three or four of these.”

Kaye’s daily fitness regimen alternates between resistance training and outdoor cardio, running on the path along the Bronx River near his Garth Road home.

He runs an about 3 or 4 miles a day, explaining, “I don’t like to over-push myself.”

Kaye weighed about 250 pounds when he was in high school, which is not all that long ago: “I was significantly overweight. Because of my inactivity I would have issues, like I would get prickly heat, exercise-induced asthma, shin splints… practically every negative quality you could get from being overweight, I had.”

He said his weight and his physical condition made it hard to keep up with his friends. “It caused a divide between who I was and who I wanted to be,” Kaye said.

“It caused a handicap physically and socially.”

This led to more time spent in front of a computer, videogame or TV screen than anywhere else. “Not moving for 50-plus hours a week does damage to your health,” Kaye said.

After several false starts, Kaye was finally able to not only commit to a diet and exercise program, but to completely change his way of living.

“It was definitely difficult,” he admitted.

“But a lot of people I know who have been

on it.

“A lot of times, people will go into it with too much gusto,” he said. “They’ll look up these heavy-handed programs online to change your body type in 12 weeks, and they’ll jump into it head first. A lot of these programs are designed for people who are already active, or just to sell the program. They’ll become discouraged because they can’t do what these programs ask them to. Once people are discouraged and fall out of exercise habits, it’s very difficult for them to get back in.”

What finally worked for Kaye was starting slow and being happy with every bit of progress. “I started multiple times,” he recalled. “I went out and exercised, but then had to take a couple of days off because I was too sore.” Kaye started running just half a mile and began making progress at a gradual pace. Finally, he realized his workouts were helping him make significant progress.

“When I first started losing weight, I didn’t really think I was going to be in a fitness profession later in life,” he said, noting that he had majored in creative writing at SUNY Purchase. “Then I started working out in a gym in Scarsdale

in a similar situation, where a lot of their time is spent in front of a computer, they have these epiphany moments where they go into the gym with the wrong mindset.

They overshoot, and they get discouraged.

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Admittedly, I did that, but the last time, I was educated enough to do it in the right way, and it stuck.”

Kaye said it is common for people to overdo a fitness program and then give up

and I realized I could use my experience to help people get past their mental road blocks.”

Kaye said having a personal trainer can be “a great motivational tool,” especially for people who have a hard time sticking to a fitness regimen on their own.

“You have a set time,” he said. “It’s not something you can trick yourself out of.

Whether you feel motivated or not, the trainer is your motivation.”

He added that a trainer monitors prog-

ress benchmarks, not just pounds lost.

“Plateaus can be broken,” Kaye said.

“They are one of the most discouraging things in any fitness regimen. But I’ve had clients that have broken through significant plateaus after losing 50 pounds.

Every bit of health progress is progress, like getting your time on the elliptical machine to increase.”

Setbacks are common and should be taken in stride, according to Kaye: “Even if you gained weight back, even if you do have a bad week, you’ve taken those steps forward before; you can easily do it again.

The big problem in the current psychology of people is that we strive for perfection, and when we feel we’ve made the smallest mistake, it ruins the whole formula. But from what I’ve seen, you don’t have to be perfect.”

Kaye’s clients range from teens to people in their 80s: “One of my clients is a woman around 60 years old who has lost over 80 pounds through a combination of diet and exercise, and the desire to fix previous injuries, alongside the weight loss.”

Working with a trainer has helped her protect herself from being injured while exercising.

“When someone loses a significant amount of weight, their entire lifestyle has changed in the process,” Kaye said. “She’s worked for two years to lose this significant amount of weight, and it has instilled in her healthy habits. Going to the gym is no longer a chore; it’s part of her regimen.

A lot of the problems she had physically are gone.”

Kaye said it’s never too late for people to get in shape. He works with his elderly clients to build their core strength and balance, in order to prevent falls. “A personal trainer who has knowledge of balance and fall prevention will do core workouts that help support the knees and hips,” he said.

“He’ll teach you how to get out of bed or a chair in a safe way.”

While Kaye encourages people to go to a gym for personal training sessions, he knows that some clients, especially those just starting out with a fitness program, may not feel ready to appear at a gym — or they just can’t fit a trip to a gym into a busy schedule. For those clients, Kaye makes house calls, laden with lots of equipment “I have equipment for every weight, every age,” he said. “You don’t need to go to a gym to have progress.”

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FRIDAY, OCTOBER 17, 2014 | THE SCARSDALE INQUIRER

TO YOUR HEALTH! | PAGE 3A

Sugar substitutes may lead to insulin resistance

By JENNIFER LEAVITT

S

ugar substitutes have long come to the rescue for diabetics and waist watchers who want the pleasure without the pain (or gain). No sooner does one formulation get a bad rap, in fact, than another one hits the supermarket shelf. That’s because anything that tastes sweet without the calories is a million dollar product.

But new research suggests that it’s not only our taste buds being fooled. It may be that our brains believe we are eating sugar when we down aspartame, sucralose or saccharine. At least that’s one theory that might explain why those who eat sugar substitutes appear to be at greater risk of developing insulin resistance, which can lead to weight gain and type 2 diabetes. Ironically, these substitutes are often used to prevent these very problems from developing.

The study, conducted by immunologist Eran Elinav at Israel’s Weizmann Institute of Science, found that artificial sweeteners increased certain gut bacteria and that this gut bacteria was directly linked to insulin resistance. When antibiotics were delivered to kill those bacteria, the insulin resistance disappeared. Subjects who were given sugar water never exhibited increased resistance.

Other studies, unrelated to sugar substitutes, have also found a link between various types of gut bacteria and obesity, said dietician and nutritionist Linda Arpino, MA, RD, CDN, who has offices in Rye Brook and Stamford. When bacteria from saccharine eaters or those who are obese are transferred to others, they develop insulin resistance or weight gain, respectively.

Scientists are not sure what the connection is or what triggers it, but it’s an intriguing

Could sugar substitutes actually make you fatter in the long run? The jury is still out. line of inquiry that calls for much more research. Someday, medical professionals may be able to manipulate gut bacteria to aid in weight loss, gain or maintenance.

Another factor may be that synthetic sweeteners are several times sweeter than sugar is, which could trigger different brain, gut and endocrine reactions.

The brain theory suggests that when the tongue tastes sweetness it signals the pancreas to release insulin, which helps the body metabolize sugar and use it for energy.

When no sugar enters the bloodstream to be processed, a cry-wolf scenario takes place, so that the next time real sugar is ingested, the body doesn’t necessarily trust its own responses. Communication may have

broken down in this case, dulling the endocrine system’s senses.

Of course, in addition to the question of insulin issues, artificial sweeteners have come under much public scrutiny by people who believe the substances themselves contribute to a litany of poor health outcomes, though only saccharine has been linked to a specific disease — bladder cancer in mice.

So does all of this mean that all sugar substitutes must be banished? Not so fast, nutritionists warn. “I’ve recommended limiting sugar substitutes for years, for various reasons,” Arpino said. “More research is needed” before every alternative sweetener is totally banned, she explained.

Especially since only three were used in this study. Whether or not monk fruit, ste-

via and other ultra-low-cal sweeteners will have the same impact is unknown. They haven’t been put to the insulin test yet. It is always possible that others will not produce the same effects. With no idea why the first three did, speculation would be premature.

There is also, of course, the big question of whether eating sugar is actually better long term than using non-calories sweeteners. This particular study did not show an increase in insulin resistance in those who drank sugar water, but blood sugar levels themselves were not explored. For diabetics, high blood sugar is a serious concern. For those who want to lose weight, the calories in table sugar can really add up. For everyone else, sugar may cause cavities and even reduce immunity to some degree. Recent studies have also shown that very-low-carb diets work better than those that stress low fat. And though the evidence is not conclusive, there is a vocal minority of nutritionists and doctors who believe that sugar helps cancer cells survive and thrive, and that it contributes to many other ailments.

It is also important to remember that although table sugar is derived from natural sources (usually cane), it is still a highly concentrated product and not one obtainable in nature. The same is true of stevia and monk fruit extract, of course. Most nutritionists agree that the best foods for human health are whole foods, those that are as close to their original form as possible. Fruits are nature’s intended candy, for example. They are loaded with vitamins, minerals, carotenoids and fiber. They can go a long way towards satisfying a sweet tooth. For those who absolutely must have something sweeter, though, everything in moderation is a good rule of thumb.

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Simple ways for diabetics to improve quality of life

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ne of the ways people with diabetes can help manage their disease is balancing food with physical activity, according to the American Diabetes Association (Association). By maintaining a balanced diet with regular exercise, you have the ingredients needed to help live a quality life.

There are many ways you can approach a balanced lifestyle and incorporate regular exercise. Here are five tips from the Association to help you get started: 1. Create a healthy plate - It’s easy to put together healthy meals when you use the diabetes plate method. Start with drawing an imaginary line down the middle of the plate. On one side, cut the section in half again. Fill the largest section with non-starchy vegetables like green leafy vegetables, tomatoes, and carrots. In one of the smaller sections, put grains and starchy foods, and put protein foods in the last section. Add a serving of fruit, a serving of dairy, or both as your meal plan allows.

To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee.

2. Healthy snacks - When it comes to snacking, think beyond chips and cookies. There are better choices that will give you a nutrition boost and keep you feeling satisfied until your next meal. Some good ideas are small portions of fruit, vegetables, whole grains, nuts and low-fat dairy.

3. Exercise and blood glucose - With diabetes, safely exercising while maintaining healthy blood glucose levels is important.

The Association recommends you have a plan on how to treat hypoglycemia, especially if you have type 1 diabetes. Having a fast-acting carbohydrate like glucose tabs or glucose gel available during your exercise routine can help you to quickly treat hypoglycemia. Test your blood glucose levels (if

prescribed) to see how different types of exercise affect you.

4. Aerobic exercises - Aerobic exercise is important for everyone. For good health, it is recommended that you aim for 30 minutes of moderate-to-vigorous intensity aerobic exercise at least 5 days a week or a total of 150 minutes per week. Examples of aerobic exercises include brisk walking, biking, dancing, rowing, playing tennis, swimming and climbing stairs. These kinds of exercises help lower blood glucose, blood pres-

sure and cholesterol. Aerobic exercise also makes your heart and bones strong, lowers stress and can improve blood circulation.

5. Strength training is also important - Aim to do some type of strength training at least two times per week. Lifting weights or using weight machines, resistance bands and calisthenics are all great options. Strength training helps lower your blood glucose and builds stronger muscles and bones.

For those with diabetes who are inter-

ested in getting active, and their friends and family who want to support them, the Association has 108 Step Out: Walk to Stop Diabetes signature fundraising walks happening across the country. These walks have raised more than $20 million a year to support the Association’s mission to prevent and cure diabetes, and to improve the lives of all people affected by diabetes.

Walking this year are Mitch and Carly Lenett, a father-daughter team of Red Striders. Red Striders are walkers living with type 1, type 2 or gestational diabetes.

They are a reminder of why this walk exists.

“As a person who has lived with type 1 diabetes for 45 years, and a father to Carly, who is also living with type 1, walking side by side with other Red Striders is an empowering experience,” Mitch says.

Though the pair has raised thousands of dollars for their local Step Out walk, the family wanted to raise even more for the Association, so Carly combined her love of swimming with fundraising. In the last two years, she has raised more than $20,000 in pledges just for swimming laps. In 2013, at 8 years old, she swam 110 laps, more than 1.5 miles, with Olympic silver medalist Kristy Kowal by her side all the way.

“Carly is such an inspiration, not just to me as a father, but as a fellow person with type 1 diabetes,” Mitch says. “She is a true demonstration that diabetes doesn’t have to stop you.”

Carly is now in training for her 3-mile swim with Kowal on Sept. 20. Her goal is to raise $15,000.

For more information about the Step Out walks or to register for a walk in your community, visit www.diabetes.org/stepout or call (888) DIABETES (888-342-2383).

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PAGE 4A | TO YOUR HEALTH!

THE SCARSDALE INQUIRER | FRIDAY, OCTOBER 17, 2014

Don’t just sit there!

Creative and healthy solutions for those with desk jobs

By JENNIFER LEAVITT

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ost people have always known that desk jobs don’t exactly keep us fit, but it was often assumed that we could make up for that with an early morning run or by hitting the gym after work. Recent studies beg to differ, revealing instead that sitting for several hours at a time takes a significant toll on overall health, even for those who get daily exercise.

One German study concluded that prolonged sitting is this generation’s version of smoking: It increases the risks of heart disease, diabetes, cancer, obesity and overall disability. The researchers discovered that each two-hour interval of continuous sitting drives that risk up another notch.

When the count goes up to six hours per day, a host of additional health consequences crop up. Lack of exercise presents its own problems, but the results of sitting for many hours cannot be counteracted by exercise that takes place before or after those lengthy periods.

Daniela Schmid and Dr. Michael Leitzmann of Germany’s University of Regensburg reported in the Journal of the National Cancer Institute that “prolonged TV viewing and time spent in other sedentary pursuits is associated with increased risks of colon and endometrial cancer.” To put a number on these warnings, they elaborated that for every 120 minutes of sitting, the risk of colon cancer increases by 8 percent, of lung cancer by 6 percent and of endometrial cancer by 10 percent. Those who sit

take a 10-minute stretch and walk every hour, fidget and tap their feet while sitting.

Arm rolls backward and forward, paperclip pick-ups and desk push-ups are easy enough to do in a small space as well. Replacing a typical desk chair with a balance ball can also help, simply because this requires more muscle engagement to remain upright. Because it’s easy to lose track of time while immersed in desk work, people can set a fitness reminder to keep them from sitting for too long without a break.

for four hours per day have a 125 percent higher risk of cardiac events and 50 percent higher risk of death from any cause.

These rates are separate and independent from those related to other negative habits people might engage in.

Schmid and Leitzmann conducted a meta-analysis, reviewing and crunching data

Working on the move Walking to a co-worker’s office is a lot better than emailing an internal memo.

Groups can opt to talk and walk instead of sitting around a conference table. And there’s always the tried and true stairs-instead-of-elevator option. Believe it or not, these little moments of movement go a long way towards keeping the body’s metabolism on, in the same way that starting a stored car now and then will prevent the battery from dying.

A growing number of people are taking the prolonged-sitting warnings seriously, buying stationary bikes, like the FitDesk, that come with a built-in work space, or treadmill desks so they can walk (very slowly) while typing, reading or writing.

Intensity and speed are not the goal, movement and muscle effort are.

Pre-made treadmill desks can be expensive, but a Google or YouTube search will yield inexpensive do-it-yourself alternatives. There are also mini, foot-only cycles that can fit right under most any desk. The lower and more slanted the model, the more usable it will be for this application.

Mini step machines and fold-up exercisers can be good choices for people who watch television, pets or children in a variety of different settings.

from 43 studies of a combined 4 million people, including 68,936 who were diagnosed with a wide variety of malignancies.

The correlation with colon and endometrial cancers was high enough that some doctors consider sitting to be an actual cause. (Interestingly, links were not found between continuous sitting and other types of cancer.)

Therapists at Access Physical Therapy and Wellness in Bedford and Armonk are seeing more and more people of all ages complaining of aches and pains. It’s a sign of the times, they believe, because so many workers are stuck in the same positions at their computers all day.

Aside from the more serious diseases, “two of the most common issues for people who sit all day at a desk are lower back pain and forward shoulder syndrome,” said Joseph Frisenda of Push Personal Training in Irvington. “Fortunately,” he said, “issues like these can be remedied fairly easily by stretching the appropriate muscle and strengthening the opposing muscles.”

Stretching the pectorals can help remedy shoulder problems, he added.

Researchers are not yet entirely clear on why sitting is so bad for our health. Thinking back to our ancestors and what they

needed to do to survive on a day-to-day basis it is certainly clear that we weren’t meant to spend all our time on our bottoms. Still, whether the risk comes from obesity, lack of aerobic stimulation and muscular inertia, or the resulting metabolic shut down, is unknown. Sitting still definitely shuts down processes needed for the breakdown of fats and sugars, while caloric burn drops to about one calorie per minute.

The office, of course, presents one of the biggest challenges because desk jobs are conducive to sitting. It’s a lot easier to watch a television show while spinning than it would be to produce an Excel spreadsheet pedaling at a rate of 15 miles per hour. Still, health-conscious bankers and lawyers need not quit their jobs in favor of teaching aerobics or sweeping floors.

Instead, those long bouts of sitting need to be broken up, and to include more muscle activity.

A desk (or couch) workout The body doesn’t have to be still for the brain to work. In fact, research shows that creativity is boosted by 50 percent after a half hour walk. The momentum continues if the body keeps moving, even a little bit.

To make that happen, office workers can

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vascular dementia, the second most common type, caused by damage done to the brain’s small blood vessels.

Alzheimer’s disease, explains Dr. Gregg L. Caporaso of Northern Westchester Medical Center, is characterized by intracranial amyloidosis, which is a build up of a specific protein in the brain. That makes it the most irreversible form of dementia, but researchers do believe that delaying or even preventing Alzheimer’s disease and other forms of dementia may be possible.

Reduce the risks For decades, the medical community believed there was little that anyone could do to prevent the deterioration of our brains.

But researchers now maintain that risks can be reduced and the condition reversed or slowed.

The health of our brains depends on many factors. Some, such as our genes, are not under our own control, but many others are.

The six most important influences on brain health include a healthy diet, regular exercise, quality sleep, stress management, an active social life and mental stimulation. Studies show that the more a person strengthens each of these factors, the healthier and hardier the brain will be.

Alzheimer’s disease The Alzheimer’s Research and Prevention Foundation says that physical exercise cuts a person’s risk of developing Alzheimer’s. Even cerebral areas of the brain that are already developing cognitive problems can benefit. The amount needed to make a difference? Just one hour per week cuts the risk in half. Not only that, but the exercise can be broken up into several different sessions — three 20-minute bursts of activity per week work best.

According to a Cambridge University study published in the Lancet Neurology, at least 1 in 3 cases of dementia could be prevented through increased physical activity, reduced smoking, reversing obesity and managing diabetes. Exercise is the most important preventative, the research shows.

Obesity and high blood pressure can each increase risks by 60 percent, so a healthy diet full of fruits, vegetables and lean protein is essential. Quitting smoking may reduce the chances by almost 60 percent.

One recent study revealed that a brisk walk outside can actually expand the middle-aged brains. A lack of exercise is often associated with depression, and depression with dementia. Early cerebral stimulation and higher levels of education overall were also linked to reduced risks for dementia.

Dr. Doug Brown, director of research and development at Alzheimer’s Society has said that a growing body of evidence strongly suggests “simple lifestyle changes can help lower our risk of developing dementia.”

Doctors concede that, although they know some of the strategies that can cut the risks of getting dementia, they don’t understand the mechanisms. For them, it may be important to know exactly why, but for the rest of us, just knowing we need to live a healthy lifestyle should be more than enough motivation.

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Keep on keeping on Health advocates stress that no one should get so discouraged by this data that they stop working out before or after work.

Exercise at any time has countless benefits.

Lifting weights, jogging, spinning or taking the stairs always contribute to health.

And as Patti and Alan Straub, owners of Spincredible in Ardsley point out, the most important thing is to show up. People have different levels of skill and fitness, and varying energy levels from day to day. They can go at their own pace in spin classes when they need to, then rise to a greater challenge on a more energetic day. Indeed, a few hourly foot antics under the desk can improve health more than anyone realized, but they won’t cancel out the need for more active exercise. The key is not to compartmentalize movement into a single killer workout. Our ancestors certainly couldn’t do that, and evolution has yet to catch up with the 9-5.

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Take a stand If moving enough during work proves difficult, taking a stand can be the next best thing. For those who want to do this all day long, there are standing desks made just a little bit higher. (Think bar height.)

More flexible though, are stands that can be added to and removed from a desktop, for a mix of both standing and sitting.

Dementia Continued

*Data from the Center for Medicare and Medicaid Services.

Josiane Hickson Director of Emergency Nursing Columbia University M.A., Ed.D., RN, NE-BC

Call 914-667-0023 ALL CARE LIVING ASSISTANCE SERVICES 10 Fiske Place, Suite 231 Mt. Vernon, NY 10550

FRIDAY, OCTOBER 17, 2014 | THE SCARSDALE INQUIRER

TO YOUR HEALTH! | PAGE 5A

Ticks causing allergy: New need to be vigilant as ever

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By JENNIFER LEAVITT

ast year’s To Your Health section explored several tick-borne illnesses that are lesser known than Lyme, but still relatively common, such as babesia microti, ehrlichiosis and tularemia. But recently, another tick-borne illness has appeared in the northeastern United States — one that causes an allergic reaction to red meat.

The Lone Star tick is a transplant from Texas; officially known as Amblyomma americanum, it is now fairly common in this area. The female is easily to identify by the very visible white dot in the center of her back, often said to look like a star. Lone Star ticks are very aggressive. They will travel long distances to gain access to their host of choice.

This is a problem because Lone Star ticks carry a sugar called alphagal that is found in the meat of non-human mammals. Normally, when people eat red meat, the digestive system absorbs alphagal. When a Lone Star tick attaches itself to a human, it introduces the sugar directly into the new host’s blood stream, which is an entirely different process. The immune system tags the sugar as an intruder and begins to produce antibodies against it. The next time that person eats red meat, an immune response takes hold. Some people are lucky enough to experience nothing more than some itching, burning and hives, but others have had extreme swelling, blurry vision, sudden fatigue, anxiety and have even gone into anaphylactic shock.

Whatever the symptoms, a growing number of people are showing up at doctor’s offices and emergency rooms with absolutely no idea what they are reacting to. The doctors examining them are also often at a loss. The lack of insight is not surprising. People who have been consuming steak, ribs and burgers their entire lives never suspect that they could suddenly be allergic. Autoimmune responses can actually develop at any time in a person’s life, but allergies to are among the least common. This year though, one New York doctor has seen over 200 patients who are suddenly reacting to red meat and testing positive for antibodies against alphagal.

As with other allergies, there are meat-allergic patients who have to carry EpiPens to avoid future emergencies. It is just too easy for foods to come in contact with other ingredients.

Strangely though, while most allergic reactions occur within

seconds to minutes of contact, the symptoms of red-meat allergy can take as long as eight hours to show up. This can give people who know about their issues a good lead time, but for those who aren’t aware that red meat is the culprit, identification can be elusive.

It does appear that for a small number of people bit by the Lone Star tick, the tendency towards allergic reactions to red meat wane somewhat with time. Others though, have either not seen a reduction, or have been too afraid to test the theory.

Vigilant prevention Those who do not eat red meat still need to be careful.

There are issues of food cross-contamination and potential meat-based additives in medications to consider. And like their deer tick cousins, Lone Star ticks can cause multiple other health problems as well, including bacterial infections that other ticks carry. In addition, someone who is bitten by a Lone Star tick once, and then develops an allergy to the meat, can develop even more antibodies and even more dramatic allergic responses if they are bitten again. No host is limited to one disease or allergy either. Any single tick could deliver multiple pathogens or allergic triggers at one time.

In this area, everyone needs to be vigilant from March through November. Ticks start out as nymphals, voracious and tiny adolescents. They can be as small as a poppy seed during

this first stage, which is one reason it’s the most dangerous — they are incredibly difficult to see when they resemble a speck.

But ticks can certainly hide even when they are larger.

The Centers for Disease Control and Prevention has a number of recommendations to keep ticks at bay: • Spray shoes with repellent: Nymphal-stage ticks often hide in leaf litter, then latch onto shoes and crawl around and up until they find some skin to latch onto. Ticks move very quickly. Permethrin kills ticks and deet repels them. For those who are averse to using chemicals, natural repellants may not have research behind them, but anecdotal evidence suggests that they work. Trying something is probably better than doing nothing at all.

• Treat pants: Pants should also be treated with repellent, inside and out.

• Dry and heat: After being outside, especially spring through early fall, strip clothes out right after coming into the house and toss them in the dryer on high heat for 10 minutes.

Using hair dryers and irons (after inspections of course), can be similarly useful if any ticks are hiding in hair. Ticks thrive in humidity and start to die off when things get dry.

• Treat pets: Dogs and cats can unwittingly pick ticks up outside and transport them into the home. All outdoor pets should be given effective, quick-kill products like Advantix II every week. Seresto collars are also recommended.

• Treat the yard: Hire a professional to distribute nematodes in late winter and repellant or killer during any other season.

Alternative “green” treatments have not been proven yet. If that’s the only option people have, for personal reasons, it is still possible they will work, but it just isn’t known for sure.

Either way, no one should let their guard down. Even chemicals can allow for a newly-transported-in tick to slip though, especially if it comes in on an animal that sheds it.

• Be alert: It’s not fun, but checking for ticks regularly is critical to avoiding them. Buddy systems work well for hardto-search places such as hair and backs. Ticks are often found at the hairline or around ears. If symptoms arise that could be linked to any tick bite, see a doctor to get tested. Even though a meat allergy cannot be stopped, bacterial infections certainly can, and discovering a meat allergy through a blood test instead of a sudden reaction could certainly be preferable as well.

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With autumn weather comes allergies and unwanted pests Help is here for fall allergy sufferers

screenings throughout the year. The screenings, sponsored by Teva Respiratory, take place at about 100 locations nationwide.

A list of screenings can be found by visiting acaai.org/nasp. For those who may think they have allergy and asthma but cannot attend a screening, ACAAI offers free online tools, such as the Asthma and Allergies Symptom Test, MyNasalAllergyJournal and an Allergist Locator, to track symptoms and find a local board-certified allergist.

– Brandpoint

Fall: love it or hate it? People who suffer from fall allergies no doubt love the fall colors and the festive time of year, while hating the sneezing, sniffling, wheezing and itching. So what’s an autumn lover to do?

Batten down the hatches and get ready for fall allergy season with the following tips from the American College of Allergy, Asthma and Immunology (ACAAI).

Early bird catches the ... allergy meds?

“The most important reminder we can give people is to start taking their fall allergy medication two weeks or so before symptoms usually begin,” says allergist Dr. James Sublett, ACAAI president-elect. “You should also continue your medication for two weeks after the first frost. Because of nasal and eye symptoms associated with ragweed allergies, symptoms can linger after pollen is no longer in the air.

Avoid exposure While it’s impossible to completely escape pollen and molds, here are some other ways to lessen exposure.

• Keep car and home windows closed and use air conditioning, if possible.

• Remember to change home and auto air filters and replace them with high efficiency filters.

• Don’t hang clothing outdoors to dry. Pollen may cling to towels and sheets.

• Outdoor air usually is most heavily saturated with pollen between 5 a.m. and 10 a.m., so early morning is a good time to limit outdoor activities. Mold spores, however, are released due to wind, or other activities that stir them up.

• Wear a NIOSH-rated 95 filter mask when mowing the lawn, raking leaves or gardening, and take appropriate medication beforehand.

Look what the cat dragged in: Pests pets bring home Apples, pumpkins , food allergies?

As summer eases into fall, kids are back in school and adults start thinking about foodcentric holidays like Halloween and Thanksgiving. Holidays that focus on food might also involve food allergies. One of the challenging issues is that many people may think they have a food allergy when what they really have is food intolerance. Food intolerance can often mimic a food allergy, causing nausea and vomiting, but is not life-threatening.

The best way to determine whether what you’re experiencing is a food allergy is to see an allergist for testing. An allergist will help you develop an action plan to deal with whatever allergies or intolerances you may have.

Asthma screening Many people don’t know that allergies and asthma go hand-in-hand, and that an allergy can trigger a life-threating asthma attack if the person is unaware they have one, or both, of these chronic illnesses.

To help children and adults with symptoms of asthma and allergy know if they are at risk, allergists from around the country participate in the Nationwide Asthma Screening Program. ACAAI offers free allergy and asthma

Keeping pests out of your home is important, but it can be an uphill battle if you aren’t intercepting them at the source, and in some cases, the source may be your pets.

Pet pests pose unique threats to both people and animals and can be brought inside on fur, skin and clothing. They can easily fall or jump from one surface to another or from an animal to its owner. They are difficult to spot, and they can be carriers of multiple diseases. The good news is they can often be prevented.

Fleas and ticks have unique adaptations that make them well suited to finding and feeding on pets. Animal fur is ideal for them to grab onto when pets walk through woods or grass.

When dogs and cats come back inside, be sure to do a complete check to be sure no unwanted hitchhikers are coming in with them.

According to the National Pest Management Association (NPMA), pet pests can be more than just an itchy annoyance. Fleas can transfer tapeworms to your animal friends, cause flea allergy dermatitis, and in rare cases, transmit bubonic plague if they’ve fed on an infected rodent. Ticks are not as noticeable as fleas, but they are known to carry very serious diseases such as Lyme disease, Rocky Mountain spotted fever and anaplasmosis.

One of the easiest ways to do a pest check is by combing an animal’s hair/fur and using your hand to smooth fur along the body. Fleas can be seen in fur and along the skin’s surface and beware - they are fast movers and hard to catch. Ticks may feel like a scab or a larger protrusion if they’ve begun to engorge. Also, be on the lookout for skin irritations on your pet and excessive scratching, licking or nibbling, all of which are good indicators of fleas or ticks.

Facts about ticks • Some tick species have preferred hosts.

The American dog tick prefers to feed on domestic dogs and is one of the most common tick species brought into homes.

• Ticks are much easier to spot after a meal. Some species will grow almost four times in size.

• Wherever they attach, ticks will crawl toward the head of their host. The skin around the neck and ears is thinner and these areas are hardest for animals to groom.

Important facts about fleas • Fleas can jump up to 8 feet, which is 150 times their own height.

• Fleas typically remain on their host at all times. However, they are easily transferable to furniture or between animals.

• There are more than 2,000 known species and subspecies of fleas, but the cat flea accounts for the majority of infestations in the United States.

• Fleas infest many animals like rodents and raccoons, as well. If you suspect a rodent infestation, fleas may soon follow.

For more advice on protecting your pet from summer pests, consult your veterinarian and if you suspect you have an infestation of pet pests in the home, consult a pest professional to recommend the best treatment option. Find a local pest management company on PestWorld.org.

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PAGE 6A | TO YOUR HEALTH!

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THE SCARSDALE INQUIRER | FRIDAY, OCTOBER 17, 2014

Prescription drugs and heroin use have direct link

By ROSS FISHMAN, Ph.D.

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he Hudson Valley is awash in heroin and it is difficult to determine whether supply or demand is the driving force. Although growing in popularity over the recent years primarily due, I believe, to the greater risktaking among our youth, heroin was never a favorite. Increasingly easy to come by, it is, nevertheless, not a first choice.

The spread of narcotic addiction has come about largely through the misuse of prescription pain medications such as Oxycodone, Oxycontin, Percocet, Opana, Roxicodone, hydrocodone and a few other similar preparations. What’s the attraction? There are several explanations.

One is the myth that if it’s a prescription drug, it can’t be bad for you. Experimenters, primarily teens and young adults, try them because they are recommended by friends and because after the first try, which often results in nausea and vomiting, there is the high and an energizing effect many experience. They are easy to get due to pharmaceutical overproduction that reaches the black market; from medicine cabinets in one’s home or a friend’s home; from misguided physicians who too readily prescribe them and in too large quantities; stealing from a home; from doctor shopping; and from friends, many of whom become small-time dealers so as to pay for their own supply.

The pills are not cheap on the street, but that is not a concern, at least in the beginning. Most victims start slowly trying one or two here and there. While they are enjoying the effects, one of which is the deception that

Adderall abuse Continued

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tional Institute on Drug Abuse, said that a number of myths have contributed to the abuse of drugs used to treat ADHD. One such myth is that drugs such as Adderall can make a person smarter.

“While these drugs may help you focus, they don’t help you learn better and they won’t improve your grades. Being smart is about improving your ability to master new skills, concepts and ideas. Like a muscle, the brain gets stronger through exercise,” Bellum wrote.

“Learning strengthens brain connections through repetition and practice to enhance cognition — ‘smartness’ — over a lifetime.

Shortcuts, like abusing prescription stimulants, do not exercise the brain. Research has shown that students who abuse prescription stimulants actually have lower GPAs in high school and college than those who don’t.”

Due to the fact that people who often seek out Adderall for its ability to heighten focus often do not have a prescription for the drug, they might take a dosage prescribed for someone else, which could lead to adverse effects.

“Doctors prescribe medicine based on your weight, symptoms and body chemistry.

Doctors may adjust how much you take or change to a different medication to better treat symptoms or respond to side effects,” Bellum wrote. “When you take a stimulant prescribed for a friend or family member, you haven’t been looked at by a doctor. The possible side effects can make you sick. Side effects include elevated heart rate, dizziness and fainting — or, even worse, heart attacks and stroke. Side effects may also include depression and exhaustion.”

According to the National Institute on Drug Abuse, when prescription stimulants such as Adderall are abused, acute, shortterm effects include increased alertness, attention and energy; irregular heartbeat; dangerously high body temperature; and a potential for cardiovascular failure or seizures. Long-term effects can lead to anxiety,

it is hard to tell when a person is functioning on a narcotic, their bodies are rapidly developing tolerance so that more of the drug is needed to attain the desired effect. It also means, however, that when the effect begins to wear off, uncomfortable withdrawal symptoms ensue and the desperation for more sets in.

What happens when one runs out of doctors, medicine chests and money to buy them?

Some resort to stealing from their own home, from parents’ jewelry and cash or anything of value that may not be readily missed. When money becomes a premium, the next step is to switch to heroin because it is cheaper and it will stop the sickness of withdrawal. It starts with snorting the powder, but too often moves to intravenous injection, raising the lifethreatening stakes quickly.

Years ago I was skeptical about the permanent effects that opiates can have on the body.

Having worked more closely with narcotic addicts in the last six years, I am convinced that permanent changes take place so that the addicted state becomes the new normal and attempts to move back to the old normal are violently resisted. By the time people decide they want to quit, it is often too late. The chains of addiction that were too weak to be felt become too strong to be broken.

There is a movement to make narcotic overdose kits widely available. They are already being used in emergency rooms and by EMS technicians. They contain Narcan (naloxone), a substance that quickly reverses the depressant effects of a narcotic. In the form of injection or nasal spray, Narcan is a life-safer if administered in time. And there’s the rub — like Philip Seymour Hoffman, many people who overdose are by themselves or they are with others who may conclude that a person is

merely sleeping it off. For those who die with a needle still in their arm, death comes rapidly; there is too little time to self-administer Narcan. So its usefulness is heavily time-dependent. Nevertheless, these kits should be freely distributed and any household with an opioid user should have one.

Regarding treatment, there is much talk about its scarcity or difficulty accessing it.

I somewhat disagree. Inpatient rehabilitation, from the one to four weeks allowed by insurance companies is, in many instances, overrated. If detoxification from narcotics is to be effective, it must be carried out over a much longer time than the average inpatient stay. Research and clinical outcomes indicate that relapse rates are very high when people abruptly stop or try to taper over a short period of time. A person’s best chance is months of outpatient rehabilitation comprising a period of buprenorphine maintenance followed by a long, slow taper to zero; supportive individual and group counseling to resolve past and current life issues; and relapse prevention and refusal skills training. These ingredients make for a more effective and economical recovery.

Furthermore, long-term outpatient treatment allows a patient to continue to live in his or her home and community and to have prolonged involvement of family and significant others in the treatment process. Outpatient programs are readily available and can admit new patients quickly and without much fanfare. Prescribed buprenorphine (Suboxone, Subutex, Zubsolv) is a medication covered by most insurance policies that addicted persons can cross over to thereby eliminating doctor shopping and illegal purchases. Naltrexone, available as a daily tablet or monthly injection, is appropriate after detoxification has oc-

curred. Methadone is available through several clinics in the county. These medications block the use of other narcotics and eliminate cravings. Substance use disorder centers offering these preparations also require the necessary participation in counseling for the patient and for family/friends and frequent drug testing, thereby providing long-term, comprehensive treatment that is cost effective.

Why are prescription drugs perceived as safe to take? One only needs to observe the television commercials for numerous medications.

After a brief intro about a product’s benefits, a long list of frightening side effects that may include bleeding, heart attack, stroke, leaky rectum and even death are stated, ending with the message that your doctor prescribes them because the benefits outweigh the risks.

Viewers of all ages hear and see these messages that downplay the dangerous side effects. So why not try them? Mom and Dad do.

It should be clear to most people that dangerous and illegal drugs are here to stay. New pain medications are being created as you read this. Remember when you could not imagine what could be worse than crack? One can only wonder what will come after the narcotic overdose epidemic. Meanwhile, society must do its best to minimize the harm that results from misuse of any substance, be it alcohol, marijuana (real or synthetic), cocaine or a narcotic.

Ross Fishman, Ph.D., is director of Innovative Health Systems in White Plains, an outpatient substance use disorder treatment center certified in New York State by the Office of Alcoholism and Substance Abuse Services (OASAS).

hostility, paranoia, psychosis and addiction.

The institute defines addiction as “a chronic, relapsing disease characterized by compulsive drug seeking and use, despite serious adverse consequences, and by longlasting changes in the brain.”

When Adderall is combined with alcohol it masks its effects, increasing the risk of overdose. It might also increase blood pressure and induce jitters.

When mixed with antidepressant medications or over-the-counter cold medicines, stimulants could cause blood pressure to rise to dangerous levels or lead to an irregular heartbeat.

Withdrawal symptoms include depression, fatigue, increased appetite, insomnia, excessive sleepiness, vivid unpleasant dreams, psychomotor retardation or agitation.

The institute says that female adolescents have a particularly higher risk than males to abuse stimulants due to desire to lose weight, to complete schoolwork.

A 2009 study compiled by the Office of Applied Studies, Substance Abuse and Mental Health Services Administration suggests that abusive use of Adderall among college students is associated with the improper use of other drugs and heightened use of alcohol.

The study said that full-time college students aged 18 to 22 were twice as likely as youth who are not full-time students to have used Adderall in a nonmedical sense. It said students who used Adderall nonmedically were almost three times more likely to have used marijuana, eight times more likely to have used cocaine, eight times more likely to have used tranquilizers and five times more likely to have used painkillers. The study also said 90 percent of students who used Adderall nonmedically were binge drinkers, with more than half heavy alcohol users.

The study noted that the rate of Adderall use among college students is a concern and that educators should be aware of the problem: “The higher rate of nonmedical use of Adderall among full-time college students than among others in the same age range is a public health concern because of this drug’s potential for dependence or abuse. Educa-

tors, counselors and others who work with students also need to be aware that polydrug use was prevalent among full-time college students who used Adderall nonmedically in the past year. As noted previously, both cocaine and stimulants such as Adderall increase a person’s risk for heart attack or stroke. Students who use Adderall nonmedically also may need to take central nervous system depressants such as pain relievers or tranquilizers — which carry their own risks of dependence or abuse — to counteract the stimulant effects of Adderall. Finally, high rates of binge and heavy alcohol use among full-time college students who used Adderall nonmedically in the past year are a cause for concern because of the well-documented associations between excessive drinking among college students and the adverse consequences for students’ physical and mental health, safety, and environment.”

In its 2011 report, the National Institute on Drug Abuse says the highest demographic most likely to abuse prescription drugs are adolescents and young adults. It said that prescription or over-the-counter drugs are the most likely to be abused by this age group after alcohol, marijuana and tobacco.

“Youth who abuse prescription medications are also more likely to report use of other drugs. Multiple studies have revealed associations between prescription drug abuse and higher rates of cigarette smoking; heavy episodic drinking; and marijuana, cocaine, and other illicit drug use among adolescents, young adults, and college students in the United States,” the report said.

The report said that people aged 65 and older could also come across problems due to the high rate of prescription drug use among this demographic’s population.

“Older patients are more likely to be prescribed long-term and multiple prescriptions, and some experience cognitive decline, which could lead to improper use of medications. Alternatively, those on a fixed income may abuse another person’s remaining medication to save money,” the institute report said. “The high rates of co-morbid illnesses in older populations, age-related changes in drug metabolism, and the potential for drug

interactions may make any of these practices more dangerous than in younger populations.

Further, a large percentage of older adults also use OTC medicines and dietary supplements, which (in addition to alcohol) could compound any adverse health consequences resulting from prescription drug abuse.”

The report says that in general males are more likely to abuse prescription drugs than females, except in the youngest age group studied, where females are more likely to develop a problem.

The 2011 National Institute on Drug Abuse report recommends that patients follow directions accompanying any prescription drugs, never stop or change dosage unless first speaking to a doctor and to never take someone else’s prescription. It says patients should also be aware of any adverse reactions a drug may have with another over-the-counter medicine or supplement and recommends the proper disposal of any unused medications.

There are no approved medications that help treat an addiction to stimulants like Adderall. Rather, behavior therapies are recommended, similar to the way a cocaine or methamphetamine addiction would be treated. The institute report recommends tapering off the dosage to avoid withdrawal syndromes. It says that a contingency management program, where an addiction patient is rewarded for passing drug tests, can be used during treatment. The report also recommends cognitive behavior therapy as an option for addicts, where patients are helped to realize negative thinking patterns and action, so they can avoid them in the future. The report says group therapy can be implemented alongside cognitive behavioral therapy.

Adderall, while useful for treating ADHD, is not recommended to be used in a manner other than prescribed for such as for performance or recreational purposes, due to a potential for serious short-term health risks, long-term consequences and addiction. Studies show that younger nonmedical users have a tendency to abuse other drugs compared to nonusers and the drug does not improve mental acumen for studying and work, but rather increases focus.

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FRIDAY, OCTOBER 17, 2014 | THE SCARSDALE INQUIRER

News Notes Zounds Hearing Center opens in Westchester Zounds Hearing, the fastest growing hearing aid franchise in the country, announced the opening of a new Zounds Hearing Center in Westchester County. A longtime resident of New York, Avery Hoffman understood the problems facing the hearing impaired very well. He experienced first-hand how his hearing impaired father’s daily struggles were alleviated once he was introduced to a pair of Zounds hearing aids.

The Hoffmans made the decision to become franchise owners once they met Sam Thomasson, founder and CEO of Zounds Hearing. Thomasson’s quest to create the best hearing aid on the market was born out of a desire to help his hearing impaired daughter, and the Hoffmans wanted to be a part of that journey.

“Our goal was to find a company that had the values, the heart and state-of-the-art technology to truly change people’s lives and when we found Zounds, we knew it was the right fit,” Hoffman said.

Thomasson has personal experience with the frustrations of using hearing aids that do not work properly. “My daughter struggled to understand and vocalize speech,” Thomasson said. “Hearing in noisy environments like a restaurant or car was especially difficult and her hearing aids would frequently squeal, causing her pain. As an electrical engineer, I knew that if she was to have the kind of life she deserved, I had to do something about it.”

Zounds Hearing is the culmination of years of effort.

Much of Zounds’ success has been attributed to its ability to eliminate up to 90 percent of background noise. “Being able to hear in social situations, such as a family gathering or dining out, has made such a difference in terms of quality of life for Kate and our many customers,” Thomasson said. “Our customers tell us the combination of noise reduction, our rechargeable battery station, as well as our competitive pricing make us their first choice for hearing aid.”

The new Zounds Hearing Center, located in Eastchester, is open Monday through Friday from 9 a.m.-5 p.m. and offers free hearing examinations, fittings, consultations and a variety of Zounds Hearing Aids to customers by appointment.

Zounds Hearing designs, manufactures and retails high-performance hearing aids for use with mild, moderate, severe and profound hearing impairments. Headquartered in Phoenix, the company’s technology enables breakthroughs in product, performance, selection and value. Zounds utilizes internally developed research and 57 exclusive patents.

For more information, visit http://www.

Zoundshearing.com/Westchester.

Nothing substitutes for water: the ultimate cure

gestive system and your joints. Water prepares your colon for food and helps you eliminate toxins.

Westchester County is blessed with delicious, clean water. Drink one cup of water before you eat lunch and dinner. Room temperature water will help you digest your food and absorb nutrients effectively. It can help you lose weight by filling you up. Water buffers your stomach acid.

Make your water interesting. Squeeze a wedge of lemon or lime into it. Steep your water with a sprig of detoxing herbs like basil, parsley or cilantro. Get creative with slices of cucumber, orange or grapefruit. Make a tea by steeping hot water with fennel seeds or sliced ginger root.

Don’t wait until you’re thirsty! As we age we lose our ability to register thirst. Generally we should all be drinking eight cups of water a day. How much water have you had today?

Robyn Segal, a certified health coach, can be reached at Robyn@RobynPSegal.com.

Best Friends Vet Hospital serves community Best Friends Total Pet Care has opened Best Friends Veterinary Hospital at 110 S. Kensico Ave. in White Plains.

Led by Richard Demmerle Jr., DVM, the practice was established in December. To encourage pet owners to provide health care for their companion animals, the hospital is offering free initial exams for new pet patients.

Best Friends Veterinary Hospital offers medical care for dogs, cats, reptiles, small mammals and small birds. Services include routine pet health care exams, vaccinations, emergency care, general surgery and dentistry. The practice offers on-site diagnostic testing, radiology and laboratory services.

Dr. Demmerle, who has been a practicing veterinarian for more than 20 years, began working with animals when he was 17 years old. He graduated from College of Staten Island with a B.S. in biology and from Ross University School of Veterinary Medicine in 1992. A Brooklyn native, Dr. Demmerle has lived in Westchester County for the past five years with his 7-year-old Doberman pinscher, George, a cat named Maria and assorted reptiles and amphibians, including a Sulcata tortoise.

The hospital is open Mondays and Thursdays from 8 a.m.-7 p.m., Tuesdays and Fridays from 8 a.m.-4 p.m. and Saturdays from 8 a.m.3 p.m. The hospital is closed Wednesdays and Sundays.

For more information, visit www. whiteplainsvethospital.com Best Friends Pet Care Inc. (www.bestfriendspetcare.com) is a leading pet care services provider offering a full range of pet care services, including boarding, grooming, day care, training and veterinary care. Headquartered in Norwalk, Conn., the company operates 41 boarding facilities and 10 veterinary hospitals across 18 states.

By ROBYN SEGAL Do you start the day with a cup of coffee or tea? Do you have a soda or milk with lunch?

Do you have wine, beer or iced tea with dinner? If so, you are probably dehydrated.

Nothing substitutes for water. The human body is composed of 60-70 percent water. The human brain is 85 percent water. The body is constantly equalizing water in every cell.

Many common illnesses are caused by dehydration. If you are not drinking enough water you may be leaving yourself open to anxiety, fatigue, headaches, lack of focus, kidney stones, food cravings and many other issues.

Water is healing.

Start your day with a drink of water. It can be the single healthiest step you can take toward improving your well-being. Drinking water before you eat or drink anything else can do wonders for your digestion. Water on an empty stomach sets you up for the day. It balances your hormones, lubricates your di-

To Your Health!

TO YOUR HEALTH! | PAGE 7A

Discovering the preventative power of meditation Continued

from page

1A

teaching the same way. For a time investment of about six total hours over four days and a monetary investment of $960 for adults, $360 for kids, transcendental meditation can be mastered with one-on-one sessions. “You’re an expert in it,” Katz said about those who take the course.

The fee lasts a lifetime and includes followup guidance, events and lectures at any transcendental meditation center on the planet.

Katz likens it to a lifetime “tech support” warranty. There are also scholarship programs for those in need, plus at-risk youths and members of the military. The first step is to attend a free introductory talk.

“The great thing about transcendental meditation, and the reason I’ve continued to teach it all these years and why it’s been around for so long, is because it’s not because it’s learning how to deal with the stress — you don’t teach people to become friends with their stress,” Katz said. “We’re literally teaching them a technique that eliminates the stress, that gets rid of it. It’s a physiological change.”

Transcendental meditation has proven effective in kids with ADHD and military members with post-traumatic stress disorder (PTSD) and in rehabilitation centers.

“When we were teaching transcendental meditation in the ’70s and ’80s, it was considered to be interesting, but maybe a little unusual,” Katz said. “Most of the doctors in the United States would now say that there is research showing the benefits. Research has been around so long and there’s a reason why so many corporations are doing it, the military is doing it.

“We teach transcendental meditation in schools across the United States. We’ve had wonderful experiences in inner city schools

in Connecticut and San Francisco. These are schools where the kids have high levels of stress, violence, very high absentee rates.

Then when they start the transcendental meditation program, these things turn around in a big way. We’re very excited because we’re helping groups with change who were having difficulty with change.”

The discipline also has its celebrity proponents such as Oprah, Ellen DeGeneres, Jerry Seinfeld, Dr. Oz and a host of CEOs of major companies.

The growth of yoga has been well publicized for its physical and spiritual benefits.

Meditation is not far behind, and certainly the impact could benefit from the addition of physical activity during the day.

“Yoga has been shown to be effective,” Katz said. “A lot of times people really enjoy the physical stretching. I would say they are a great combination. There are yoga studios where we go in and teach transcendental meditation. Their expertise is in the physical postures and the stretching. Exercise is good, too, not just yoga, but regular exercise.”

Where worlds collide You can get both meditation and yoga, among other things, at Katonah’s Intentional Wellness & Yoga Center, founded and run by Susan Kullman, who has spent many years trying to break down the barriers and misconceptions about meditation.

“In the simplest form, meditation is about slowing down the internal environment to experience the present moment,” Kullman said. “Everyone is so afraid to stop and sit down and relax because our culture is all about productivity. But the truth is that you can become more — much, much more — productive after you sit and learn to slow down internally, not during the meditation.

It’s after that you really feel the benefits.”

One of the big uses of meditation in Kullman’s practice is geared toward weight loss.

She helps clients get themselves in a better state of mind to do what they need to do in order to choose the right foods and be more active.

“Intellectually they know what they should be doing, but why aren’t they doing it?” Kullman asked. “All of our options come from a healing place in the brain and you have to get to that from a conscious level and meditation is what helps expose that level. In meditation I am expanding my internal perception.”

She added, “I’ve seen immune systems improve, I’ve seen creativity be expounded, just a general sense of happiness and less of a sense of urgency. People are able to relax into their relationships with their partners, their children, their lives, with their food. And food is a big one.”

The skeptics will never go away, but even skeptics are encouraged to give meditation a try.

“When someone first sits down to medita-

tion I just guide them through using their senses — their hearing, their internal vision, sense of smell, sense of touch — not for the sense of figuring out what they’re hearing, but in a sensatory experience,” Kullman said. “Physiologically what they’re doing is switching nervous systems to the more relaxed self-healing, self-soothing nervous system, which they call the parasympathetic nervous system.”

Kullman doesn’t specialize in one type of meditation — she varies based on what type or results her clients are seeking. Sometimes it’s healing visualization, sometimes connecting to a certain part of the body, sometimes to connect with “places in themselves,” or transporting to a certain time. “They can witness what’s going on on a different level of perception,” she said. “I help them separate from their story so they can eventually let go of it and it doesn’t keep defining their future.”

But the practice does not always have to be in Kullman’s office. She gives them the tools to meditate on the go, and gets away from the stereotypes likes the ones listed at the beginning of this article.

“To say you need to sit down for a half hour to start chanting and light a candle, that’s when it starts to get hokey for people,” Kullman said. “The reality is you don’t need all those things. You can meditate on the train going into Manhattan. You can put your earphones on and read and meditate right there.”

Kullman has even put together a guided online lunchtime meditation twice each week for some of her clients. It can be done for 15 or 30 minutes and will soon be available as a monthly subscription.

“It’s really exploding, the concept of meditation,” Kullman said. “More and more people are getting into it and it’s just like yoga was 10 years ago. People are doing physical practices enough to realize that this is the next phase.”

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PAGE 8A | TO YOUR HEALTH!

THE SCARSDALE INQUIRER | FRIDAY, OCTOBER 17, 2014

Improve your entire day with easy breakfast ideas Enjoy the foods you love

W

ant to keep the weight off? It starts at the breakfast table. Seventy-eight percent of those who successfully maintain their weight loss eat breakfast each day, according to the National Weight Control Registry.

Why does breakfast seem to make the difference?

Anika Christ, registered dietitian and senior program manager of Life Time Weight Loss at Life Time - The Healthy Way of Life Company, says eating breakfast - especially a high-protein breakfast - will leave you with sustained energy throughout the morning. Rather than feeling famished mid-morning, many people find when they make the right breakfast choices, they can easily last until lunch time before they need to eat again.

During the morning rush, you may be tempted to skip breakfast for extra minutes of sleep or simply getting yourself and your family ready for the day ahead. But as many experts maintain, breakfast may be the most important meal of the day and certainly it’s the one that could give you that extra morning energy kick you’ve been looking for.

Christ says that Life Time’s nutrition philosophy builds off of a nutritious breakfast, and suggests that a healthy breakfast can be easy, even on the go, with a little bit of prep.

“What we want to avoid is sugary, highly

• 1 teaspoon organic butter (for cooking)

Scramble vegetables, eggs and cheese over a medium-high heat until fully cooked.

Serve with fruit on the side.

processed breakfasts, like cereal, that start our bodies on a glucose roller coaster,” says Christ. She adds that a well-rounded breakfast will include a quality protein, carbohydrates, fresh or frozen fruits and vegetables and healthy fats. Here are her top three fast and filling breakfast recipes: Breakfast smoothie Breakfast smoothies make for a quick morning meal for the whole family. They’re a go-to favorite, and can be made to taste preference with nut butter, fruits and/or veggies. Just blend the single-serve ingredients with ice, or batch it for a family.

• 8 ounces of milk or a milk alternative

• 1 tablespoon of natural nut butter (peanut, almond or cashew) • 1 cup of fruit and/or veggies • 1 scoop of whey protein Egg scramble Still looking to cook in the morning?

Eggs are loaded with protein and can be a great, quick-cook option. Use thawed, frozen vegetable mixes to save more time.

• 1-2 cage-free eggs • 1 cup of precut vegetables • 1 ounce of natural cheese, mozzarella • 1 cup of fruit

without the extra calories

Energy bars Energy bars can be great options if prepped on the weekends. Make a batch for the week, and it’s easy to grab and go.

• 2 1/2 cups of raw oats • 3 scoops of whey protein powder, vanilla • 2 1/2 tablespoons of ground flaxseed • 1/4 cup organic honey • 4 ounces unsweetened applesauce • 1 teaspoon baking soda • 1 teaspoon vanilla extract • 2 ounces chopped almonds • 1/4 cup dried fruit, chopped Mix the oats, protein powder, flaxseed, honey, applesauce, baking soda and vanilla extract in a bowl. Mix in the remaining ingredients. Press the mixture into a presprayed cookie sheet. Bake at 325 degrees Fahrenheit for 18 to 20 minutes. Let cool completely and cut into 12 bars.

A good breakfast reduces your desire to reach for sweets or snacks mid-morning and sets you up for success for the rest of the day.

Try it for a week and you’ll realize investing those extra couple of minutes in the morning will pay dividends later.

– Brandpoint

Eating clean: Food trend has simpler approach to nutrition Tetrasodium Pyrophosphate? Azodicarbonamide? Sodium Benzoate? Most people will agree that you shouldn’t need a chemistry degree to read and understand what goes into your favorite foods. A simple glance at the average ingredient label, however, can be a confusing sight. This begs the question: If you can’t pronounce it, should you be eating it?

One of today’s top food trends focuses on efforts to eat clean, which means selecting only foods that are made from simple, wholesome ingredients. If you want to clean up your family’s diet and take a simpler approach with the foods you buy, consider these three tips for eating clean.

Read ingredient labels Only 35 percent of people always read ingredient lists before buying packaged food, according to a recent Good Food Made Simple survey. Checking the ingredient label is the easiest way to know which food products are clean and which are not, so make it a habit to check the label for every product while shopping, especially when shopping for breakfast foods that oftentimes are heavily processed. Because it’s the most important

meal of the day, seek products that use fewer ingredients, all of which you recognize.

What ingredients should be red flags?

According to the nutritional experts at Good Food Made Simple, the top ingredients to avoid include: artificial or chemical preservatives or additives (such as sodium benzoate, potassium sorbate and calcium propionate), artificial flavors, artificial colors, artificial sweeteners or sugar substitutes (such as sucralose/Splenda or aspartame/ NutraSweet) and hydrogenated fats or oils (a source of trans fats).

Look for positive marketing Terms like “premium” and “naturally raised” might sound nice, but in reality, they can be misleading. These terms are not regulated, so any food producer can use them loosely. Be aware of fancy packing and meaningless claims so you can make an educated choice instead.

In addition to looking at the ingredient label, it’s smart to pay attention to what is being promoted on the front of packaging. Look for food products that advertise no artificial preservatives, flavors, colors, trans fats or sweeteners.

Focus on fresh and frozen Fresh, whole foods are a great way to eat clean. Produce from a local organic farm is hard to beat. But eating and preparing fresh foods isn’t always possible. That’s why frozen options are a smart alternative. For example, frozen vegetables and fruits often provide superior flavor as compared to what you’d find in the produce section. That’s because processors typically freeze these foods using IQF technology (individually quickfrozen) that preserves flavor, freshness and nutritional quality.

Frozen entrees and snack products can also be a good solution for busy families.

While many frozen foods are stacked with artificial ingredients, there are clean options available at most grocery stores. Good Food Made Simple is a company dedicated to making only clean food with simple ingredients.

From egg-white burritos to steel cut oatmeal and protein-laden breakfast bowls, you’ll start your day satisfied from having eaten simple, clean ingredients that get their flavor from nature instead of additives. Learn more at www.GoodFoodMadeSimple.com or www. facebook.com/GoodFoodMadeSimple.

–Brandpoint

C

omfort foods remind us of home, warmth and family; they are often the creamy, rich and heavy everyday foods we had as children.

Things like macaroni and cheese, mashed potatoes, and fried chicken may be soothing to the soul, but not to the waistline.

“I happen to like my comfort foods just the way they are,” jokes chef instructor Terra Ciotta of The International Culinary School at The Art Institute of Charlotte, a campus of South University. “But around the holidays, many are making more mindful and healthier choices.”

If you’re trying to reduce the holiday bulge, follow chef Ciotta’s equation of substitution equals reduction.

For mashed potatoes, Ciotta purees steamed cauliflower, makes half the portion of her freshly mashed potatoes and folds the cauliflower puree into the mashed potatoes. For hearty spaghetti with meatballs, Ciotta reduces the ground beef portion and adds finely chopped sauteed mushrooms.

“If you really want to make your recipes healthier, try to make simple modifications that won’t change the end product too drastically,” says chef Leslie Eckert of The International Culinary School at The Art Institute of Raleigh-Durham, a campus of South University. “Otherwise, you won’t achieve the comfort in comfort food.”

Here are tips and simple guidelines chefs Eckert and Ciotta recommend.

• Choose whole grains over refined: brown rice, whole grain bread, whole grain pasta instead of white rice, white bread or standard pasta. Whole grains digest more slowly, providing longerlasting energy.

• Use small amounts of olive oil instead of butter on grains or vegetables and to saute. A non-aerosol spray bottle can help use oil sparingly.

• Choose low-fat or fat-free dairy products: skim or 1 percent milk, lowfat or fat-free yogurts, sour cream and cheeses - and reduce the amount.

• Choose Canadian bacon or lean ham over bacon, wild-caught, fresh or water-packed tuna or salmon over oilpacked tuna or salmon, chicken and turkey sausage over pork sausage and lean ground turkey and beef over highfat options.

• Use herbs, flavored powders (like garlic powder), citrus (like lemon

juice) and heat (like red pepper or hot sauces) over extra salt.

• Instead of frying, bake, roast or grill using a rub or marinade.

• Use fresh or frozen vegetables over canned. Remember that frozen vegetables are harvested at peak season and usually flash-frozen, making them superior in flavor and nutrients to offseason fresh ones.

• Remember - using low-fat or fatfree dairy products, olive oil, whole grains or lean meats doesn’t mean unlimited portions.

According to chef Eckert, high-fat, high-sugar foods - such as comfort foods - illicit “feel good” hormones quicker than a plate of raw vegetables.

To make your holidays healthier, you can always add vegetables to a hearty dish. Chef Ciotta cites one of her favorites as creamy risotto with broccoli.

You’re still getting the hearty dish, but at the very least, you’re adding something healthy with fiber.

Many experts say that you don’t have to give up your comforting favorites in order avoid weight gain. It just takes planning and portion control, and substitution of course.

For more information about The Art Institutes, visit artinstitutes.edu.

The Art Institutes is a system of over 50 schools throughout North America.

Programs, credential levels, technology, and scheduling options vary by school and are subject to change. Several institutions included in The Art Institutes system are campuses of South University or Argosy University. Administrative office: 210 Sixth Avenue, 33rd Floor, Pittsburgh, PA 15222 ©2014 The Art Institutes International LLC. Our email address is csprogramadmin@edmc.edu.

–Brandpoint

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A sales person will be present with information and applications. For accommodation of persons with special needs at sales meetings call 1-888-280-6205.

The annual election period for MVP Health Care Medicare Advantage health plans is Oct. 15– Dec. 7, 2014. MVP Health Plan, Inc. is an HMO-POS/PPO organization with a Medicare contract.

Enrollment in MVP Health Plan depends on contract renewal. The benefit information provided is a brief summary, not a complete description of benefits. For more information contact the plan. Limitations, copayments and restrictions may apply. Benefits, formulary, pharmacy network, provider network, premium and/or copayments/coinsurance may change on January 1 of each year. You must continue to pay your Medicare Part B premium. Medicare evaluates plans based on a 5-Star rating system. Star Ratings are calculated each year and may change from one year to the next. Y0051_2396 Accepted