Keeping It Healthy 2019 Summer

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 1

Summer 2019

A publication of the Yellowstone Newspaper Group

Photo by Jenny Hill on Unsplash

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Page 2 • Billings Area News Group - Keeping It Healthy Summer 2019

We care where you are.

When it comes to health care, the right decision is never far away.

As the largest health care organization in the region, we touch the lives of families living in communities both large and small across Montana, Wyoming and North Dakota. We want you to know that when the decisions matter most, the right one is never far away.

For more information and to find health care services near you, visit billingsclinic.com

Some of the ways that we provide care where you are in the region include: � Billings Clinic Downtown, West and Heights � Billings Clinic Miles City, Cody, and Bozeman � More than 100 specialty outreach clinics every month � 12 regional affiliations to grow services in rural communities � Expansive telemedicine network � Community Medical Center in Missoula, A Joint Venture of Billings Clinic/RCCH/LifePoint Health � Cody Cardiology Center � ExpressCare in Billings

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 3

Page 4 • Billings Area News Group - Keeping It Healthy Summer 2019

Take Your Workout Outdoors for a Fresh Boost

(Family Features) As temperatures rise and the sun shines brighter, you might start taking your workouts outside more often. To ensure your body’s comfort and safety, you may need to refresh your fitness regimen.

These tips can help you safely enjoy your summer workouts: Wear sweat-proof sunscreen. Protecting your skin is a year-round endeavor, but when it’s hot outside, you’re more likely to lose the protection of sunscreen faster. Use a sunscreen that is designed to withstand your summer workout, whether it’s a good sweaty run or laps in a refreshing pool. Reapply a broad-spectrum formula with an SPF of 15 or higher regularly and be sure you’re using enough. Most people need a full ounce to cover their entire bodies.

Stay hydrated. In warmer weather, your body typically sweats at a higher rate, causing you to lose key electrolytes, like salt and potassium, that are important to keeping your body properly hydrated. Stay hydrated by drinking fluids before, during and after a workout.

To mix up your hydration plan, consider choosing a water formulated for fitness, like Propel Vitamin Boost, which is enhanced with 100% of the recommended daily value of vitamins B3, B5, B6, C and E and electrolytes to help replace what is lost in sweat.

Find a workout buddy. There’s power - and safety - in numbers. Whether you grab a friend, coworker or pet, try exploring new places to work out for a change of scenery. Having a buddy by your side not only offers security, but also a boost of motivation. Together, you can work toward a common goal, keep each other accountable and encourage each other to crank up the intensity.

Time workouts for cooler periods. Avoid exercising during the heat of the day. Instead, opt for morning or evening workouts and be conscious of high humidity levels, which can adversely affect your respiration and lead to overheating. It’s also a good idea to acclimate to the warmer temperatures by starting with a brief workout and gradually increasing the duration over the span of a week or two.

Wear appropriate clothes. Switching to summer attire isn’t just about wearing less material; you also need to pay attention to the fabric you wear. The appropriate fit may vary depending on your chosen activity, but generally, breathable fabric in lighter colors is ideal.

Visit propelwater.com to learn more about safely hydrating to tackle warm weather workouts.

Photo courtesy of Getty Images, #14737, Source: Propel

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 5

Three Ways to Kick Your Plastic (StatePoint) Summer is the perfect time of year to take stock of the way you quench your thirst, whether in the backyard, at the beach, around the campfire or in route to your next adventure.

Unfortunately, society has become addicted to the convenience of plastic, especially when it comes to the way we hydrate.

Globally, 1 million single-use plastic water bottles are purchased per minute, and on average, Americans purchase 50 billion water bottles per year, equating to about 13 bottles per month for every U.S. citizen.

Think all that plastic gets reused? Think again – 90.5 percent of plastic has never been recycled; a figure that was International Statistic of the Year in 2018 according to the Great Britain’s Royal Statistical Society.

Besides being an eyesore, plastic hurts the environment, wildlife and human health. Virtually every piece of plastic ever made still exists, as it takes between 500 to 1,000 years to degrade. Much of it has changed shape over time into microplastics – small pieces less than five millimeters in diameter that end up in waterways, ground water and marine life and have been shown to absorb toxic chemicals linked to cancer and other diseases.

So, what can you do to help turn the tide on your own plastic consumption? This summer, consider upgrading your hydration habits in the following ways:

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A plastic-free pour. In the pursuit of always having a source of great-tasting, healthy water at home, many families stock their fridge with single-use water bottles. That adds up to a lot

Choose glass water filter pitchers over single-use plastic.

of plastic! For a far more sustainable solution, use a water filter pitcher, such as the LifeStraw Home, which is the only pitcher to filter microplastics (in addition to other contaminants including bacteria, lead and mercury). Made from shatter-resistant glass, it’s ideal for everyday use or even when entertaining guests on the back patio.

The last straw. If you’re an iced tea or iced coffee lover, you know that plastic straws quite literally suck. In fact, half a million straws are used globally each day, and they’re tough to recycle. Skip the straw entirely or bring your own reusable straw with you on coffee runs.

Hydrate safely anywhere. Whether you’re trekking up a mountain or running around town doing errands, the hot summer weather will make you extra thirsty. Be prepared to hydrate on the go with a reusable water bottle that features a filter and is designed for travel. For example, the LifeStraw Go (and the LifeStraw Play for young children) filters out microplastics, bacteria, protozoa and other toxins and contaminants found in many water supplies; a good choice for when traveling domestically or internationally. Why LifeStraw? LifeStraw products are the only water filters tested to remove microplastics and, they also make a global impact – every product purchased provides a child in need with safe drinking water for an entire year.

A few simple changes to your at-home and on-the-go hydration routine can help you reduce your plastic use and protect the environment.

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Page 6 • Billings Area News Group - Keeping It Healthy Summer 2019

Health screenings men should discuss with their physicians Routine doctor visits are a vital component of a healthy lifestyle. As noted by the U.S. National Library of Medicine, even men who feel healthy and live active lifestyles must make routine visits to their healthcare providers. Such visits can assess risk for future medical problems and offer men the opportunity to update vaccinations. Routine health checkups also give doctors a chance to screen for medical issues.

Doctors consider a man’s age and other risk factors to determine when and how frequently he will need certain medical screenings. For example, while men between the ages of 40 and 64 are often advised to get blood pressure screenings at least once per year, those with diabetes, heart disease, kidney problems, and other conditions may need more frequent screenings.

No two men have the same medical histories, which only highlights the need for men of all ages to schedule annual physical exams with their physicians. Such exams can reveal potential problems and also make for great opportunities to discuss more specific medical screenings with their physicians. The following are some general screening tests and guidelines recommended for all men between the ages of 40 and 64, courtesy of the USNLM.

Prostate cancer

The USNLM notes that most men age 50 or older should discuss screening for prostate cancer with their physicians. Ethnicity and family history are some of the recognized risk factors for prostate cancer. As a result, African American men and men with a family history of prostate cancer in a first degree relative younger than 65 should discuss screenings beginning at age 45.

There are pros and cons to prostate cancer screenings, and these should be part of men’s discussions with their physicians.

Colorectal cancer

All men between the ages of 50 and 75 should be screened for colorectal cancer. Physicians may recommend colorectal screening for men under age 50 with a family history of colon cancer or polyps. In addition, physicians may consider screenings for men under 50 who have a history of inflammatory bowel disease.

Cholesterol

The USNLM advises men to have their cholesterol levels checked every five years. Men with certain conditions, such as diabetes and heart disease, may need to be checked more often.

Diabetes

Diabetes screenings are recommended every three years for men age 45 and older. Men who are overweight and younger than 45 should ask their physicians if they should be screened before they reach 45.

Osteoporosis

Women are more likely to develop osteoporosis than men, but that doesn’t mean men are immune to this condition marked by a weakening of the bones due to tissue loss. Fractures after age 50, heavy alcohol use, smoking, and low body weight are some risk factors that can make men vulnerable to osteoporosis.

Health screenings can catch diseases and other conditions in their early stages when they’re most treatable. Such screenings should be a vital part of men’s health routines.

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 7

Six Calorie Bombs to Avoid at Diner (StatePoint) There’s nothing better than a night on the town. But when you’re trying to lose weight or maintain a healthy lifestyle, restaurant menus aren’t always your friend.

Here are six foods to avoid – some are sneaky, some are loaded with calories and sugar and some are just easy to overdo.

The Bread Basket: Besides water, the pile of bread delivered to your table is one of the few things you’ll get for free. But it’s not completely free. Each roll, when slathered with butter, can amount to around 140 calories. Here’s a tip from South Beach Diet ambassador, Jessie James Decker, “I like to order a fresh salad to start my meal so that I’m not quite as hungry. It allows me to avoid the bread.”

Margaritas and Daiquiris: Even a lime margarita – without strawberry, mango or other flavors – can be close to 300 calories with an astounding 36 grams of sugar. If you go for a second round, you’ve downed 600 calories before the appetizers even arrive. Opt for a seltzer with lime or glass of white wine instead.

Guacamole: Avocado is loaded with healthy fats that can help you stay full, have been shown in studies to burn off belly fat and benefit heart health. Add lycopene from the tomatoes and guacamole seems like a great choice. But serving size matters. A proper serving is just a quarter cup, which at most restaurants, gets scooped onto one or two chips. And those chips aren’t helping, either. With chips and dip together, “tableside guacamole” served

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Photo by Jay Wennington on Unsplash

at major chain restaurants can be almost 1500 total calories.

Caesar Salad: But it’s salad! Right? Technically, yes. But it’s covered in cheese and creamy dressing that can be up to 180 calories per serving. Croutons alone can deliver 93 calories in just a half-cup serving. Add protein, and you could be consuming almost half a day’s worth of calories. Your best bet? Stick to garden salads with vinaigrette dressing on the side.

Chicken Wings: Wings pack a big caloric punch for being so small. That’s because they’re more skin than meat, and most buffalo sauces have a pretty simple recipe: half melted butter, half hot sauce. A “small” order of medium-heat wings from a top chain has 820 calories and a jaw-dropping 45 grams of fat. That’s more fat than you’ll find in four servings of butter. Split an order and make it your meal or skip the wings and get grilled tenders with dipping sauce on the side.

Anything “Loaded,” “Double-stuffed,” “Creamy,” “Cheesy” or “Fried”: All those terms are missing one word – “over.” They’re overloaded, overstuffed and usually oversized. An order of “loaded” potato skins at one popular restaurant has almost 1400 calories and nearly 100 grams of fat.

For more healthy tips, visit palm.southbeachdiet.com.

Eating out is a favorite pastime for many. So, don’t give it up.

Simply learn to navigate menus, sticking to items that keep you on track.

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Page 8 • Billings Area News Group - Keeping It Healthy Summer 2019

Chuck E. Cheese is the ultimate children’s entertainment center!

Whether you are looking for an end of the year party for a youth group, a school field trip destination, a fun outing before or after a daycare field trip, scout troop event or a fire-up party for your sports team, look no further than Chuck E. Cheese.

We host a lot of parties. And not just birthday parties, fundraisers and kids group events of all sorts. Our Kids Check In system is designed to help parents, chaperons and children make sure everyone is accounted for. You group will receive the same stamp when they arrive. For added safety and because we know kids will be kids - the stamp has glow-in-the-dark ink that’s not easily read by others and is applied to the upper arm so it can’t be washed off. In addition to stamps, we also do a head count of members of your party. We want everyone can have a great time and feel safe.

All of our pizzas are topped with 100% whole milk mozzarella cheese. We make our dough in-house and fresh, never frozen and baked to order. Our pizzas are never one-crust-fits-all.

Choose from traditional, stuffed, gluten free, or try our award winning thin & crispy pizza. We’re famously known for our pizza but remember, our Buffalo Wings, Ham & Cheese, Italian and Chicken Bacon Ranch Sub Sandwiches are pretty awesome

too! You may also enjoy our Garden Fresh Salad Bar with over 40 items including fresh-cut veggies, fruits, meats, pasta salads, cheeses, and lots of toppings and dressings.

When your child comes to Chuck E. Cheese’s party or your family visits “just for fun,” the last thing you want to worry about is food allergies.

Call Jeff Bryson or Sarah Leikam, the managers of Chuck E. Cheese’s Billings at (406) 656-4171 and they’ll gladly work with you to make everyone feel welcome.

Or you can review our food allergen information and FAQs for specific information at https://www.chuckecheese.com/menu/ nutrition-allergies.

As a small token of our gratitude and as a way to give back for your service, Chuck E. Cheese’s is proud to have special military discount food offers.

When you come in store, just ask about our specials for military families and show your Common Access Card, Uniformed Services ID Card or Dependent ID Card, to be eligible for any of our special military discount food offers.

We look forward to making your family time special at Chuck E. Cheese’s in Billings on 100 24th Street West.

Fit Family Summer Ideas and Activities (StatePoint) Oh summertime. The kids are out of school, and you’re already running out of ideas to keep them active.

While watching television and eating ice cream may be at the top of their lists, you know how important it is that they keep moving. In fact, summers are the perfect time to put family fitness routines into practice. Here are three ways to get started – and three shoes to try to keep your family comfortable and stylish this summer season: Learn a new sport: From tennis to golf to touch football, there are a variety of ways to experience healthy activities as a group.

Shoe to try: Sporty, fashionable and comfortable, the New Balance M520 men’s sneaker is well-suited for a variety of athletic adventures. Its lightweight, cushioned midsole provides comfort with every step, and the mesh construction adds breathability.

Participate in a charity run: Whether you’re a seasoned runner or have just signed up for your first 5K, many fundraising races are designed to accommodate the whole family. For younger children, search for events that allow baby strollers or that host a separate fun run for the kids.

Shoe to try: For a style that brings comfort fashion forward,

consider the Nike Tanjun. It comes in pops of colors, or in classic grey, black or white, and sizes are available for every member of the family – ranging from infant to adult.

Lead by example: The next time you go to the gym or hit the court for a quick pick-up game, bring the kids with you. By highlighting the value of exercise and modeling proper form, you can help your kids gain the skills they need to be active for life.

(Plus, the enthusiasm you have for your favorite hobby can be contagious!)

Shoe to Try: For observers, there are a variety of on-trend summer sandals that are a comfortable and stylish choice for any outing. Cupcake Couture offers a gladiator silhouette as a fun addition to any girl’s wardrobe and its Micah sandal also features a lightly padded footbed to ensure comfort.

When it comes to shoes, it’s important that every family member have the highest performing, most comfortable options available for summer activities. For a one-stop-shopping experience and shoe trends for families, visit the Athletic Shop at Rack Room Shoes in stores or online at rackroomshoes.com/athleticshop.

Exercise shouldn’t be a chore. With new gear, a great attitude and a sense of adventure, getting fit as a family will be fun.

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 9

Foods that promote healthy hair and skin Millions of people across the globe deal with conditions that affect the skin and hair. Acne is a skin and hair ailment that, according to the American Academy of Dermatology, is the most common skin condition in the United States.

But what if the foods people eat could affect the health of their hair and skin? There is evidence that they can. Foods that contain certain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin.

Blueberries: The U.S. Department of Agriculture gave blueberries its top ranking for antioxidant activity. The antioxidants in blueberries neutralize free radicals and protect people from premature aging, which can help the skin look younger and more vibrant.

Eggs: Eggs are great sources of protein and biotin, which are two nutrients that may help promote hair growth. The health and wellness information site Healthline says biotin is essential for the production of a hair protein called keratin.

Fatty fish: Fatty fish, such as salmon, are high in omega-3 fatty acids. Ciara Foy, a Toronto-based holistic nutritionist, says about 3 percent of the hair shaft is made up of omega-3 fatty acids.

They’re also found in cell membranes and in the natural oils that keep the scalp and other areas of the skin hydrated.

Red bell peppers: These peppers contain more vitamin C than oranges. According to dermatologist Dr. Julia Carroll with Compass Dermatology, vitamin C is an antioxidant precursor to

collagen production, so consuming more vitamin C through foods can neutralize free radicals that could damage skin.

Spinach: Trade lettuce for spinach, which is rich in calcium, iron, magnesium, omega-3 fatty acids, and much more. These nutrients can be the building blocks of healthy skin and hair.

Oysters: Nutritionist and author Lisa Drayer says oysters are good sources of zinc, which aids in skin cell renewal and repair.

Coconut: Coconut water is great for hydration and contains potassium, an electrolyte that moves nutrients into the cells.

Coconut oil also can be used to boost hair health as a pre-wash conditioning treatment.

The secret to beautiful skin and hair may be hiding in plain sight at your local supermarket.

Page 10 • Billings Area News Group - Keeping It Healthy Summer 2019

Get Grilling with Fresh Ingredients (Family Features) Grilling season provides ample opportunities to put flavorful fare on the table, but it doesn’t have to be a lengthy cooking process. By planning ahead, having the right equipment on-hand and using ready-to-go ingredients, home cooks can quickly put family meals together.

With an option like Smithfield Marinated Fresh Pork, which is perfectly seasoned and ready to throw on the grill, you can have a delicious meal ready in 30 minutes or less. Available in a

variety of flavors and quality cuts, it’s ideal for grilling, roasting or sauteing any night of the week. To get ready for your next grilling occasion, try something new like Grilled Pork Kebabs with Tzatziki Sauce or Grilled Pork and Potato Planks.

To help make this a successful grilling season, visit SmithfieldGetGrilling.com for more grilling tips and a chance to win $5,000.

Grilled Pork Kebabs with Tzatziki Sauce Prep time: 25 minutes Cook time: 10 minutes Serves: 6

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Smithfield Roasted Garlic & Herb Pork Loin Filet, cut into 1 1/4-inch cubes 3 small zucchini squash, cut into 1/2-inch thick slices 2 large red bell peppers, cut into 1 1/4-inch pieces 1 large red onion, cut into 1 1/4-inch wedges

bamboo skewers, soaked in water 30 minutes

olive oil 2 medium cucumbers, peeled 1 clove garlic, minced 1 1/2 cups whole milk Greek yogurt 1/2 lemon juice 2 teaspoons chopped fresh dill weed 1/2 teaspoon sea salt

freshly ground black pepper

chopped fresh parsley Heat grill to 375 F. Alternately thread fresh pork cubes, zucchini, peppers and onions onto bamboo skewers. Brush kebabs lightly with olive oil.

In food processor, process cucumbers and garlic until finely chopped. Drain liquid from cucumbers. Stir cucumbers with yogurt, lemon juice, dill, sea salt and pepper. Refrigerate until ready to use.

Grill fresh pork skewers approximately 10 minutes, turning occasionally, until char marks form and pork is cooked through.

Garnish skewers with parsley and serve with tzatziki sauce for dipping.

Grilled Pork and Potato Planks Prep time: 5 minutes Cook time: 22 minutes Serves: 4

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Nonstick cooking spray Smithfield Roasted Garlic and Cracked Black Pepper Pork Tenderloins 2 pounds Yukon Gold or red potatoes, cut lengthwise into 3/4-inch-thick slices 2 tablespoons canola oil 3/4 cup shredded reduced-fat or regular sharp cheddar cheese 1/2 cup sour cream 1/4 cup finely chopped green onions Heat charcoal or gas grill to medium; spray grates with nonstick cooking spray. Grill tenderloins until internal temperature reaches 150 F, turning occasionally, about 20 minutes.

Brush both sides of potato slices with oil; grill 15-20 minutes until just tender, turning occasionally. Remove potatoes and pork from grill.

Top potatoes with cheese, sour cream and onions. Serve with tenderloins cut into 1/4-inch thick slices. #14775 Source: Smithfield

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 11

How to avoid heat stroke on hot summer days Summer weather draws many people outside. Warm air and sunshine can be hard to resist, even when temperatures rise to potentially dangerous levels.

Sunburn may be the first thing that comes to mind when people think of spending too much time soaking up summer sun. But while sunburn is a significant health problem that can increase a person’s risk for skin cancer, it poses a less immediate threat than heat stroke, a well-known yet often misunderstood condition.

What is heat stroke?

Johns Hopkins Medicine notes that heat stroke is a life-threatening emergency and the most severe form of heat illness that results from long, extreme exposure to the sun. During this exposure, a person’s built-in cooling system may fail to produce enough sweat to lower body his or her body temperature, putting his or her life at risk as a result. Heat stroke develops rapidly and requires immediate medical treatment. If not treated immediately, heat stroke can prove fatal.

Are some people more at risk for heat stroke than others?

The elderly, infants, people whose occupations require them to work outdoors, and the mentally ill are among the people with an especially high risk of heat stroke. Obesity and poor circulation also increase a person’s risk of suffering heat stroke. Alcohol and certain types of medications also can make people more at risk for heat stroke.

• Loss Of Consciousness • Rapid Heartbeat, And • Hallucinations

Can heat stroke be prevented?

The simplest way to prevent heat stroke is to avoid spending time outdoors in the sun on hot days. If you must go outdoors, do so when temperatures are mild and the sun is low, such as in the early morning or evening.

In addition to being wise about when you spend time in the sun, you can do the following to prevent heat stroke.

Drink plenty of fluids, such as water and sports drinks that can help your body maintain its electrolyte balance, when spending time outdoors. In addition, avoid caffeinated beverages like coffee, soda and tea as well as alcohol.

Wear lightweight, tightly woven and loose-fitting clothing in light colors.

Always wear a hat and sunglasses when going outdoors, and use an umbrella on especially hot days.

Take frequent drinks during outdoor activities and mist yourself with a spray bottle to reduce the likelihood of becoming overheated.

Heat stroke is a serious threat on hot summer days. Because heat stroke can escalate rapidly, people must be especially cautious and mindful of their bodies when spending time outdoors in the summer.

What are the symptoms of heat stroke?

One person may experience heat stroke differently than another.

In addition, because it develops so rapidly, heat stroke can be hard to identify before a person is in serious danger. But Johns Hopkins Medicine notes that some of the more common heat stroke symptoms include: • Headache • Dizziness • Disorientation, Agitation, or Confusion • Sluggishness or Fatigue • Seizure • Hot, Dry Skin That is Flushed But Not Sweaty • High Body Temperature

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Page 12 • Billings Area News Group - Keeping It Healthy Summer 2019

Top Tips to Get Ready to Run (Family Features) You’ve made the decision to get in shape, and whether your goal is a full marathon or simply a few laps around the neighborhood, there are a few steps to consider taking before you strap on those shoes and head toward the finish line.

Here are tips to help get you ready for the race:

Seek Quality Sneakers - Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances.

Make a Schedule - Try to aim for at least 10 hours of training per week, including three days where you run and two or three days of other physical activity such as cycling or strength training.

To avoid exhaustion, be sure to include at least 1-2 “rest” days per week.

Stick with Water - Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating power of water. As a rule, try to consume at least 6-8 ounces of water for every 20 minutes you run. Proper hydration after the run is also vital.

Go Online - Many websites have training guides for various skill levels or different types of races.

If you have a smartphone, look for apps that can take you through day-by-day workouts to get you marathon-ready.

Nutrition - Filling your body with the proper amount of fuel can help ensure finish-line success.

Load up on quality carbohydrates, such as beans, peas, whole-wheat pastas, whole-grain cereals, apples, brown rice and root vegetables. Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter and soy protein sources, as well.

By following these general rules, you’ll be able to focus on achieving your goal and enjoy the thrill of finishing the race. Find more tips for a healthier lifestyle at eLivingToday.com.

Photo courtesy of Getty Images #13139, Source: eLivingToday.com

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 13

The effects of UV rays on the eyes The sun can be both friend and foe. A warm, sunny day can improve mood and increase levels of vitamin D in the body.

Exposure to sunlight during the day also can help regulate the body’s natural sleep-wake cycle, known as the circadian rhythm.

However, overexposure to the sun can be dangerous as well.

Many people recognize that exposure to the sun can lead to sunburn and long-standing skin damage, but they may not realize that the eyes also are susceptible to damage caused by the sun.

The eye health resource All About Vision warns that extended exposure to the sun’s UV rays has been linked to significant eye problems, including cataracts, macular degeneration, pinguecula, pterygia, and photokeratitis. UV rays come in three types: A, B and C. The atmosphere’s ozone layer blocks virtually all UVC rays, which are the most potent, but UVA and UVB can be dangerous when exposure to the sun is significant.

Exposure to excessive amounts of UV radiation over a short period of time can cause photokeratitis, which is essentially a sunburn of the eye that can cause pain and redness. Prolonged exposure to UV rays without adequate protection may cause lasting damage, says the American Optometric Association. UV rays come from both the sun itself and tanning beds.

Common UV-induced eye conditions.

Cataracts: A clouding of the eye’s natural lens, or the part of the eye that focuses the light a person sees.

Macular degeneration: UV rays may lead to macular degeneration, which is a leading cause of vision loss for older people. The macula is the center portion of the retina, essential for vision.

Pterygium: This is a growth that begins on the white of the eye and may involve the cornea. The growth can eventually impede vision, says the organization Prevent Blindness America.

Sunglasses and other protective lenses are essential to keeping the eyes healthy.

For sunglasses to be effective, they should:

• Block out 99-100% of both UV-A and UV-B radiation • Screen out 75 to 90 percent of visible light • Have lenses that are perfectly matched in color and free of distortion and imperfections • Have lenses that are gray for proper color recognition.

In addition, people can wear wide-brimmed hats to protect their eyes from the sun and harmful UV rays. This will shield the eyes and the delicate skin of the face.

Learn more about protecting the eyes at www.allaboutvision. com, www.aoa.org, or www.preventblindnessamerica.org.

Page 14 • Billings Area News Group - Keeping It Healthy Summer 2019

Healthy ways to build muscle naturally Reshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good.

There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle.

Boost training volume. According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps.

Increase caloric intake. Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables.

Zero in on the eccentric phase of movement. Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective.

Hit muscle groups more frequently. In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various muscle groups twice a week, rather than once, helped maximize muscle growth.

Consider a full-body routine. Working the entire body several times a week also may help one make gains in muscle AFFORDABLE

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growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time.

Fatigue the muscles. Decrease rest periods between sets to encourage quick release in muscle-building hormones.

Have casein protein before bed. Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program. Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed.

Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.

June 27, 2019 - Keeping It Healthy Summer 2019 • Page 15

Knowledge is Power Understanding the rights of nursing home residents (Family Features) An estimated 1.4 million older adults and people with disabilities live in nursing homes, according to the Centers for Disease Control and Prevention. If a nursing home participates in Medicare or Medicaid - and most do - it must meet requirements “to promote and protect the rights of each resident.”

This means nursing homes are required to care for their residents in a way that enhances the quality of life for residents, respects their dignity and ensures they are able to make choices for themselves.

Some states have laws and regulations that establish additional rights for nursing home residents. Some states also guarantee a similar set of rights for people who live in assisted living or similar settings.

Every state, the District of Columbia, Puerto Rico and Guam have an advocate, called a Long-Term Care Ombudsman, for residents of nursing homes, board and care and assisted living facilities and similar residential care facilities. These advocates work to resolve problems affecting residents’ health, safety, welfare and rights. Residents, their families and others have the right to contact their local Ombudsman program to help them understand their rights, learn about community resources and work through problems.

For more information on these rights, and to find your local Ombudsman program, visit acl.gov/ombudsman. The website also provides information on other programs and services available to help older adults and people with disabilities who need help with daily tasks, like getting dressed, bathing or cooking, to receive this support in their own homes. These programs can help delay or avoid nursing home care, guide nursing home residents

looking to transition back into the community and support family members serving as caregivers.

Established by federal law, the “Residents’ Bill of Rights,” states if you live in a nursing home, you are entitled to rights including: • The right to be fully informed in a language you understand of all aspects of your residency.

• The right to participate in all aspects of your care.

• The right to make independent choices based on your needs and preferences.

• The right to privacy and confidentiality.

• The right to safe and appropriate transfer and discharge, including the right to appeal decisions.

• The right to visits from friends, family, providers and other people of your choosing.

• The right to participate in social, religious and community activities.

• The right to organize and participate in resident groups, often called resident councils.

• The right to complain without fear of repercussions.

• The right to be free from discrimination.

• The right to be free from abuse, neglect and restraint.

• The right to adequate medical care and treatment.

• The right to get information about alternatives to nursing homes.

Photo courtesy of Getty Images #14494, Source: Administration for Community Living

Page 16 • Billings Area News Group - Keeping It Healthy Summer 2019