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eople with diabetes (type 1 and 2), even when well-managed, are at high risk of serious flu complications, often resulting in hospitalization and sometimes even death. Pneumonia, bronchitis, sinus infections and ear infections are examples of flu-related complications. The flu also can make chronic health problems, like diabetes, worse. This is because diabetes can make the immune system less able to fight infections. In addition, illness can make it harder to control your blood sugars. The illness might raise your sugar but sometimes people don’t feel like eating when they are sick, and this can cause blood sugar levels to fall. So it is important to follow sick day rules.
Vaccination is the best protection against flu CDC recommends that people with either type 1 or type 2 diabetes, who are six months and older, get a flu vaccine. • Flu shots are approved for use in people with diabetes and other health conditions. The flu shot has a long, established safety record in people with diabetes. • There is a precaution against giving nasal spray flu vaccine to people with diabetes because the safety of the nasal spray vaccine in people with diabetes and some other high risk conditions has not been established. People with type 1 or type 2 diabetes are at an increased risk of developing pneumonia from the flu, so a pneumonia (pneumococcal) vaccine also is recommended for them. A pneumonia vaccine should be part of a diabetes management plan.
Treating influenza There are prescription medications called “antiviral drugs” that can be used to treat influenza illness. Antiviral drugs fight influenza viruses in your body. They are different from antibiotics, which fight against bacterial infections. Antiviral medications may help people with conditions that increase the risk of complications from flu (like diabetes) if given within the first 48 hours after symptoms start. In addition to getting vaccinated yearly, people with diabetes should take everyday precautions for protecting against the flu.
Good health habits can help stop germs
when coughing or sneezing. It may prevent those around you from getting sick.
The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. There also are flu antiviral drugs that can be used to treat and prevent flu. 1. Avoid close contact. Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too. 2. Stay home when you are sick. If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.
4. Clean your hands. Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub. 5. Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose or mouth. 6. Practice other good health habits. Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids and eat nutritious food.
3. Cover your mouth and nose. Cover your mouth and nose with a tissue
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CONTENTS 1
Flu and people with diabetes
3
Ways to boost your health in five minutes or less
4
Five surprising superfoods for baby boomers
6
Manage AFib risk for better health
8
Alternatives to traditional yoga are offered in valley
10
How pets keep us happy and healthy
13
Make snack time count
14
Practicing Mindfulness: How to recapture kids’ attention in an increasingly digital world
16
Vegetables are not just side dishes
18
Why water is your workout buddy
19
Healthy New Year’s resolutions
20
Support groups: You don’t have to go it alone
21
Simple ways to manage pain
22
Loneliness: The most treatable serious senior health issue
24
Gather and share your family health history
26
Protect your vision from digital devices
27
Choosing healthy meals as you get older
28
On your feet all day? Tips to keep feet and legs feeling great
30
Arthritis: Four strategies can help people with arthritis thrive
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Y
ou know those days when your normal schedule gets thrown completely out the window? You’re tired, overrun and can barely think about the next thing on your to-do list, let alone work on your larger goals or concentrate on your health.
“Luckily, major results can stem from small steps, even if they seem inconsequential. These tiny decisions throughout your day add up to create a gradual shift towards change and transformation when it comes to your health,” says Paul Kriegler, registered dietitian with Life Time - The Healthy Way of Life Company. When you’re flying at rapid speed throughout your day and could use a small win, Kriegler suggests trying a few of these five-minute health commitments: Whip up a sustainable energy boost. Think of food as fuel for your body. When you’re busy and on the run, don’t forget to pack healthy lunches and snacks to keep you nourished throughout the day.
• A protein and powdered greens shake is the perfect quick snack or lunch.
• Cut up veggies at the beginning of the week to pack for lunch. • Make a three-ingredient salad with lettuce, a protein and another veggie.
• Throw together stew or chili ingredients for a week of healthy dinners and lunches. Do you have five minutes? Fit in a workout. Kriegler says a workout doesn’t have to (and shouldn’t!) disrupt your entire day. If you find yourself with five minutes to spare, get up and move.
• Plan a healthy menu for dinner tonight or start your healthy shopping list for the week. • Pack your gym bag for tomorrow’s workout.
• See how many pushups you can do in five minutes.
Take time for yourself. “When you’re constantly on the go, remembering to take time for yourself can be a challenge,” says Kriegler. “Whether you have to get up five minutes early or stay up five minutes late, fit in some time to connect with yourself.”
• When you’re at work, run up and down the side stairs of your office.
• Try a five minute meditation to relax your body.
• Fit in two sprints up and down your street before dinner.
• Walk outside for a few minutes of sun and fresh air.
• Do three to six yoga poses to target a particular body part or objective. Find a yoga video that focuses on relaxation or strength.
• Pour yourself a big glass of water to take your supplements with in the morning.
• Work out your kinks with five minutes of stretching or foam rolling.
• Head out to your backyard for five minutes of jumping rope, playing tag with the kids or trying a YouTube exercise video that looks interesting. Plan for the days and weeks ahead. Achieving a goal always involves planning. Find five minutes in your day to make sure you have a healthy plan in place.
• Call someone in your support network for encouragement. This could be a weight loss coach, running or workout buddy, friend or spouse. Although these may seem like minor tips, these small wins can help you on your journey toward a healthier way of life. Article provided by Brandpoint.
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n estimated 77 million baby boomers represent the largest generation of Americans born in U.S. history. Many are embracing their golden years and taking a proactive approach to their well-being. If you are a boomer, you understand nutrition is fundamental to maintaining your health. But do you know some foods are particularly powerful in helping you age well? “Certain foods provide nutrients that are extremely beneficial for baby boomers,” says Kristen Johnson, registered dietician, nutrition expert at On Target Living, and author of the newly released cookbook “Target To Table: Healthy and Delicious Meals One Superfood at a Time.” “Eating these superfoods regularly is one of the easiest yet most impactful things boomers can do for their health.”
Fresh cold water fish “On top of being a delicious lean protein, fish is loaded with omegas-3s that keep our brains healthy as we age,” says Johnson. “EPA and DHA are the type of omega-3 fat found in fish and are especially important for a healthy heart, hormonal balance, energy and mood.” Since most of us don’t have access to fresh, wild-caught or cold-water fish on a daily basis, she suggests taking a highquality cod liver oil daily, like Nordic Naturals Orange-Flavored Cod Liver Oil. “There’s no fishy smell and a quality you can taste,” says Johnson. “Also, cod liver oil naturally contains vitamin D, which is needed to absorb calcium.”
Johnson’s top five superfoods for baby boomers include:
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Super seeds Certain seeds, like flax, chia and hemp seeds, have extensive health benefits and more boomers are incorporating them into their daily meals and snacks. “Flaxseeds and chia seeds are high in omega-3s and fiber and contain antiviral, antifungal and antibacterial properties,” says Johnson. “Hemp seeds are high in healthy omega-6s, along with being high in protein. These super seeds help balance hormones and can also help with digestion.” Easy ways to start incorporating seeds into your daily routine is to add them to smoothies or sprinkle on yogurt or oatmeal.
Super vegetables “Vegetables provide many nutrients, including potassium, fiber, folate, vitamins A, E, C and are alkalizing, meaning they neutralize acids in the body and help your body thrive and stay mineralized,” says Johnson. Try to get a variety of super vegetables into your daily diet including leafy greens, bok choy, broccoli, mushrooms, beets, celery, carrots, onions and garlic. Leafy greens and broccoli are especially high in calcium and vitamin C needed to keep your immune system healthy and prevent sickness. Beets and celery are extremely detoxifying. Garlic is part of the onion family and contributes to a healthy immune system while helping to lower inflammation.
Super fruits “Fruits are packed with flavor and are high in vitamins, minerals, fiber, cancerfighting antioxidants, and are extremely alkalizing,” says Johnson.
Strive to get a variety of super fruits in your daily diet including strawberries, blueberries, raspberries, lemons, limes, apples and bananas. Dried fruits like figs, dates, goji berries and raisins are high in the calming mineral magnesium which helps to relax the mind and body and aid in digestion.
Organic virgin coconut oil Lately there has been a lot of buzz about coconut oil and for good reason, explains Johnson. “Coconut oil is a healthy saturated fat high in lauric, capric and caprylic acids which have antiviral and antifungal properties contributing to a healthy digestion,” she says. “Coconut oil also contains medium-chain fatty acids that can aid in a healthy metabolism.” Try using coconut oil in baked goods or to replace other oils when sautéing or stirfrying. It’s also a fantastic butter substitute on toast and other foods. Article and recipe provided by Brandpoint.
Rise and shine smoothie Start the day on the right foot with this easy-to-make smoothie that features several of Johnson’s recommended superfoods. This recipe can be found on Johnson’s blog at www.targettotable.com. Makes three servings
Ingredients: 2 cups carrot juice 1 cup kale or spinach 1 banana 2 cups frozen or fresh berries 2 tablespoons chia or flaxseeds 2 tablespoons hemp seeds 1 tablespoon Nordic Naturals Orange Flavored Cod Liver Oil
Directions: Mix all ingredients in a blender until smooth.
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pproximately 1.5 million American women live with atrial fibrillation, a heart disorder commonly known as “AFib” that can lead to deadly or life-impairing stroke. For an undiagnosed woman living with AFib, knowing symptoms and risk factors can help mitigate this serious health threat. Women living with AFib can also take steps to manage this condition and their risk for stroke. AFib is a heart rhythm disorder in which the atria – the two upper chambers of the heart – beat rapidly and irregularly. Women with AFib are more likely than men with AFib to have a stroke. And, after the age of 75, an overwhelming majority of people with AFib – 60 percent - are women.
encing AFib may also feel dizzy or short of breath. Some feel chest pain or feel faint. Certain health and lifestyle risk factors make women more susceptible to AFib. Along with age and an existing heart condition, high blood pressure and obesity are major risk factors. Women who drink more than 10 ounces of alcohol a day are also at risk. Other risk factors include diabetes, overactive thyroid, high blood pressure, sleep apnea, lung disease, smoking, caffeine and stress. With or without elevated risk factors, a woman experiencing symptoms should schedule a consultation with a doctor to determine if these symptoms are caused by AFib.
Living with AFib
Diagnosing the condition Up to a third of women with AFib don’t feel symptoms. Others feel tired and experience heart palpitations, which may feel like a fluttering or flopping sensation in the chest or the feeling that the heart is beating too quickly. A woman experi-
Women living with AFib can manage their condition and associated risk for stroke by adopting healthy lifestyle behaviors. Increasing physical activity, adopting a diet that is low in fat, sodium and cholesterol, avoiding alcohol, and moderating stress and blood pressure lev-
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els are all necessary to manage AFib and avoid more serious health problems. AFib patients should choose caffeine-free coffee and herbal tea over caffeinated drinks. Moderate exercise such as walking, biking, swimming, yoga and strength training, combined with good hydration, can significantly improve AFib symptoms and reduce stroke risk. Isolation is a common feeling for women living with AFib. Resources such as WomenHeart’s new Virtual Support Network can help address the need for education and emotional and psychosocial support for women living with AFib. The Network is free and open to all women living with AFib and their caregivers. Learn more about WomenHeart’s free patient support services for women living with heart disease, including AFib, and register to receive free online heart health information at www.womenheart.org.
Chair yoga Lakshmi Voelker, who has studied yoga since 1969, created Chair Yoga in 1982 when one of her students developed rheumatoid arthritis and could no longer practice traditional yoga. In it, students replace the traditional yoga mat with a chair or chairs. They perform many of the same yoga poses, such as mountain, tree and warrior while sitting on a chair; and Lakshmi coaches students through several levels of each pose, depending on their abilities. The tree pose, for example, is normally done standing on one leg with the opposite foot resting against that leg, arms overhead and palms together. In Chair Yoga, you sit, place one leg on the other knee and raise your arms to the best of your ability. Lakshmi says: “I want to make yoga accessible to the broadest audience possible, so I have taken the yoga poses and adapted them to the chair. The chair becomes an extension of your body, allowing you to take full advantage of yoga’s amazing fitness and health potential.” She believes that people with injuries, disabilities or limitations due to knee or hip replacement surgery, for example, can benefit from Chair Yoga.
Alison Harris checks on yoga students posture
Alternatives to traditional yoga are offered in valley By Dori Smith
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yoga class on paddle boards? Yep. On the water in Oahu? Yep. A famous resort in Hawaii recently offered a yoga class on the water. Can you imagine doing a warrior pose on a paddle board? or the tree pose? Nope. Traditional yoga — a system of physical stretches and techniques that is thou-
sands of years old — can be tough enough, even when you’re young. Yoga requires strength and balance. When you’re at “AARP age,” it can be tougher due to aching wrists, weak knees or bad balance. Never fear...there are alternatives to traditional yoga in the Coachella Valley. Those of us in our “upper years” can find classes in chair yoga and restorative yoga.
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Lakshmi has certified more than 1,400 instructors worldwide in Chair Yoga. That includes places such as Dubai, Croatia, Italy, Spain, Hong Kong and Lithuania. She travels across the United States teaching instructors, and has worked with the Mayo Clinic, Rochester, Minn., and the New York City Department of Education. Various places offer chair yoga classes in the Valley, including senior centers — Joslyn in Palm Desert and Mizell in Palm Springs. Also, you can order a DVD produced by Lakshmi that has 35 minutes of step-by-step instructions, 10-minute routines, plus seven minutes of meditation. (www.getfitwhereyousit.com)
Restorative yoga Another form of yoga for all ages and ability levels is Restorative Yoga. Alison Harris teaches it at Evolve Yoga near Old Town La Quinta and at the Eisenhower Wellness Institute in Rancho Mirage.
Lakshmi Voelker performing the tree pose
“I consider restorative yoga poses as ‘active relaxation,’ Alison said. “By supporting the body with props, we alternately stimulate and relax the body to move toward balance.” She has been a physical education teacher for students in kindergarten through eighth grade. Encouraged by her oldest son, Alison started training to become a yoga instructor at the age of 45. She is registered by the Yoga Alliance. All Restorative Yoga poses are done while sitting, reclining or lying on a yoga mat. Students also use blankets, a firm bolster, yoga blocks and an eye pillow (or cloth). In one pose, for example, you recline on your back on a bolster propped up by the yoga blocks. You bend your knees out to the side, with the bottoms of your feet together. Blankets support your knees and arms while you hold the pose for several minutes with the eye pillow covering your eyes. Alison checks every student’s posture, while soft music plays in the background. The signal to slowly come out of a pose is a low, soothing, musical gong. Alison said: “Rest provides the body an opportunity to renew and heal. Countless studies have proven the physical and emotional benefits of restorative yoga. Yoga and meditation, which help stimulate the parasympathetic nervous system are generally beneficial for overall body health and can reduce the effects of stress-related disease.” Classes at the Eisenhower Wellness Center are designed primarily to help people who are recovering from injuries or surgery, such as hip replacement. Class size is limited, so you will need to register in advance and provide a medical history. For more information, visit Alison’s site, www.alisonharrisyoga.com. For Eisenhower information, visit www.emc.org/health-services/ eisenhower-wellness-institute/classes.
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hat’s one of the first things you do when you get home from work or an evening out? For many people, top of the list is enthusiastically greeting their pets. The excitement we feel when playing with or cuddling our animals is more than just a frivolous distraction. According to the Research Center for Human-Animal Interaction at the University of Missouri College of Veterinary Medicine, simply being in the same room as your pet can have a calming effect. “A powerful neurochemical, oxytocin, is released when we look at our companion animal, which brings feelings of joy. It’s also accompanied by a decrease in cortisol, a stress hormone.” (Time, Inc., May, 2014). Brittany Yates, DVM, who treats a wide variety of critters at VCA Desert Animal Hospital in Palm Springs, California, says, “From personal experience growing up in a veterinary hospital, working there and now as a veterinarian, I can confidently say animals have a significantly positive impact on human health. The human-animal bond has been studied for years and
is a vibrant relationship shared between people and their pets.” Dr. Yates observes, “The dynamic of pets in the household has changed over the years from one of ownership and service to now being a part of the family. Now referring to them as our ‘fur child’ or ‘fur sibling,’ the development of this relationship is represented by strong emotions and psychological well-being. This is very evident in our therapy and service-dog community where these animals make a direct impact on the health and welfare of their humans.” Today, animal companions are more popular than ever. The pet population nationwide has been growing dramatically for nearly a half century, from about 40 million pet cats and dogs in 1967 to more than 160 million in 2006. About two-thirds of U.S. households now own at least one pet. (NIH Office of Communications). Publications by the National Institutes of Health (NIH) have reported that people and animals have a long history of living together and bonding. Perhaps the oldest evidence
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of this special relationship was discovered a few years ago in Israel—a 12,000-year-old human skeleton buried with its hand resting on the skeleton of a six month-old wolf pup. NIH researchers consider the bond between animals and humans to be a strong part of our evolution. The health benefits seem to be significant, as well. Researchers at the State University of New York at Buffalo discovered that in people already taking medication for hypertension, their blood pressure response to stress was cut by half if they owned a cat or dog. One NIH study found that among married couples, the pet owners were found to have lower heart rates and blood pressure, whether at rest or when undergoing stress tests, than those without pets. Pet owners also seemed to have milder responses and quicker recovery from stress when they were with their pets than with a spouse or friend. Dr. Yates says, “The overall reduction in stress pets provide is a prime example of the benefits they provide, and it’s some-
thing I experience personally. As a veterinarian, I not only take on the emotions of the animals but also their owners. I am very sensitive to the bond that pets and owners share. This can be especially taxing on the psyche when a beloved pet is sick or ready to cross the rainbow bridge. In emergency situations, I often find myself establishing a relationship with an owner while trying to save his/her pet’s life, and this can be stressful. After a long and tiring shift, I want nothing more than to come home to my fur family to de-stress and feel their love and excitement to see me.” Some studies suggest that furry pals can help to improve our cardiovascular health. One NIH-funded study looked at 421 adults who’d suffered heart attacks. A year later, the scientists found that dog owners were significantly more likely to still be alive than non dog-owners, regardless of the severity of the heart attack.
2013, the American Heart Association reviewed numerous studies examining the effects of pet ownership on cardiovascular disease risk and concluded that having an animal is associated with a reduction in risk and increased survival among patients.
It makes sense that lower cholesterol, stress, and blood pressure levels combined with increased fitness through energy spent walking our dogs may add up to a reduced risk of cardiovascular disease. In
Several studies have shown that dog owners may get more exercise than the rest of us. One NIH-funded investigation found that dog owners who regularly walked their dogs were more physically active and less
likely to be obese than those who didn’t own or walk a dog. Another study supported by NIH found that older dog walkers had greater mobility inside their homes. There is scientific research suggesting that the earlier in life that children are exposed to pets, the more well-adjusted they are and are more likely to have stronger immune systems. In a study published in Clinical & Experimental Allergy, chilStory continues on page 12
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10 MOST POPULAR CAT BREEDS
The Persian The Maine Coon The Exotic
Remember your daily dose of pet cuteness
The Siamese The Abyssinian The Ragdoll The Birman The American Shorthair The Oriental The Sphynx
10 MOST POPULAR DOG BREEDS
Retrievers (Labrador) German Shepherds Retrievers (Golden) Bulldogs Beagles Yorkshire Terriers Poodles Boxers French Bulldog Rottweilers If you’re looking to adopt, please visit one of the following shelters. Palm Springs Animal Shelter www.psanimalshelter.org Coachella Valley Animal Shelter www.animalsamaritans.org Loving All Animals www.lovingallanimals.org
Story continues from page 11 dren who were exposed to pets before they were six months old were less likely to develop allergic diseases, hay fever, and eczema as they got older. Pet therapy is often used in programs designed for prisoner rehabilitation, children with autism and those that help seniors or those confined to the home to combat depression. Dr. Yates says, “I have been involved with programs for elderly people in homes and children with speech impediments (known as READ, Reading Education Assistance Dogs) where dogs and cats were brought in to help comfort those involved and encourage a positive atmosphere. The animals provide a sense of companionship, trust, and loyalty to these people who often experience loneliness, withdrawal and depression, especially when in hospitals or assisted living homes.” Dr. Yates points out that we often forget how important a sense of touch and belonging is. She says, “Like dogs, humans are predominantly pack animals that coexist with each other and communicate in verbal and non-verbal mannerisms. In hospitals and assisted living homes, the people may be lonely and depressed because of the lack of interaction and touching. Therapy animals thus serve to alleviate those feelings. In terms of children with speech impediments, the process of trying to read out loud and receive constructive criticism
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in return can often be very frightening and intimidating. Dogs help promote self-esteem in these children and provide a sense of comfort and well-being while building confidence. The kids make progress when they don’t feel judged.” And, pet-human love may be a two way street. Dr. Yates believes that, in their own way, animals develop a sense of affection towards us. She says, “This is probably more a case of animal ‘sentience,’ which refers to the ability to feel, perceive and experience things. I’ve observed real animal emotion when I am caring for critical hospitalized pet patients that are quiet and appear depressed by the isolation they are in while they heal. The happiness these animals experience when their families come to visit or pick them up is something I would describe as love.” The relationship between humans and animals is more complex than it seems, and research is on the rise about the beneficial impact our pets have upon our happiness, well-being, and physical and mental health by organizations such as the National Institute of Health (NIH), American Veterinary Medical Association (AVMA), American Association of Human Animal Bond Veterinarians (AAHABV) and many more, according to Dr. Yates. So when you’re planning your health regimen, be sure to remember your daily dose of nose nuzzling, fur stroking and overall pet cuteness.
they are great to throw in a baggie for a snack or add as a granola topping on yogurt. Raw veggies can be easily carried in a baggie and while they taste great cold and crunchy, you can enjoy them at room temperature, too. Experiment with different flavors for variety: zucchini, squash and broccoli are all tasty choices alone or dipped in low-fat dressing or hummus. For the kids, get creative and make snack time enjoyable. Serve little ones a variation of ants on a log, filling celery sticks with soynut butter before placing the raisins on top, which makes for a school-friendly option without nut allergens. Smoothies made with soymilk, soy yogurt or tofu are a fun way to get your protein and key nutrients on the go. This smoothie takes five minutes to make and packs 12 grams of protein, along with a healthy kick of vitamin A, vitamin C and iron. Find this and more protein-rich snacks for your busy lifestyle at www.soyfoods.org and www.soyconnection.com/recipes/ index.php.
D
uring this busy time of year, it’s easy to let nutrition slide. That’s why it’s important to have healthy snacks ready to take with you so you can keep your energy up while you’re on the go. Choosing wisely will let you get the most out of your snacks. For example, soy is a complete plant protein that contains all nine essential amino acids needed for human growth and health, and it’s lower in saturated fat and higher in fiber than other animal protein sources. Beyond nutrition, choosing the right snacks can help keep hunger at bay so you can focus on shuttling from one activity to the next. Research has shown that soy fiber and protein – found in snacks such as edamame and many nutrition bars keep you feeling full longer and help you avoid the temptation of sugary on-the-go foods filled with empty calories. “When my customers are looking for snack ideas, I advise them to layer pro-
tein, fiber and carbohydrates,” said registered dietitian Peggy Balboa, a supermarket nutritionist with Mariano’s grocery stores in Chicago. “This is key to feeling full longer, and soy has it all. For example, adding half a cup of soy nuts to trail mix can provide four grams of fiber, 18 grams of protein and 15 grams of carbohydrates. Choose ingredients from the grocery bulk section, add the mix to a snack baggie, and you’ll have a grab-n-go snack for a mid-afternoon energy boost.” When every minute of your busy day counts, make your snacking count, too, with these nutritious ideas: Make your own trail mix, filled with a combination of salty and sweet flavors and a blend of textures to satisfy your cravings. Pretzels and nuts, such as soynuts or roasted edamame, add a delicious crunch, while dried fruits and berries lend a softer sweetness.
GO GREEN SOY SMOOTHIE Prep time: 5 minutes Servings: 1 • 1 cup light or unsweetened vanilla soymilk • 1/2 banana, cut into pieces and frozen • 1/2 ripe pear, cored and chopped • 2 cups baby spinach Puree all ingredients in blender until smooth. Serve immediately. Nutritional information per serving: 230 calories; 5 g total fat; 0 mg cholesterol; 100 mg sodium; 636 mg potassium; 36 g total carbs; 10 g dietary fiber; 8 g sugars; 12 g protein. Percent of daily recommended intake: 111 percent vitamin A; 49 percent vitamin C; 26 percent iron.
Protein-packed versions of your favorite cereals are now on the market, and
FALL 2015 | HEALTHY LIFE CHOICES | 13
I
t’s no secret that kids’ attention spans are notoriously short. Remind a middle schooler to take his lunch and chances are he’ll forget in the time it takes to walk across the kitchen – with the odds increasing tenfold if he’s got a cell phone in hand. Try to converse with a younger child about his school day and you’ll likely be competing with a video game or some other distracting uplink on a digital tablet. Technology has made it easier than ever to fracture attention into smaller and smaller bits. In our multi-tasking society, it’s become de rigueur to always be thinking or doing more than one thing at a time. This may up our rate of accomplishment but at the same time it’s driving stress levels higher and robbing us of the ability to enjoy life in the present moment. It could be argued that kids are even more susceptible to the pitfalls of technology having never lived in a world without cell phones and PCs. Many adults have begun to cope with the ramped-up stresses of today’s world by turning to a concept known as mindfulness. If distraction is the devil of our age, then mindfulness may be its panacea. Introducing the idea to children at a young age might not be a bad idea either.
Mindfulness is intended to help practitioners calm a busy mind, live in the moment, be less affected by things that have happened in the past or will happen in the future. It’s rooted in Eastern philosophy, specifically Buddhism. Its spiritual aspect might be appealing to some, a turn-off for others so that’s why mindfulness advocates like to promote a commonsense approach. If you think of attention as a muscle, and you want to strengthen that muscle, it makes sense to exercise it.
able to lengthen the time devoted to this practice each day. With kids, however, aim for 1 to 5 minutes a day ….. and only if the child wants to do it. In other words, it’s okay to suggest that your children join you in your mindfulness practice but don’t force the issue. “Don’t let mindfulness become another task, another burden, because then they’ll develop a relationship of resistance to it,” Cowan says. If you sense reluctance, back off and wait several months before introducing the idea again.
Starting at a young age, parents can encourage children to practice mindfulness in a number of ways. First and foremost, you have to model the behavior yourself. “If you want there to be mindfulness in your home, it has to start with you,” says Megan Cowan, co-founder and director of Mindful Schools, a San Francisco Bay Area-based program that seeks to integrate the practice of mindfulness into education.
Consistency is also key. You’ll have more success establishing a mindfulness practice by committing to the same place, same time, and same length each day. With younger kids, try folding it into the bedtime routine. During this natural winding down phase of story time and tucking into bed, include a minute of mindful breathing. For families with older kids, pick a mealtime when everyone is present and try observing a minute a silence or taking a few mindful breaths before beginning to eat. “Establish really simple, really short routines that can become integrated but don’t have to feel like you’re taking time away from something else that needs to be done,” Cowan says.
Begin by setting aside a period of time each day to be still and sit in silence. Yes, it’s akin to meditation and as an adult you may be
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The idea of practicing mindfulness to combat today’s stresses and increase focus can be attributed to Jon Kabat-Zinn, a MITeducated scientist. He developed a curriculum called Mindfulness Based Stress Reduction (MBSR) in 1979 and presently close to 1,000 certified MSBR instructors teach mindfulness techniques across the U.S. and in more than 30 countries. Naturally, neuroscientists have followed close behind to determine if any of it really works. Studies have shown practicing mindfulness really does affect the nervous system in a positive way. Cowan has observed that if there’s a tendency in a child towards worry, anxiety or overexcitement, a regular short length of mindfulness practice can actually start to shift his or her ability to handle those experiences. “Mindfulness is not just about being calm. Mindfulness is about learning to navigate the entire spectrum of our emotional experience,” she says. As a parent, it’s a good idea to establish some familiarity with mindfulness and moments of calm in your children because trying to evoke this state in moments of exasperation or stress is often futile. If you encourage them to practice mindfulness when there’s no overt challenge, their system will be more primed to access a state of calm or hit a pause button instead of acting habitually when a stressful situation does occur.
Individuals can be mindful of anything – seeing, hearing, tasting, smelling, touching. They can be mindful of thinking, mindful of washing the dishes, mindful in conversation. It’s even possible, with practice, that your middle-schooler will put his cell phone down for a minute and be mindful in a conversation with you! Still it’s a mistake to assume mindfulness creates some sort of perfect state where we always do one thing at a time and are always calm when multiple things are happening. “It’s less about aiming for perfection as a parent or as a human being and more about aiming for a shift in our relationship to the varying experiences of chaos and surprise and challenge in our lives,” Cowan concludes.
HOW TO GET KIDS TO PRACTICE MINDFULNESS • Model it yourself • Never force the idea upon them • Aim for 1-5 minutes each day
HOW TO BREATHE MINDFULLY • Maintain your usual breathing pattern • Focus on the air you inhale and the air you exhale count your breaths in pairs: Inhale, exhale, one. Inhale, exhale, two, and so on for five counts. If your mind wanders, note what you were thinking about and return to counting your breaths.
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By J. Warren
• 2 eggs
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• 8 oz. of grated Mozzarella cheese (you’ll need an additional 2-4 oz. to top the assembled lasagna)
plant based diet has long been heralded as the best choice for a healthy lifestyle. But if you’re not a vegetarian that might not be as appealing. However, vegetables can be used in many non-traditional ways to create tasty meals. Unlike the trend a few years ago to “hide” vegetables in foods, especially for kids, today’s recipes celebrate the versatility of vegetables to make favorite dishes healthier yet still full of flavor.
Eggplant Parmesan is an Italian dish that uses eggplant as the star ingredient. It is a dish many of us have eaten and probably many have tried to cook at home. But what about using spaghetti squash to make traditional spaghetti? After trimming the squash on both ends and halving lengthwise, remove and discard the seeds then roast in the oven, cut side down in a 400 degree oven for about 25 minutes. Simply scrap the flesh into “spaghetti” strings with a fork then toss with butter and Parmesan cheese. Another family favorite is lasagna, but instead of using noodles, substitute zucchini. I like to make a meatless version, but you still could add lean ground beef or even ground chicken or turkey to keep it healthy.
Zucchini lasagna (serves eight)
Starting with 4-5 medium size zucchini, you’ll cut them lengthwise using a mandolin. Set the thickness to 1/16” and carefully slice to create your zucchini noodles. In a medium size mixing bowl combine: • 16 oz. of Ricotta cheese
• 3 cups fresh spinach leaves • 3 tablespoons grated Parmesan and Romano cheese • 1/4 cup shaved Parmesan and Romano cheese • 1-3 tablespoons each of dried thyme, sage and basil to taste/preference (sometimes I substitute fresh basil leaves chopped fine instead of dried) • Mix well, set aside You’ll need one 25 oz. jar of your favorite sauce, I like a tomato/basil sauce, but you can use traditional or any tomato-based sauce you prefer. You will also need one 14.5 oz. can of diced tomatoes. I like lowsodium brands since you use so many cheeses in the mixture. You can combine the sauce and diced tomatoes together in a bowl to make it easier to add to the layers of the lasagna as you assemble. Preheat your oven to 350 degrees as you begin to assemble the lasagna in a 9 x 12 baking dish. At the bottom of the dish add a layer of sauce. Take some of your zucchini noodles and make a layer, slightly overlapping, all the same direction. Once the entire bottom of the baking dish is covered in a layer of zucchini noodles it is time to add a layer of the cheese/spinach mixture. Add several spoonfuls of cheese mixture and then spread evenly over the top of the zucchini noodles. Try to cover all the noodles to the edges of the dish. Then add a layer of equal parts sauce and diced tomatoes, covering the cheese mixture. Then it’s time for another layer of zucchini noodles. However, this time lay them in the opposite way you laid the bottom lay-
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er. Repeat layer of cheese/spinach mixture (that should finish the mixture) and a layer of sauce and diced tomatoes. Add a final layer of zucchini noodles, again rotating the direction of the noodles, slightly overlapping. Finish by covering the noodles with the remaining sauce then top with 2-4 oz. of grated Mozzarella cheese. You are now ready to bake. Put the uncovered baking dish in the oven for 40-45 minutes, until the cheese on the top is melted and slightly browned. Remove from the oven and let sit for 20-30 minutes before slicing and serving, you can cover with foil during this time to keep warm.
Cauliflower
Cauliflower Pizza
Another vegetable that is very versatile is cauliflower. You can slice a head of cauliflower crosswise into ½” steaks and grill in place of meat, you can boil and mash it in place of potatoes as a side dish or my new favorite way to use it is to rice it (finely chop) and create pizza dough! This is something that has become more popular, with many variations and recipes available. After you have riced a head of cauliflower in a food processor, boil it in
a pot in about an inch of water, cook for 4-5 minutes. Drain into a strainer and let slightly cool (so you can handle it). Then one of the best tips I learned to ensure a crispy “pizza” crust is to use a clean, thin kitchen towel and place all the cauliflower in the towel, tighten and then squeeze to get all the excess water out of the cauliflower. Once you’ve done this, you can combine the cauliflower, an egg, parmesan cheese and spices like oregano or basil in a mixing bowl to make the dough. Mix thoroughly, then place onto a baking sheet lined with parchment paper. Spread evenly on the pan keeping the dough about 1/3” thick. Bake for 30-40 minutes at 400 degrees. Once golden brown, take out and add your favorite pizza toppings, including sauce, and even meat (I like to add sausage). Add grated Mozzarella cheese on top and then return the pizza to the oven until the cheese is melted and slightly browning, remove from the oven and slice and serve. These are just a few of the many ways to use vegetables in place of traditional ingredients to make dishes healthier, satisfying and delicious.
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f you think drinking water during a workout is just about keeping your mouth from drying out as you pant your way through each set, think again. In addition to keeping you comfortable, staying hydrated is a necessary aspect of any healthy workout.
Your body is composed of 60 percent water, but on average, you lose two-five percent of your body weight from water loss every time you work out. Once you get into your workout groove, you may find it hard to stop, even for a water break. What you may not realize is that water is an essential nutrient that keeps your muscles primed, blood flowing and the nerves in your brain firing. Taking a break to replace what you lose while exercising is actually a good way to keep your workout going. The evaporation of sweat helps cool the body during exercise, but this diminishing hydration can lead to poor performance and even possible injury. Make the most of your workout and stay fit with these helpful hydration tips from the Army National Guard’s Guard Your Health campaign:
ter content in your skin helps it perform its protective functions, including limiting damage from the sun. Make sure to drink plenty of water before, during and after any time spent in the sun. Learn to recognize signs of dehydration, so you can take steps to reverse it. Early signs include muscle cramps and fatigue, while a dry mouth, headaches, dizziness, slurred speech and confusion all signal advancing dehydration. If your extremities become swollen or you become feverish, medical attention is necessary. Another way to check your hydration level is by monitoring your urination. Urine should be clear or light yellow, and you should urinate every two to four hours. If you find yourself dehydrated and water isn’t available, a melon, orange, celery, cucumber or bell pepper can help replenish your body’s water content. Make it a post-workout practice to replenish electrolytes with a banana, dates or coconut water.
Plan to drink water before, during and after exercise to prevent dehydration and help enhance performance. Sip a 16-ounce bottle of water every hour while working out.
It’s important for everyday health to keep well-hydrated away from the gym, too. Staying properly hydrated helps regulate your body temperature, weight and mood. Keep a refillable bottle of water with you wherever you go, and if you need a touch of flavor, add lemon, lime, pineapple or cucumber for a refreshing twist. Aim to drink 50-75 percent of your body weight in ounces of water each day to stay hydrated.
Outdoor workouts require extra hydration, even during cooler weather. The wa-
For more health-related tools and information, visit www.guardyourhealth.com.
Cool, plain water is the best drink to replace the fluid lost as sweat and help regulate your core body temperature.
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Healthy
New Year’s resolutions
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ew Year’s resolutions are a bit like babies: They’re fun to make but extremely difficult to maintain.
Each January, roughly one in three Americans resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75 percent of people stick to their goals for at least a week, less than half (46 percent) are still on target six months later, a study found. It’s hard to keep up the enthusiasm months after you’ve swept up the confetti, but it’s not impossible. This year, pick one of the following worthy resolutions, and stick with it. Here’s to your health! LOSE WEIGHT: The fact that this is perennially among the most popular resolutions suggests just how difficult it is to commit to. But you can succeed if you
don’t expect overnight success. “You want results yesterday, and desperation mode kicks in,” says Pam Peeke, MD, author of Body for Life for Women. “Beware of the valley of quickie cures.” Also, plan for bumps in the road. Use a food journal to keep track of what you eat and have a support system in place. “Around week four to six...people become excuse mills,” Dr. Peeke says. “That’s why it’s important to have someone there to get you through those rough times.” QUIT SMOKING: Fear that you’ve failed too many times to try again? Talk to any ex-smoker, and you’ll see that multiple attempts are often the path to success. Try different methods to find out what works. “It’s one of the harder habits to quit,” says Merle Myerson, MD, director of the Cardiovascular Disease Prevention Program
at St. Luke’s and Roosevelt Hospitals, in New York City. “But I always tell people to think of how much money they will save.” CUT YOUR STRESS: A little pressure now and again won’t kill us; in fact, short bouts of stress give us an energy boost. But if stress is chronic, it can increase your risk of — or worsen — insomnia, depression, obesity, heart disease and more. Long work hours, little sleep, no exercise, poor diet, and not spending time with family and friends can contribute to stress, says Roberta Lee, MD, an integrative medicine specialist at Beth Israel Medical Center, in New York City, and the author of “The Super Stress Solution.” GET MORE SLEEP: You probably already know that a good night’s rest can do wonders for your mood and appearance. But sleep is more beneficial to your health. A lack of sleep has been linked to a risk of obesity and type 2 diabetes. And sleep is crucial for strengthening memories (a process called consolidation). So take a nap - and don’t feel guilty about it.
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enise Latini, RN manager of the Eisenhower Memory Care Center and facilitator of their Alzheimer’s Family Support Group, describes its services; “Support groups are a lifeline for family caregivers – to learn how to be better caregivers and to learn to live again! A support group has many aspects besides connecting with someone who has or is experiencing exactly what you may be experiencing.” We focus on: • Better training our caregivers – providing tools on how to be the best caregiver, by taking care of self. • Synergy of the group can help problem solve situations. Many caregivers are at different stages of their journey – through the group we find commonalities and solutions.
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ne of the many support groups in the Coachella Valley can be a helpful resource to those facing a major illness or a stressful life change.
You don’t have to go it alone Perhaps the granddaddy of all support groups is Alcoholics Anonymous, which currently has a regular worldwide attendance of more than 2,000,000 in more than 115,000 groups. Since its founding in 1935, it has helped millions of women and men deal with the disease of alcohol addiction. In the Coachella Valley alone, there are 425 meetings a week, not counting dozens of meetings in Spanish. For details, visit www.aainthedesert.org or www.aaintcoachella.org. The respected Mayo Clinic in Minnesota talks about the importance of support groups on its website: “Support groups bring together people facing similar issues, whether that’s illness, relationship problems or major life changes. Members of support groups often share experiences and advice. It can be helpful just getting to talk with other people who are in the same situation. “While not everyone wants or needs support beyond that offered by family and friends, you may find it helpful to turn
to others outside your immediate circle. A support group can help you cope better and feel less isolated as you make connections with others facing similar challenges. A support group shouldn’t replace your standard medical care, but it can be a valuable resource to help you cope.” Support groups are many and varied. They usually share a common interest or health concern. There are many that deal with breast cancer, diabetes, heart disease, caregiving or addiction, for example. Support groups are not the same as group therapy sessions. They are often established by a layperson with the condition or by someone interested in it, such as a family member. Groups can also be formed by nonprofit organizations, advocacy organizations, mental health clinics or other organizations. Groups exist by phone and on the Internet as well as in person. Sometimes professionals lead the group. Other times they are led by group members. Groups can be located by asking health care professionals, chaplains or people with the conditions; by searching the Internet; by contacting local community and senior centers, libraries, churches, mosques and synagogues; and by contacting local or state organizations concerned with a particular disease or condition.
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• Impart knowledge of the disease, providing resources, education and a safe place to talk about what’s happening and dealing with a myriad of emotions. • Exposure to a different reality a new way of living and coping – You’re not alone! In the Coachella Valley, Eisenhower Medical Center in Rancho Mirage offers a wide variety of support groups for those dealing with many concerns. There are six cancer groups, for bladder cancer, breast cancer information, cancer patients and caregivers, metastatic breast cancer, myeloma and prostate cancer. Some meet weekly, others meet monthly. EMC also sponsors groups for those recovering from heart issues, diabetes, Alzheimer’s caregivers, adults molested as children, bariatrics, bereavement, lung disease, osteoporosis, those with ostomies and behavioral health. Go to emc. org and click on Support Groups under the Calendar dropdown menu. For other choices, check with Desert Regional Medical Center, JFK Memorial Hospital, your place of worship, your physician, community and senior centers, the LGBT Center in Palm Springs, libraries and the Internet. There are many opportunities to receive help. You only need to take the first step.
Simple ways to manage pain To help reduce and prevent pain, Omron has partnered with Braganza to provide five easy tips to keep you doing the things you love while helping minimize pain and keeping that spring in your step this winter: SIT TALL: If you have a desk job, proper posture can help to reduce back pain as you age. Sit with your back straight with your shoulders back; distribute your body weight evenly on both hips, bend your knees at right angles and keep your feet flat on the floor.
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ooner is better when it comes to managing nagging aches and pains that can hamper your healthy lifestyle. In fact, the coming winter months are when pain pops up the most for people of all ages, according to celebrity trainer Ramona Braganza. Keys to keeping active and pain-free are getting ahead of pain and preventing it from becoming a larger problem that is harder to handle.
BE FLEXIBLE: Whether it’s weekly yoga, or standing up and stretching between long periods of sitting, flexibility can help you stay fit and strong. One simple stretch: stand with your feet shoulder width apart, place hands on your lower back with finger tips pointing down, slowly lean back as far as comfortable while looking up at the ceiling, then return to start. Repeat five times. EAT SMART: Reduce the risk of inflammation by incorporating anti-inflammatory
foods such as tomatoes, olive oil, nuts, fatty fish, fruits and vegetables into your diet as much as possible. MASTER THE BASICS: Shoveling, pushing furniture and even gardening can be hard on your muscles, so it’s important to keep them strong in order to prevent pain. For safe and proper training techniques, visit ramonabraganza.com. POWER UP TO REDUCE PAIN: A proven therapy often used by physical therapists that you can get without a prescription is TENS (Transcutaneous Electrical Nerve Stimulation), which offers a practical solution to your everyday pain management needs because it’s portable and can help lessen the need for pain medication. Omron offers one of the most powerful TENS units on the market and it is 100 percent drug free. For more ways to keep those aches and pains at bay, especially as the temperature drops, visit www.omronhealthcare.com.
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hile Americans tend to associate the holidays with togetherness, joyful occasions and feelings of warmth and happiness, the season can also worsen feelings of loneliness and isolation for some people – especially older adults. Loneliness is not only bad for seniors’ mental health, it can affect their physical wellbeing as well. “The holidays can present families with an opportunity to spot signs of loneliness in their older family members and take steps to do something about it,” says Dr. Kevin O’Neil, chief medical officer of Brookdale Senior Living. “Isolation and loneliness in seniors can lead to debilitating depression, high blood pressure, dementia and shorter life spans. Time and time again we see that when seniors overcome loneliness, make new friends and feel a part of a caring community, they’re happier and their physical health improves.” Research illustrates the link between loneliness and the advancement of dementia, deterioration of physical health
and shortened lifespans. Conversely, multiple studies show feeling connected and happy is good for your health and can lead to a longer lifespan. What’s more, happiness really can be contagious. In fact, one study by researchers at the University of California and Harvard University found surrounding yourself with happy people can make you more likely to become happy yourself.
They give verbal cues, such as complaining they have no friends, feel confined to their home, have no one to talk to or severely miss a long-deceased companion.
“Social connections are vital for people of all ages,” O’Neil says. “Emotional ties are even more important for seniors, yet they are also more vulnerable to losing those bonds through the death of a spouse, grown children busy with their own lives or the relocation of a long-time friend who moves closer to be near their own family.”
Their eating habits have changed. Seniors who are feeling isolated and depressed may lose their appetite, or engage in unhealthful comfort eating.
As families gather for the holidays, they should be alert to signs their elders are feeling lonely or isolated, including: Your loved one has suffered a loss, either the death of a spouse or friend, or relocation of a long-time cohort.
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They exhibit signs of depression, including trouble falling asleep, irritability, loss of appetite and disinterest in activities that used to excite them.
Personality or behavioral changes are evident. Your normally stoic loved one has become tearful, a chatty person becomes quiet, or an out-going personality is now withdrawn. They become “clingy,” holding a handshake or hug longer than normal, and becoming upset when it’s time for a visit to end.
They complain of pain or health issues that the doctor can’t explain. In some cases, the “illness” may be an attempt to get attention. In other cases, it can be a physical response to loneliness. A person who was once very capable may begin to have difficulty managing daily tasks or their finances. “It’s vital seniors stay connected,” O’Neil says. “Every Brookdale Senior Living community has resident programming, activities and opportunities for seniors to develop closer relationships.” He recommends some tactics to help seniors combat loneliness: Get moving. Physical exercise increases the body’s level of “feel good” hormones, and can contribute to improved sleep, as well as fewer aches and pains. Seniors should get 30 minutes of moderately intense exercise per day, and if you exercise with companions, you’re also reaping the social benefits of the activity. Sit down with a friend or family member and watch a funny movie or TV show
together. Laughter’s positive effects on the mind and body are well documented. Laughing together improves mood and can make people feel more connected. Make new connections. Sit with someone at lunch whom you don’t know well. Ask a neighbor to go for a walk with you. Join a club or social organization. Help yourself feel better by helping others. Volunteering has many positive effects on mental health. When you volunteer your time to help others, you’ll feel good about your actions and also expand your opportunities to meet new people.
Learn something new – it’s not only good for cognitive health, it gives you the chance to make new connections with other students. Take a craft class, go to a personal finance seminar or take a cooking class. “Loneliness can be a serious health issue for seniors,” O’Neil says. “Fortunately, it’s also one of the most treatable.” Visit www.brookdale.com to learn more about senior living and for tips on combating loneliness. Article provided by Brandpoint.
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f you are concerned about a disease running in your family, collect your family health history and talk to your doctor at your next visit. A doctor can evaluate all of the factors, including family health history, that may affect your risk of diseases and can recommend ways to reduce that risk.
having a baby with this condition. Knowing your risk is important so that you can find and address potential health problems early. There may also be steps you can take to reduce your risk, such as taking folic acid to help prevent spina bifida. Remember to collect family health history from the baby’s father, too.
Knowing your family health history can benefit you at any age
• Children: Many genetic disorders are first detected in childhood, and knowing about a history of a genetic condition in your family can help your child’s doctor find and treat the condition early.
The holiday season offers many opportunities for your family to share a meal— and your family health history. You and your family members share genes, and you may also have similar behaviors, cultures and environments, each of which may affect your risk of developing health problems. Family health history takes all of these factors into account. Everyone in your family can benefit from knowing your family’s health history and sharing this information with his or her doctor. • Before and during pregnancy: If you have a family health history of a birth defect or genetic disorder, like sickle cell disease, you might have a higher risk of
• Young adults: A family health history of chronic diseases like diabetes or heart disease can mean that you should start screening tests earlier. For example, if you have a family health history of early onset heart disease, it is recommended that you start cholesterol screening at age 20. • Adults: Family health history can help your doctor decide what screening tests and other interventions you need and when. For example, if you have a grandmother, aunt, mother or sister who had breast cancer before age 50, you may want
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to talk to your doctor about whether cancer genetic counseling might be right for you. • Older adults: If you are one of the older members of your family, you may know more about diseases and health conditions in your family especially in relatives who are no longer living. Be sure to share this information with your younger relatives so that you may all benefit from knowing this family health history information. No matter what their ages are, everyone in your family can benefit from a healthy lifestyle, such as eating healthy, being physically active and not smoking. Are you ready to collect your family health history but don’t know where to start? Here’s how!
How to collect your family health history The Surgeon General’s My Family Health Portrait is a free web-based tool that can help you and your family collect and organize family health history information. My
Ask questions. To find out about your risk for chronic diseases, ask your relatives about which of these diseases they have had and when they were diagnosed. Questions can include: – Do you have any chronic diseases, such as heart disease or diabetes, or health conditions such as high blood pressure or high cholesterol? – Have you had any other serious diseases, such as cancer or stroke? – How old were you when each of these diseases was diagnosed? Family Health Portrait allows you to share this information easily with your doctor.
– What is our family’s ancestry – what country did we come from?
First step is to talk to your family. Write down the names of blood relatives you need to include in your history. The most important relatives to include in your family health history are your parents, brothers and sisters, and your children. Next, you may want to talk to grandparents, uncles and aunts, nieces and nephews, and half-brothers and halfsisters.
– For relatives who have died, be sure to ask about cause and age of death. Record the information. Write this information down, and be sure to update it from time to time. To organize the information in your family health history you could use a free web-based tool such as My Family Health Portrait.
Share family health history information with your doctor and other family members. Your family health history can give you an idea of your risk for chronic diseases like cancer, heart disease and diabetes, but it is not the only factor to consider. If you are concerned about diseases that are common in your family, talk to your doctor at your next visit. A doctor can evaluate all of the factors, including family health history, that may affect your risk of some diseases, and can recommend ways to reduce that risk. A new update to My Family Health Portrait now lets you know your risk (increased, not increased) for diabetes and colon cancer based on your family health history and other risk factors. Even if you have a high risk family health history of diabetes, colon cancer or another condition, that does not mean that you or your family members will definitely get that disease. It is important that you talk to your doctor about steps that you can take to lower your chances of getting the disease. You have already taken the first step by learning about your family health history!
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Protect your vision from digital devices
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igital communication has become an integral part of daily life. Smartphones and tablets are pocketsized personal assistants with appointment reminders, news and a means of keeping in touch with family and friends. Living multi-screen lives may aide productivity, but eye health professionals are increasingly worried about the consequences of “digital vision.” Over the past two years, time spent with digital devices has increased 49 percent, according to data from online measurement firm comScore. Handheld devices are leading the way: time using smartphones jumped 90 percent and tablets surged 64 percent. However, some studies suggest all that time squinting at the phone may cause users to squint at everything else. Research housed through the Vision Impact Institute has shown that nearsightedness is rapidly rising in East Asia, Europe and the United States, especially among younger people. Research is pointing to factors other than genetics,
such as behavior and environment, as the cause of this epidemic of shortsightedness. The common denominator seems to be time spent using digital devices. While not seeing distances clearly can be frustrating, even dangerous when driving, it can be corrected with eyeglasses, contact lenses and refractive surgery. However, high myopia has been associated with a greater risk for ocular disorders, including retinal detachment, glaucoma and cataracts. “We’re good about getting the annual physical and dental check-up, but often we aren’t as diligent about seeing the eye doctor once a year,” said Maureen Cavanagh, president of the Vision Impact Institute. “As we turn more and more of our daily routines over to digital devices, we need to place a greater emphasis on scheduling regular eye exams to correct problems such as myopia and monitor for associated risks.” In addition, Cavanagh points to several small steps all digital users can take to make their devices healthier for their eyes:
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• Make sure the settings are adequate – increase screen font size and improve the contrast. Always use good lighting, but avoid glare on small screens. • Exercise your eyes just as you exercise your body. Every few minutes, look up from the screen and focus on something in the distance. This exercise helps prevent eye strain and uses more of your ocular muscles. And don’t forget to take breaks occasionally. • Get outside. Sunshine can be the antidote to digital vision, according to some research. While the sun’s role isn’t completely understood, an Australian study showed that children who spent more time outside playing in natural light had a lower rate of myopia. In China, schools are experimenting with classrooms made of transparent materials to help stem the nation’s epidemic of shortsightedness in young people. Regardless of your age or how many digital devices you have, taking care of your eyes helps prevent vision problems and protects your overall eye health. Learn more at www.visionimpactinstitute.org.
Choosing healthy meals as you get older
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aking healthy food choices is a smart thing to do — no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life. Drink plenty of liquids. With age, you may lose some of your sense of thirst. Drink water often. Lowfat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Make eating a social event. Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing. Plan healthy meals. Find trusted nutrition information from www.choosemyplate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat and which foods to choose,
all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need. Know how much to eat. Learn to recognize how much to eat so you can control portion size. MyPlate’s Super Tracker shows amounts of food you need. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.
Keep food safe. Don’t take a chance with your health. A food-related illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.
Vary your vegetables. Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.
Read the Nutrition Facts label. Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label. Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.
Eat for your teeth and gums. Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.
Ask your doctor about vitamins or supplements. Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.
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growing number of desk-bound office workers are choosing to stand at their workstations, hoping to reap the health benefits associated with working while upright. Yet millions of Americans, such as nurses, waitresses, factory workers and more, don’t have a choice about standing on their feet all day. For many of them, working on their feet has the potential to negatively impact their bodies, their mental well-being and even their productivity, reveals a new survey conducted by Futuro Graduated Compression Legwear from 3M. The survey found that standing workers said they felt less productive. And those who are on their feet for more than four hours a day also felt the effects in their personal lives, having skipped exercise, foregone socializing with friends, skipped playtime with their kids and let household chores slide due to leg and foot discomfort. If you’re among the millions of Americans who have to work on their feet, here are some tips to help relieve discomfort related to standing for long periods of time:
Wear the right shoes
If you’re on your feet all day, avoiding dress shoes and high heels may be obvious, but you still may not be wearing the best shoe for your needs. Choose shoes made for people who stand a lot. The American Podiatric Medical Association offers tips for buying shoes and a list of APMA-approved footwear on its website, www.apma.org. No matter what type of shoe you choose, be sure that it fits properly and offers plenty of support.
FIVE FOOT STRETCHES
Choose the right legwear
Socks and stockings can have a big impact on comfort, so look for legwear designed for people who are on their feet a lot. Legwear should never irritate and should allow your feet and legs to breathe. If your ankles typically swell by the end of the day, consider graduated compression legwear like the options from Futuro Brand, which help reduce swelling, improve circulation and massage tired, achy legs as you move. A bonus – Futuro Graduated Compression Legwear is available in a variety of styles, sizes and colors for both men and women, so your compression legwear can look as good as your legs feel. Visit www.futuro.com to learn more.
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1. Towel Stretch Sit on the floor with your legs straight in front of you. Take a towel and place it around your toes. Easily pull the towel towards you. Hold for 15 to 30 seconds, then release. Do three sets. 2. Towel Lifts Sit in a chair and place a towel on the floor. Lift the towel with your toes. Most likely you can lift it with your big toe — for a challenge try lifting it with your little toes. Repeat five times and then switch feet.
FIVE FOOT STRETCHES 3. Step Stretch Stand with your toes on a step, your heels off the edge. Slowly lower your heels down, hold for 10 to 15 seconds, then lift your heels to starting position. Repeat five to 10 times. This is great for plantar fasciitis. If the movement is too much for both feet at once, do one foot at a time. 4. Toe Stretch Sit in a chair, with feet on the floor, and spread your toes apart. Hold for a few seconds, then release. Repeat 10 times. 5. Foot Roll Take a golf ball, and roll it back and forth from your toes to your heels. You can also use a tennis ball or a frozen juice can — your feet will love this, especially if you’ve been on them all day. A little stretching goes a long way and can prevent injuries. So keep stretching your feet.
Stretch as much as possible Some on-your-feet jobs allow you to move around a lot, while others require you to stand in one spot for extended periods. Simple stretches, such as pointing your toes, rotating your ankles and drawing your heels back toward your thighs can help relieve stiffness and encourage circulation.
Pay attention to posture Whether you stand in place or run around all day, your posture can affect how you feel at the end of the day, from your neck and shoulders all the way to your heels. Practice good posture. Stand or walk with your head up and shoulders back, striving to keep your spine in good alignment, with your ears, shoulders and hips in a straight line.
Pamper your feet at home
See a podiatrist for persistent pain While it may be normal to feel tired at the end of your work shift, persistent foot pain is a concern. While it’s probably normal for your feet to hurt after spending the entire day on them, if pain persists throughout your off hours or on weekends, it may be time to see a podiatrist for help. Foot and leg discomfort can negatively affect your work performance and personal life. Some simple precautions and care can help your feet and legs feel better and allow you to stay on your toes throughout your work day. The Futuro Brand Survey was conducted by Wakefield Research (www.wakefieldresearch.com). Article provided by Brandpoint.
Make foot care at home a part of your daily routine. Soak tired feet in a warm mineral bath, learn how to massage your feet and toes, use a pumice stone to reduce rough areas and moisturize daily.
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I
n the U.S., 53 million adults live with arthritis and almost half of adults 65 years of age or older have the condition. Limitations to daily activities caused by arthritis are common, affecting 23 million adults. Millions report significant limitations including walking short distances (1/4 mile), stooping, bending, or kneeling; climbing stairs; and social activities. Those reporting the most limitations are adults with both arthritis and other chronic diseases and conditions — most commonly diabetes, heart disease, and obesity. Co-occurring disorders can make life even more difficult and limited for those affected. There is good news, however. The pain and limitations caused by arthritis and other co-occurring disorders can be managed. These four strategies can improve quality-of-life, reduce disability and help people live better and thrive.
LIVE BETTER BY BEING ACTIVE Physical activity has been proven to reduce pain and improve function in people with arthritis. It can help prevent or
delay arthritis progression and disability, and allow those affected by arthritis to maintain independence. Physical activity also can help people with arthritis manage other chronic conditions they may have — such as heart disease, diabetes and obesity — and improve mood. Physical activity is an important part of staying healthy and there are many types of exercise to choose from, even for those who have arthritis-specific limitations to exercise or concerns about worsening their arthritis, aggravating arthritis pain and causing further joint damage. Several group physical activity classes specifically appropriate for people with arthritis, like Walk With Ease and Enhance Fitness, are recommended by CDC and are made available in communities across the country. These programs can help people with arthritis achieve fitness and activity goals and have been shown to provide many benefits. Moderate-intensity, low-impact activities, such as walking, biking, swimming, and water aerobics — are also good forms
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of exercise that are safe for most adults with arthritis. Any activity is better than none. Activity can be broken up into increments as small as 10 minutes for health benefits. For example, three 10-minute bouts of physical activity is an acceptable way to meet a daily goal of 30 minutes. It’s never too late to start.
LIVE BETTER BY LEARNING SKILLS Self-management education classes, such as the Chronic Disease Self-Management Program, have been proven to increase exercise, confidence in making healthy lifestyle changes, and the ability to do household and social activities, and decrease depression, pain and frustration about health. Self-management education classes help people learn techniques to reduce pain and improve function and to develop skills and confidence to manage arthritis and other conditions daily. Using these skills can make it easier to age well with arthritis. Story continues on page 32
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LIVE BETTER BY MANAGING YOUR WEIGHT Obesity is common among people with arthritis and is associated with the following: • Arthritis-related disease progression • Activity limitation • Disability • Reduced quality-of-life • Total joint replacement • Poor clinical outcomes after joint replacement • Diabetes • Heart Disease Losing weight or maintaining a healthy weight may be challenging, but it is particularly important for people with arthritis. At any age, low-impact physical activity (like walking) and dietary changes can lead to successful weight loss for people
with arthritis. In fact, losing as little as 10 to 12 pounds can improve pain and function. At any age, low-impact physical activity (such as walking) and dietary changes can lead to successful weight loss for people with arthritis.
LIVE BETTER BY TALKING TO YOUR HEALTH CARE TEAM For many people living with arthritis, being under the care of a health care provider and attending regular appointments may be beneficial. It is especially important for those with arthritis and other cooccurring chronic conditions, and people with inflammatory types of rheumatic disease, such as rheumatoid arthritis, psoriatic arthritis, lupus and gout. Proper medical management through medications and other treatments helps manage pain, inflammation, fatigue and prevent potential disability.
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