Healthy lifestyle 10 15 by Beacon Media

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October 2015 | A Special Supplement from

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Clearing the Hurdles How to overcome common weight loss roadblocks

Beacon Communications

Beating Stress

Healthy ways to handle stress

Make Time for a Healthier You

How to find time for exercise

Healthy Lifestyle • October 2015 •

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Seasonal allergy triggers

Oral health impacts overall health

How to adjust to a healthier diet

How to find time for exercise

How to make exercise more enjoyable

Healthy ways to handle stress

Recognize the warning signs of stress

How to handle setbacks in your workout routine

Treat skin with care

Prevent and treat varicose veins

Exercise and ailments – How exercise can help prevent disease

Did you know - high-protein diets

Strategies to motivate students to be more physically active

Matter of health: Talking to children about alcohol

Avoid contraction of foodborne illnesses

Maintain a safe and healthy pregnancy

How to overcome common roadblocks to weight loss

Did you know mind over weight loss

Did you know? A lack of regular exercise can be more harmful than previously thought. According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking. Data indicates that a lack of physical activity is causing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic. Exercise can reduce rates of obesity, strengthen bones, help a person manage stress, and reduce a person’s risk for cardiovascular disease and diabetes.

3 • October 2015 • Healthy Lifestyle

Healthy Lifestyle • October 2015 •

Seasonal allergy triggers

llergic reactions occur when the body’s immune system attacks an often harmless substance like animal dander, food or pollen. Medication can help reduce the severity of such reactions, but some allergy sufferers find allergic reactions inconvenient nuisances even with medication. Understanding what triggers allergic reactions may help some people avoid them or make them easier to handle. The following are some of the more common allergy triggers and how men and women suffering from allergies can avoid them.

and closing their windows and running their air conditioners.

Pollen Pollen is perhaps the best-known allergy trigger. A fine, often yellow substance that’s essential to the fertilization of flowers, pollen can be spread by wind, insects or other animals. Hay fever sufferers may sneeze or experience a runny nose and itchy eyes when pollen spreads. Over-thecounter medications, such as Claritin®, can be especially effective at relieving symptoms of seasonal allergies. But allergy sufferers also can combat high pollen counts by staying indoors on windy days

Mold Mold is a furry growth of minute fungal hyphae that is often found in damp parts of a home, such as basements and bathrooms. Mold also can be found in grass and mulch, triggering allergic reactions when men and women spend time in their yards. To avoid an allergic reaction triggered by mold, make sure moist areas of your home get fresh air regularly and routinely clean ceilings or other areas where mold may grow.

Pet dander Dander are flakes of skin in an animal’s fur or hair. Because of their microscopic size, these flakes of skin can easily attach and remain attached to bedding, fabrics and furniture. Many people keep their pets even if they develop allergies to dander. Should such a situation arise, do not allow your pet into your bedroom, bathe the animal regularly and remove carpeting in favor of bare floors or washable rugs.

Dust mites Tiny bugs that live in bedding, carpets, curtains, upholstery, and mattresses, dust mites feed on dead skin cells from people and pets. Dust mites also may feed on bacteria, fungi and pollen. Dust mites thrive in humid conditions, but these pests can be combatted with hypoallergenic pil-

lows and mattress covers. Removing materials that collect dust, such as carpet, also can reduce the number of dust mites. Seasonal allergies affect millions of people. But such sufferers can combat their seasonal allergies by taking several proactive approaches to eliminate allergens before reactions occur.

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healthy mouth is good for more than just a pretty smile. Oral health can affect the entire body, making dental care more than just a cosmetic concern. Many people know that poor oral hygiene can lead to gum disease, tooth decay and even lost teeth. But are you aware that failing to brush or visit the dentist regularly also can lead to more serious health issues? According to Colgate, recent research suggests that there may be an association between oral infections, particularly gum disease, and cardiovascular disease and preterm birth. Gum disease also may make diabetes more difficult to control, since infections may cause insulin resistance and disrupt blood sugar. Your mouth also can serve as an infection source elsewhere in the body. Bacteria from your mouth can enter the bloodstream through infection sites in the gums. If your immune system is healthy, there should not be any adverse effects. However, if your immune system is compromised, these bacteria can flow to other areas of the body where they can cause infection. An example of this is oral bacteria sticking to the lining of diseased heart valves. Other links have been found between oral health and overall health. In 2010, researchers from New York University who reviewed 20 years of data on the association concluded that there is a link between gum inflammation and Alzheimer’s disease. Researchers in the UK also found a correlation. Analysis showed that a bacterium called “Porphyromonas gingivalis” was present in brains of those with

Alzheimer’s disease but not in the samples from the brains of people who did not have Alzheimer’s. The P. gingivalis bacterium is usually associated with chronic gum disease and not dementia. Researchers also have found a possible link between gum disease and pancreatic cancer. Harvard researchers found that men with a history of gum disease had a 64 percent increased risk of pancreatic cancer compared with men who had never had gum disease, based on studies of men from 1986 through 2007. While oral health issues may lead to other conditions over time, symptoms also may be indicative of underlying conditions of which a person is unaware. Inflammation of gum tissue may be a warning sign of diabetes. Oral problems, such as lesions in the mouth, may indicate the presence of HIV/AIDS. Dentists may be the first people to diagnose illnesses patients don’t even know they have. An important step in maintaining good overall health is to include dental care in your list of preventative measures. Visit the dentist for biannual cleanings or as determined by the doctor. Do not ignore any abnormalities in the mouth. Maintain good oral hygiene at home by brushing twice a day and flossing at least once per day. Mouthwashes and rinses also may help keep teeth and gums healthy. Oral health and other systems of the body seem to be linked. Taking care of your teeth promotes overall health.

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5 • October 2015 • Healthy Lifestyle

Oral health impacts overall health

Healthy Lifestyle • October 2015 •

How to adjust to a healthier diet

hange often requires an adjustment period. Men and women who switch jobs may need a few weeks before they feel fully comfortable in a new office, while students changing schools may also need some time to adapt to their new surroundings. An adjustment period is also common when people decide to adopt healthier diets. Diet is often habit-forming, and men and women will need some time to adjust as they kick some bad dietary habits in favor of healthier fare. The following are some simple ways to make that adjustment period a little easier to swallow. Go slowly. Some people are capable of going cold turkey when adjusting to a new diet, while others must take a more gradual approach. Unless a health condition that requires immediate change is driving your dietary changes, take things slowly so your body acclimates to its new diet over time. Such an approach may make your efforts more successful over the long haul than making more sudden, drastic changes. For example, suddenly cutting your daily calorie intake in half may force you into old, unhealthy habits when hunger pangs inevitably arise. But gradually reducing your caloric intake over time may make it easier for your body to adjust, decreasing the likelihood that you will relapse into bad habits. Explain your motivation to loved ones. Adults, especially married men and women and parents, may find adjusting to a new diet especially difficult unless their spouses and/or families are making similar adjustments. If you are the only member of

your household who will be adjusting to a new diet, explain your efforts and motivation to your loved ones. Such an explanation will make them less likely to bring unhealthy foods into your home. In addition, your loved ones can prove an invaluable source of support as you make this big adjustment in your life. Embrace positive results, even if they are initially underwhelming. Just because you have adopted a new diet does not mean you will see immediate results. Fad diets meant to last just a few weeks may produce immediate results, but such results likely will not withstand the test of time, and you may even gain weight when you revert to some of your old eating habits. The right diet will produce longlasting results, but you must allow for some time before such diets lead to significant weight loss. In the meantime, place more emphasis on how you feel than the figure that shows up on your bathroom scale each morning. Upon adopting a healthier diet, you will start to notice how much better you feel than you felt when eating a diet filled with fatty, unhealthy foods. Remind yourself of this extra hop in your step as you continue on the path to a healthier lifestyle. Don’t give up. Your adjustment period will require some discipline, and there may be moments when you backslide into bad habits. If that happens, don’t allow it to derail all of the progress you have made since switching to a healthier diet. Just accept that you had a setback and resolve to do your best to avoid having another one. The sooner you get back on a healthier track, the better you will feel.

7 • October 2015 • Healthy Lifestyle

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How to find time for exercise

iet and exercise are essential components of a healthy lifestyle. While even the busiest men and women can find ways to eat healthy, finding time to exercise can be more difficult. According to the President’s Council on Fitness, Sports & Nutrition, regular physical activity can prevent chronic diseases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically active are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while promoting bone, muscle and joint health. While the benefits of regular exercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise.

Taking the dog for a walk rather than spending time on the couch is one creative way to find more time for exercise.

Reexamine your free time. Few adults, and especially those juggling families and careers, have an abundance of free time. But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. The Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least two and a half hours each week of moderate-intensity aerobic activity. While that may seem like a lot, it’s only slightly more than 20 minutes per day. It helps to supplement such aerobic activity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood. You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for a jog or visiting your company’s exercise facilities if that option is available to you.

Work while you exercise. Technology has made it easier than ever before to stay connected to the office even when you are nowhere near your desk. Men and women who can’t seem to find time to exercise often cite the demands of their job as the primary reason behind their inactivity, but those same individuals can use the technology at their disposal, be it smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to office servers, to work while they exercise. Bring your smartphone or tablet with you when you work out on the elliptical or jog on the treadmill. Reduce your sedentary time. A 2008 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the office, with movement had healthier waist circumferences, body mass indexes and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit your long-term health. Get creative. Many people associate daily exercise with private gyms, and while gyms can serve as excellent motivators and great places to get full-body workouts, time involved in driving to and from the gym can make it difficult to commit to gym memberships. But you don’t need a gym membership to live a healthy lifestyle. When possible, take the stairs instead of an elevator and park further away from your office door so you get a small cardiovascular workout on your way into and out of the office. Rather than retiring to the couch after dinner, walk or bike around your neighborhood. Such simple gestures may seem insignificant, but the more creative ways you find to exercise each day, the more beneficial such efforts become. While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.

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edentary lifestyles can be dangerous to human health. Numerous studies have linked sedentary lifestyles to various diseases, including type 2 diabetes, heart disease and stroke. But in spite of those connections, sedentary lifestyles are on the rise. According to the National Health and Nutrition Examination Survey from the Centers for Disease Control and Prevention, both men and women are engaging in physical activity a lot less frequently than in years past. The survey, which examined data between 1988 and 2010, found that women who reported not engaging in physical activity rose from 19 percent to 52 percent, while figures for men rose from 11 percent to 43 percent. Many men and women find physical activity unenjoyable, which may make it difficult for them to include exercise in

9 • October 2015 • Healthy Lifestyle

How to make exercise more enjoyable

Signing up for a class and working out with friends are great ways to make exercise more enjoyable. their daily routines. The following are some approaches men and women living sedentary lifestyles can take to make physical activity more enjoyable. Find activities you like. Physical activity is not limited to working out in a gym. Many adults find gyms great and motivational places to get in shape, while others are bored by strength-training or intimidated by gyms. Finding a physical activity you enjoy increases the chances that you will make exercise a part of your daily routine. Yoga, walking and cycling are just a few of the many physical activities that can help you live a less sedentary life. Get a workout buddy. Another way to make exercise more enjoyable is to enlist a friend to workout with you. Friends can supply motivation on those days when you don’t feel like working out while also

making workouts more enjoyable by sharing a few laughs as you lift weights, walk around the neighborhood or engage in whatever physical activity you do together. Set specific goals. Exercise also becomes more enjoyable when you establish specific goals that give you something tangible to work toward. You are more likely to enjoy what you’re doing if you reach your goals along the way than if you don’t set any goals and simply go through the motions. You also can reward yourself for reaching certain goals, which will undoubtedly make your efforts more enjoyable. Involve other interests in your exercise routine. If exercise truly bores you, find ways to incorporate your other interests into your workout routine. Rather than spending 30 to 60 minutes simply

running on a treadmill, take your tablet along with you and stream your favorite television shows. If possible, catch up on reading while you ride the exercise bike. Combining your workout routine with other passions can make your exercise routines more enjoyable, making you more likely to commit to them on a regular basis. Sign up for classes. Gyms are more than just weight rooms and cardio machines. Many gyms now offer classes like Zumba, kickboxing and yoga, which can make exercise more communal and fun. If the weight room isn’t your thing, find a gym that offers classes you’re likely to embrace. Exercise need not be dull, and men and women looking to be less sedentary can look for ways to make working out more fun in an effort to reach their fitness goals.

Healthy Lifestyle • October 2015 • 1

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Healthy ways to handle stress Limit alcohol and caffeine consumption. Many adults turn to alcohol at the end of a stressful day, but the Centers for Disease Control and Prevention note that relying on alcohol to cope with stress may only create more problems down the road, and those problems will only increase your stress levels. In addition, the Anxiety and Depression Association of America notes that alcohol and caffeine can aggravate anxiety and trigger panic attacks.

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Rely on a support network. Coworkers, family and friends have stressful days, too, and such confidantes can help you handle stress in healthy ways. The ADAA recommends men and women dealing with stress let their support circle know how they can help relieve stress. Many people simply need to talk to someone after a stressful day, which can feel like a weight has been lifted off their shoulders. Let your support network know you’re there for them when they experience stress as well.

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Daily exercise is a healthy and effective way to cope with stress.

tress affects people of all ages. The symptoms of stress can be extremely unpleasant, as participants in a study released earlier this year by the Statistic Brain Research Institute and the American Institute of Stress who reported experiencing physical symptoms of stress admitted to feeling fatigue, headache, upset stomach, and muscle tension, among other things. Among those who reported feeling physical symptoms of stress, 77 percent admitted to feeling those symptoms regularly, citing job pressure and money as the primary causes of their stress. How men and women handle stress can impact both their immediate and long-term health, as stress has been linked to a host of problems and ailments, including sleep dysfunction and heart disease. Many people cope with stress in unhealthy ways, which may only exacerbate the effects of stress on the body. Certain methods of handling stress may work for some people but not others, but the following are a few healthy ways to combat stress.

Get daily exercise. Exercise pays a host of dividends, not the least of which is relieving stress. At the end of a stressful day, get some exercise instead of pouring yourself a drink or indulging in an unhealthy meal. When the body is physically active, the brain secretes endorphins, which are neurotransmitters that make you feel good. Regular exercise also helps you get a fuller, deeper sleep, which can be disrupted by stress. Eat a healthy diet. Diet also can affect how your body handles stress. Certain foods can tame stress. For example, oatmeal can boost levels of a calming chemical known as serotonin in your brain. That calming effect can make it easier to cope with stress. Other foods may help strengthen the immune system. Vitamin C, for instance, may help curb levels of stress hormones such as cortisol while simultaneously strengthening the immune system. Omega-3 fatty acids, which are found in fish such as salmon and tuna, may help prevent surges in stress hormones while also protecting against heart disease and depression, two serious conditions that studies have linked to elevated stress levels. Healthy ways to handle stress can help men and women who are stressed out ensure that stress is not compromising both their immediate and long-term health.

which can trigger panic attacks in those prone to such events. Long-term stress has also been linked to a host of cardiovascular ailments, including hypertension, heart attack and stroke. Stress can be triggered by a host of things, and what’s stressful for some may not be for others. But while people may react differently to certain situations, there are some common warning signs of stress that men and women should learn so they can more quickly address any problems with the stress they might encounter.

tress is a part of life for many men and women. But as prevalent as stress is, many people are unaware of the potentially negative side effects that can result when stress goes untreated. According to the American Psychological Association, chronic stress forces the muscles in the body to be taut and tense for long periods of time, a guardedness that can make men and women susceptible to stress-related disorders such as migraine headaches. In addition, the APA notes that stress can cause people to hyperventilate,

Physical symptoms Stress manifests itself in various ways, including physically. Physical symptoms of stress may affect the musculoskeletal system, causing muscles to tense up and remain that way until a stressful situation has come and gone. Aches and pains can result as well, and some people coping with stress may experience nausea and dizziness. Stress also can affect the cardiovascular system. When that occurs, uncomfortable and potentially dangerous symptoms such as rapid heartbeat and chest pain may result. Emotional symptoms Stress also can affect mood. According to the Cleveland Clinic, signs of emotional stress include apathy, feeling on

edge, a change in eating habits, and changes in sleeping patterns, which may involve sleeping more than usual or difficulty getting to sleep. Cognitive symptoms Some people coping with stress may have to deal with certain cognitive symptoms. Such men and women may find themselves in constant states of worry, and their thoughts may race to an extent that makes it difficult to accomplish certain tasks. Additional cognitive symptoms include poor judgment, inability to focus and feelings of forgetfulness and disorganization. Behavioral symptoms Stress also can affect behavior, and men and women suffering from stress may act nervously. Nail biting, fidgeting and pacing are among the behavioral symptoms of stress, which may be more noticeable to loved ones or colleagues than the individual exhibiting the symptoms. Some people also may procrastinate and avoid their responsibilities when dealing with stress. Increased use of alcohol and drugs or suddenly smoking more cigarettes also are behavioral symptoms of stress. Men and women concerned about stress should consult their physicians and keep an eye out for any potential warning signs that stress levels are reaching unhealthy heights.

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Recognize the warning signs of stress

Healthy Lifestyle • October 2015 • 1

How to handle setbacks in your workout routine

ew things frustrate athletes more than injuries. Sudden muscle pulls or the reemergence of nagging injuries can interrupt workout regimens and put athletes on the shelf until their injuries heal. Some athletes may be tempted to fight through injuries and continue exercising, but doing so can make injuries worse and lead to even more time spent on the sidelines. Athletes who suspect they might have suffered more than minor aches and pains should consider the following approach when dealing with sudden setbacks in their workout routines.

An injured athlete’s approach to recovery can go a long way toward determining how quickly he or she returns to action.

Visit a doctor. Medical websites like WebMD are valuable resources, but athletes should not assume that perusing such sites takes the place of visiting doctors. Self-diagnosing an injury, whether it’s with the help of a website or simply going on your own intuition, is not safe, as many fitness-related injuries share similar symptoms that make it easy for men and women without medical degrees to misdiagnose. Doctors can determine exactly what your injury is and help get you on the path to recovery

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by prescribing medications or developing treatment plans. Such treatments can be the difference between a speedy recovery and one that lasts months on end. Recognize the importance of patience. No two people heal the same, but patience with an injury is a part of every athlete’s healing process. If you don’t allow time for an injury to heal or if you try to accelerate your healing process, the existing injury can worsen and you may even injure another part of your body while overcompensating for your initial injury. Go into the healing process knowing it takes time, and be as patient as possible during your recovery. Be careful about the rest of your body. One of the problems many athletes encounter when dealing with an injury is the effect that injury has on other areas of your body. Athletes who perform strength training may be able to continue part of their regimen even after suffering an injury, but they should make note of their form to make sure their body is not overcompensating for the

area that is injured. Doing so can lead to new injuries or even exacerbate the existing injury. When visiting a doctor, get a specific list of which exercises, if any, you can still perform while recovering. If you plan to weight train during your recovery, reduce the amount of weight you lift, which can help ensure your form remains correct. Report any new setbacks immediately. Some athletes suffer setbacks during their recoveries, and while setbacks can be expected, they should not just be accepted as another hurdle to clear. Report any setbacks to your physician immediately so he or she can advise you on the next steps to take. Return slowly. Once your injury has healed, keep in mind that you can’t just dive back in to your workout routine at full steam. Gradually increase the intensity of your workouts as your body once again acclimates itself to exercise. Injury is a reality of life for many athletes. But how athletes handle their recoveries can affect how quickly they get back in the swing of things.

13 • October 2015 • Healthy Lifestyle

Healthy Lifestyle • October 2015 • 1

Treat skin with care

ccording to the American Cancer Society, skin cancer accounts for the largest number of cancer diagnoses in the United States. Each year, nearly five million Americans are treated for skin cancer, with most cases being nonmelanoma skin cancer, typically diagnosed as basal cell carcinoma or squamous cell carcinoma.

can do for your skin is to protect it from the sun. Not only can a lifetime of sun exposure cause wrinkles and age spots, it can lead to cancer. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply it every two hours or more often. Make sunscreen a part of your daily regimen, applying it as you would moisturizer or antiperspirant.

But skin cancer is not the only condition that can affect the skin. From rosacea to eczema to acne to psoriasis, the skin can be affected by numerous conditions, many of which can be both uncomfortable and embarrassing. Keeping skin healthy requires effort, and there are many things men and women can do to protect their skin and reduce their risk for various conditions.

Quit the habit. The Mayo Clinic says smoking narrows tiny blood vessels in the outermost layers of skin, which decreases blood flow. This robs the skin of oxygen and nutrients it needs to stay healthy. Smoking also can damage the collagen and elastin in the skin, which promotes elasticity.

Schedule routine visits to a dermatologist. Dermatologists can treat and help prevent disorders of the skin, and men and women should make annual visits to their dermatologist to ensure their skin is healthy. Dermatologists can diagnose if a mark or a blemish is something benign or serious and provide information on various courses of treatment. As with any specialist, dermatologists may be well versed on new and innovative care. If anything on your skin seems suspect, visit a dermatologist right away. Protect yourself from the sun. The single best thing you

Be gentle to the skin. Use mild cleansers and limit showers and baths to warm water. Moisturize dry skin if it is problematic. Pat skin dry after washing and do not tug or rub skin excessively. Inspect skin regularly. Routinely check your skin for any changes and share any concerns with your doctor. Schedule annual skin checks as part of yearly physical examinations. Taking these steps can help you maintain healthy skin and prevent ailments in the years to come.

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he circulatory system is quite remarkable, pumping oxygenated blood throughout the body to keep cells alive and organs operating properly. According to The Franklin Institute’s human heart data, if every capillary, artery and vein were laid out in a straight line, the average adult has 100,000 miles worth of blood vessels. Although the vessels in all areas of the body work hard, those in the legs and feet are susceptible to a lot of pressure, as walking increases the stress put on these vessels. In turn, varicose veins are common in the lower limbs. Veins can become varicose when oneway valves in the veins do not function properly. The valves are designed to keep blood flowing back up to the heart. If the valves weaken or fail, blood can pool in the veins, causing them to bulge or appear misshapen. The Society of Interventional Radiology says varicose veins affect one out of two people age 50 and older and 15 to 25 percent of all adults. Varicose veins are not often a health risk, but they can sometimes be troublesome. Severe cases may be a cosmetic issue, with gnarled and bumpy veins criss-crossing the legs. For others, the affected veins can cause aching pains and discomfort. Some varicose veins may indicate a larger risk of other circulatory problems, advises The Mayo Clinic. Varicose veins often can be alleviated

with self-care methods. Others may require some more invasive therapies. • Elevating the legs and feet can relieve pressure on veins in the legs. This may help alleviate some of the swelling. • Compression stockings can ease the pain of varicose veins and prevent them from getting worse. • Sclerotherapy, or the injection of saline into the varicose vein, can harden the vein and make it disappear. Laser treatments also may make varicose veins shrivel up and no longer pose a problem. • Larger veins may require phlebectomy or ablation. Phlebectomy involves removal of the vein through small cuts. Ablation uses intense heat to treat the vein. Varicose veins are often a side effect of getting older. As a person ages, he or she may lose elasticity in the veins, causing them to stretch. Those with a family history of varicose veins may be more susceptible. Being overweight or standing and sitting for long periods of time also can lead to varicose veins. Exercising, eating a high-fiber diet and changing sitting or standing positions regularly can help. If varicose veins are unsightly or prove painful, speak with a doctor about the treatment options available to you.

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15 • October 2015 • Healthy Lifestyle

Get back on your feet!

Healthy Lifestyle • October 2015 • 1

Exercise and ailments How exercise can help prevent disease

he benefits of routine exercise are plenty. Daily exercise can improve mood, help reduce stress and make it easier for men and women to maintain healthy weights.

Regular exercise also can help men and women combat or reduce their risk for various ailments, including some potentially deadly diseases. Osteoporosis Osteoporosis is a condition in which bones become brittle and fragile from loss of tissue. Though post-menopausal women are most susceptible to osteoporosis, anyone can get the condition, which can lead to fractures and other bodily injuries. But routine weight-bearing exercises, including strength training, walking and jogging, can strengthen bones and prevent osteoporosis and bone loss. A Nurses’ Health Study published in The Journal of the American Medical Association found that women who walked for four or more hours per week had 41 percent fewer hip fractures than women who walked less than one hour per week. Back pain People experiencing back pain may feel that inactivity is the best approach to overcoming it. But prolonged inactivity may only exacerbate back pain. Men and women dealing with back pain should always consult a physician for the best approach to alleviating their pain. Don’t be surprised if, during such consultations,

your physician prescribes certain back exercises. According to www.spine-health. com, a Web-based resource for back and neck pain sufferers developed by a multispecialty group of medical professionals, certain back exercises can distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments, and joints healthy. Heart disease According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in United States, while Statistics Canada notes it is the second-leading cause of death among Canadians. Regular exercise can greatly reduce a person’s risk of developing heart disease by strengthening the heart, lowering blood pressure and helping the heart function more efficiently. Even moderate physical activity can have a profound impact on heart health.

Type 2 diabetes A joint study from the American College of Sports Medicine and the American Diabetes Association found that participation in regular physical activity can prevent or delay type 2 diabetes, a potentially deadly condition, the prevalence of which has increased considerably over the last several decades. The American Diabetes Association recommends that people who already have type 2 diabetes check their blood glucose levels before and after exercise to see how their bodies react to different activities. Understanding such reactions can help people with type 2 diabetes prevent their blood glucose levels from getting too high or too low. Exercise is essential to a healthy lifestyle. But while regular exercise can instantly improve your quality of life, it also can reduce your risk for a host of potentially deadly ailments.

Did you know? Protein-heavy diets became wildly popular in recent years, but many nutrition experts advise that men and women on high-protein diets avoid overdoing it when it comes to loading up on protein and reducing intake of carbohydrates. People on high-protein/low-carbohydrate diets may see their metabolisms change into a state of ketosis, which happens when the body goes from burning carbohydrates for fuel to burning its own fat. Burning fat is a goal for many people when they adopt high-protein/low-carbohydrate diets. When fat is broken down, tiny bits of carbon known as ketones are released into the bloodstream as energy sources. This process produces weight loss by suppressing appetite and increasing the loss of water

weight that stems from the increased elimination of fluids through urine that occurs during ketosis. However, a high-protein/low-carbohydrate diet is not without its disadvantages. According to WebMD, the body produces ammonia as it breaks down protein. The long-term risks of high levels of ammonia in the body are unknown. In addition, men and women on highprotein diets excrete more calcium in their urine than people on more typical diets, and excessive calcium loss may lead to osteoporosis as men and women age. Finally, men and women who avoid carbohydrates may not be eating sufficient amounts of fruits and vegetables, which are great sources of vitamins, fiber and antioxidants.

17 • October 2015 • Healthy Lifestyle

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Healthy Lifestyle • October 2015 • 1

Strategies to motivate students to be more physically active

oday’s students arguably have more on their plates than any generation that came before them. But even with their hectic schedules, kids still have free time, which many are not always using in the healthiest ways possible. According to the Centers for Disease Control and Prevention, nearly one-third high school students play video games or computer games for three or more hours on an average school day. Sedentary lifestyles can increase kids’ risk for being overweight or obese, and many parents struggle in their efforts to encourage their school-aged children to get off the couch and embrace physical activities. The following are a handful of strategies concerned parents can employ as they attempt to motivate youngsters to

be more physically active. Choose the right activity. Physical activity and organized sports are not one and the same. Kids can still be physically active even if they are not athletic or if they are simply not interested in sports. Find an activity kids can embrace, such as hiking, swimming or even riding bikes, and they will be more likely to get off the couch. Limit screen time. Kids spend lots of time in front of computer and television screens, which can be detrimental to their overall health. Parents can place restrictions on the amount of time kids are allowed to spend surfing the Internet, playing video games and watching television, encouraging youngsters to spend time enjoying the great outdoors or playing

with friends rather than spending it staring at a screen . Join in the fun. Parents can set positive examples by being physically active and even exercising with their children. Rather than retiring to the couch after dinner, take nightly walks or bike rides as a family. This is a great way to get kids off the couch, but also a great way to spend more time together as a family. Involve kids in your own pursuits. Parents who are weekend warrior athletes can involve their kids in their own activities. Take kids along on weekend jogs, kayaking trips and so on, all the while explaining the important role physical activity plays in living a healthy lifestyle.

The National Institute on Alcohol Abuse and Alcoholism says that parents can have a major impact on their children’s drinking habits by influencing children’s values and decisions about drinking. Alcohol can affect both the body and the mind, and parents who want their kids to approach alcohol responsibly when they are of legal drinking age can teach their youngsters about the ways alcohol can influence their health.

any people consume alcohol when attending summer parties, holiday gatherings or weddings. Children in attendance may see adults drinking and having a good time and wonder why alcohol is off-limits to them.

The NIAA states that alcohol is used by more young people than tobacco or illicit drugs. A person who begins drinking as a young teen is four times more likely to develop alcohol dependence than someone who waits until adulthood to try a drink. Alcohol and its effects Many kids and their parents are not overly concerned about alcohol, which does not carry the same stigma as illegal drugs.

When consumed in small amounts, alcohol may not seem very dangerous, but even small quantities can affect the body. Alcohol is a depressant, which slows down the body and makes a person feel relaxed. With more alcohol, movements become clumsy and uncoordinated. It also interferes with decision-making abilities and could lead to risky behavior. As alcohol slows reaction time, driving under the influence can be deadly. The liver is responsible for filtering alcohol out of the blood. With greater quantities of alcohol, it can take longer for the liver to do its job. Over time, alcohol consumption can damage the liver. Get the facts Some families have misinformed views about alcohol. Beer or wine may be considered “safer” than hard liquor, but each has the same effect on the body. It can

take anywhere from two to three hours for a single drink to leave a person’s system and the process cannot be sped up. Young people have smaller bodies, and alcohol can affect them differently. It may only take a small amount of alcohol to cause considerable impairment. Plus, young bodies are still developing, and alcohol may have an effect on a maturing brain, leading to long-lasting intellectual effects. People tend to not realize how much alcohol is affecting them. Overconsumption of alcohol can lead to risky and potentially dangerous behavior. Parents concerned about their children and their consumption of alcohol can present the facts and urge kids to wait until they are adults before trying alcohol. Waiting until adulthood can minimize some of the health implications of drinking early.

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19 • October 2015 • Healthy Lifestyle

Matter of health: Talking to children about alcohol

Healthy Lifestyle â&#x20AC;˘ October 2015 â&#x20AC;˘ 2

Avoid contraction of foodborne illnesses

tomach bugs are rarely pleasant. Such bugs can last several days and result in missed school or work and even turn into something more serious, like dehydration. Many stomach bugs, whether they are the result of a virus or germs brought home from school, may be the result of poorly handled food.

A food thermometer helps accurately gauge food doneness to prevent illness from undercooking.

Foodborne illnesses cause about 325,000 hospitalizations and 5,200 deaths nationwide each year, says the Centers for Disease Control and Prevention. Under the right conditions, various bacteria can proliferate in food and result in bugs characterized by bouts of nausea or vomiting. While many food-related ailments are innocuous, one never knows when something ominous could be lurking in the foods one has eaten. In many cases, preventing food-related illness needs to begin even before food is brought into the home.

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At the store Shop at stores that take proper food handling seriously. Look for clean stores that properly refrigerate foods. Inspect frozen or refrigerated foods to make sure nothing appears open or tampered with. If food is packed in clear wrapping, check to see that the food does not have a lot of ice crystals, which may mean it thawed out and then was refrozen. Select canned foods that are in packages without dents or bulges. Dents may compromise the canâ&#x20AC;&#x2122;s seam and let in contaminants, while bulges may indicate improper sealing or processing, contaminating the food inside the can. Shop for perishable foods last so you minimize the amount of time they are without refrigeration. If you expect that it will take you longer than an hour to get home, consider transport-

ing foods in insulated bags or a cooler to preserve their freshness. At home Do not leave foods that need to be chilled sitting out for long periods of time. Refrigerate and freeze foods promptly after unpacking them from the store or after a meal is over. When defrosting foods, do not do so on the kitchen counter. Instead, use the refrigerator or run frozen packages under water. All fresh produce should be rinsed thoroughly before use, even if stores say the foods have already been washed. Produce can retain bacteria from the fields where it was grown. Also wash the skins or rinds of foods before peeling or slicing, or you may transfer bacteria to the flesh of the food. Wash and disinfect hands, utensils, cutting boards, and any other surfaces after handling raw meats and poultry. Try to contain juices from meats so they do not get all over countertops. Always use separate utensils for preparing uncooked meats and produce. Cook foods to the recommended temperature and check with a food thermometer. Keep in mind that some foods may cook unevenly, especially in microwaves. Stir and keep cooking to ensure even heat distribution. Do not overload the refrigerator and freezer; otherwise they may not chill foods sufficiently. Check that the appliance is working properly. Avoiding foodborne illnesses requires diligence at the store and at home. With care, members of the household can remain healthy.

You’ve received the good news, now it is time to take care of your body and the new life growing inside of it.

of the pregnancy and what can be done from the start. Doctors may schedule blood screenings and estimate due dates. They also will go over nutrition and care guidelines, which will usually include a regimen of prenatal vitamins.

housands of women will become pregnant this year for the first time. Pregnancy can trigger thoughts of the future and making plans for when the baby arrives. It also can be a time to take inventory of personal health to make changes that will benefit expecting mothers and the children growing within them. Prioritizing overall health is a great way to increase your chances of a safe and healthy pregnancy. Visit an obstetrician or midwife as soon as possible. Once the pregnancy test comes out positive, make an appointment with your doctor to discuss the course

Discuss age and risk factors with the doctor. The Centers for Disease Control and Prevention point out that there has been a societal shift in the age at which most women become pregnant, with many waiting until later in life to start their families. Whereas ages 20-24 used to be the peak time for pregnancy, many women in North America now become pregnant for the first time between the ages 25 and 29, while many more wait until their 30s. Waiting longer to become pregnant for the first time may increase a woman’s risk for certain conditions during pregnancy. Your doctor can answer any questions you may have and let you know about additional testing that may be necessary.

Don’t overeat. Eating right is one of the best things you can do for yourself and the baby. Anything you put in your body can affect the baby, so prioritize a healthy diet. Contrary to popular belief, you do not need to eat for two. During the first few months, you may not have much of an appetite. The fetus does not require many additional nutrients until the end of the pregnancy. Only then will an increase of 200 calories or so be adequate. Speak with your physician about what constitutes healthy and unhealthy weight gain during pregnancy. Choose healthy foods. Avoid undercooked foods and soft cheeses that may harbor bacteria. Some seafood, such as tuna or shark, may contain high levels of mercury. Lean meats, fruits, vegetables, fiber, and dairy products can fuel your body and keep the baby growing. Continue to exercise. Unless there are complications during your pregnancy, you likely can continue to exercise. However,

don’t overdo it with exercise, and call your doctor if you experience any adverse side effects during or after exercise sessions. Avoid drugs, tobacco and alcohol. Smoking, taking drugs or drinking during pregnancy can cause serious health problems for the baby. Miscarriage, premature birth, low birth weight, and SIDS are just a few of the potential side effects of drinking alcohol, smoking tobacco or taking drugs while pregnant, advises Baby Center. Avoid these behaviors and always check with a doctor before taking any over-the-counter or herbal remedies as well. Get educated. Pick up a book from a reputable doctor or author so that you can better understand your pregnancy. It can save you stressful moments and keep your pregnancy on a healthy track.

21 • October 2015 • Healthy Lifestyle

Maintain a safe and healthy pregnancy

Healthy Lifestyle • October 2015 • 2

How to overcome common roadblocks to weight loss

iet, exercise and maintaining a healthy weight are essential elements of a healthy lifestyle. Adapting to a new diet and embracing a new exercise regimen requires a strong commitment, but so, too, does maintaining a healthy weight once those pounds have been shed. Losing weight can be difficult, and many people who set out to shed a few extra pounds encounter a handful of common obstacles along the way. These roadblocks do not disappear once weight has been lost, which only highlights the longterm approach men and women must take as they look to lose weight and keep pounds off for the long haul. The following are a handful of obstacles men and women may face as they look to lose weight and keep weight off for years to come. Snacks Snacking is perhaps the biggest obstacle to weight loss many men and women will face. Choosing the wrong snacks can compromise your efforts to lose weight, but the right snacks can provide energy

boosts without negatively impacting your waistline. Rather than high-calorie snacks that offer little nutritional value, choose low-calorie alternatives. For example, instead of fried tortilla chips, opt for reduced-sodium baked chips instead. In lieu of ice cream on a warm afternoon, choose low-fat yogurt, which can be just as refreshing without all those empty calories. Restaurants Dining out is another potential obstacle for men and women trying to lose weight. Avoid buffet-style restaurants or those establishments you know serve especially large portions. When dining out, ask to swap high-calorie side dishes with vegetables when possible, and choose nutritional, low-calorie entrées that won’t compromise the hard work you put in all week eating at home. Busy schedules One common obstacle that compromises even the most dedicated weight loss efforts is a hectic schedule. Commitments to career and family can

Did you know? A person’s mind can play a large role in how quickly he or she is able to lose weight. Exercise and diet alone may not be enough, and positive thinking can provide the extra boost some people need. A Harvard study found that mind over matter may extend to weight loss as well. The study followed 84 cleaning women, half of whom were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren’t given any information about their activity level and calorie burn. After a month’s time, researchers discovered that the group of women who were told that their work activity was good for them reduced their body fat, waist-to-hip ratio and body mass index. These participants had not changed anything else about their daily exercise and eating habits. The other group of women who were given no positive reinforcement did not lose any weight.

make it easy to veer off course with regard to diet. Planning is often an effective way to overcome a hectic schedule. Plan meals in advance so you are not tempted to order takeout or delivery after

a long day at the office. Use weekends to schedule and plan your weeknight meals, preparing meals in advance when possible and using a slow cooker so your meals are cooking while you’re at the office and ready to eat the moment you arrive home at night. Setbacks Setbacks are another common obstacle that can threaten weight loss goals. Everyone experiences a setback or two as they attempt to lose weight and keep that weight off. Don’t allow such setbacks to derail your weight loss efforts, and don’t beat yourself up when a setback occurs. Respond by rededicating yourself to your weight loss efforts, and before you know it, you will be back on track. Men and women can expect to face some common obstacles as they attempt to lose weight. Anticipating those obstacles is a great way to ensure they don’t derail your weight loss efforts.

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23 • October 2015 • Healthy Lifestyle

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Healthy Lifestyle • October 2015 • 2