Crossroads Magazine Healthy Living

Rehab director knows what it takes to regain good health

By CAROL HUMPHREYS For Crossroads Magazine

When Don “Junior” Harrison entered college, little did he know there was a career field out there that would give him the opportunity to remain close to athletics and grow as a healthcare professional.

The 1989 Alcorn Central High School graduate played basketball in high school and has always enjoyed being physically

active. However, it wasn’t until his junior year at the University of Mississippi, the Pre-Law/Business major found his calling. He got involved with the Special Olympics as a volunteer and met other volunteers who were part of the athletic training staff at Ole Miss. He started spending time in the athletic training facility, observing day to day operations. Once he saw the kind of work the athletic trainers did, his decision to change career paths was easy.

After obtaining his Bachelor

of Science in Exercise Science with Sports Medicine emphasis from UM in 1994, the Corinth native began working at Magnolia Regional Health Center as an athletic trainer. He then honed his passion for educating the community on how to achieve optimal physical, mental and emotional health by obtaining a Master of Science in public health education and promotion at Mississippi State University in 2002. During this time, his wife, Rebecca and he were busy at home raising two young sons

who remained active in sports from elementary through high school.

After 19 years as athletic trainer at MRHC, Harrison became director of athletic training at Northeast Mississippi Community College for a year before beginning his current job as director of rehabilitation services at MRHC in 2016.

ABOVE: Don “Junior” Harrison has been the director of rehabilitation services at Magnolia Regional Health Center since 2016.

“Being in the athletic training profession, I’ve been able to see injuries occur on the field which gives great insight to share with treating physicians and other rehab professionals,” said the rehabilitation liaison. “I see firsthand the extent of the injury and how it occurred which makes me appreciate even more the hard work someone puts into their rehabilitation efforts to return to their prior level of function.”

As part of his wide range of responsibilities, Harrison provides health-related education to both his staff and patients. His focus on preventative care includes overseeing all aspects of rehabilitation including patient assessment, treatment planning and discharge planning. Part of the planning is establishing a timetable for goals to be reached such as walking without assistance. An exercise regime is an essential part of helping people regain their mobility or functioning.

“An important determination to make when starting any type of exercise or rehab program is to ask the patient what he or she wants to get out of it. If they are attending therapy to recover from an illness or an injury, their therapist will help them set goals for their plan of care and make sure they advance in a safe structured manner,” he said.

“If their focus is on an exercise regimen and they are unsure how to go about setting their own personal goals, they should consult with a healthcare professional who is competent in this area. Getting the okay from their primary care physician is a great place to start. If someone uses a gym, they should make sure to check out the credentials of the individuals who are giving them advice,” said the rehab specialist.

“If a patient has recently completed a rehabilitation program, his or her physical therapist or certified athletic trainer can also serve as a good resource,” he added.

At MRHC, there is approximately 12,000 square feet of rehab space including an aquatic therapy pool, dedicated pediatric area and a number of individual treatment areas. In addition to aquatic physical therapy, several water aerobics classes are offered to many former patients. Harrison commented this was a fantastic way for them to continue putting into action the things they learned while attending therapy.

The rehabilitation director and former athletic trainer offered the following advice regarding the importance an exercise regime has in maintaining good health.

Start with a family doctor

A productive exercise regime begins with establishing care and routine visits with primary care physician. It is vital to monitor a patient’s health status so decisions can be made that have a positive impact on his or her overall health.

Any time is a good time to start exercising

Starting an exercise program is a great way to take an active role in maintaining good health. If someone is not routinely getting exercise, today is a great time to start.

As people age, physical activity has unmatched benefits with disease prevention, reducing fall risk factors and improvement with mental/cognitive health.

Starting young and developing good habits with routine exercise is also important.

Early intervention through exercise can help prevent two of the most prevalent health issues in our society that impact children – Type 2 Diabetes and Obesity. These are preventable and can lead to other health related complications later in life. Children with low activity levels can develop glucose intolerance and can become insulin resistant. Numerous studies support exercise as the best defense against these health risks.

Using exercise to manage pain

Once a person’s doctor has determined it is safe, recommendations may be made to work with a therapist to assist with pain management. Depending on the source of the patient’s pain, the therapist may suggest a combination of exercise and stretching to reduce symptoms.

It’s important to stay on track with what the therapist recommends by consistently attending rehabilitation appointments. Going too fast with exercise can cause an increase in symptoms. Likewise being too conservative will keep someone from getting the results they are looking for.

In some cases oral pain medication is warranted but should not be a long term goal. In many cases, patients may get quick results from pain medication and fail to treat the underlying cause of the pain itself. This can create an unhealthy cycle with bouts of medication being taken that can potentially have adverse side effects.

Good health comes with exercise

Thirty minutes a day, five days a week is optimal for good health maintenance. An important note is if someone doesn’t have access to a gym there are

a number of exercises they can do at home without using any exercise equipment. Depending on their level of fitness these can range from simple activities such as body squats and leg raises to lunges and push-ups.

Whether someone is exercising at home or in the gym it is important they get their body ready for exercise. Many individuals consider stretching to be an adequate warm up. Actually, warming up to stretch is important before advancing to exercises. A warm-up can be as simple as walking or jogging in place.

An outdoors lover, Harrison knows movement is essential to overall good health and healing. It is something his own family utilizes whether it is Jake, 26, who is currently working on his MBA at Ole Miss or Josh, 24, who served four years in the U.S. Army and is currently a member of the Mississippi National Guard. Rebecca and Josh also have an interest in how the human body functions. Rebecca teaches Biology at Tishomingo County High School and Josh is pursuing his degree in Biology, with plans to attend physician assistant school at Lipscomb in Nashville, Tenn.

After 26 years of working in the rehabilitation field, Harrison remarked it was never lost on him what an incredible healing power the human body possesses.

“To be a part of someone’s recovery is so rewarding,” said the healthcare administrator. “We have an incredible staff throughout the rehab department at MRHC and I count it a blessing to be able to work with each of them.”

Carol Humphreys has been a Corinth resident for 26 years and a writer for the Daily Corinthian and Crossroads Magazine since 1998.

To be a part of someone’s recovery is so rewarding. We have an incredible staff throughout the rehab department at MRHC and I count it a blessing to be able to work with each of them.

– DON HARRISON, Magnolia Regional Health Center

Surgeon breaks down barriers to good health

Good health habits begin with the mom and dad, grandparents or whoever else is in a child’s life in providing the right example and environment to have success with maintaining a healthy body weight.

– DR. ANDY HOLLEY

MISSISSIPPI’S BIG PROBLEM

By CAROL HUMPHREYS For the Daily Corinthian

Obesity is a big problem in Mississippi. According to the Mississippi Department of Health, one in five high school students struggle with being morbidly overweight. Overall, Mississippi is the most obese U.S. state with an obesity rate of 40.8 percent.

Although weight gain is largely a result of eating behavior and lifestyle, it can also be driven by genetics, hormones and even certain medications. Many people can overcome these biological and life choice factors with willpower, dedication and perseverance. Many succeed despite the odds stacked against them such as the easy availability of processed foods, food addiction, food costs and aggressive marketing.

There are those, however, who for years have tried every weight loss strategy possible including improving their diet and exercise habits … and still feel they’re fighting a losing cause.

Help for weight loss

Dr. Andy Holley is fascinated with the human body’s innate ability to heal itself quickly, especially when it relates to the digestive system. He specializes in general and bariatric surgery at Magnolia Regional Health Center. Though often considered a last option, bariatric surgery can produce a positive outcome for those struggling to lose weight.

“Most of my patients have tried and failed multiple exercise and diet programs. They’ve tried a variety of weight loss options including exercise, diet, medication, assisted therapy, etc. Though weight loss surgery should probably be an earlier option for those who have had obesity for too long, due to insurance guidelines it is usually later down the line surgery becomes an option,” explained the surgeon.

Many of his obese patients have weight related medical

comorbidities like hypertension, diabetes, sleep apnea, osteoarthritis and even mental health problems associated with being overweight. Bariatric surgery is done to help them lose excess weight and reduce their risk of potentially life-threatening weight-related health problems.

“There is no question the benefits are huge when getting their weight off,” said Holley, who has performed at least 110 bariatric operations at MRHC.

There are certain qualifications for bariatric surgery including having to be a certain size and having at least two medical comorbidities. A Body Mass Index (BMI) of 35 with two medical comorbidities or a BMI of 40 with no medical comorbidities is usually required by most insurers for surgical intervention for weight loss. BMI is a measure of body fat based on height and weight.

In addition to meeting certain medical guidelines to qualify for weight-loss surgery, prospective patients also go through an extensive screening process. They must also be willing to make permanent changes to live a healthier lifestyle.

The Holleys’ healthy lifestyle

After completing his surgical training at the Henry Ford hospital system in Detroit, Mich., Holley, 43, began working with the Magnolia Surgical Group at MRHC in 2014. The Itawamba County native and his wife, Selena, a dietitian, have a lot of incentive to maintain a healthy lifestyle. They are the parents of six children, ages 16 to eight –AndiKate, Baker, Penn, Dovie, LeeLee and the youngest, Rorie.

“We have at least one child in each school of the Corinth School District,” the father said in amusement.

His wife and he have a routine of running 30 to 50 miles a week. They also do weight training a couple of times a week depending on what their schedules will allow. Their kids stay pretty active, too, whether

Holley advises THREE MAIN STEPS to maintain a healthy weight:

■ A healthy diet with the appropriate amount of calories for body mass – 18.5 to 24.9 BMI falls within the healthy weight range. Whatever someone weighs, making a few small sustainable changes to their lifestyle can improve health. Losing just a small amount of weight, 5-10 percent, and maintaining this weight loss can have a positive impact on overall health. Though it differs depending on age and activity level, adult males generally require 2,000-3,000 calories per day to maintain weight. To maintain weight, adult females need around 1,600-2,400 calories.

it’s doing yard work or other outdoor activities.

The importance of good health

The doctor stresses the importance of getting kids engaged in good health habits at a young age.

“It begins with the mom and dad, grandparents or whoever else is in a child’s life in providing the right example and environment to have success with maintaining a healthy body weight,” he said.

He noted people in the nation, state and community are getting larger because most folks have become less active and no longer hunting and gathering for food. Obtainable reserved food is available all the time and people are eating more while exercising less. As a result, their health is diminishing.

“Recommended diets depend on the individual patient but for the most part if someone is overweight they need a calorie-restricted, low-carb diet,” said the physician. “The main thing is calorie restrictions like decreasing portion sizes. Plus everyone needs to move more.”

The United States Surgeon General’s recommendation is

■ Daily exercise including any type of cardiovascular conditioning or “cardio” exercise – an exercise program should include cardiovascular exercise which strengthens the heart and burns calories. Favorite cardio exercises include walking, interval training, squats, lunges, push-ups and abdominal crunches. However, there is no magic element to exercise – just learn to work smart for a successful outcome.

■ Good sleep hygiene – good sleep habits increases chances of a restful sleep which in turn improves productivity, mental and physical well-being plus overall quality of life.

to aim for an hour of exercise most days of the week which Holley thinks is appropriate. He recommends exercising at least four days a week, adding some of his patients need to exercise even more. The surgeon commented most people, especially those who are obese, should start with walking. Water aerobics or a stationary bike are also good options to begin exercising.

“The goal should be whatever exercise pushes an individual towards sweating and getting their heart rate up,” he said.

Though it takes hard work and even sweeping lifestyle changes, most people have the power to control their weight. For obese people who have tried without success to lose extra weight, there is help and support, including surgery. Bariatric surgery can help with excess weight and reduce the risk of serious weight-related health problems.

For others who are overweight, just making a commitment to a healthier lifestyle and sticking to it, can make a seemingly impossible goal become possible.

Carol Humphreys has been a Corinth resident for 26 years and a writer for the Daily Corinthian and Crossroads Magazine since 1998.

Our state-of-the-art facility is licensed by the Mississippi State Department of Health for assisted li ving and Alzheimer ’s care.

Potatoes come in many different forms and sizes, so they can be integrated into any meal. Because they can be cooked in various ways, potatoes also can be matched to particular diets and eating plans. Potatoes are a delicious, versatile and healthy option any time of the day.

INTO and nutritious

Potatoes are a staple of many people’s diets. Versatile, affordable and tasty, potatoes are, not surprisingly, included in myriad recipes.

Potatoes are underground tubers that grow on the roots of the potato plant. Potatoes are from the nightshade family, which means they’re related to tobacco and tomatoes. Potatoes are native to South America, and were likely brought to Europe, and later North America, by immigrants and tradespeople.

In addition to their versatility and flavor, potatoes happen to be nutritional powerhouses.

Potatoes are one of the “good” carbohydrates because they are whole and complex. Whole carbs like potatoes are minimally processed and contain fiber found naturally, according to the health and wellness site Healthline.

Carbohydrates are important for mental and physical performance because they provide the body with energy.

A deep look at what a serving of one potato provides in terms of nutritional benefits:

■ Moderate caloric content: The average potato contains just 110 calories. That makes potatoes part of a healthy, low-calorie eating plan.

■ Vitamin C: Potatoes are very good sources of vitamin C, although people might not think of potatoes as a major source of this essential nutrient. One potato provides around 30 percent of the recommended daily value of vitamin C.

■ Sodium-free: Potatoes are a smart choice for those watching their sodium intake.

■ Vitamin B and Iron: One potato provides 10 percent DV of vitamin B and 6 percent DV of iron.

■ Potassium: Each potato contains about 620 mg of potassium, which is more of this valuable nutrient than one gets from a banana.

■ No cholesterol: Potatoes are cholesterol- and fatfree when boiled or baked. There are many ways to prepare and serve potatoes so they remain low in fat and cholesterol-free.

■ Fiber: The highest level of fiber in potatoes is found in the skin. Dried skins are about 52 percent fiber. If you don’t eat the skin, one potato will offer around 7 percent DV of fiber.

■ Gluten-free: People with celiac disease or those who have gluten intolerances can turn to potatoes to include starchy carbohydrates in their diets. They’re perfect as side dishes or dressed up with other ingredients to make a main course.

– Source: Potatoes USA

Look to SPINACH for nutrition and flavor

Spinach packs quite the nutritional punch, making it a favorite of people who want to eat healthy without sacrificing flavor.

Spinach contains carotenoids such as beta carotene,

lutein and zeaxanthin which can help to prevent inflammation, reduce cancer risk and prevent potentially harmful eye conditions like cataracts and macular degeneration. Spinach also is naturally rich in nitrates, which have been linked to improved

blood flow and low blood pressure.

Though its health benefits are significant, spinach also makes for a flavorful and versatile addition to any meal. Spinach can be used as a topping on pizza, serve as a go-to leafy green in salads

and even been enjoyed on its own as a nutritious side dish. Anyone looking to reap the rewards of a diet with more spinach can try this recipe for “Spinach and Pumpkin Curry” from Deb Roussou’s “350 Best Vegan Recipes” (Robert Rose).

Spinach and Pumpkin Curry

1 pie pumpkin, halved and seeded

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons olive oil

2 tablespoons vegan hard margarine

1 onion, chopped

2 carrots, peeled and chopped

1 green apple, chopped

1 tablespoon grated fresh ginger root

1 1/2 teaspoon curry powder

2 cups vegetable broth

2 cups plain hemp milk

3 cups packed spinach

boils, reduce heat to medium and cook until the pumpkins are tender, 10 to 15 minutes, adding hot water if necessary. Let cool. When cool enough to handle, scoop pulp from skins. Transfer to a food processor, add salt and pepper and puree until almost smooth. Set aside.

2. Place a large, heavy-bottomed saucepan over medium heat and let pan get hot. Add oil and margarine and when melted, tip pan to coat. Add onion, carrots, apple, ginger, and curry powder and cook, stirring frequently, until softened, 6 to 8 minutes. Add pumpkin, vegetable broth, milk, and salt and pepper to taste, stirring well to thoroughly combine.

Spinach packs a healthy punch.

1. Place the steamer basket in a large saucepan and add water to about 1 inch below the bottom of the basket. Place the pumpkin halves in the basket, cover the pan and turn heat to medium-high. When the water

3. Reduce heat and simmer, stirring occasionally, until soup is slightly thickened, about 10 minutes. Stir in spinach. Taste and adjust seasonings and cook, stirring occasionally, until spinach is wilted, about 4 minutes.

HOW TO TRANSITION TO A VEGAN DIET

People choose to follow a vegan lifestyle for a variety of reasons.

Some may be concerned about livestock’s effects on climate and the environment in general, while others have strong feelings about the way animals are treated during the food production process.

Still others may have received information from their doctors that a plant-based diet can help reduce their risk for diabetes, heart disease and certain cancers.

Whatever the reason for embracing a vegan lifestyle, individuals should do their research first so their transition is safe and smooth.

Familiarize yourself with vegan rules

Being vegan is different from vegetarian eating. Rather than simply avoiding meat like vegetarians, vegans do not bring any animal products into their homes.

This includes eggs, milk, cheese, and any other ingredient derived from animal sources, including honey. Vegan.com says a vegan diet never contains any byproducts of animal agriculture, such as lard, gelatin or whey.

Explore vegan foods

Certain foods are staples of a vegan diet. These include grains, beans, nuts, tofu, tempeh, nut milks, fruits and berries,

and vegetables. In addition to these items, a greater number of vegan-friendly products are available to help those who are vegan enjoy their favorite indulgences without compromising their ideals. These include vegan chocolates, “cheeses,” coffee creamers, and more.

Most natural food stores and even mainstream supermarkets sell at least one vegan alternative for every popular non-vegan food. Vegan food companies continue to produce delicious and innovative items to make vegan living even more convenient.

Speak with a doctor

Those who want to switch to vegan eating can schedule chats with their doctors about the pros

and cons of removing animal products from their diets. This is a safer way to know if there will be any medical complications to doing so.

Avoiding animal-based foods does not typically lead to any negative consequences, though individuals may need to rely on supplementation to ensure they get enough vital nutrients in their diets.

Start gradually

Rather than focusing on what a person can’t eat, he or she can be inspired by all of the new products to try and recipes to make at home. This can make veganism seem less like a sacrifice and more like an active choice.

HIDDEN SOURCES OF SUGAR THAT COULD BE IN KIDS’ DIETS

Childhood obesity poses a serious threat to the long-term health of kids across the globe.

According to the World Health Organization, 39 million children under the age of five were overweight or obese in 2020. That means that tens of millions of kids across the globe are facing a serious and potentially chronic health problem before they even begin kindergarten.

The data pertaining to childhood obesity is undoubtedly alarming, but the good news is that obesity is preventable. Parents can provide nutritious foods for children and help them establish healthy eating habits at an early age, which could lay the foundation for a lifelong commitment to eating right.

One of the issues parents may encounter when planning kids’ diets is foods that seem healthy but are actually hidden sources of sugar. That’s a big problem, as Johns Hopkins Medicine notes that excess sugar consumption is associated with an elevated risk for cardiovascular disease. Sugar consumption has long been linked to obesity, which is one reason why the WHO recommended in 2015 that individuals get less than 10 percent of their daily calories from sugar. On the surface, it may seem simple for parents to heed that warning from the WHO. However, various foods and beverages, including ones kids typically love, are hidden sources of sugar. Identifying those foods and avoiding them or choosing versions that are not high in sugar can help kids maintain healthy weights.

■ Cereals: Parents may fondly recall overindulging in cereals with popular cartoon mascots on the box as kids. No matter how much nostalgia such memories may generate, parents must resist the temptation to recreate them for their own children. That’s because many popular cereals marketed to children are loaded with sugar. However, even seemingly healthy cereals could be loaded with sugar. Read nutrition labels before buying cereal for kids. Johns Hopkins Medicine recommends choosing cereals with 10 to 12 grams or less of sugar per serving.

■ Beverages: Sugar-laden beverages like sodas, certain juices and even some flavored waters increase kids’ risk of being overweight or obese. Encourage youngsters to drink more water and only serve sugary beverages on special occasions.

■ Packaged fruits: Here’s another food that appears healthy on the surface but could be anything but. WebMD notes that a one-cup serving of mandarin oranges in light syrup contains right around 39 grams of sugar. Offer fresh fruit in lieu of packaged fruits.

■ Sauces: Many kids look forward to nights when pasta is the main course at the dinner table. But even parents who serve whole grain pastas could be unknowingly serving up a sizable amount of sugar if they aren’t careful about which sauce they buy at the store. Some pasta sauces contain as much as 12 grams of sugar per half-cup serving. Barbecue sauces also tend to be high in sugar, which underscores the importance of reading labels before serving up saucy meals.

Childhood obesity is preventable, especially when parents learn to identify hidden sources of sugar that could be putting kids’ healthy in jeopardy.

DOS AND DON’TS OF

Maintaining a healthy weight promotes long-term health. Being overweight or obese are risk factors for various conditions, including type 2 diabetes and cardiovascular disease.

The World Health Organization reports that the worldwide obesity rate has tripled since 1975. In 2016, more than 1.9 billion adults were overweight. Of these, more than 650 million were obese. Health issues related to obesity are largely preventable. Losing weight in a healthy manner is essential for safe and lasting results. Individuals aspiring to lose weight can follow these guidelines on what to do and what not to do.

Add lean protein sources to your diet.

Healthline indicates the body burns calories when digesting and metabolizing protein, so a high-protein diet can help to shed up to 80 to 100 calories per day. Protein also helps you to feel full, reducing

the propensity to overeat. Don’t get hung up on numbers early on. The Centers for Disease Control and Prevention advises that even modest weight loss of 5 to 10 percent of your total body weight is bound to produce health benefits, such as improvements in blood sugar levels, cholesterol and blood pressure. Start small and gradually build up.

Eat at least four servings of vegetables and three servings of fruits daily. Produce contains an abundance of vital nutrients and is often fiber-rich and low in calories, which helps you to feel full.

Don’t overlook the impact of beverages on weight loss. The calories in sugary beverages, including some all-natural fruit juices, can add up quickly. Stick to water, tea or other unsweetened beverages to

help with weight loss. Get moving more. The Mayo Clinic notes that while it is possible to lose weight without exercise, getting moving can help burn off the excess calories you can’t cut through diet alone. Exercise boosts metabolism and benefits mood and strengthens muscles and the cardiovascular system as well.

Don’t go shopping while hungry. If you do, you may make impulse buys that compromise healthy eating plans. Speak with a doctor if you are vetting diet and exercise plans. A healthcare professional can assist you by indicating if a particular diet or fitness routine is acceptable for your age, goals and current health status.

Don’t forget to track eating. Most healthy diets involve some sort of calorie-counting,

INCLUDE FOODS YOU ENJOY!

Completely restricting access to occasional treats may cause you to resent healthy eating, which can derail weight loss goals. The principle of moderation can apply to healthy weight loss as long as you account for the more calorie-dense foods.

whether they actually require you to document your intake or use a formula to attribute “points” or another measure related to what you eat. Writing or tracking the foods and beverages you consume will provide the most honest assessment of habits that could affect weight loss.

Losing weight in a healthy manner is achievable when you seek guidance and follow some time-tested techniques.

How to avoid repetitive strain injuries

Repetitive strain injuries can upset workflow and compromise exercise routines. Though such injuries are often characterized as nuisances, for many people they’re much more than a minor inconvenience.

Data from the Occupational Safety and Health Administration indicates that repetitive strain injuries (RSI) affect roughly 1.8 million workers in the United States each year. Such injuries are common across the globe, as researchers in Sweden estimate that roughly one in 50 workers is suffering from the symptoms of RSI.

These injuries also are not limited to adults, with one study from researchers at Australia’s University of Technology finding that 60 percent of children suffered discomfort when using a laptop.

The Cleveland Clinic notes that RSI most commonly affect certain parts of the body, including fingers and thumbs, wrists, elbows, arms, shoulders, and knees.

These areas of the body are vulnerable when people routinely engage in activities in which they repeat the same motions.

RSI commonly affects

■ fingers

■ thumbs

■ wrists

■ elbows

■ arms

■ shoulders

■ knees

Repetitive strain injuries (RSI) affect roughly 1.8 million workers in the United States each year.

For example, office workers who spend eight hours a day typing away at their computers may develop RSI in their fingers, thumbs, wrists, and/or elbows. Such workers need their jobs, so what are they and others who suffer work-related RSI to do?

Prevention of RSI is not always so easy, but individuals can try various strategies to reduce their risk of developing RSI.

Make adjustments to your workstation

Individuals whose RSI are a byproduct of sitting at a desk and working on a computer all day long can adjust their workstations to see if this helps reduce strains. For example, a keyboard wrist rest is an

inexpensive accessory that can be placed between users and their keyboards to keep their wrists in a neutral position and alleviate wrist pain that results from typing all day.

Mouse rest pads serve a similar function and can be equally effective. A keyboard and mouse pad should be low enough to allow users to relax their shoulders.

Consider replacing your desk and/or chair

Desks and chairs also could increase risk for RSI if it they are not compatible. Office workers should be able to pull their chairs beneath their desk when they’re sitting and working. If the desk is too small or low to the ground to allow that, or if the chair is not adjustable so it can be pulled up to the edge of the desk while working, workers’ posture could suffer, as they will be forced to lean into their desk and narrow their shoulders when typing.

The Cleveland Clinic notes that improving posture helps people avoid putting extra stress on their bodies that can contribute to RSI.

Get up and walk around

Prolonged periods of sitting can increase the risk of RSI. Sitting at a desk all day long without taking routine breaks means those parts of your body vulnerable to RSI, such as the wrists, elbows and shoulders, are not moving all day.

The strain that puts on these parts of the body increases RSI risk, which underscores the importance of taking routine breaks.

Stretch before sitting down

Stretching may be something associated with a workout routine, but the principles of stretching also apply to sitting at a desk.

Exercise enthusiasts stretch to loosen and protect their muscles and tendons from injury, and the same idea can safeguard office workers as well. Some simple stretches throughout the day can keep muscles and tendons in the hands, elbows and shoulders loose and reduce the risk of repetitive strain injuries.

Individuals vulnerable to repetitive strain injuries can employ various techniques to reduce the likelihood that these painful and potentially debilitating conditions develop.

THAT AFFECT

Various changes to appearance and health are associated with aging.

Issues such as diminished vision, waning muscle strength and gray hairs are among the more common and noticeable side effects of aging.

Cognitive decline is another symptom often associated with aging, even if that needn’t be the case.

Certain lifestyle choices can protect against cognitive decline and dementias. While there is no surefire way to prevent dementias, here are some good habits for maintaining cognitive function well into your golden years.

Exercise frequently

Harvard Health reports that exercise, in addition to the many other benefits it provides, may help improve cognitive function in people who have already experienced

memory issues. Exercise may be particularly advantageous to people who carry the APOE4 gene variant, which makes people more susceptible to Alzheimer’s. Speak with a doctor about how much exercise is needed and what is safe for your age.

Stay socially engaged

According to a study published in the journal Experimental Aging Research, seniors who have high levels of social engagement also have better cognitive function. Getting together with friends, participating in a club, attending religious studies, and any other activity that gets you out with other people can help with cognitive function.

Enjoy video games

Playing a favorite video game may improve long-term cognitive function. Researchers at Cambridge Brain Sciences found

study participants who played non-cognitive-training video games were associated with better performance in several cognitive domains, but only for younger (age 18 to 64) participants. Cognitive training games, on the other hand, were not associated with any cognitive improvement.

Eat a healthy diet

Eating a diverse array of healthy foods is beneficial. Nutritious diets can help reduce the risk for illnesses that may affect cognitive ability. Eating well also helps keep the brain healthy. A Mediterranean diet appears to lower the risk or slow the progression of dementia in people who have the condition.

Get help for sleep disorders

Lack of sleep can affect memory and learning. By getting help for sleep disorders, you may reduce your risk for cognitive issues.

While it is not possible to prevent or cure cognitive conditions like dementias with lifestyle changes, certain behaviors can lower the risk of developing these illnesses or reduce their severity.

resolutions fitness

THAT ARE

Resolutions to get in shape, exercise more and eat healthier foods are popular at the start of every year.

2023 is certainly no exception. Optimism reigns when making resolutions, but for many, the difficulty lies in keeping them. Individuals looking to get healthier in the year ahead can try these strategies to stay the course.

Wake up earlier

Waking up a half hour earlier each day can have a substantial impact. That small amount of extra time can be devoted to meditation, deep breathing exercises or even some yoga stretches.

Move around more frequently

Many people with office jobs spend hours sitting in front of computers. A sedentary lifestyle can have an adverse effect on overall health. Set a timer or use a reminder on a fitness tracker to remind you to get up and move around for a little bit every hour.

Eat more vegetables

Vague goals like “eating better” are difficult to maintain because there is no specific goal to achieve. Rather, a resolution like eating a fruit or vegetable each day at every meal is something

hidden in favorite foods, such as desserts. Swap pasta noodles for spiralized zucchini as another easy fix.

Stand straighter

Posture tends to decline with age, advises AARP. This can cause the spine to lose flexibility. Stretches to maintain posture can help anyone stand straighter and improve long-term health.

Add ‘bursts’ to your walk

Researchers at the Mayo Clinic

interval training. While high-impact workouts may not be appropriate for everyone, adding little speed bursts to a daily walk can provide significant health benefits. Aim for 30 to 60 seconds of rapid walking at regular intervals to shake up the workout.

Take a workout outside

DRINK MORE WATER

Increasing water intake can help you feel fuller, thus reducing the likelihood that you will overeat.

Gradually increase your water intake by adding a few ounces each day until drinking water becomes rote.

Switch up your normal routine

by making use of the great outdoors to exercise. Instead of three miles on the treadmill or elliptical machine at the gym, opt for three miles on a local hiking trail.

Healthy resolutions are easier to keep when you have firm ideas and choose reasonable goals.

found in many

What the do for your body

MAGNESIUM

The Mayo Clinic reports that magnesium supports muscle and nerve function and energy production. Individuals with chronically low levels of magnesium could be at increased risk for high blood pressure, heart disease, type 2 diabetes, and osteoporosis. The NIH notes that magnesium is widely distributed in plants. That means it can be found in a wide variety of fruits and vegetables, including spinach, edamame, black beans, bananas, and broccoli. Magnesium levels vary significantly in these foods, so anyone concerned about magnesium deficiency can speak with their physicians about the best and healthiest ways to include more in their diets.

VITAMIN A

According to the Harvard T.H. Chan School of Public Health, vitamin A stimulates the production and activity of white blood cells, helps maintain healthy cells that line the body’s interior surfaces and regulates cell growth and division necessary for reproduction. Green, leafy vegetables are good sources of vitamin A, as are orange and yellow vegetables like carrots and squash. Vitamin A also can be found in cantaloupe, apricots and mangoes.

Anutritious diet can serve as a strong foundation for a long, healthy life. Fruits and vegetables are the building blocks of nutritious diets, as they’re loaded with nutrients that serve the body in myriad ways. The nutrients found in various fruits and vegetables go a long way toward building stronger, healthier bodies.

CALCIUM

Dark, leafy vegetables like kale, spinach, broccoli, and bok choi contain calcium. Calcium also is found fruits, including papaya and orange. According to the National Institutes of Health, the body utilizes calcium to build and maintain strong bones. In fact, the NIH notes that almost all calcium in the body is stored in the bones and teeth, where this vital mineral provides structure and hardness. Calcium also helps nerves carry messages from the brain every part of the body.

DIETARY FIBER

Dietary fiber is found in various fruits and vegetables. The Cleveland Clinic notes that berries like raspberries and blackberries contain significant amounts of dietary fiber. Pears, artichoke hearts and Brussels sprouts are packed with fiber as well. A high-fiber diet helps stabilize bowel movements and maintain bowel health, and WebMD notes that studies have found a link between high-fiber diets and a lower risk for colorectal cancer. Studies also have linked fiber-rich foods with heart-friendly outcomes like reduced inflammation and lower cholesterol.

The Dietary Guidelines for Americans established by the United States Department of Agriculture lists greens, lima beans, swiss chard, baked potatoes (with skin), and yams as great sources of potassium. Kiwi, melon, cantaloupe, and bananas are additional sources of potassium. The T.H. Chan School of Public Health reports that the main role of potassium in the body is to help maintain normal levels of fluid inside the cells. Potassium also supports a normal blood pressure.

POTASSIUM

TO PROVIDE THE BODY WITH

Oxygen is essential to life. The respiratory system works tirelessly to provide fresh oxygen to the body and ensure that all metabolic activities can occur unhindered. The respiratory system is what makes the inhalation and exhalation of air possible, and it’s a responsible for the distribution of oxygen throughout the body.

The respiratory system is a network of organs and tissues that help a person breathe. In addition to facilitating the absorption of oxygen from the air, the respiratory system cleans out waste gases like carbon dioxide. In a healthy person, the respiratory system functions like a well-oiled machine. But that same system is sometimes hampered by illness, allergies and infections, according to the Cleveland Clinic. With so much riding on a healthy respiratory system, it can help to learn about some of the more common conditions that can affect it.

Asthma

Asthma is a chronic inflammatory disease caused by narrowed airways affected by inflammation. Asthma causes breathing difficulties, coughing, wheezing, and other symptoms. Most people need to take preventive medicines to control symptoms.

Influenza

Influenza, also known as the flu, is a viral illness that can produce a number of symptoms. The flu viruses can be inhaled or brought into the body by touching items that contain the virus. Mild fever, runny nose, cough, fatigue, and sore throat are common symptoms of influenza. While most people recover, the Mayo Clinic warns that flu complications can be deadly.

COPD

Chronic obstructive pulmonary disease is comprised of chronic bronchitis and emphysema. Bronchitis is when the lining of the bronchial tubes become inflamed and irritated. Swelling may cause an abundance of mucus. Emphysema occurs when the tiny air sacs (alveoli) become damaged and less flexible. This reduces the alveoli’s ability to move oxygen and other gases, which adversely affects breathing, according to Verywell Health.

Tuberculosis

TB is a contagious and potentially life-threatening infectious disease caused by the bacterium mycobacterium tuberculosis, which is spread through the air. The CDC says TB is preventable and treatable in most cases. Infection control practices can help reduce TB transmission.

COVID-19

With so much riding on a healthy respiratory system, it can help to learn about some of the more common conditions that can affect it.

A person infected with the coronavirus is contagious to others for up to two days before symptoms appear, and they remain contagious to others for 10 to 20 days.

SARS-CoV-2 is the virus responsible for causing COVID-19, which was discovered in the winter of 2019. It is a highly infectious illness caused by a coronavirus. It is spread from person to person, and has caused millions of deaths around the world as well as lasting health problems, according to Johns Hopkins Medicine. Depending on the individual, the effects of COVID-19 can be mild or severe. Because the virus mutates easily, researchers continue to develop new vaccines to help boost defense against it. Symptoms appear within two to 14 days of exposure to the virus. A person infected with the coronavirus is contagious to others for up to two days before symptoms appear, and they remain contagious to others for 10 to 20 days, depending on their immune system and the severity of their illness.

Pneumonia

With pneumonia, a virus, bacteria or another infectious agent causes alveoli to fill with fluid or pus, affecting breathing and gas exchange. Pneumonia symptoms may be mild and not affect daily activities, while others can be severe and require hospitalization.

Cystic fibrosis

This is a genetic condition that creates very thick mucus in the body, which can cause both breathing and digestive problems. Blockages from thick mucus can trap harmful bacteria and lead to infections, says the Mayo Clinic.

OXYGEN IS ESSENTIAL TO LIFE.

Does benefit overall health?

Alittle recreation never hurt anyone. In fact, the activities people choose to engage in during their free time can promote and safeguard their long-term health.

Roller skating is a recreational activity often associated with children, but it can be enjoyed by people of all ages. And though roller skating devotees may already know how beneficial it is for their bodies, novices might be surprised to learn just how much lacing up their skates can do for their overall health.

Roller skating and your balance

Roller skating requires pushing off and forces individuals to rely on their gluteus maximus. The online medical resource Healthline notes that the function of the gluteus maximus is to extend and laterally rotate the hip. When glute muscles collaborate as a person roller skates, that improves body stability, helping people to maintain better balance, even when they’re not skating.

Roller skating and your core

The Mayo Clinic notes that core exercises train the muscles in this area of your body to work in harmony, ultimately leading to improved stability. When roller skating, individuals rely on their core muscles, making this a core-friendly exercise. If improved stability isn’t enough to get people to lace up their skates, it’s worth nothing that the Harvard Medical

It may have been a while since adults last laced up a pair of skates. But roller skating can be a great activity for anyone looking to get healthy and have a little fun along the way.

School indicates that a strong, flexible core can benefit the body in numerous ways. For example, low back pain sufferers may be interested to know that exercises that promote well-balanced, resilient core muscles can help to prevent low back pain.

Roller skating and weight loss

Anyone who has ever been roller skating likely knows

The relationship between milk & health

‘Drink your milk” is a familiar refrain in households across the globe.

Though that statement is often directed at children, adults also may feel they need to drink more milk. But the relationship between milk and overall health is a complex one that’s only been made more complicated by some long-held but potentially misleading beliefs about milk.

Milk and bone health

that it’s easy to break a sweat once those skates are laced up. In fact, Healthline notes that a 160-pound individual who skates at a consistent intensity for 30 minutes can expect to burn around 267 calories. Burning calories can help people lose weight, making roller skating a worthy activity for individuals who want to add some fun physical activity to their weight loss routines.

Calcium, vitamin D, phosphorous, and protein have all been linked to bone health. Milk contains each of these nutrients, so it’s natural for people to think milk can help to establish and maintain healthy bones. According to the International Osteoporosis Foundation, evidence strongly supports the sentiment that dairy products promote healthy bones and muscles.

However, a 2001 study published in The American Journal of Clinical Nutrition found that countries with the highest intakes of milk and calcium had the highest rates of hip fractures. Two separate meta-analyses of prospective cohort studies, one in 2011 and the other in 2019, did not find an association between milk consumption and hip fracture risk. So what do these studies have to say about milk and bone health?

The relationship between milk and overall health is complex. Individuals who want to get healthy can speak with their physicians about whether or not increasing their milk intake can help them.

Novices might be surprised to learn just how much lacing up their skates can do for their overall health.

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One can try switching over for a few weeks to see how he or she feels.

Dr. Neal Barnard of the Physicians Committee for Responsible Medicine recommends starting by collecting a couple of plant-based recipes first and trying them out over the course of one to two weeks. Then follow that with a three-week commitment to veganism.

The transition to a vegan lifestyle can be made gradually and with purpose for those who no longer want to consume animal products.

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That’s uncertain, and acknowledging that uncertainty is important for people who are looking to milk to build strong bones. In such instances, individuals should look to additional measures aside from drinking milk, such as daily exercise and avoiding tobacco, which the Mayo Clinic reports has been linked to weakened bones.

Milk and long-term weight control

The Harvard T.H. Chan School of Public Health notes that research does not support the somewhat popular notion that milk helps with longterm weight control. Though studies have found that milk and dairy could help to reduce body fat in the short-term when it was included as part of a calorie-restricted diet plan, that benefit was not evident when individuals stopped restricting their calorie intake.

Milk and cancer

The potential relationship between milk and cancer also is complicated. A meta-analysis of more than 100 cohort studies by the World Cancer Research Fund found that higher milk intake lead to a reduced risk of colorectal cancer, though this benefit was mostly in men. However, the Chan School of Public Health notes that other studies have linked dairy and milk intake to an increased risk of prostate cancer and early stage prostate cancer.

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Walk the aisles of a neighborhood grocery store examining nutrition labels and packaging and you’re bound to find information that was not there a decade ago.

On Aug. 2, 2013, the U.S. Food and Drug Administration issued a ruling that defined “gluten-free” for food labeling. Since then, items labeled gluten-free must meet a defined standard for gluten content.

Chances are people who grew up in the 1990s or earlier probably never heard of the word gluten or discussed it as part of their diets. Today it is something even young children may be aware of as more people embrace alternative eating plans to alleviate various health concerns.

Individuals avoid gluten for all sorts of reasons, including to lose weight or to reduce inflammation or to adhere to the advice of allergists and other doctors. While avoiding gluten is a choice for many people, it’s a necessity for the estimated three million people in the United States with celiac disease.

The Celiac Disease Foundation says celiac disease is an autoimmune disease that occurs in genetically predisposed people. The ingestion of gluten leads to damage in the small intestine. It is estimated to affect one in 100 people worldwide. When someone with celiac

disease eats gluten, which can be found in wheat, rye and barley, the body mounts an immune system response that at-

tacks the villi, which are small finger-like projections that line the small intestine.

The villi, when damaged,

cannot properly absorb nutrients from food. Untreated celiac disease also may lead to the development of other autoimmune disorders like type 1 diabetes and multiple sclerosis, according to the CDF.

The intestinal damage from eating gluten often causes diarrhea, fatigue, weight loss, bloating, and anemia, and can lead to serious complications, advises the Mayo Clinic.

Therefore, the only way to avoid damage and distress is to stop consuming gluten entirely. Following a strict gluten-free diet can help manage symptoms and promote intestinal healing. Perhaps thanks to the popularity of gluten-free diets, more companies are producing gluten-free foods and stores are carrying them in greater numbers. There may be entire aisles devoted to gluten-free products – from burger buns to waffles to pastas.

In addition, there are a number of new baking flours available that provide alternatives to traditional wheat-based formulas. People with celiac disease or gluten intolerances can use these specially designed flours to make homemade items.

Certain flours also may be billed as one-to-one alternatives, meaning they can be substituted for traditional flour in recipes without adjusting the measurements.

Celiac disease requires people to follow strict gluten-free diets to manage symptoms and prevent intestinal damage.

Ron Wingard Photography

Rice is a staple of gluten-free diets. It also can be the main ingredient in gluten-free flours.

people with celiac disease …

Dr.

Dr. Nixon Dodd

Dr. WIlliam Dodd