Your Health - January 2019

Your

Health Daily Journal media

JANUARY 2019 | In this issue:

HOW TO SHED POUNDS IN THE NEW YEAR Better brain health in the New Year What is dry needling?

PAGE 2 | FERGUSFALLSJOURNAL.COM

Five tips to shed those pounds in the New Year (StatePoint) Maybe you want more energy, or perhaps you want to lose weight and keep it off for good. Whatever your goals, a new year means a fresh start to become the best version of yourself.

Here are five tips from Nutrisystem experts to get your scale moving in the right direction and support your long-term health.

1. Skip “diet” drinks: Of course, you know not to order the regular cola with your meal, but you figure the lower-calorie diet version is an okay choice. Not necessarily. One recent review of research found that artificial sweeteners often used in diet drinks may not be as beneficial for weight management as intended, and that drinking them regularly may be linked to an increased body mass index. If you want something fizzy, opt for seltzer with lemon or lime. But if you can’t stop dreaming of that diet soda, it doesn’t have to be completely off-limits. Just try to cut back. Moderation is key!

2. Drink more water: Every part of your body needs water to work properly. When

PROVIDED

SHEDDING: When looking to shed unnecessary pounds this New Year, these five tips can keep you on the right track. you don’t get enough, your body can’t perform normal functions, which can drain

your energy. More fatigue means less physical activity. Plus, mild dehydration is often

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masked as hunger — prompting you to grab a snack when all you really need is water.

Nutrisystem experts recommend drinking at least eight, 8-ounce glasses daily.

3. Slow down: It takes 20 minutes for the “I’m full” signals from your stomach to reach your brain. When you inhale your food, it’s much easier to eat more than your body really needs. One review of 23 studies found that fast eaters were about twice as likely to be obese, compared to slow eaters.

To help slow down, take smaller bites, chew 10 to 15 times and put your fork down between each bite.

4. Don’t eyeball portions: “The super-sized meals at restaurants have given us a skewed view of proper portion size,” says registered dietitian for Nutrisystem, Courtney McCormick.

Even if you’re tracking your food intake with an app or food journal, overestimating portions can sabotage progress.

McCormick’s solution: Measure portions -- not forever, but for a while at the start.

Doing so will help you get a visual of what portions should actually look like. You may also consider eliminating some of the guesswork with a program, such as Nutrisystem, that offers pre-portioned, nutritionally-bal-

PROVIDED

REDUCE STRESS: Meditation is just one of the many ways to reduce stress and help you shed pounds in the New Year. anced meals.

5. Reduce stress: Stress can cause your body to burn calories more slowly, which could lead to weight gain, according to a study. Plus, stress increases hormones that stimulate appetite, and the foods you’ll crave for comfort tend to be high in fat and sugar. Help manage stress with deep breath-

ing, meditation, exercise, hanging out with friends or listening to music.

More tips on jump-starting your weight loss goals can be found at nutrisystem.com.

With these tips for the new year, you’ll be on the road to realistic weight loss achievement and have more energy for your day-today life.

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Can following a low FODMAP diet improve health?

Making changes that promote physical and mental well-being top annual New Year’s resolution lists. The foods a person eats can greatly affect how his or her body feels and responds, which is why people with conditions such as diabetes or Celiac disease adhere to relatively strict diets.

However, symptoms of other conditions also may abate when proper food choices are made.

Following a low FODMAP diet may be one way that people with gastrointestinal conditions, including irritable bowel syndrome, can experience relief. Researchers have also studied how a low FODMAP diet can benefit people with inflammation stemming from autoimmune disorders.

What is FODMAP? According to the medical information resource Healthline, FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. In layman’s terms, these are the short-chain carbohydrates

in foods that some people cannot digest and excrete properly. In such instances, these carbohydrates end up stagnating at the end of the intestines and providing food for gut bacteria. This may result in excess gas and problematic digestive symptoms. For people with inflammatory bowel conditions, like ulcerative colitis or Crohn’s Disease, this bacteria can cause excess irritation and inflammation of the intestines.

irritable bowel conditions found the lower FODMAP diet was beneficial for reducing flares and symptoms of gas and loose stools.

This isn’t the only study or condition to tout the benefits of a low-FODMAP diet. A small study published in the Scandinavian Journal of Pain looked at the effects of a low-FODMAP diet on 38 women with fibromyalgia over a period of five months. The study found the diet reduced fibromyalgia symptoms, including pain scores. Researchers believe that a low-FODMAP diet may also be beneficial for other autoimmune conditions, such as rheumatoid arthritis or hypothyroidism.

It is important not to jump feet first into any diet without first discussing it with a physician. With any diet, a gradual introduction is safer and can help weed out which foods may be most troublesome and which may be most tolerable. Visit www.fodyfoods.com/pages/low-fodmapfood-list for a list foods that are low-FODMAP.

Low-FODMAP implications A study titled “Consistent Prebiotic Effect on Gut Microbiota with Altered FODMAP Intake in Patients with Crohn's Disease: A Randomized, Controlled CrossOver Trial of Well-Defined Diets,” which was published in the journal Clinical and Translational Gastroenterology, demonstrated how FODMAP foods affected levels of fecal microbiota. High-FODMAP foods led to a proliferation of good and bad bacteria, while low-FODMAP foods reduced both good and bad. However, people with

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FERGUSFALLSJOURNAL.COM | PAGE 5

How viruses hijack part of your immune system and use it against you

By Mayo Clinic

An enzyme intended to prevent autoimmune disease can be hijacked and used by some viruses to avoid immune detection.

That discovery from Mayo Clinic researchers and collaborators appears in PLOS Biology.

There's also good news. The same team also defined how much viral genetic material is needed to reverse the process and instead activate the immune system against the virus.

This viral genetic material takes the form of RNA, the chemical cousin of DNA. RNA can be a single strand like a string or a complex structure called a double strand. Various human immune proteins recognize viral RNA because long stretches of double strands are present in the virus genetic material. Human cells create their own RNA to serve vital functions, which sometimes have short regions of double strands. If the immune system is activated by human double-stranded RNA, it would give rise to autoimmune disorders – when the immune system mistakenly attacks the body.

Humans have evolved a protein called "ADAR1" (adenosine deaminases acting on RNA) to prevent this autoimmunity. Aicardi-Goutières syndrome is a rare but debilitating auto-immune disorder that can be caused by a detrimental mutation in the ADAR1 gene. Patients suffering from Aicardi-Goutières produce inflammation responses against their own bodies that cause damage to tissues, especially the brain.

So how does ADAR1 prevent this autoimmunity?

ADAR1 recognizes the short stretches of double-stranded human RNA and changes them to single strands so they do not activate the immune system.

But ADAR is a double-edged sword, according to Roberto Cattaneo, Ph.D., leader of the Mayo Clinic-based research group. He explains that the ADAR1 protein is a balance between preventing autoimmunity and detecting viruses, but viruses have evolved to take advantage of that balance.

ADAR1 will act on viral double-stranded RNA as readily as human RNA. The protein

PROVIDED

HEALTH HIJACKERS: The discovery of how viruses hijack ADAR and the RNA threshold may lead to new antiviral therapies that target ADAR1 so viruses cannot use it to hide from the immune system. changes viral double-stranded RNA to single strands, therefore protecting some viruses from immune detection.

The Mayo Clinic-based group was able to show that there is a threshold of viral double-stranded RNA where ADAR1 no longer can change enough to single strands. Then the immune system is activated by the presence of unchanged viral RNA double strands.

"There were already papers out with ADAR being exploited. We now can give numbers, a threshold. We have a quantitative evaluation of what is going on," Cattaneo said.

The study cites about 1,000 double strands of RNA as the threshold for immune activation. The researchers found the threshold by deleting the ADAR1 gene in cells. Then they collected and sequenced the human RNA from these experiments. By comparing the human RNA from normal cells and ADAR1-deficient cells, they were able to determine which genes are affected by ADAR1.

Then they infected the ADAR1 deleted cells with measles virus or a mutant measles virus that produced more RNA. Neither virus grew

well without ADAR1. However, when they re-introduced ADAR1 the normal measles virus was able to grow well, but the mutant virus did not. By comparing the amount of double-stranded RNA from the mutant virus to the normal virus, they were able to estimate the threshold of double-stranded RNA changed by ADAR1.

"Evolutionarily, the story is fascinating.

It is an interferon-inducible gene. Nobody thought that they could be a pro-viral factor.

It's not how we think about it," Cattaneo said.

The group's discovery of how viruses hijack ADAR and the RNA threshold may lead to new antiviral therapies that target ADAR1 so viruses cannot use it to hide from the immune system.

Co-authors on the team are: Christian Pfaller, Ph.D., and Ryan Donohue, Mayo Clinic; Leonid Brodsky, Ph.D., University of Haifa, Israel; and Stepan Nersisyan, Haifa University and Lomonosov Moscow State University, Russia.

The study was funded by the National Institutes of Health and Mayo Clinic.

PAGE 6 | FERGUSFALLSJOURNAL.COM

What is dry needling?

By Jen Schalekamp For the Journal

Dry needling is a therapeutic treatment used by physical therapists that involves the insertion of a thin, solid filament needle into a taut muscle band or “trigger point” in the area of the body where pain or functional movement impairments are present. It is termed “dry” needling as there is no injectable solution involved.

Most patients do not feel the insertion of the needle, but when it reaches a trigger point within a taut muscle band, it will often times cause a very brief, involuntary spasm or “twitch response” that may be uncomfortable. This twitch response is what leads to muscle relaxation and therefore helps decrease pain, increase range of motion and restore muscle function.

PROVIDED

THERAPEUTIC: A Western medical intervention based on scientific studies for localized treatment of pain and dysfunction in musculoskeletal conditions, dry needling is a therapeutic treatment involving thin, solid filament needles that are used to take away muscle pain.

Dry needling is not the same as traditional Chinese acupuncture, rather it is a Western medical

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Dry needling is a treatment technique that provides quick results with deep, lasting effects due to proven changes within neuromuscular activity. Positive results are generally apparent after the first treatment session or within a few treatment sessions. Results may vary depending on the history or cause of symptoms and overall health of the patients. To prolong the benefits of dry needling, patients are often given recommendations on appropriate stretching or strengthening exercise as well as general postural awareness techniques to help prevent risk of re-injury or muscular strain.

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Fight the flu with these strategies Influenza can rear its head any time of the year, but is known to be a particularly bad thorn in one’s side during times of year when the weather is cold. According to WebMD, anywhere from 5 to 20 percent of the population will get the flu in an average year and it can take three to seven days for a regular case of the illness to go away, with some effects lingering for up to two weeks.

No one wants to get the flu, which is marked by fever, aches and pains, congestion, fatigue, and other symptoms. As a result, people do all they can to help prevent the flu — or at the very least shorten its duration.

The best way to stave off the flu is to get a flu vaccination each year. The Centers for Disease Control and Prevention says the vaccine is carefully curated to treat against the flu strains that research suggests will be the most common each flu season. Getting vaccinated by the end of

October is recommended.

Steer clear of sick individuals and make a concerted effort to avoid germs and the spread of germs. Diligently washing hands and avoiding touching your nose, eyes and mouth can help you avoid and spread germs. In addition, repeatedly clean and disinfect surfaces that may be contaminated with the flu virus.

You might want to consider prophylactic treatment with an antiviral medication. In 2000, the U.S. Food and Drug Administration approved the use of oseltamivir phosphate, which is known by the brand name Tamiflu, as a flu preventative.

However, many people only reach for the drug when symptoms already have set in. Instead, it can be especially helpful in preventing the flu when someone in the household has already contracted the illness. The results of several clinical studies show that Tamiflu, when taken once daily, is up to 92 percent effective in preventing

influenza illness in adolescents, adults and the elderly.

Drink plenty of liquids during flu season to keep the body well hydrated so the immune system can be in top form. Fruit juices, water, broth-based soups, and sports drinks can help keep the respiratory system from forming thick mucus that can become laden with bacteria. Should a fever set in, fluids help prevent dehydration.

It also can be wise to take zinc supplements during cold and flu season. Neil Schachter, MD, medical director of the respiratory care department at Mount Sinai Medical Center and the author of “The Good Doctor’s Guide to Colds & Flu,” says zinc may boost immunity, which can shorten the duration or severity of the flu.

The flu can quickly escalate and cause serious symptoms. Prevention and early treatment are essential during cold and flu season.

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Seniors: How healthy feet can reduce your risk of falling (StatePoint) Among older Americans, falls are the number one cause of injuries and death from injury, according to the Centers for Disease Control and Prevention. Not only are seniors more at risk for falls, when they do so, it poses a greater risk for injuries, hospitalization and complications.

For a ground-up approach to fall prevention, seniors should start by examining the health of their feet.

“Painful foot conditions, such as osteoarthritis, corns, bunions, hammertoes and diabetes complications, can make it difficult for seniors to maintain balance and coordination when walking or standing,” Michael Ambroziak, DPM, FACFAS, a board-certified foot and ankle surgeon and Fellow Member of the American College of Foot and Ankle Surgery (ACFAS) said. “Compounding the issue is that the very exercises intended to correct risk factors for falls, such

PROVIDED

ON THE GOOD FOOT: Healthy feet can be the key to reducing the risk of falling for seniors. Foot conditions such as osteoarthritis, corns, bunions, hammertoes and diabetes complications, can make it difficult for seniors to maintain balance and coordination. as lower-body weakness, as well as gait and balance problems, are

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made difficult to perform when one is suffering from painful foot and ankle conditions.”

While the factors causing falls are numerous, experts say that seniors, and everybody for that matter, can take steps to reduce their risk by minimizing or even eliminating foot pain. Doing so will improve balance, coordination and stability when walking or standing.

Foot and ankle surgeons recommend the following ways to help keep feet and ankles healthy: • Don’t ignore pain: Foot pain is not just a normal consequence of growing older, so don’t resign yourself to aching and suffering.

You likely have a treatable condition. For a proper diagnosis and intervention, be sure to pay attention to your feet and see a foot and ankle surgeon if and when you experience pain.

• Examine your feet: You are the gatekeeper of your own health, making regular at-home foot examinations critical. At the sign of bumps, lumps or other changes in your feet, make an appointment with your foot and ankle surgeon.

• Exercise: Simple stretching

exercises can help you maintain strength and mobility in your feet and ankles, as well as provide pain relief. Talk to your physician about appropriate exercises for you.

• Protect: Use padding, insoles or whatever special footwear you are prescribed. Be sure to wear these, along with comfortable, sensible shoes, every day.

• Be flexible: Know that at times, surgery is the most appropriate treatment for a given condition.

Fortunately, many simple surgical techniques allow foot surgery to be performed on an outpatient basis.

For more ways for to keep feet and ankles healthy, prevent falls or to find a foot and ankle surgeon near you, visit FootHealthFacts. org, the patient education website for ACFAS. Foot and ankle surgeons are experts in providing both conservative care as well as surgical approaches to foot and ankle healthcare.

Remember, just one fall can permanently rob seniors of their independence and dramatically reduce their quality of life. Taking good care of feet and ankles however can reduce the risk of a life-altering slip, trip or fall.

FERGUSFALLSJOURNAL.COM | PAGE 9

Banish belly fat, improve cardiovascular health The way to a person’s heart may be through his or her stomach in more ways than one.

Doctors have tied heart health to the abdomen, and having extra pounds around one’s middle can be detrimental to cardiovascular well-being.

Excess visceral fat in the belly, something doctors refer to as “central adiposity,” may have potentially dangerous consequences.

While the link between belly fat and heart health has long been associated with men, women may be even more vulnerable to the adverse health effects of belly fat. A study published in March 2018 in the Journal of the American Heart Association examined 500,000 people between the ages of 40 and 69.

Participants had their body measurements taken, and then were kept track of for heart attack occurrence over the next seven years.

During that period, the women who carried more weight around their middles (measured by waist circumference, waist-to-hip ratio or waist-to-height ratio) had a 10 to 20 percent greater risk of heart attack than women who were just heavier over all.

Belly fat is particularly dangerous because it doesn’t just include the insulating, or subcutaneous, fat under the skin. It is largely visceral fat that also surrounds the organs in the abdomen. Harvard Medical School reports that visceral fat is metabolically active and has been strongly linked to a host of serious diseases, including heart disease, diabetes, cancer, and dementia. Visceral fat is like an endocrine organ that secretes hormones and a host of other chemicals linked to diseases that can affect adults. One substance is called retinol-binding protein 4 (RBP4), which has been tied to an increased risk of coronary heart disease. In 2015, a study published in

PROVIDED

BUCKLE BUSTER: Doctors have tied heart health to the abdomen, and having extra pounds around one’s middle can be detrimental to cardiovascular well-being. the Annals of Internal Medicine found that normal-weight people with excessive belly fat had a higher risk of dying of heart disease or any other cause compared with people without central obesity.

The online health and wellness resource Medical News Today says doctors determine belly fat to be a problem when a woman’s waist measures 35 inches or more and a man’s 40 inches or more. MRIs also can be used as a fat analyzer and will be judged on a scale of 1 to 59. A measurement of 13 and under is desireable.

The Mayo Clinic advises that poor diet

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and fitness habits can contribute to belly fat.

As people age, they may have to make more drastic changes to their diets and exercise regimens to counteract changes in their metabolisms. Eliminating sugary beverages, watching portion sizes, counting calories, doing moderate aerobic activity daily, and choosing healthier foods can help tame visceral fat.

Also, doctors may recommend those who are stressed to try stress-busting techniques, as stress also may be tied to excessive belly fat.

Belly fat should not be overlooked, as its presence can greatly increase a person’s risk for various diseases.

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Why personal training?

Each year on January 1, many people resolve to lose weight and get healthy. According to the Centers for Disease Control and Prevention, almost 70 percent of Americans over the age of 20 are overweight, including 35 percent who are considered obese.

After the holiday season, when social schedules ramp up and diets might be ignored, it’s no surprise that many people are ready to start new fitness regimens.

While it’s easy to push oneself into the toughest and most intense workouts in order to super-charge weight loss or fitness gains, this could be a mistake that raises the average person’s risk of injury. Instead, people should work with a personal trainer who can guide their workouts.

Personal trainers are fitness professionals who are trained to teach others how to exercise. These people are educated in correct posture and technique so that they can instruct how to do exercises correctly and efficiently. Furthermore, personal trainers can help people reach their fitness goals with an understanding of how to exercise safely with various chronic conditions or injuries.

There are many other reasons to work with a personal trainer.

• Motivation: Personal trainers can offer encouragement to get a person started and continue with a workout routine. Furthermore, knowing someone is there to hold them accountable can ensure the client is consistent in showing up to do the work necessary.

• Define fitness goals: Personal train-

PROVIDED

TRAINER: Personal trainers can help people reach their fitness goals with an understanding of how to exercise safely with various chronic conditions or injuries. ers can help people focus on goals that are specific and realistic to achieve measurable success.

• Showcase proper form: Understanding how to do exercises properly reduces the risk of injury and increases the efficacy of workouts.

• Offer variety: Sometimes workouts can become boring, and people become com-

placent. Personal trainers may alter routines to keep clients interested.

• Make time work: Experienced personal trainers will know how to maximize the time clients have. This can be advantageous for people who have limited time to exercise.

Personal trainers can help fitness fans achieve maximum results, exercise properly and form good habits.

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FERGUSFALLSJOURNAL.COM | PAGE 11

Your polar plunge survival guide Come wintertime, polar plunges are sponsored by various organizations. Such events may serve as fundraisers for club operations or to help needy individuals, while others may simply be efforts to fend off cabin fever.

While no one can say for sure who originated the polar plunge, the first recorded Polar Bear Swim took place in Boston in 1904. In Canada and the Netherlands, it has become tradition to host plunges on New Year’s Day. Even people in the southern hemisphere participate, with plunges off the coast of New Zealand and Antarctica in June. In the United Kingdom, a “Loony Dook” takes place in Scotland, with several thousand people attending the event and taking the plunge after New Year’s Eve celebrations. The largest plunge in the United States is the Plungapalooza in Maryland, which includes 12,000 swimmers, all of whom are there to raise funds for the Special Olympics.

Polar bear swims are not for the faint of heart, and even the most stalwart (and cold-tolerant) plunger can employ a few strategies to make the swim a success.

• Prepare in advance. Build up your cold tolerance in the bathtub or shower. Cold water may cause some people to hyperventilate. Acclimating to the sensa-

PROVIDED

TAKING THE PLUNGE: Polar bear swims are not for the faint of heart, and even the most stalwart (and cold-tolerant) plunger can employ a few strategies to make the swim a success. tion can make it less shocking when it’s time to get in the water.

• Exercise caution if you have a heart condition. Experts in medicine at Mount Sinai Medical School say that, following cold shock, the body will do something called a diving reflex. This means constricting blood vessels to direct more blood flow to the heart and brain, which causes an increased cardiac workload.

• Walk slowly into the water.

Rather than running and diving in, slow enter the water to acclimate your body to the cold and mitigate some of the shock.

• Make it a brief stint. Only stay

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mersed for 30 minutes or more to set in.

• Bring along warm clothes.

You’ll need to warm up quickly after the plunge. A terry cloth bathrobe, thick wool socks, heavy sweater, and a hat can help restore body heat.

• Avoid alcoholic beverages. Alcohol can give off a false feeling of warmth and heat in the body, advises Dr. Jagdish Khubchandani at Indiana’s Ball State University. Alcohol dilates blood vessels, increasing blood flow to the limbs at the expense of the core. It also may interrupt the body’s natural shivering response. Warming up with some scotch is not advisable before or after the plunge.

If health ailments do not preclude a person from plunging, it can be an exciting way to spend a few wet minutes.

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PAGE 12 | FERGUSFALLSJOURNAL.COM

Make better brain health your top New Year’s resolution for 2019 (StatePoint) Alzheimer’s Disease is expected to impact nearly 14 million Americans by 2050, according to the Alzheimer’s Association. So, as you set your New Year’s resolutions for 2019, consider the following ways to maintain and improve your cognitive function.

Research has shown lifestyle changes like improving diet and exercising regularly have helped drive down death rates from cancer, heart disease and other major diseases. These same lifestyle changes may also reduce or slow your risk of cognitive decline, which is often a precursor to Alzheimer’s and other dementias.

Discovering risk factors and preventive strategies for cognitive decline that can cause problems with memory, language, thinking and judgment is a hot topic in Alzheimer’s research, as are multi-faceted lifestyle interventions to slow or prevent dementia. The good news? Many such interventions are things you might already be doing or thinking about doing in the new year, such as eating well, staying physically active and getting good sleep, just to name a few.

“There is increasing evidence to suggest that what is good for the heart is good for our brains,” says Keith Fargo, Ph.D., director of scientific programs and outreach

PROVIDED

BRAIN POWER: With Alzheimer’s Disease expected to impact 14 million by 2050, maintain and improve cognitive function this year. at the Alzheimer’s Association.

“Keeping our brains healthy is not something we should worry about only as we get older. It should be a lifelong effort.”

One easy way to encourage brain health at any age is to stimulate your mind with problem-solving challenges. Working on a jigsaw puzzle, learning a new language and playing strategy

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games are a few ways to strengthen your memory -- as long as they are new and challenging tasks. Research has also found correlations between higher levels of formal education and a better cognitive reserve -- so sign up for a class in 2019!

Another way to promote brain health is taking care of your mental health. Managing stress and anxiety is not only important for overall health and wellbeing, but studies have found a link between depression and increased risk of cognitive decline. Take care of yourself and seek medical treatment if you have symptoms.

Being social may also support brain health. That’s right. Add “hang out with friends” and “have fun” to your New Year’s resolutions list. Better yet, take on several of these lifestyle changes

for maximum impact. For example, enroll in a dance class with a friend.

Alzheimer’s researchers are now looking into whether a “cocktail” of these interventions can protect cognitive function.

The Alzheimer’s Association’s U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. POINTER) is a two-year clinical trial that hopes to answer this question, and is the first such study to be conducted of a large group of Americans nationwide.

While there’s currently no certain way to prevent Alzheimer’s and other dementias, there is much to be gained by living a healthy lifestyle and adopting brain health habits that you enjoy, so that you stick with them for the long haul.

FERGUSFALLSJOURNAL.COM | PAGE 13

How to overcome workout boredom Even the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym.

Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies.

• Join a sports league. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym.

If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great exercise and opportunities to meet other fitness-minded people.

If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days.

• Take along your tablet. Many fitness facilities now include WiFi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise.

• Periodically change your regimen. It’s easy to get bored with a workout if you’re always

PROVIDED

OVERCOMING BOREDOM: For those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies. doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise.

• Set new goals. Boredom with a workout regimen sometimes creeps in because people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick.

Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such malaise and reinvigorate your enthusiasm for exercising.

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ADVOCACY SERVICES Freedom Resource Center 125 W Lincoln Ave #17, Fergus Falls 218-998-1799

Tri-County Health Care Henning Clinic 401 Douglas Avenue Henning, MN 56551 218-583-2953

Health Resources 126 E Lincoln Ave, Fergus Falls 218-736-6050

Tri-County Health Care Ottertail Clinic 232 Minnesota Hwy 78 North Ottertail, MN 56571 218-367-6262

Someplace Safe 106 S Union St, Fergus Falls 218-739-2853 CHIROPRACTIC CARE Advanced Care ChiroCenter 801 Pebble Lake Rd, Fergus Falls 218-736-7547 Anthony Gettel, Chiropractor 255 Wildwood Trl, Fergus Falls 218-205-6588

DENTAL/ORTHODONTIA Apple Tree Dental 2001 W Lincoln Ave, Fergus Falls 218-998-2218 Drs Hanley & Murphy Dentists 1409 College Way, Fergus Falls 218-739-3245

Cole Chiropractic Health Center 109 N Mill St, Fergus Falls 218-736-5353

Prairie’s Edge Dental Associates 106 E Washington Ave, Fergus Falls 218-739-9634 Jayme Mace DMD 323 S Cascade St, Fergus Falls 218-736-3179

Fergus Chiropractic 1304 W Lincoln Ave, Fergus Falls 218-998-2881

Lifesmiles 321 Western Ave, Fergus Falls 218-739-2481

Fergus Falls Spine & Injury Center 1515 W Lincoln Ave, Fergus Falls 218-739-3216

Northern Lakes Dental 1108 Western Ave, Fergus Falls 218-736-4000

Carlson Chiropractic 301 Lincoln Ave E, Fergus Falls 218-736-3972

Smith Family Chiropractic 104 W Lincoln Ave, Fergus Falls 218-736-4113 Tysdal Chiropractic 402 W Lincoln Ave, Fergus Falls 218-998-1099 Vistad Chiropractic 301 N Union, Fergus Falls 218-736-5676 CLINICS LRHC Cancer Care Center 908 Cascade St S, Fergus Falls 218-736-8688 LRHC Clinic 111 West Vernon Ave, Fergus Falls 218-739-2221 LRHC Walk-in Clinic 2311 W Lincoln Ave, Fergus Falls 218-739-6800

Riverfront Dental 124 E Lincoln Ave, Fergus Falls 218-736-5627 Stephen Whoolery DDS 219 E Lincoln Ave, Fergus Falls 218-739-2217 Swelstad Orthodontics 221 E Lincoln Ave, Fergus Falls 218-998-5000 Terry Drake DDS 210 N Cascade St, Fergus Falls 218-736-3847 FUNERAL PRE-PLANNING Glende-Nilson Funeral Home 301 E Washington Ave, Fergus Falls 218-736-7064 Olson Funeral Home 711 Pebble Lake Rd, Fergus Falls 218-736-7586 HOME HEALTH CARE Accra 119 E Lincoln Ave #103, Fergus Falls

218-736-0246 CK Home Health 106 N 4th Ave, Fergus Falls 218-998-3778 Harmony Home Health 22279 River Oaks Dr, Fergus Falls 218-739-2320 LB Home Care 805 Channing Ave E Fergus Falls 218-998-1400 New Dimensions 312 N Tower Rd, Fergus Falls 218-739-5856 HOLISTIC HEALTH Fergus Falls Senior Citizens Program 115 Lincoln Ave W, Fergus Falls 218-736-6842 HOSPICE CARE LB Hospice 805 Channing Ave. E, Fergus Falls 218-998-1400 HOSPITALS Lake Region Healthcare 712 S Cascade St, Fergus Falls 218-736-8000 Perham Health 1000 Coney St W, Perham 218-347-4500 Prairie Ridge Hospital 1411 St. Hwy 79 E Elbow Lake, MN 56531 218-685-7300 Tri-County Health Care 415 Jefferson St N Wadena, MN 218-631-3510 INSURANCE AFLAC-Sheri Meis 1008 Frontier Dr, Ste 205 Fergus Falls 218-205-5335 American Family InsuranceAnnabelle Lee 119 Friberg Ave, Ste A Fergus Falls 218-739-3977 AMP Insurance 920 Pebble Lake Rd, Fergus Falls 218-739-3316 Arneson AgencyRosanne Brisson 109 W Lincoln Ave, Fergus Falls 218-736-5693 Bakken Insurance 115 E Lincoln Ave, Fergus Falls

218-739-2244 Farmers UnionGrant Davenport 114 Lincoln Ste 2, Fergus Falls 218-735-5697 Larson Insurance 125 N Union Ave, Fergus Falls 218-739-2652 Eric Shelstad - BC&BS 225 W Lincoln Ave, #100 Fergus Falls 218-739-4451 Mullen Insurance 220 W Cavour Ave, Fergus Falls 218-739-4572 Rohde Insurance 1213 N Union Ave, Fergus Falls 218-739-3295 Scott Insurance 1403 College Way, Fergus Falls 218-739-2570 Solheim Agency, LLC 902 W Lincoln, Fergus Falls 218-736-5697 MASSAGE John Haugmo Massage 1164 Friberg Ave, Fergus Falls 218-739-2720 Poppy Seed Massage 214 E Cavour Ave, Fergus Falls 218-770-0096 Red River Massage 28943 290th Ave, Wendell 218-458-2229 Therapeutic Bodywork 301 Lincoln Ave E, Fergus Falls 218-998-3023 MENTAL HEALTH A Place To Belong 109 N Court, Fergus Falls 218-739-0797 Bridgeway Care 712 Cascade St S, Fergus Falls 218-736-8208 Lakeland Mental Health Center 980 S Tower Rd, Fergus Falls 218-736-6987 Productive Alternatives 1013 N Tower Rd, Fergus Falls 218-998-2525 Solutions Behavioral Healthcare Professionals 1220 N Tower Rd, Fergus Falls 218-998-2992 ORTHOPAEDIC SERVICES Matthys Orthopaedic 129 E Lincoln Ave, Fergus Falls

FERGUSFALLSJOURNAL.COM | PAGE 15

866-887-9300 PHARMACIES Shopko Pharmacy 226 E Lincoln Ave, Fergus Falls 218-736-7531 Thrifty White Drug 1484 W Lincoln Ave, Fergus Falls 218-736-5770

Golden Living Center 907 Marshall Ave, Henning 218-583-2965

Thrifty White Drug 107 E Lincoln Ave, Fergus Falls 218-736-5565

Mill Street Residence 802 S Mill St, Fergus Falls 218-739-2900

Walgreens 326 W Lincoln Ave, Fergus Falls 218-736-1028 Walmart Pharmacy 3300 State Hwy 210, Fergus Falls 218-739-5559

Park Gardens 215 Skogmo Blvd, Fergus Falls 218-998-4444

Good Samaritan Society 105 Glenhaven Drive, Battle Lake 218-864-5231

Pioneercare 1131 Mabelle Ave S, Fergus Falls 218-998-1500

SENIOR HOUSING Alcott Manor 418 E Alcott Ave, Fergus Falls 218-998-7400

Pioneer Pointe 411 Everett Ave, Fergus Falls 218-739-7772

Ashby Living Center 112 Iverson Ave, Ashby 218-747-2995

Pioneer Senior Cottages Memory Care 1317 Mabelle Ave, Fergus Falls 218-998-9677

Broen Home 824 S Sheridan St, Fergus Falls 218-998-7300

Schuett Properties Park View Terrace 100 3rd St N # 1002, Moorhead, MN 56560 218-233-8548 Kaleva Apartments 205 N Walker Ave New York Mills, MN 56567 218-385-3273 Park Manor Estates 1035 Roosevelt Ave Detroit Lakes, MN 56501 218-847-2636 River Bend Apartments 222 N Whitford St Fergus Falls, MN 56537 218-736-2557 Mill Pond View Apartments 101 E Mill St Pelican Rapids, MN 56572 218-863-5085 CompassionCare 222 N Whitford St Fergus Falls, MN 56537 218-998-5307

LB Woodland Lodge 394 Woodland Dr, Fergus Falls 218-737-6100

Sheridan House 808 S Sheridan St, Fergus Falls 218-998-7400

Otter Tail Eye Care 603 Douglas Ave, Henning 218-583-4673

SUPPORTIVE LIVING SERVICES Synstelien Community Services 128 E Meadowlark Ln, Fergus Falls 218-736-7322 VISION 20/20 Optical 111 W Vernon Ave, Fergus Falls 218-998-2020 FF Optometic Center 117 E Lincoln Ave, Fergus Falls 218-736-7555 InVision 810 N Baird Ave, Fergus Falls 218-736-5609 Midwest Vision 2001 W Lincoln Ave #19 Westridge Mall, Fergus Falls 218-739-2236

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FEBRUARY 2019

in Progress 2019

Publishing Saturday, February 23, 2019

Daily Journal media 914 EAST CHANNING AVENUE • FERGUS FALLS, MN 56537 • 218.736.7511

MARY SIELING 218-739-7021

TOM GROUT 218-739-7037

AMANDA CHILDS 218-739-7018

mary.sieling@fergusfallsjournal.com

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amanda.childs@fergusfallsjournal.com

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