2015 Health, Mind & Body

March 31, 2015

Top of the Morning

Make morning workouts work for you

On the Mend How to cope with an athletic A special supplement to...

injury

Minding Your Mind Simple ways to maintain your mental acuity

The Press-News

Edition 5 -Serving The Louisville Community • Saturday March 19, 2005 To advertise call 330-821-1200 or 330-453-1304 or 330868-5222

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

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Make morning workouts work for you

9

Coping with an athletic injury

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Simple ways to maintain your mental acuity

4 Easy ways to start living healthier every day 5 The benefits of weightlifting for women 6 How to avoid injury during these popular workouts 7 How to improve flexibility 8 Abdominal crunches (and what to do in their place) 10 The benefits of resting between workouts 10 Some side effects of obesity may surprise you 11 Did you know – sodium consumption 11 Foods that pack a nutritious punch 12 Superfoods for optimal health 13 Can beer boost brain power?

14 Immunizations important for adults, too 14 Understanding COPD 15 Stop colds before they start 15 Understanding COPD 16 Biggest Loser Challenge

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The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

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Make morning

workouts work for you

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any men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours.

Early morning workouts have their ups and downs.

Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach.

Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout.

Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly.

Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. But if you aren’t sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning.

Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it’s ready for exercise.

Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can

be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone.

Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morning encounter with regard to eating before their workouts is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability.

But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal. Eating healthy before exercise, and giving your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise.

Many adults find that mornings are the only times they can consistently exercise. Adjusting to such a routine can be difficult, but there are some ways to make that adjustment easier.

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

Easy ways

to start living healthier every day

Including more fruits and vegetables in your diet is an easy and effective way to improve your overall health.

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ontrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change.

When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day.

Eat more fruits and vegetables. One of the best and easiest ways to live healthier is to begin eating more fruits and vegetables. Instead of unhealthy snacks like potato chips and cookies, snack on a piece of fruit, and never sit down to a meal unless you include some vegetables to go along with the main course. Studies have shown that men and women whose diets are high in fruits and vegetables are less likely to develop certain types of cancers, including cancers of the digestive tract. In addition, the United States Department of Agriculture notes that people whose diets are rich in fruits and vegetables have a lower risk for heart disease, including heart attack and stroke.

Slow down your eating routine. Some people may already be eating the right foods, but they may just be eating too much of them. It takes time for your body to let you know it’s had too much to eat, so eating too fast can increase your risk of overeating. While eating, try to limit distractions that can take your attention away from how much you’re eating.

If you’re always watching television or checking emails on your phone while eating, try a few days of distraction-free, careful eating, and you may find yourself eating less and feeling more energized after a meal.

Skip the second glass of wine. The much publicized medical benefits of wine are somewhat misleading.

According to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. That’s because alcohol and antioxidants found in red wine have been shown to increase levels of high-density lipoprotein, often referred to as “good” cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host of serious health problems. If you already drink wine, limit yourself to one glass per day. If you are not a wine drinker, then it’s important to note that many doctors believe the potential benefits of drinking wine do not outweigh the potentially negative consequences associated with alcohol consumption, which include neurological problems and an increased risk for heart disease.

Get more sleep. Inadequate sleep affects the body in a variety of ways. Many people are aware that one poor night’s sleep is certain to affect their energy levels the following day, but fewer may know of the link between sleep duration and chronic disease. For example, the Harvard Medical School notes that studies have linked insufficient sleep to type 2 diabetes, as the body’s ability to process glucose can be compromised by poor sleeping habits. Other medical conditions that have been linked to insufficient sleep include obesity, heart disease and mood disorders. While you might be proud of your ability to function on minimal sleep, the long-term effects of insufficient sleep can be dire, so be sure to get at least seven hours of sleep each night.

Choosing to live healthier does not mean you need to completely overhaul your existing lifestyle. In fact, you can make several easy everyday changes to dramatically improve your overall health.

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The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

The benefits of

weightlifting for women

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from researchers at Harvard University found that 10 weeks of strength training was effective at reducing symptoms of clinical depression.

Relieve stress: Any form of exercise can help to relieve stress, but according to the 2009 study “Psychological Aspects of Resistance Training,” those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations than those who do not exercise.

Increase energy levels: Lifting weights can boost mind power and provide a long-term energy boost. Working out in the morning can be an especially effective way to maintain high energy levels throughout the day.

Women should not shy away from lifting weights. In addition to creating a trimmer, healthier body, resistance training offers many other health benefits.

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any women steer clear of the free-weight areas inside their gyms, opting instead for treadmills and other cardio machines. Some women may not know how to use weights correctly, while others simply don’t want to add any bulk to their frames.

But research shows that women who adhere to moderate strength-training programs two to three times per week can benefit in a variety of ways.

Burn more calories: Many people exercise to burn calories and shed fat, and weight training is an efficient way for women to do just that. Resistance training is a great way to burn calories, as after a heavy weight-training session, the body continues to use oxygen, which increases a person’s basal metabolic rate. In addition, as you increase lean muscle mass, your body burns even more calories as its muscles contract and it works to repair and build new muscle.

Reverse metabolic decline: Lifting weights can help reverse the natural slowing down of metabolism that begins in middle age. Keeping your body working out and your metabolism elevated for as long as possible can help keep you in top shape.

Build stronger bones: Lifting weights does more than just build muscle. Weightlifting also builds bone density. After menopause, women may lose up to 20 percent of their bone mass, and the United States Surgeon General estimates that, by 2020, half of all Americans could have weak bones due to bone loss. Women can look to weightlifting to help increase bone density and reduce their risk of fracture and osteoporosis.

Reduce risk for heart disease: Cardiovascular disease claims the lives of 5.6 million women worldwide each year.

Women are more likely to get heart disease than cancer.

A study in The Journal of Strength and Conditioning found that women who lift weights are less likely to develop heart disease risk factors, such as large waist circumference, high triglycerides, hypertension, and elevated glucose levels. The American Heart Association lists weight training as a healthy form of exercise for those at risk for heart disease.

Combat back pain: Weight training can help strengthen the core muscles of the abdomen and back, which may help alleviate lower back pain. It’s important to use proper form when lifting weights to avoid exacerbating existing back pain or developing new injuries.

Boost mood and combat depression: Lifting weights is not just good for the body, it’s also good for the mind. Women who strength train regularly can improve their feelings of well-being and may be able to reduce episodes of depression. A study

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

How to avoid injury during these popular workouts

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he risk of suffering an injury while exercising will never disappear entirely. Even the most seasoned athletes suffer setbacks from time to time, and even the most popular exercises are not completely risk-averse.

With that in mind, the following are some favorite exercises and how to avoid injury when performing them.

Jogging: Joggers should get adequate rest between running sessions and wear comfortable, well-fitting shoes when jogging. Avoid loose shoes so your feet don’t develop blisters, and ice your knees after each workout to facilitate their recovery. Knee and foot problems tend to plague many joggers, so it’s important that joggers take steps to reduce injury rather than telling themselves to push through the pain.

Circuit training: Circuit training is popular because it allows time-pressed men and women to workout several areas of their bodies in relatively little time. When done correctly, circuit training is an efficient way to enhance cardiovascular fitness and muscle endurance. Circuit training participants do not typically do as many repetitions when working their muscles as they might when working out one muscle group at a time, and that leads many to lift extra weight. That can cause damage to the shoulders or

other areas of the body that are engaged as part of strength training. Such injuries can be avoided by adding rest to a circuit training routine and taking more time between exercises. This may run counter to the point of such a routine, but it’s well worth avoiding injury.

Yoga: Yoga is an increasingly popular exercise that can improve flexibility and overall strength. But some yoga participants have suffered wrist injuries, pulled muscles and hip problems as a result of their yoga routines. Such injuries can be easily avoided by reinforcing your wrists with supports and not overdoing it when you feel your muscles are tight before or during a workout. If your instructor tries to push your body into a position you’re uncomfortable in, speak up and say you want to avoid that position.

Weightlifting: Weightlifting injuries are often the result of overdoing it with weights or not adhering to proper form when lifting. When strength training, don’t go overboard with how much weight you are lifting. Start out with light weights and then gradually increase the weight until you reach a figure you are comfortable with. Before beginning a weightlifting regimen, consult with a trainer at the gym or read your equipment owner’s manual at home to ensure you are following the proper form for each exercise.

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The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

How to

improve flexibility Static stretches at the end of a workout can help lengthen muscles that may have tightened during strength training sessions.

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any men and women become less flexible as they get older. Loss of flexibility can make performing everyday tasks more difficult while also increasing the risk of injury when working out. Fortunately, there are steps men and women can take to improve flexibility.

Embrace dynamic stretching before a workout. Static stretching was once the rage, but research has indicated that static stretching is not as beneficial as people once thought. Static stretching is a blanket term used to describe several techniques that stretch muscles while a body is at rest. When a person is performing a static stretch, he or she gradually lengthens the muscle until it reaches an elongated position, which is then held for 30 seconds or more. But recent research has indicated that static stretching is not as effective before a workout as dynamic stretching, which are stretching exercises done while a body is moving. Push-ups, squats and lunges are just a few examples of dynamic stretching techniques, and these exercises can warm up your body and prepare it for the workout to come.

Reconfigure your workout. When you want to improve flexibility, it’s beneficial to examine your existing workout routine. Are you lifting as much weight as possible during your strength training workout but don’t really know why? If building muscle mass is not your goal, you can probably improve your flexibility by lifting less weight. Lifting less weight can be a great way to tone your muscles, and you won’t be sacrificing the benefits associated with strength training.

Drink water. Make an effort to drink more water throughout the day, and bring your own water with you to the gym so you can stay hydrated during your workouts.

Find ways to unwind. Stress can cause muscles to tighten, and it also increases your risk for a host of ailments, including heart disease and stroke. If your workout routine is already one that promotes flexibility but you are still dealing with tightness, then you might be falling victim to stress. If that’s the case, find time to alleviate that stress throughout the day, whether it’s taking a relaxing walk during your lunch break or embracing yoga at the end of a long day.

Perform static stretches at the end of your workout.

Static stretches may be ineffective and contribute to injury at the beginning of workout, but that does not mean they can’t help you

improve flexibility once your workout is complete. Static stretches at the end of a workout can help you lengthen muscles that might have lost some of their flexibility during strength training.

Men and women who can’t seem to improve their flexibility no matter what they do may benefit from working with a professional trainer or discussing their concerns with their physicians.

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

Abdominal Crunches

(and what to do in their place)

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bdominal crunches have long been a staple of many people’s workouts. Crunches have been credited with helping to reduce belly fat and sculpting the perfect midsection.

But sit-ups and crunches have never been the optimal exercises for developing strong abdominals. Each exercise requires more strength from the front of the abdomen than the side oblique muscles.

This can cause a strength imbalance that may lead to back problems down the road.

According to research from San Diego State University, the traditional crunch is the least effective way to strengthen the rectus abdominus as well as the obliques.

Many people do not adhere to proper form when doing crunches. Performing crunches in an unsafe manner may lead to more than a few sore muscles, as it’s easy to slip a

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disc in the spine or pull muscles that result in problems that may not show up immediately. Crunches also can reinforce bad habits that can result in poor posture.

Crunches may be one way to sculpt impressive abs, but they may not be so effective at targeting the inner abdominal muscles that really lead to a strong core. It’s important to do exercises that also will target the transversus abdominus muscles, the innermost flat muscles of the abdomen.

Several other exercises are more effective at working the core muscles without causing the back strain associated with crunches.

Planks: Planks help stabilize the core and require more muscle activation in the obliques than traditional crunches. Practicing this position also can help lower the risk of lower back pain because it targets the abdominals while putting no pressure on the spine. Planks require no specialized equipment. To perform a plank, hold your body in a pushup position while resting on bent forearms. Hold your body in a straight line and pull in your stomach to create tension in the midsection. Keep the plank position for as long as possible.

Vary the regular plank with side planks to target obliques.

Leg raises: Leg raises isolate various ab muscles. You can raise legs only a few inches off the ground and hold or alternately lift the legs to a 90-degree angle and slowly lower. Experiment with different variations of leg raises, such as scissoring or rotating the feet, for even more resistance.

Vertical crunches: Instead of lying on the floor to perform crunches, hang from your arms or hands on a pull-up bar to take pressure off of the spine. Get into the hanging position and then draw your knees up into the chest. Lower knees and repeat. An alternative is to lift the legs with legs extended instead of knees bent.

Woodchoppers: This exercise puts your body in the same position it would be in if you were chopping wood with an ax.

It can be performed using a cable machine or a medicine ball.

Begin by holding the ball or cable handle up high and with both hands, then pull down to the opposite side of the body while rotating your torso and pivoting hips in the direction of the turn.

Repeat a few times and then switch to the other side of the body.

Dragon flags: A dragon flag is essentially a leg lift in reverse. Made popular by martial arts master Bruce Lee, dragon flags start with men and women lying on a bench or the floor where they can grab onto something near their heads. Keep your shoulders and back planted to the bench.

Slowly lift your legs in the air and then lower back down.

Dragon flags require time and conditioning to master but can effectively sculpt abdominal muscles.

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Coping with an athletic injury

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C Stay involved. Athletes who train heavily and devote much ofCMY their CY MY K CMYtheir world free time to pursuing their sport of choice may feel as though M has come crashing down when they suffer an injury. But even if youC CMY CY cannot compete, you can still stay involved in your sport. If you K areKM Y physically capable, offer to volunteer at sanctioned events, which can help you maintain a connection with your sport and keep abreast ofYC the K CMY CM happenings within that community. If your injury is so limiting that active CM M volunteering is nearly impossible, you can still attend events and then blog about them afterward. The important thing is to recognize that,MY MY K Y while an injury may prevent you from competing, you can still find other CY ways to stay involved.

CY CM Set realistic recovery goals. Many athletes begin physical therapy CMY or their rehabilitation processes with a gung-ho attitude, insisting they MY CMY will return from injury stronger than they were before. While that’s Ka great attitude, it’s important that athletes temper their enthusiasmCYfor K recovery with a dose of reality. Recovery is not overnight, and even CMY the most elite athletes, many of whom are accustomed to their bodies responding in the way they want them to respond, can be discouraged K if they enter the rehabilitation process with unrealistic expectations.

Work with your physical therapist, physician or trainer to establish realistic recovery goals, using your enthusiasm to meet your short- and long-term recovery goals. Be flexible when setting your recovery goals, as you never know how your body will respond to treatment.

Expect setbacks. Setbacks are an unfortunate reality of recovery for many athletes. Don’t allow yourself to become discouraged if a goal can’t be met because your body is simply not ready or needs to pause in its recovery process. A setback can be frustrating, but you can cope with setbacks by writing about them, be it on a blog or in a personal journal. Many athletes have found that writing down their feelings is an effective way to deal with the frustration of the recovery process.

Keeping a journal or recovery blog can also help you cope with any future setbacks down the road, as you can look back and see what did or did not help you deal with past obstacles.

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

The benefits of

resting between workouts

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xercise enthusiasts often find it hard to break from their workout routines, even if that respite is just a single day for ordinary rest and recovery. But athletes who forgo rest will almost certainly suffer the consequences, which can include illness, injury and fatigue. When working out is part of a regular routine, it’s easy for men and women to get in a groove and want to continue that groove by continuing to exercise every day. But periodic rest boasts plenty of benefits that will improve long-term performance and greatly reduce your risk for injury or illness.

Recovery: Muscles need time to recover, so build in at least one day off per week so your body has time to heal. If you are unsure of when to take a day off, try checking your resting heart rate in the morning after a few days off from your workout routine. Take your pulse the moment you get out of bed, and remember that number going forward. On days when you need to know if your body has recovered, take your resting heart rate once again. If the number is roughly 10 beats higher than it was when you measured after a couple of days off, then your body likely needs more time to recover.

Illness risk: Regular exercise strengthens the immune system, making it easier for the body to fend off colds and other illnesses.

But if you overdo it with your workout routine, that exercise starts to have a countereffect on your immune system, weakening it and making you more susceptible to illness. So periodic rest not only helps your muscles recover but also ensures your immune system is not compromised.

Performance: Competitive athletes may think that out-training their opponents gives them an edge, but overdoing it with training regimens can actually compromise their performance. As you

go longer and longer without taking a break from your exercise routine, your body grows increasingly fatigued, and that fatigue will ultimately have an adverse effect on your performance, not to mention greatly increase your risk of injury.

Effectiveness: Rest also helps make workouts more effective.

The body needs time to rest and repair after a workout, but this downtime also gives the body time to adapt to exercise. When a body is overloaded, it has no time to adapt, making the workouts less effective. A body that begins a workout rested and free of fatigue has a better chance of benefitting from a workout than one that hasn’t been given the opportunity to rest and recover.

By allowing your body time to adapt, you’re increasing the effectiveness of your workouts.

Some side effects of obesity may surprise you

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ccording to the Centers for Disease Control and Prevention, nearly 40 percent of the United States population is now considered obese, while an additional 34 percent are considered overweight. In Canada, 25 percent of the population is classified as obese and 41 percent are overweight. Obesity can have a very real and lasting impact on individuals and future generations.

Here are some health effects that can be the result of carrying around too much weight.

Cancer The National Cancer Institute says each year thousands of new cases of cancer in men and women can be linked to obesity. Some researchers feel that excess fat cells increase hormonal activity, which can lead to tumor growth.

High blood pressure Overweight or obese people have a greater chance of developing high blood pressure. Blood pressure is the force of blood pushing against the walls of the arteries while the heart pumps blood. High blood pressure can weaken the heart over time, causing it to work less efficiently, and may lead to aneurysm, heart failure or stroke.

Infertility As with cancer, the potential correlation between obesity and infertility requires further study. But there is some evidence that points to obesity as a contributing factor to infertility. Overweight women tend to have a harder time getting pregnant, and some

researchers feel that is because fatty tissue may cause hormonal changes that impact conception.

Type 2 diabetes When a person has type 2 diabetes, his or her body cannot use insulin properly. Over time, the body cannot make enough insulin to regulate blood sugar level. About 80 to 90 percent of people who are obese also have type 2 diabetes, and it’s believed that being overweight places extra stress on the body’s ability to maintain proper glucose levels in the blood, creating a greater need for insulin.

Osteoarthritis Overweight individuals frequently develop pain in the joints of their knees, hips and lower backs. The condition occurs as tissue that protects the joints wears away. Extra weight also can wreak havoc on the feet that are forced to bear those extra pounds.

Premature birth A study published in the Journal of the American Medical Association found that overweight women are at a greater risk of having a preterm delivery. Too much fat can weaken uterine and cervical membranes.

Trouble sleeping Obesity can be linked to sleep apnea, a condition in which a person gasps for air or momentarily stops breathing while asleep. This condition can result in frequent interruptions in sleep and an overall poor quality of sleep.

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The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

Foods

that pack a nutritious punch

folic acid, which can help prevent heart disease, stroke and certain types of cancer.

Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1⁄4 cup, and that serving includes 10 grams of protein and 11 grams of fiber.

Brown rice: A single 1⁄4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers and heart disease.

Did you know?

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healthy diet is essential to long-term health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual’s quality of life. The following are a handful of easily found foods that pack a nutritious punch.

Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That’s good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber.

Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines.

Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more.

Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron.

Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of

Consuming excessive amounts of sodium not only affects your health but also may affect your appearance. A diet that’s rich in sodium has long been linked to a host of health problems, including high blood pressure, stroke, kidney disease, and stomach cancer. But consuming too much sodium also leads to increased water retention, which can cause weight gain and make men and women appear puffy and bloated.

According to the American Heart Association, the recommended daily sodium intake is 1,500 milligrams. But the AHA notes that the average American consumes more than double that amount on a daily basis, and Health Canada asserts that Canadians also eat roughly the same amount of sodium each day as their American counterparts.

While sodium is an essential nutrient, the human body does not need a lot of it to reap its benefits.

Bread, processed meats and soups are some of the major contributors of dietary sodium, so men, women and even children, who the AHA notes are far more likely to develop high blood pressure as adults if they consume a high-sodium diet as a child, should study packaging on these items to ensure they aren’t overloaded with sodium.

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March 31, 2015 •The Review, News Leader, Press-News, Mr. Thrifty

Superfoods

for optimal health

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llnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets.

Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression.

Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber. Pomegranate has antiinflammatory properties, which can help in reducing joint pain and preventing strokes. Pomegranate may also help the body fight viruses.

Cinnamon: Cinnamon has high levels of antioxidants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate blood-glucose levels, which is beneficial for those with diabetes.

Prunes: Now widely referred to as “dried plums,” prunes are an important source of boron, which could prevent osteoporosis. High

in antioxidants, prunes help the body fight a variety of illnesses.

Cabbage: Cabbage may be a key element in the fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

Butternut squash: This food is packed with carotenoids, which are stellar antioxidants. The starches in this squash also have been found to have anti-inflammatory properties.

Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet.

Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.

Simple ways

to maintain your mental acuity

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any people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.

Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells.

Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function.

Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers

also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that are likely responsible for planning, decision making and response control.

Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories.

Include fish in your diet. A study from researchers at Chicago’s Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

13

Can beer boost brain power?

A chemical component in beer hops has been shown to improve brain function in lab mice. It may one day help with age-relative cognitive decline.

T

here is newfound reason to indulge in a pint or two of your favorite beer, and it’s not just to catch up and share a few laughs with friends. New research has shown that a chemical compound in beer may be able to improve cognitive function. The beverage once thought to obliterate brain cells when consumed in abundance may actually have the opposite effect and boost brain power.

No one should run out an start imbibing just yet, however.

The study that ran in Behavioral Brain Research in October 2014 was preliminary and only conducted on lab mice.

During the study, scientists discovered that xanthohumol, a type of flavonoid found in beer, seemed to improve brain function in the young mice given xanthohumol doses. The cognitive flexibility of the mice was tested with a specially designed maze, and younger mice showed signs of intellectual improvement. Older mice showed no improvements. Researchers believe xanthohumol and other flavonoids, such as those found in red wine, blueberries and dark chocolate, may play a role in helping a person form memories.

The mice were given very high doses of the flavonoid.

A person would have to drink roughly 2,000 liters of beer a day to equal what the mice consumed to show improvement.

However, should a supplement hit the market down the road, it may just be possible for men and women to consume a potentially beneficial amount of xanthohumol without bellying up at the bar.

One of the goals of the xanthohumol study was to examine its potential efficacy at treating age-related deficits in memory. Xanthohumol also may benefit those with metabolic syndrome, a condition associated with obesity and high blood pressure, as it can speed metabolism and reduce fatty acids in the liver.

Flavonoids are plant compounds that often provide plants with their color. Scientists have attributed many health benefits to flavonoids in foods and plants and have even suggested flavonoids can help in the fight against cancer and heart disease. Xanthohumol is rare and is most often found in the hops commonly used to make beer.

While doctors and researchers do not suggest running out and consuming a few six packs right now in the goal of improving brain function and cramming for that next test, xanthohumol may one day be harvested from beer hops to slow down age-related memory deficits.

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March 31, 2015 • The Review, News Leader, Press-News, Mr. Thrifty

Immunizations important for adults, too

N

ew parents can easily become overwhelmed by the number of pediatrician visits their children need. By the time a child celebrates his or her fifth birthday, he or she has seemingly been administered dozens of immunizations. But even though people get the majority of their vaccinations while they are very young, that does not necessarily mean they can’t still benefit from immunizations later in life.

The Centers for Disease Control and Prevention notes that humans never outgrow their need for vaccinations. Although certain vaccinations may no longer be necessary, others may be necessary into adulthood.

Certain vaccinations, which can safeguard individuals from longterm illness, hospitalization and even death, are now recommended for all adults. The following are some of the immunizations you may need as you age.

Influenza According to the CDC, roughly 226,000 people are hospitalized in the United States due to influenza, while thousands more die from the flu and its complications. Flu vaccines protect against various strains of the flu virus, and the vaccine is recommended for just about everyone between the ages of six months and older, including middle-aged adults. People age two and older are now advised to get the nasal mist version of the vaccination. However, adults age 50 and older should not get the mist. Individuals who are severely immunocompromised, not feeling well or those who have an allergy to eggs should speak to their doctors before getting a flu vaccination.

Pneumococcal disease Pneumococcal disease is an illness caused by bacteria that can spread from the nose and throat to the ears or sinuses. If the bacteria spreads to other areas of the body, like the lungs, it can cause pneumonia. Pneumococcal disease also can cause meningitis if it affects the spinal column. Adults 65 and older need one dose of the pneumococcal conjugate vaccine followed by the pneumococcal polysaccharide vaccine.

Understanding

C

COPD

hronic obstructive pulmonary disease, commonly referred to as COPD, is an umbrella term for several lung diseases that make it difficult to breathe. The two main forms of COPD include chronic bronchitis and emphysema. Doctors now classify anyone who has emphysema or chronic bronchitis as having COPD. COPD can cause coughing with large amounts of mucus, wheezing, shortness of breath, chest tightness, and degradation of the lungs. People who have COPD may find it difficult to engage in daily activities without becoming breathless. Symptoms may be quite similar to asthma but with an entirely different cause.

People who suffer from COPD are typically smokers or those who used to smoke. Long-term exposure to other lung irritants, such as dust or air pollution, also can contribute to COPD. COPD is a common illness among the elderly who experienced long-term exposure to either cigarette smoke or other noxious particles from fuels, chemicals and occupational dusts before more stringent environmental regulations were implemented.

The Mayo Clinic says about 1 percent of people with COPD have the disease due to a genetic disorder that causes low levels of a protein called alpha-1-antitrypsin, or AAt. AAt is made in the liver and secreted into the bloodstream to help protect the lungs.

In healthy lungs, air travels through the trachea, or windpipe, into tubes known as bronchia that connect to the lungs. These bronchial tubes end in large bunches of air sacs, called alveoli. Small capillaries run through the walls of the alveoli to help with the exchange of oxygen

Shingles Shingles is caused by the varicella zoster virus, the same virus that causes chickenpox. Individuals who have had chickenpox are at risk for developing shingles later in life. The virus can cause a painful skin rash and blisters. Other symptoms include chills, pain, fever, and even loss of vision. Because shingles most often occurs in people age 50 and older, the shingles vaccine is recommended for those in this age bracket. People who have medical conditions that weaken the immune system or those who take immunosuppressive drugs also may benefit from the shingles vaccine.

Pertussis (whooping cough) The CDC estimates that there are between one and three million pertussis cases in the United States each year. All adults between the ages of 19 and 64 need a one-time whooping cough booster vaccine, particularly if they will be in close contact with infants younger than 12 months. Adults are the most common source of pertussis infection in infants. Whooping cough for adults can last for several weeks or even months, causing unnecessary discomfort and leaving sufferers gasping for breath.

HPV Human papillomavirus, or HPV, is a common virus spread mostly through sexual contact. Few may know they have the disease, as it rarely produces symptoms. However, certain types of HPV can cause cervical cancer, genital warts and cancers of the penis, anus and throat. The HPV vaccine is recommended for both males and females between the ages of 17 and 50.

and carbon dioxide in the body.

With COPD, the airways and alveoli lose their elastic quality and many air sacs may be destroyed. In addition, the walls of the bronchial tubes can become thick, inflamed and filled with mucus, prohibiting the flow of air. As a result, less oxygen is breathed into the body and passed into the bloodstream to fuel the body’s needs. Lack of oxygen can lead to blueness of the lips and fingernail beds, fatigue and reduced mental acuity.

No treatment currently exists to reverse damage to the lungs or other components of the respiratory system. The majority of COPD therapies are designed to mitigate symptoms and make breathing easier. These include inhaled medications or pills taken orally. Many people with COPD may need to take medicines known as controller medications every day. In the event of a breathing attack, rescue inhalers also may be prescribed.

Oxygen therapy can reduce strain on the heartand prevent the negative side effects of decreasing blood-oxygen levels. Learning certain breathing techniques, including abdominal and pursed-lips breathing, can reduce anxiety levels and prevent hyperventilation, which typically compounds breathing problems.

People with COPD also should improve the air quality in their homes.

Allergens and air irritants can make breathing more difficult or lead to acute attacks. Install an air filtration system to keep a home clean.

Above all, quitting smoking is the most effective way to combat COPD, and smokers should speak with their physicians about smoking cessation programs and medications.

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The Review, News Leader, Press-News, Mr. Thrifty • March 31, 2015

Stop colds before they start T

he stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold.

Don’t be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you.

Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose

and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay.

Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one.

Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

Biggest Loser Challenge “Watch your weight.”

How many folks have heard those words during a visit to their physician’s office?

“Your blood sugar is a bit out of range, but if you watch your weight it could be OK.” “Your blood pressure should come down if you watch your weight.”

“Your knee wouldn’t bother you so much if you would just watch your weight.”

The recent increase in obesity is a serious national problem that cuts across age, race and gender lines. In a 2010 study, the U.S. Centers for Disease Control reported that rates of obesity have increased from 15% to 34% in the past 30 years. That means that almost 4 out of every 10 Americans are 30% heavier than their healthy body weight. The World Health Organization in 2009 identified that increases in weight are driving a dramatic rise in chronic diseases including diabetes, heart disease, stroke, cancer, joint problems and psychosocial stress.

Recognizing the implications of the connections between weight gain and chronic diseases, the Wellness Center at Copeland Oaks Retirement Community in Sebring has offered a special opportunity to residents and staff to change their future.

The 2015 Biggest Loser Challenge began Jan. 30 with a weigh-in and will continue through April 24 with 25 teams of two persons competing to trim down the most. Of the 50 participants, 12 are Copeland residents, and 38 are staff members.

“We can’t solve all the world’s health problems, but we can help folks make a positive change, one person at a time. There is nothing like some competition and peer support to drive success,” said Susan Bleggi, R.N., director of Copeland’s Wellness Programs.

To provide support and expertise to the “Losers” in the contest, Bleggi enlisted the assistance of 10 University of Mount Union students in the exercise science program directed by Dr. Katie Clark. The contest participants meet two or three times a week with

the student assigned to them as a personal trainer.

“Having the UMU students work with the contest has been a wonderful experience,” said Bleggi.

She explained that each student met with their assigned contestant to determine mutual goals that are realistic in consideration of the person’s age, physical abilities and health status. “This is a recipe for success, because the goals are mutual, realistic and attainable. Too many people set themselves up for failure when beginning a weight loss program by setting goals for themselves that are just not realistic,” noted Bleggi. “One the goals are determined, the students help with the how-to’s.”

The Copeland Oaks Wellness Center is open to residents and staff allowing 24/7 access to an array of exercise equipment and programs without charge. The programs include strength training, stretching for flexibility, balance, cardiovascular activities and endurance. Bleggi observed that a typical program could include time on the treadmill ad/ or elliptical machine, stretching exercises to prevent muscle stiffness, then weight training and a cool-down period during which some movements promoting balance can be preformed.

The Copeland Wellness Center also offers a weekly menu of structured classes from aquatics to zumba.

Understanding that increased activity is one part of the weight loss equation, Bleggi has enlisted the expertise of Tomi Westover to provide information on food choices. A student in the Registered Dietary Technician (DTR) program at Youngstown State University Westover is participating in a practicum at Copeland Oaks.

Westover is offering the Smart Goals Program which will focus on nutrition and healthy life-style goals specific to each attendee’s personal life. The free Smart Goals programs will be held weekly for a month and Westover promises that each of the four programs will be “hands-on and activity filled.”

To help seal the deal, the Copeland Biggest Loser Contest offers an enticing short term goal to participants. At the weigh-in, each if the 50 participants contributed $10 to the contest “bank.” After the April 24 weight-out, the team that has lost the highest percentage of combined

University of Mount Union student, Brian Gainer (left), coaches Copeland employee, Karla Maple, in strength training while she is observed by Susan Blegge, R.N., director of Wellness Programs at Copeland Oaks Retirement Community in Sebring. body weight will be awarded 40% of the money banked. The 2nd place team will win 35% with the third place team earning 25%.

“Any weight loss program which requires life-style changes like increasing activity, changing eating habits and re-framing wellness concepts works best with both short-term and long-term goals,” explained Bleggi.

She emphasized that the Biggest Loser Challenge has been a winwin opportunity for both staff and residents of Copeland Oaks and the university students involved in the program. “We are all learning from each other and we are having a lot of fun doing it,” Bleggi observed.

Submitted by: Mary Walker Copeland/Crandall Community Information Office: 330-938-7519

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1034546600

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800 South 15th Street, Sebring, Ohio 44672 • www.copelandoaks.com