Healthy Lifestyle July 31, 2015
Dinnertime Discipline Easy tricks to eat less
On the
MEND Post-workout pointers to aid recovery
A Special Supplement To
Friendly Foods
Ingredients that help fight inflammation
The Press-News
2 Healthy Lifestyle
3 11 15
July 31, 2015 • The Review, News Leader, and Press-News
Postworkout pointers to aid recovery Find time for exercise
The benefits of regular physical activity for seniors
3 4 4 5 6 6 7 7 8 9 10 10 12 12 13 14 14 15 15
Did you know? Whey protein
How to make your exercise routine more eco-friendly Did you know? Ear buds
How to overcome excuses and commit to working out Did you know? Kids and video screens Common yoga poses to know Health benefits of meditation Tricks to eat less
Safe and healthy ways to shed those extra pounds What is clean eating all about?
Ingredients that help fight inflammation Did you know – Fitness boot camps
How to avoid unhealthy habits at the office How to build and maintain strong bones Embrace an active outdoor lifestyle
How to protect your vision over the long haul Career opportunities in health and wellness
Medication safety tips for children and adults
Tips for seniors beginning an exercise program
1037218600
The Review, News Leader, and Press-News • July 31, 2015
Healthy Lifestyle 3
Post-workout pointers to aid recovery E
xercise enthusiasts know that an effective workout does not end with your last rep or final second on the treadmill. What you do upon finishing a workout can go a long way toward aiding your recovery and making your exercise routine that much more effective. During a workout, muscle and tissue can suffer some damage, and what men and women do after such workouts can determine whether their muscles recover in time for the next workout or they struggle to rebuild. The following are a handful of post-workout activities for athletes looking for safe ways to aid their body’s recovery. Stretch. Stretching after a workout aids muscle recovery. During a lengthy strength training workout, muscles contract quite often, leaving them in a shortened state at the end of your workout. If these muscles are not stretched once you complete your workout, you may suffer from stiffness and soreness later in the day or the following morning. Stretching helps the muscles return to their normal size, reducing the likelihood that you will suffer from stiffness and soreness while simultaneously kickstarting the body’s recovery process. Rehydrate your body. Many people lose a considerable amount of fluid while exercising. Rehydrate the body with water after a workout so you do not suffer from symptoms of dehydration, which can include heart palpitations, muscle cramps and nausea. Avoid caffeinated beverages,
including coffee and soda, after a workout, as caffeine promotes fluid loss. Eat soon after working out. Eating high-quality protein soon after a workout aids muscle recovery and growth. A protein shake, some peanut butter spread on a brown rice cake or some low-fat yogurt can provide a potent helping of protein that helps the body recover and restore itself for your next workout. Take time to rest between workouts. No matter how much energy you have after a workout, keep in mind that your body needs time to rest and recover. Muscles typically need one to two full days to recover after a workout, which is why trainers and other exercise professionals advise against working the same muscle group two days in a row or twice in three days. Rest is a part of your body’s recovery process, so give your body at least 24 hours between workouts before you get back to working out. Get adequate sleep. As noted, muscle and tissue may suffer from slight tears during strength training exercises. However, when you sleep your immune system goes to work repairing the body, including those small muscle and tissue tears that may have occurred during your workout. Inadequate sleep does not give your body the time it needs to recover, and that can affect both your energy levels and the progress you make in the gym. Workouts might be the focus of your fitness routine, but your post-workout behavior can go a long way toward determining the effectiveness of those workouts.
Did you know? Whey protein is often taken by weightlifters who are looking to increase strength, muscle size and lean body mass, and studies have shown that whey can help men and women achieve such goals. But even the most ardent exercise enthusiasts may not know what whey is. A product of cheese-making, whey is the water element of milk that separates from the curds when cheese is being made. People with milk allergies should avoid whey protein, as it can trigger allergic reactions. Men and women with kidney disease also should consult with their physicians before taking any protein powders. When bodybuilders take whey protein, they typically do so in the form of protein shakes, which help nourish the body after a workout.
4 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
How to make your exercise routine more eco-friendly the human energy generated by using the products converts into utility-grade electricity. An added bonus of using such equipment is the energy savings on monthly utility bills. If you exercise at a commercial gym, encourage the gym’s owners to explore ecofriendly equipment. Bring your own towel to the gym. Many people like to use towels during their workouts to wipe off excess perspiration. If you are prone to sweating, bring your own towel along rather than making use of the towels provided by your gym. This allows you to reuse the towel for a handful of workouts before you need to wash it. When you use a towel provided by the gym, you no doubt place it in the hamper before leaving the building. That towel is then washed whether it needs to be or not, potentially leading to unnecessary energy consumption. Workout routines can be altered to benefit the environment, and many of these alterations are simple.
A
dopting a more eco-friendly lifestyle can promote personal health and benefit the planet at the same time. Many people already living environmentally conscious lifestyles may think they have exhausted the ways in which they can reduce their carbon footprints, but it never hurts to explore new opportunities to help the planet. Exercise is one area of everyday life that men and women may overlook when seeking ways to reduce their carbon footprints. Physically active men and women can take several easy steps to make their workout routines more eco-friendly. Drink from reusable bottles. Men and women must stay hydrated during their workouts, but how they go about that can have a significant impact on the environment. According to ValleyWater.org, bottles used to package water take more than 1,000 years to biodegrade. When incinerated, such bottles produce toxic fumes that contribute to air pollution. Before your next workout, purchase a reusable water bottle you can take with you to the gym or along with you when exercising outdoors. Reusable bottles even pay for themselves over time, saving you the cost of buying a new water bottle before each workout. Recycle your old athletic shoes. Nike’s “Reuse-a-Shoe” program grinds down old athletic shoes and turns them into new places to play, whether it’s a track, basketball court or playground for youngsters. The program has thus far turned 28 million pairs of old shoes into roughly 632 million square feet of play surfaces. That’s 56 million sneakers that otherwise would have found their way into landfills, where they would have taken years to biodegrade. Upgrade your home gym equipment. If you exercise at home, look into new exercise equipment that generates its own electricity. Companies like SportsArt (www.gosportsart.com) produce exercise equipment, including cycles and elliptical machines, that harness the power of human energy. When plugged into a power outlet,
Did you know? Earbuds enable music lovers to enjoy their favorite tunes uninterrupted and without distracting others around them. People often use earbuds while commuting to work, at the gym and even at home. But according to hearing aid manufacturer Belltone, noise-induced hearing loss can occur by using earbuds at a high volume for extended periods of time. Earbuds can put audio signals close to the inner ear, which is the equivalent of boosting it by nine decibels. Even moderately high volume can cause hearing loss. It’s important to keep the volume low and to take frequent breaks when using earbuds. Keep earbud volume below 60 percent and wear them for no more than 60 minutes per day.
The Review, News Leader, and Press-News • July 31, 2015
How to overcome excuses and commit to working out Exercise is beneficial for many reasons, and overcoming excuses to skip workouts is a great way to maintain long-term health.
S
taying healthy requires a daily commitment. It is not always easy to get out of bed for those early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle. Excuse #1: I don’t have enough time to exercise. Shortage of time
Healthy Lifestyle 5
is a factor for many busy individuals. The Department of Health and Human Services recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative. Excuse #2: I’m too out of shape. Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results. Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym. Excuse #4: Working out is boring. Performing the same routine day in and day out can be monotonous. That’s why it is important to vary your exercises and try new things. If you’re usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting. Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized. Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.
6 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
Common yoga T poses to know In downwardfacing dog, the key is to have a straight back and elongate the spine.
he popularity of yoga has grown considerably in recent years. Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world. For those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time. Chair pose: This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels. Child’s pose: This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground. Downward-facing dog: This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should be straight and the tailbone should be pulled away so your body forms a “V” shape. Forward fold: When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs. Mountain pose: Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses. Tree pose: Tree pose is an introduction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg. Warrior one: This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward. Warrior two: Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the floor. Turn the head and look out over your arm in the direction you are facing. Various poses may be covered in beginner yoga classes, and beginners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slowly and breathe when working through these poses; consult with a yoga instructor to help develop proper form.
Did you know?
1034062400
A recent study authored by education and psychology experts in Australia suggests that kids are spending far more time looking at screens than the two hours recommended by the American Academy of Pediatrics. Published in the journal BMC Public Health in early 2015, the study surveyed more than 2,600 Australian students between the ages of eight and 16 to determine how much screen-based media use, or SBMU, kids were averaging each day. SBMU included television viewing, computer usage and video game playing. The study determined that 45 percent of eight-year-olds and 80 percent of 16-year-olds were exceeding the recommended two hours of screen time per day.
The Review, News Leader, and Press-News • July 31, 2015
Healthy Lifestyle 7
Health benefits of meditation M
Meditation is often linked to yoga, but the practice can be done anytime and anywhere on its own.
E
editation is often trumped as a means to reducing stress and restoring healthy function in the body. While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers. The Mayo Clinic says that anyone can practice meditation. A cost-effective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life. Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction. Various studies show that meditation can be associated with improvement of a variety of issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specific situations. The following are a few ways to put mindful meditation to use. Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the pre-frontal cortex of the brain, helping to reverse the pattern of cognitive function decline as one ages. Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease. Stimulate the immune system: A study published in the journal Psychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the pre-frontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively. Reduce blood pressure: The stress-boosting properties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine attribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels. Some experts also say that meditation can decrease metabolism and improve breathing. Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not difficult to learn, but it something that requires practice to master.
Tricks to eat less
xercise and healthy eating are the main components to shedding pounds and maintaining that weight loss over the long haul. Although bodies and dietary needs vary from person to person, medical professionals typically advise adults to consume a certain amount of calories per day to maintain long-term health. The National Health Service advises the average adult male needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. Reducing caloric intake slightly can serve as a catalyst to losing weight. A healthy weight can reduce the risk of certain diseases and conditions, such as diabetes, heart disease and arthritis-related joint pain. There are dozens of diets designed to help people eat less, and some of these may be more manageable than others. There also are additional strategies people can take to curb unhealthy eating habits, which can contribute to weight gain. Drink more water. Dehydration symptoms can mimic the symptoms of hunger. Before reaching for a snack, try a tall glass of water. Also, consume water before a meal and you will be less likely to overeat. Use a smaller plate. It’s possible to trick the brain into thinking you’re eating more than you really are by reducing the size of your
plate. A full plate sends the signal that you’re eating a lot. Eat slowly. Rushing through a meal may cause you to overeat. Focus on the bites you take and savor each one. Slowing down also will help you recognize when you are satisfied and can put down your fork. Dole out portions in advance. When eating meals or snacking, pre-select portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and you probably won’t miss the extra food. Start with a protein-fueled breakfast. Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein laden foods for breakfast, rather than simple carbohydrates, may suppress appetite throughout the day. Choosing an omelet over a bagel might make a real difference. Don’t eat while distracted. Eating while involved in an important conversation or while watching an engaging television program can divert attention away from how much you are eating, so stay focused on the amount of food you’re eating. Know food weaknesses. If you’re a sucker for ice cream, don’t stock it in the freezer. If you tend to eat as a coping method to stress, look for a healthier way to relieve that anxiety, such as exercise. Recognizing and eliminating foods that may encourage poor eating habits can help you eat less.
8 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
Safe and healthy ways to shed those extra pounds M
Eating only when hungry is one way adults can lose weight and keep pounds off.
Building Strong Kids & Communities
1037772900
Alliance Family YMCA
823-1930 Call for more information
aintaining a healthy weight is a great way to avoid sickness and disease. According to the Obesity Education Initiative, sponsored by the National Institutes of Health, as people become overweight and obese, their risk for developing a host of ailments, including coronary heart disease, type 2 diabetes, certain cancers, and hypertension, increases. But the consequences of being overweight or obese are not only physical. Psychological side effects like anxiety and low self-esteem have been linked to overweight and obesity as well. With such serious consequences linked to being overweight, it’s no wonder so many men and women are looking to shed pounds. As adults embark on their weight loss journeys, they can expect to encounter a host of “miracle” solutions to weight loss that will promise skinnier waistlines seemingly overnight. But the best way to lose weight is to do so safely and nutritiously. Avoid short-term diets. Many adults know someone who has experience with a “getthin-quick” diet that promises to produce slimmer waistlines in a matter of days or weeks. While such diets might actually be able to deliver on their promises, short-term diets rarely lead to long-term weight loss. Short-term diets may require dieters to make unreasonable sacrifices to produce rapid weight loss. But such sacrifices can rarely be made over the long-haul, and doing so might even be unhealthy. Approach your diet as a long-term commitment that requires a lifestyle change, not temporary and difficult-to-maintain
restrictions. Eat only when you’re hungry. Eating only when you’re hungry may sound obvious, but many people eat as an emotional response to difficult situations, while others may eat as a way of dealing with boredom. If you routinely respond to stress by eating, find a healthier way of coping, whether it’s going to the gym for a workout or taking the dog for a walk. In addition, don’t respond to boredom with food. If boredom is setting in, pick up a book or call a friend and plan an activity together. You may be surprised to learn how much weight you can lose when you limit eating to only those times when you are truly hungry. Eat at home. Even though many restaurants now provide calorie information on their menus, dining out does not afford adults the opportunity to control their diets as much as eating at home does, as dieters can control each and every ingredient that goes into their meals when eating at home. Don’t forget to exercise. A healthy, low-calorie diet is only half the formula to healthy and sustainable weight loss. Adults looking to shed weight also must commit to routine exercise if they want their weight loss to be both healthy and lasting. Men and women, especially those people who are considerably overweight, should take things slowly at first, gradually committing to more vigorous exercise as they lose weight and their body grows more acclimated to daily exercise. Losing weight can be difficult, but adults who commit to healthy and nutritious weight loss are more likely to lose weight and keep the weight off than those who look for quick fixes.
The Review, News Leader, and Press-News • July 31, 2015
What is clean eating all about?
C
lean eating is a growing trend natural form of the food has been changed among people focused on health (i.e. removing the bran from whole grains), Clean eating starts and wellness. A relatively simple it cannot be included in a clean-eating plan. with selecting farmconcept of selecting foods that are minimally Also, foods that have a lot of additives, fresh fruits and processed, clean eating intends to instill including salt, sugar and fat, are not classified vegetables and other a greater understanding of the pathway as clean. foods that are in their between a food’s origins and the final Jessica Fanzo, assistant professor of most natural form. products that end up on grocery store shelves nutrition at Columbia University, advises that and dinner tables. not all food processing is bad. Processing is Choosing whole or “real” foods that are sometimes necessary to prevent pathogens as close to their natural forms as possible that can lead to illness. For example, is a staple of clean eating. The availability pasteurizing milk is a processing method, but of convenience food products has never one that is necessary to stop the proliferation been greater, and not all packaged of bacteria. Even steaming foods is processing foods are unhealthy. But clean eating in some form, but it is not on par with some of GastroAd363x488.pdf 1 encourages consumers to be more aware the overly processed foods available. of the ingredients in the foods they eat while selecting those foods The benefits to clean eating are numerous. Increasing intake of fruits that are minimally processed. Many foods designated as “clean,” and vegetables can boost your immune system and serve as a nutritious including vegetables and fruits, whole grains, free-range meats, way to maintain a healthy weight. Clean eating may help you become low-fat dairy products, unsalted nuts, and whole seeds, are straight more conscious of everything from meal ingredients to portion sizes. from the farm. Those interested in clean eating can begin slowly. Start to introduce Another component of clean eating is eliminating or greatly more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods reducing theGastroAd363x488.pdf consumption of refined sugar. Many health experts advise 1 10/21/14 5:03 PMinto your diet. Look for foods in their natural form, such as whole oats that refined sugar is a large contributor to unnecessary calories. Many and other grains. Avoid highly refined ingredients and limit sugar and people can getGastroAd363x488.pdf all the energy they need by 1 consuming foods with 10/21/14 5:03 PM salt intake. Opt for fresh herbs and spices to season food. Over time natural sugars. you can make other changes. Speak with a doctor or nutritionist about If an ingredient list includes names you cannot recognize or if the healthy and effective ways to transition to clean eating.
+ E n d o s c o p y C e n t e r L i c e n s e d b y T h e State of Ohio C
M
Y
CM
C
M
Y
M
Y
Y
Y
K
Healthy Lifestyle 9
MY
CY
+ M e d i c a r e D e e m e d Status + A l l P h y s i c i a n s B o a r d C e r t i f i e d i n Gastroenterology Call Today To sChedule your ColonosCopy
CMY
K
330-455-5011 www.gsiohio.Com
10/2
10 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
Ingredients that help fight inflammation
T
hose outside of the medical profession may consider inflammation a negative thing. However, inflammation is an attempt by the human body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacterial and viral infections. Inflammation can be poor for health when it is a constant occurrence. Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help
reduce instances of inflammation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation. Ginger: Researchers at the University of Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients. In the study, conducted over a period of 28 days, 30 patients were randomly assigned either two grams of ginger root supplements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflammation has been linked to a higher risk of colon cancer. Turmeric: Used primarily for flavoring, turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by osteoarthritis, a potentially painful condition that occurs when the joints’ natural shock absorbers break down. Extra-virgin olive oil: Extra-virgin olive oil is a staple of the Mediterranean diet, an approach to eating that emphasizes fish, fruits, vegetables, beans, and whole
grains. The Mediterranean diet can reduce inflammation, and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease. Vegetables: Men and women who eat lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacteria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of produce and legumes helps to increase the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation. Omega-3 fatty acids: Omega-3 fatty acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflammation but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol. A certain amount of inflammation is a good thing. But men and women who find themselves routinely battling inflammation may want to make certain dietary changes to counter their inflammation problems.
Did you know?
F
itness boot camp classes are growing in popularity at fitness facilities across the country. This type of group physical training, which may take place indoors or outside, employs personal trainers and sometimes former military personnel as instructors. The regimen is designed to build strength and endurance through intense group exercise intervals. Classes may run 30 minutes to one hour in length. Many classes include some form of fastpaced cardiovascular exercise, along with a series of strength-training elements, like using dumbbells or the resistance of one’s own body weight. Flexibility exercises or stretching may be part of the classes, borrowing elements from yoga and Pilates. Although the boot camp class gets its name from military training drills, it’s not about being yelled at or receiving negative reinforcement from instructors. Many people enjoy these classes because they allows participants to compete against one another, competition that many people feel encourages them to do their best.
The Review, News Leader, and Press-News • July 31, 2015
Healthy Lifestyle 11
How to find time for exercise
Taking the dog for a walk rather than spending time on the couch is one creative way to find more time for exercise.
D
iet and exercise are essential components of a healthy lifestyle. While even the busiest men and women can find ways to eat healthy, finding time to exercise can be more difficult. According to the President’s Council on Fitness, Sports & Nutrition, regular physical activity can prevent chronic diseases like heart disease, cancer and stroke, which are the three leading causes of health-related death in the United States. In addition, men and women who are not physically active are at greater risk for developing type 2 diabetes. Regular exercise helps people control their weight while promoting bone, muscle and joint health. While the benefits of regular exercise are substantial, finding the time for daily exercise is not always so easy. The following are a handful of strategies men and women can employ as they attempt to make more time in their days to exercise. • Reexamine your free time. Few adults, and especially those juggling families and careers, have an abundance of free time. But reexamining the ways you are spending your free time may help you uncover some moments for daily exercise. The
Council on Fitness, Sports & Nutrition notes that adults between the ages of 18 and 64 need at least two and a half hours each week of moderate-intensity aerobic activity. While that may seem like a lot, it’s only slightly more than 20 minutes per day. It helps to supplement such aerobic activity with some strength-training activities at least two days per week. Try waking up 20 to 30 minutes earlier each day, using that time to hit the treadmill or jog around the neighborhood. You likely won’t be affected by waking up earlier, and you won’t need to alter your existing schedule for the rest of the day, either. If mornings aren’t your thing, make better use of your lunch hour, going for a jog or visiting your company’s exercise facilities if that option is available to you. • Work while you exercise. Technology has made it easier than ever before to stay connected to the office even when you are nowhere near your desk. Men and women who can’t seem to find time to exercise often cite the demands of their job as the primary reason behind their inactivity, but those same individuals can use the technology at their disposal, be it smartphones that allow them keep track of work emails or tablets that make it possible to connect remotely to office servers, to work while they exercise. Bring your smartphone or tablet with you when you work out on the elliptical or jog on the treadmill. • Reduce your sedentary time. A 2008 study from Australian researchers found that people who regularly break up their sedentary time, including the hours they sit behind their desk at the office, with movement had healthier waist circumferences, body mass indexes and triglycerides than those who did not. While hourly breaks to walk around the office might not seem like exercise, such breaks can benefit your long-term health. • Get creative. Many people associate daily exercise with private gyms, and while gyms can serve as excellent motivators and great places to get full-body workouts, time involved in driving to and from the gym can make it difficult to commit to gym memberships. But you don’t need a gym membership to live a healthy lifestyle. When possible, take the stairs instead of an elevator and park further away from your office door so you get a small cardiovascular workout on your way into and out of the office. Rather than retiring to the couch after dinner, walk or bike around your neighborhood. Such simple gestures may seem insignificant, but the more creative ways you find to exercise each day, the more beneficial such efforts become. While there is no way to create more time in the day, men and women can employ several strategies to make more time for daily exercise.
Louisville Dental Clinic, Inc.
Affiliated with Dr. B Heisser, DDS
1338 N Chapel St. Louisville, Ohio 44641 330-875-2222
Most dental insurances accepted including: Medicaid, CareSource, Unison, DentaQuest
1037279000
12 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
How to avoid unhealthy habits at the office
Getting up and moving around is key to good health while on the job.
A
ccording to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many professionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health. Staying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health. Get out of your seat. Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the computer screen. Get out of your chair, walk around the office and get the blood moving in your body. Pack your lunch. Bringing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine. Take frequent breaks. Stale air inside an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension. Use every opportunity possible to get up and leave your office. Instead
of sending an instant message or making a phone call to a coworker, visit him or her in person. Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air. Disinfect surfaces often. Oftentimes, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfaces. You also can wipe off door handles and knobs around the office if you want to be proactive. Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue. It’s not difficult to remain healthy at work. Breaks, exercise and watching what you eat can help.
How to build and maintain strong bones O
steoporosis, a disease that causes bones to become weakened and brittle over time, affects millions of people across the globe. The International Osteoporosis Foundation says an osteoporosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year. Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life. Bone health is important at any age, but it is particularly crucial as a person gets older.
Without a strong framework of bones, the body collapses on itself and rates of fracture increase. Fortunately, there are several ways to keep and maintain strong bones. Bones are largely made up of a protein called collagen, which is bound together by calcium and other trace minerals. Vitamin D and calcium work in concert, with vitamin D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against osteoporosis. The Institute of Medicine suggests that adults get between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium. Dark green vegetables and almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is always preferable, but doctors may suggest supplementation if foods are not providing
what a person needs to meet the minimum recommended levels. Exercise is another important component of building strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each day can help. Higherintensity exercises should be mixed with lower-intensity workouts for the best results. Weight-bearing exercises, such as hiking, dancing and stair-climbing, can build between 1 and 3 percent of bone. An exercise regimen also should include lifting weights or using resistance bands. Activities that promote good posture and flexibility can help improve balance and alignment of the body. Perform stretches smoothly and slowly after exercising to maintain your range of motion. Quitting smoking also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.
The Review, News Leader, and Press-News • July 31, 2015
Healthy Lifestyle 13
Embrace an active outdoor lifestyle B
lue skies and warm weather entice people to enjoy the great outdoors. For many people, few things are more enjoyable than soaking up some rays and breathing in some fresh air. Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house. As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.
HIKING Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread. Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer plenty of places to walk and hike. When hiking, it’s best to go in pairs. In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries. Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a portable snack and plenty of water. And when out in the sun, apply sunscreen and reapply as needed. BIKING Biking is another outdoor activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or haven’t taken one for a spin in years. Many towns and cities across the country have become much more bike-friendly in recent years, clearing space for biking paths and lanes even in the busiest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well. Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tune-up if necessary. Verify the fit of helmets, especially on children who may have grown since the most recent cycling season. HORSEBACK RIDING Nature takes on an entirely different look when you are atop a horse. Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle. Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with. Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is advisable for people new to the sport or those who want added protection. Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you. Approach the horse from the front left side. Horses are prey animals and can be skittish by nature, so a firm, calm greeting can reassure the animal. These are just a few of the many outdoor activities people can enjoy when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gardening, and sports activities are other fun ways to enjoy the great outdoors.
Read The Review to keep Healthy
Accent on Health every Wednesday
If you miss a day, you miss a lot
Every moment counts!
To subscribe call
330-821-1200
14 Healthy Lifestyle
July 31, 2015 • The Review, News Leader, and Press-News
How to protect your vision over the long haul
A
ccording to the Centers for Disease Control and Prevention, eye diseases related to aging are the primary cause of vision impairment in the United States. Many people consider vision loss a natural side effect of aging, but there are ways men and women can protect their vision and reduce their risk of vision loss as they age. Quit smoking. According to the National Eye Institute, smoking doubles a person’s risk for agerelated macular degeneration, or AMD. AMD is a leading cause of vision loss in people over the age of 50. It causes damage to the macula, which is the part of the eye needed for sharp, central vision. If the macula is damaged, vision may be blurry, distorted or dark. Protect eyes from ultraviolet light. The American Optometric Association notes that UV-A and UV-B radiation can have adverse effects on a person’s vision. A short-term effect of excessive exposure to UV radiation is photokeratitis, a painful condition that can lead to red eyes, extreme sensitivity to light and excessive tearing. Long-term effects of such exposure include a higher risk of developing cataracts and damage to the retina, which is the part of the eye used for seeing. When spending time outdoors, always wear sunglasses that provide protection against UV-A and UV-B rays.
H Career opportunities in health and wellness
Maintain a healthy blood pressure. High blood pressure, often referred to as HBP or hypertension, can contribute to vision loss as a person ages. The American Heart Association notes that HBP can strain blood vessels in the eyes, causing them to narrow or bleed. HBP also can cause the optic nerve to swell, compromising a person’s vision as a result. Eye damage that results from HBP is cumulative, which means the longer it goes untreated, the more likely the damage to the eye will be permanent. Men and women can maintain a healthy blood pressure by eating right, exercising regularly and
sustaining a healthy weight. Take breaks from work. Computer vision syndrome, or CVS, is a legitimate condition that can develop when a person spends ample time staring at a computer screen. Adults and kids alike are susceptible to CVS, which can cause symptoms such as blurred vision, double vision, eye irritation, and headaches. One way to reduce risk of developing CVS is to take frequent breaks from staring at the screen. A handful of 20-second breaks over the course of an hour can help prevent CVS. In addition, change lighting in the room where you work so you can reduce glare on the computer screen.
ealth and wellness has grown increasingly popular over the last several decades as more and more people have adopted lifestyles designed to improve their immediate and long-term health. Not surprisingly, career opportunities in healthcare and health and wellness are on the rise, and the following are a handful of careers people interested in health and wellness may want to consider. Health educator: The United States Bureau of Labor Statistics reports that between 2012 and 2022, the job outlook, which projects the percent change in employment, for health educators and community workers was 21 percent, nearly twice the average growth rate for all occupations during the same period. Health educators perform a host of tasks, including teaching and promoting various wellness practices. Massage therapist: Massage therapists help people recover from injury and relieve stress, but they also might be used to improve circulation and increase relaxation, both of which can contribute to their patients’ long-term health. The BLS projects the job outlook for massage therapists between 2012
and 2022 to be 23 percent, indicating that there figures to be an array of opportunities available to those interested in pursuing massage therapy. Massage therapists typically must complete a substantial amount of postsecondary education before they can earn their license or certification. Nutritionist: Dietitians and nutritionists often fall under the same career umbrella, and the BLS reports the job outlook for both careers between 2012 and 2022 is 21 percent. They often serve as advisors to people or organizations looking to embrace or encourage healthy lifestyles, and both may work in hospitals, nursing homes, cafeterias, and clinics. Occupational therapists: Occupational therapists employ everyday activities to treat patients dealing with injury, disability or illness. Therapists may help their patients relearn how to feed and dress themselves, while some might work exclusively with stroke patients who have lost their ability to perform certain tasks as a result of their strokes. The BLS reports the job outlook for occupational therapists, who earned a median annual wage of roughly $75,000, between 2012 and 2022 is 29 percent.
The Review, News Leader, and Press-News • July 31, 2015
The benefits of regular physical activity
Medication safety tips for children and adults
P
rescription and overthe-counter medications can save lives and help people of all ages manage certain conditions. When used correctly and under the guidance of a physician, medications are largely safe. It’s when medicines are used off-label, shared or taken in error that reactions and injury can occur. The American Academy of Pediatrics and their Healthy Children Organization warns that more than 7,000 children visit hospital emergency rooms every year for problems related to medication errors. Children are not the only ones in danger. Adults can make mistakes with their medications as well. For example, seniors who may be managing several different types of medications can inadvertently cause dangerous drug interactions by mixing the wrong pills. Pharmacists work diligently to help prevent medication errors. However, the general public can also do their part. The American Society of Health-System Pharmacists and the National Association of Boards of Pharmacy offer these medication safety tips. When a new medication is prescribed, ask the doctor to explain more about it, including its intended purpose and any common side effects to be expected. Make sure your doctor knows about all the medications you are taking, including non-prescription products, herbal remedies, dietary supplements, and vitamins. Some medications do not mix with seemingly innocent ingredients. Keep a running list of any medicines you take so you can easily and accurately share this information with your physician. Question anything that you do not understand. Check the prescription for dosing information. For refills, make sure the refill information conforms to the original prescription strength.
Healthy Lifestyle 15
of the healthiest things a person of any age can do for themselves is to be physically active on OMakingnea regular basis. exercise a regular part of life can help an individual maintain independence while aging.
Fill all prescriptions at the same pharmacy and develop a rapport with the pharmacist so that potential drug interactions will be flagged. Pharmacists are well versed in medications and may be able to inform you as to the safety or risk involved in taking an overthe-counter product at the same time that you are on a prescription. Many pills look the same. If you are confused and taking multiple medications, keep medications in the original packaging and doublecheck the labels before taking any medications. Use the right dosing tools. A spoon from the kitchen is not accurate for measuring out a teaspoon of medication. If you take multiple medications, use a pillbox to keep pills organized. The box makes it easier to manage medications and serves as a reminder if you have or have not taken a medication on a given day. Store medications as instructed on the label. The bathroom medicine cabinet may not be an ideal place to store medications, as bathrooms get damp, and that can compromise the integrity of the pills. Also, bathroom cabinets are readily accessible by all, including kids. It’s better to store drugs out of sight and reach of children. Keep dangerous medications locked away. Routinely discard expired or unneeded medications. Medicine take-back programs for disposal are a good way to remove medicines from the home and reduce the chance that others may accidentally take the medicine. Consult with a doctor before beginning or ending medication. Medicines play important roles in personal health. When used correctly, medications are assets, but caution should always be taken to ensure safe usage and storage of any medications.
Staying strong and fit can help ensure that a person can keep doing the things they enjoy as they age such as participating in sports, playing a musical instrument, hiking, and even maintaining a home. Being inactive is usually the cause of people losing the ability to do things on their own. Inactivity decreases strength, balance, flexibility, and endurance; whereas, a more active life can help maintain or improve these four areas of function. Regular physical activity and exercise can yield long term health benefits by helping to prevent age related diseases like arthritis, diabetes, heart disease, osteoporosis, and hypertension. Increased activity and light exercise can also improve health in people who are already suffering from disabilities or disease. Studies have shown that regular moderate exercise can decrease obesity and improve many of the following medical conditions: Alzheimer’s and dementia, heart disease, diabetes, high lipids, osteoarthritis, osteoporosis, high blood pressure, and colon cancer. Regular exercise also helps the body’s immune system to fight off infection and sickness. Exercise can also decrease constipation by promoting more efficient elimination of wastes. Water exercise classes can help in the management of pain, especially in people who suffer with osteoarthritis. Exercise along with strength training help prevent the loss of bone and muscle mass. Research has shown that older adults should try to be as active as possible in order to improve quality of life. Leading an active lifestyle can result in fewer doctor visits and hospitalizations, and reduced need for medicine. Studies have also shown that regular moderate intensity exercise can reduce stress, helping improve mood and reduce feelings of depression. Cognitive functions like multitasking, planning, and sorting out relevant information often also improve with regular moderate exercise. Simply increasing physical activity on a regular basis can improve balance and reduce difficulty walking helping to prevent falls and injuries. Examples of physical activities you can easily plan into your day are walking the dog, climbing the stairs, gardening, and household chores. Exercise, however, is more structured and planned: it requires repeatedly setting aside specific time throughout the day. Examples of exercise are weight or resistance training, cardiovascular activities or classes, and stretching. It is never too late to start exercising. Even people who are frail or who have been living a more sedentary lifestyle can gradually start an exercise program that could help them feel better and enjoy life more fully. Exercise for the more active senior population should include some form of cardiovascular activity which increases the heart rate and causes them to breathe a little faster. Most physicians now agree that healthy seniors should try to do cardio exercise for 30 minutes as many days of the week as possible. The 30 minutes can also be broken down into three 10 minute segments. Consistent cardiovascular exercise can improve the efficiency of the heart and lungs. Another component of a good fitness regime is strength training. Repetitive motion exercises 2 -3 times per week using either weights, resistance bands, or machines help prevent the loss of bone and muscle mass. Strength training also helps improve balance and therefore reduces the risk of falls and injury. Practicing pilates or yoga which uses the resistance or weight of the body strengthens the “core” muscles (abdomen, back, and legs) to improve posture and help reduce muscle soreness. To help maintain safe walking, seniors should practice balance exercises like standing on one leg and exercises that strengthen the ankles like calf and toe raises. Stretching is another component of an ideal fitness program for the elderly. Stretching is vital because it gradually warms up and slows down the muscles, helping to prevent injury. These supple movements can improve or maintain flexibility and keep the body from feeling stiff. Moderate physical activity can be individualized depending on medical conditions. Some people who, due to limited physical abilities or illnesses, need to begin more gradually with proper guidance and instruction. Most physicians and medical experts, however, agree that the benefits of regular exercise far outweigh the risks. Submitted by: Susan Bleggi, RN, Wellness Director, Copeland Oaks
TIPS FOR SENIORS BEGINNING AN EXERCISE PROGRAM
Get clearance first – Before you begin have a check-up and talk with your doctor about any special conditions you might have. If something hurts, stop doing it – If you have persistent pain when you exercise, take a break. If you are sick, skip a day or two. When you resume, start slowly. Start slowly – Begin with 10 minutes twice a day, if you can. Go slow and be consistent. Be comfortable- Wear loose, non-restrictive clothing, in layers so you can adjust as your body temperature rises. Wear shoes with good support Keep it easy – Moderation is the key; don’t over exert. Breathe – Consistent breathing is important Hydrate – Drink plenty of water before, during and after your activity Warm-up and cool down – Always ease your body into and out of exercise. Walk slowly or stretch for at least 5 minutes. Build up – Gradually increase the time and intensity of your activity Mix it up – Vary the type of activity you do. Doing new things will help you remain interested. Make it fun – Get active with friends. Listen to music. Watch a video. Exercise outside.
At Copeland Oaks, we focus on your health and wellness so you can fully enjoy life. Call us today at (800) 222-4640.
800 South 15th Street • Sebring, Ohio 44672 • www.copelandoaks.com The impact of being around friends and participating in pleasant activities can have a transforming effect giving you a renewed sense of purpose and well-being. Research studies have consistently shown that older adults who remain physically, mentally an socially engaged can significantly delay potential declines in physical and cognitive health. That’s why everything we do at Copeland Oaks is focused on supporting your wellness, vivacity, interests, and unique talents. Our Wellness Director oversees a multi-faceted effort to ensure that you remain independent and engaged. Copeland Oaks provides programs, counseling and learning opportunities that cultivate your physical, emotional, spiritual, social, mental, vocational and financial wellness. As a result, you can stay healthy and fit longer, feel better and get more out of life. Family members often share how much their loved ones’ mental health and social networks have improved after moving to Copeland Oaks.