Dlp health2015

Page 1

MAY 2015 A special supplement to the Dairyland Peach

A focus on today’s health and wellness issues for men, women and children

In this issue...

Âť Prevent tick-borne diseases with DEET, showers and tick checks

Âť St. Cloud Hospital Behavioral Health Clinic to offer Family and Friends Support Group for eating disorders

Âť Arthritis leads the nation in causing disability

Âť Mission Readiness releases battle plan

Sauk Centre ďŹ nds a way to ďŹ tness through kicking and punching Rachel Jackson, owner of Active Life Nutrition and FireHouse Boxing Club, wants to see Sauk Centre continue to grow as a healthy, happy city.

See article on page 31

for Minnesota kids’ ďŹ tness

Âť Âť Âť Âť Âť Âť Âť Âť

Learn how to recognize, prevent strokes Keep car parked for your heart: driving delays treatment For many Minnesotans, a good night’s sleep is just a dream A team approach is the best option for Minnesota kids with ADHD Here’s how to ID attention-deďŹ cit/hyperactiviy(ADHD) in children What is clean eating all about? Here’s how easy does it How to overcome excuses and commit to working out

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£

Prevent tick-borne diseases with DEET, showers and tick checks Source: Centers for Disease Control & Prevention Reduce your chances of getting a tickborne disease by using repellents, checking for ticks, and showering after being outdoors. If you have a tick bite followed by a fever or rash, seek medical attention. Gardening, camping, hiking and playing outdoors — when enjoying these activities, don’t forget to take steps to prevent bites from ticks that share the outdoors. Ticks can infect humans with bacteria, viruses, and parasites that can cause serious illness.

permethrin kill ticks. Permethrin can be used to treat boots, clothing and camping gear and remain protective through several washings. Use a repellent with DEET on skin. Repellents containing 20 percent or more DEET (N, N-diethyl-m-toluamide) can protect up to several hours. Always follow product instructions. Parents should apply this product to their children, avoiding the hands, eyes and mouth. For detailed information about using DEET on children, see recommendations from the American Academy of Pediatrics.

Before you go outdoors: Know where to expect ticks. Ticks live in moist and humid environments, particularly in or near wooded or grassy areas. You may come into contact with ticks during outdoor activities around your home or when walking through leaf litter or near shrubs. Always walk in the center of trails in order to avoid contact with ticks. Products containing

After you come indoors: Check your clothing for ticks. Ticks may be carried into the house on clothing. Any ticks that are found should be removed. Placing clothes into a dryer on high heat for at least an hour effectively kills ticks. Shower soon after being outdoors. Showering within two hours of coming indoors has been shown to reduce your risk of getting Lyme disease.

Showering may help wash off unattached ticks, and it is a good opportunity to do a tick check. Check your body for ticks after being outdoors. Conduct a full body check upon return from potentially tick-infested areas, which even includes your back yard. Use a hand-held or fulllength mirror to view all parts of your body. Check these parts of your body and your child’s body for ticks: • Under the arms • In and around the ears • Inside belly button • Back of the knees • In and around the hair • Between the legs • Around the waist What to do with a tick Remove the attached tick as soon as you notice it by grasping with tweezers, as close to the skin as possible, and pull it straight out. Watch for signs of illness such as rash or fever in the days and weeks following the bite, and see a health care provider if these develop. Your risk of acquiring a tick-borne illness depends on many

!$" < " 2 ! < 2 !/nƒÂ?Ă“Ă?nĂ? "¨ôz

Ă˜aĂ&#x;ߎ×aĂ&#x;Ăź -! 9 /< !$" < 4/ " 4" b 4 < " 4 402

AĂ?eÂ?¨ AÂŁe Ă“Ă?Ă?nÂŁÂƒĂ?ÂŒ }Ă?ÂŁnĂ“Ă“ [˜AĂ“Ă“ Ă´Â?Ă?ÂŒ ž¨eÂ?}[AĂ?Â?¨£Ă“ |¨Ă? A˜˜ Aƒn ƒĂ?¨Ì¡Ă“ AÂŁe }Ă?ÂŁnĂ“Ă“ ˜nĂłnÂ˜Ă“z Ă&#x;ÂŻÂŻ !AÂ?ÂŁ 0Ă?½ 0¨½ 0A̗ nÂŁĂ?Ă?n

Ă&#x;äß½Ă&#x;~¯½Ă—Ă—Ă—Ă˜

Â?—n ĂŚĂ“ ¨£ A[nQ¨¨Â—

nÂŒÂ?ÂŁe [Ă?Â?Ăłn Â?|n "ĂŚĂ?Ă?Â?Ă?Â?¨£ }Ă?nÂŒ¨ÌĂ“nQ¨þÂ?ÂŁÂƒ[Â˜ĂŚQOƒžAÂ?˜½[¨Âž

/ 9 /9 : ! "$/ : 2 00 02 9 " 9

¨Âž|¨Ă?Ă?AQ˜nb ÂŁen¡nÂŁenÂŁĂ? Â?ĂłÂ?ÂŁÂƒ |¨Ă? ¨ô ÂŁ[¨Âžnb ˜enĂ?Â˜Ăś AÂŁe

Â?Ă“AQ˜ne -n¨¡Â˜n  ßĂ— ÂŻĂ“Ă? 0Ă?Ă?nnĂ? "¨Ă?Ă?ÂŒb 0A̗ nÂŁĂ?Ă?n "nĂ´ ¨£[n¡Ă? ¨| Â?ĂłÂ?ÂŁÂƒ½ ½ ½ <¨ÌĂ? $Ă´ÂŁ -Ă?Â?ĂłA[Ăś AÂŁe ÂŁen¡nÂŁenÂŁ[n ¨ÂžQÂ?ÂŁne Ă´Â?Ă?ÂŒ Ă?ÂŒn AĂ?n AÂŁe 0n[ĂŚĂ?Â?Ă?Ăś <¨Ì "nne½ Ă“Ă“Â?Ă“Ă?ne Â?ĂłÂ?ÂŁÂƒ Â?Ă“ ĂłAÂ?˜AQ˜n 2ÂŒĂ?¨ÌƒŒ [[Ă?A ¨Âžn AĂ?n 0nĂ?ĂłÂ?[nĂ“½ 0nĂ?ĂłÂ?[nĂ“ AÂŁ n 2AÂ?˜¨Ă?ne Ă?¨ !nnĂ? ÂŁeÂ?ĂłÂ?eĂŚA˜ "nneĂ“ AÂŁe :Â?˜˜ -Ă?¨óÂ?en 0n[ĂŚĂ?Â?Ă?Ăś AÂŁe -nA[n ¨| !Â?ÂŁe½ :Â?Ă?ÂŒ 0Ă?A|| ĂłAÂ?˜AQ˜n ä ¨ÌĂ?Ă“ A AĂśb žnĂ?ƒnÂŁ[Ăś "nneĂ“

AÂŁ n žžneÂ?AĂ?nÂ˜Ăś enÂŁĂ?Â?|Â?ne AÂŁe !nĂ?½

Z-��óA[Ü Z-nA[n ¨| !�£e Z £en¡n£en£[n

0nĂ?ĂłÂ?[nĂ“ ÂŁ[Â˜ĂŚena

Z!neÂ?[AĂ?Â?¨£ Ă“Ă“Â?Ă“Ă?AÂŁ[n Z:nnÂ—Â˜Ăś ¨ÌĂ“n—nn¡Â?ÂŁÂƒ ¨Ă? 0¡n[Â?|Â?[ ÂŁ|¨Ă?žAĂ?Â?¨£ Q¨ÌĂ? Ă“Ă“Â?Ă“Ă?ne Â?ĂłÂ?ÂŁÂƒ Z Ă“Ă“Â?Ă“Ă?AÂŁ[n Ă´Â?Ă?ÂŒ -nĂ?Ă“¨£A˜ AĂ?nĂ“

¨£Ă?A[Ă? Ă“Ă“Â?Ă“Ă?ne Â?ĂłÂ?ÂŁÂƒ ¨¨Ă?eÂ?ÂŁAĂ?¨Ă? Z!nA˜ Ă“Ă“Â?Ă“Ă?AÂŁ[n Ă&#x;äßÂŽĂ&#x;~ÂŻÂŽs~sĂź Z0¨[Â?A˜Â?ĂşÂ?ÂŁÂƒ I /Â?ĂłnĂ?ĂłÂ?nĂ´ !A£¨Ă? Â?Ă“ ˜¨[AĂ?ne ÂŁnĂľĂ? Ă?¨ A QnAĂŚĂ?Â?|ĂŚÂ˜ Ă?Â?ĂłnĂ?Ă“Â?en ¡AĂ?— I ¡Â?[ÂŁÂ?[ AĂ?nA½ 2ÂŒn QĂŚÂ?˜eÂ?ÂŁÂƒ ÂŒAĂ“ A ˜AĂ?ƒn [¨ÂžÂžĂŚÂŁÂ?Ă?Ăś Ă?¨¨Âžb QnAĂŚĂ?Ăś Ă“A˜¨£Ă™QAĂ?QnĂ? Ă“ÂŒ¨¡b ˜AĂŚÂŁeĂ?Ăś Ă?¨¨Âž AÂŁe n˜nĂłAĂ?¨Ă?½ [Ă?Â?ĂłÂ?Ă?Â?nĂ“ /nÂŁĂ? Â?Ă“ Ă&#x;ߟ ¨| Â?ÂŁ[¨Âžn AÂŁe Â?ÂŁ[Â˜ĂŚenĂ“ n˜n[Ă?Ă?Â?[Â?Ă?Ăśb ÂŒnAĂ?b ÂŒ¨Ă? Ă´AĂ?nĂ? AÂŁe Ă?Ă?AĂ“ÂŒ ¡Â?[—̡½ ÂŁ[¨ÌĂ?Aƒne

¨Ă? /nÂŁĂ?A˜ ÂŁ|¨Ă?žAĂ?Â?¨£a

¨£Ă?A[Ă? ĂŚÂ˜Â?n 0Â?nQnÂŁb / Ăľn[½ Â?Ă?n[Ă?¨Ă? Ă&#x;äßÂŽĂ&#x;~äÂŽäĂ&#x;ÂŻÂŻ

factors, including where you live, what type of tick bit you, and how long the tick was attached. If you become ill after a tick bite, see a health care provider. Reduce ticks in your yard Modify your landscape to create tick-safe zones. Regularly remove leaf litter and clear tall grasses and brush around homes, and place wood chips or gravel between lawns and wooded areas to keep ticks away from recreational areas, and keep play areas and playground equipment away from shrubs, bushes and other vegetation. Consider using a chemical control agent. Effective tick control chemicals are available for use

American Dog Tick by the homeowner, or they can be applied by a professional pest control expert. Even limited applications can greatly reduce the number of ticks. A single springtime application of acaricide can reduce the population of ticks that cause Lyme disease by 68–100 percent. Discourage deer. Removing plants that attract deer and constructing physical barriers may help discourage deer from entering your yard

and bringing ticks with them. Prevent ticks on animals: Use tick control products to prevent family pets from bringing ticks into the home. Tick collars, sprays, shampoos or “top spot� medications should be used regularly to protect your animals and your family from ticks. Consult your veterinarian and be sure to use these products according to the package instructions.

How to remove a tick: If you find a tick attached to your skin, there’s no need to panic. There are several tick removal devices on the market, but a plain set of fine-tipped tweezers will remove a tick quite effectively. 1. Use fine-tipped tweezers to grasp the tick as close to the skin’s surface as possible. 2. Pull upward with steady, even pressure. Don’t twist or jerk the tick; this can cause the mouth-parts to break off and remain in the skin. If this happens, remove the mouth-parts with tweezers. If you are unable to remove the mouth easily with clean tweezers, leave it alone and let the skin heal. 3. After removing the tick, thoroughly clean the bite area and your hands with rubbing alcohol, an iodine scrub, or soap and water. 4. Dispose of a live tick by submersing it in alcohol, placing it in a sealed bag/container, wrapping it tightly in tape, or flushing it down the toilet. Never crush a tick with your fingers. Avoid folklore remedies such as “painting� the tick with nail polish or petroleum jelly, or using heat to make the tick detach from the skin. Your goal is to remove the tick as quickly as possible — not waiting for it to detach. Follow-up: If you develop a rash or fever within several weeks of removing a tick, see your doctor. Be sure to tell the doctor about your recent tick bite, when the bite occurred, and where you most likely acquired the tick. A Lyme disease vaccine is no longer available. The vaccine manufacturer discontinued production in 2002, citing insufficient consumer demand. Protection provided by this vaccine diminishes over time. Therefore, if you received the Lyme disease vaccine before 2002, you are probably no longer protected against Lyme disease.

St. Cloud Hospital Behavioral Health Clinic to offer Family and Friends Support Group for eating disorders In the United States, nearly 30 million women and men of all ages, race and backgrounds suffer from a clinically significant eating disorder, such as anorexia or bulimia, at some point in their lives. An eating disorder affects the entire family. To help, the St. Cloud Hospital Behavioral Health Clinic is offering a Family and Friends Support Group for Eating Disorders from 5:15 p.m. to 6:15 p.m. the first Thursday of the month at

CentraCare Health Plaza in the Leonard, Street & Deinard room. The next meeting will be held June 4. The group will not meet in July. Groups are led by a licensed psychologist or registered dietitian and provide support to friends and family through education and sharing with others who also have a loved one with an eating disorder. Each month a different topic will be explored. Attendees will take away tips for making

mealtimes less stressful, how to respond to food and body image struggles and what to say or not to say. This group is intended for family members and friends of a person with an eating disorder and is inappropriate for people who currently struggle with an eating disorder. There is no cost to attend. For details, please call 320-229-4918 and ask for Bette Bakke, Lauren Forest or Barbara Carver.

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£

Sauk Centre ďŹ nds a way to ďŹ tness through kicking and punching By KERRY DRAGER Correspondent

A vacation to Minnesota and meeting her significant other led Jackson to the next chapter of her fitness journey. “I fell in love with kickboxing and strength training while I was in Des Moines. I wanted to keep doing that. When following my heart up here to Minnesota, I found out there was no kickboxing in this area.� In March 2014, she started Active Life Nutrition in Sauk Centre. A year later, she began the FireHouse Boxing Club where she could teach kickboxing, boxing, strength training and Zumba with four other instructors. Her business quickly became popular. She experienced cash flow within the first couple of

Community involvement is something that Jackson has found so upThe strive for a healthlifting in her new home. ier lifestyle is often beHer group fitness and lieved to be the indistrength training became vidual’s burden. Diets, a success not only beworkout regimes and cause she had the support lifestyle changes are asof the city itself, but also sociated with the person from the health driven striving for fitness and mentality of the citizens. health. Rachel Jackson of “Minnesota is nationSauk Centre knows that ally known as one of the isn’t the case. healthiest states in the naWhen Jackson was a tion, and Sauk Centre is child, she struggled with a good example of that. her weight. The seemAs soon as the weather ingly fruitless journey of changes, people are outreaching and maintaining side walking and riding a healthy weight began bikes. It’s a wellness and when she was young. active lifestyle-focused “I was overweight for community.� most of my life,� said Individuals who are Jackson. “My mom seeking weight-loss and fought against being a healthy lifestyle need overweight, my dad fights support. Jackson unit and my grandma fights derstands this strife and it. I’ve never known anycoaches her clients to thing else but a shed the battle against it. “We are trying to build the community n e g a t i v e When you grow thoughts up so that people feel safe and are up as a kid in and benot judged. I’ve never been in a place an environment h av i o r s that worked so hard and has helped where you’re that are taught that you keeping each other out so much. There is a can’t eat junk people tight bond in Sauk Centre.�� food, you don’t from their —Rachel Jackson learn how to eat it fitness the right way.� goals. In college, Jackson weeks of operation and “The majority of took an interest in health is now ready for another weight issues are generand fitness. Knowing the expansion. ated from negative selfstruggle of weight loss “I opened my business thoughts, self-concepts and a healthy lifestyle, right on Main Street. The and learned behaviors. I she wanted others to other businesses on Main put people I’m coaching find the success she had are why I was quickly suc- in front of a mirror, and discovered. In 2006, she cessful. The Chamber of I have them say to thembegan teaching fitness in Commerce and the sup- selves that they are beauher hometown near Des port I got from them, I tiful and amazing. I’ve Moines, Iowa. She ob- don’t think you would had women break down tained a group fitness and have that kind of success and cry, or not be able kickboxing certification in that short of time in to make eye contact with while working there. any other community.� their reflections because

they are ashamed of what they look like. There is a reprogramming that has to take place for a full lifestyle change.� Jackson said that weight loss and the trek to fitness is a slow process that requires the entire family. To help her clients reach their goals, she will be offering family friendly boot camps in a local park. That way busy parents get an opportunity to the physical activity they need alongside their children, helping their children embrace exercise and showing them how it can be a part of their lifestyle. With her clients discovering that they can reach their goals, Jackson is ready to add more instructors to her business. She is looking for new advances in the fitness industry to add to her gym and will be incorporating kettle bells to many of her classes. Fitness businesses find success through the achievements of their members. This is some-

Photo by Meyer’s Photography Studio, Sauk Centre

Rachel Jackson, owner of Active Life Nutrition and FireHouse Boxing Club, wants to see Sauk Centre continue to grow as a healthy, happy city. The path to fitness and health is not one taken alone, and she and her team are working on ways to improve the success of their members. thing that FireHouse Boxing Club and Active Life Nutrition have been able to offer. Along with the support of the mem-

ber’s family, friends and community, Sauk Centre is becoming a more healthy city one person at a time.

Ǝɞ͇ ̺Κ̊Ǫ ÍźĹ&#x;Ë€ (ˀĭ ž͑Ǻ̊Ĺ&#x; ɞΚΚ Č?Ĺ&#x;΄Ă?É?ÄśË&#x;ÇşĂ?Ä­ km Ǝ̙̺ΚŜ ʹ̺͇Κʡ Ě?̙͇ǴƎƺɞɞ ƎΚŜ kĂ?ÇşÉ? ž̊˞Ĺ&#x;Ĺ&#x;ĚŠ žˀ žĂ?Í‘Č‘ Ĺ&#x;É?ĚŠËžĹ&#x;Ä­ km Ǝ̙̺Ě?Ĺś ʹ̺Ǝ͇ʡ ̺ƎɞǴƺŜĚ?Éž

Ž”yĂŽI!IoA ÂĽ(”ÎI (ÂĽ ?y”Š” IÉ‡ĹŽÇşÎ‘ÇşĹŽÍœâČ&#x;Ĺ… Ç’ˣɨÍœĘŻ âɇŎ ƊâȟǺČ&#x;Ι ̯ǭŭˣâʯΙ ” ŭǭâΑǺɨˣ ȟâɇâÇ’ŭȟŭɇ̯ ʯˣɨÄ‘Č&#x;Ĺ­ČźĚ Â” ÍœĚŻÇşĚ Čź Ě„Ĺ­ÄŁĚŻËŁÍœČź Ě Ĺ­ËŁÎ‘ÇşÄŁĹ­Ě Â” ĂŽŭ̯ŭˣâÉ‡Ë Ě ČźĹ­É‡̯âČ&#x; ǭŭâČ&#x;ĚŻÇ­ Ě Ĺ­ËŁÇşÄŁĹ­Ě Â” !G! ” ɨÉ‡ĹŽÍœÄŁĚŻ ʯˣɨÄ‘Č&#x;Ĺ­ČźĚ

!

# # #

"""

” ÂŽâˣŭɇ̯ Ě Íœʯʰɨˣ̯ Ăż ̯ˣâǺɇǺɇǒ ” !ŭΑŭČ&#x;ɨʯȟŭɇ̯âČ&#x; ĹŽÇşĚ Ă˘Ä?ÇşČ&#x;ÇşĚŻÇşĹ­Ě Â” ÂŽˣɨÄ‘Č&#x;Ĺ­ČźĚ ÇşÉ‡ Ě ÄŁÇ­É¨É¨Č&#x; ” ɇΗǺŭ̯Ι

nAen

Ĺ&#x;ˀɏ ēǺĒ

˞dž

o ËžĂ? ʨ É? Iy Çş ˸ ÂĽ É? ÂĽ ÉŹ mI Č?Í‘ĚŠÇş ÉŹ o ˸ Ë€ I Î Î Î (!

”  Ž o I Ó �

I (

Ic( Î I Ņ Ž”

A

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£ Arthritis leads the nation in causing disability Centers for Disease Control & Prevention

' ( 0 ' ( ' $, (* * ( ' ' ( (( * * ' * - ' ' ' * ( !1 0 '( ,( (( +1! (( * - ' * ( (* " (( 0 * * ' '*( ,' " '( (( (* *( . ' ' ,' *( - '0 0# ( " (* 0 ' ' , * . * * ' .* /" ( # $, ' ,' ' ( . - , * (* # ,' (( (* * * ( 0( % , 0 * . ' * "' - " (( * ' " * . ( ' * - * &# " . * * ( * ,( " , '0 "' " ' * *' (" '* * ( ,'( - ( *( ( *," (*' * " '( ' ( , ' # ,( * 0 ' 0 ,' ' * (( (( *#

2ÂŒn Â˜ĂŚQ A˜n¨£ eĂłAÂŁĂ?Aƒnz Z Z Z Z Z Z Z Z Z

0Ă´Â?žžÂ?ÂŁÂƒ -¨¨Â˜ šsshÂş -Ă?Â?ĂłAĂ?n ÂŒAÂŁÂƒÂ?ÂŁÂƒ /¨¨ÂžĂ“ 0Ă?AĂ?nÂŽ¨|ÂŽĂ?ÂŒnÂŽ Ă?Ă? Ă„ĂŚÂ?¡ÂžnÂŁĂ? 0Ă?Ă?nÂŁÂƒĂ?ÂŒ I A˜AÂŁ[n

˜AĂ“Ă“nĂ“ $ĂŚĂ?¡AĂ?Â?nÂŁĂ? 2ÂŒnĂ?A¡Ü

¨ÂžÂžĂŚÂŁÂ?Ă?Ăś !nž¨Ă?Â?A˜½½½½ ˜˜ 2ÂŒnĂ?A¡Â?nĂ“ ĂłAÂ?˜AQ˜n½½½2nĂ?Ă?A[n nÂ?ƒŒĂ?Ă“ <¨ÂƒA ÂŽ !AĂ“Ă“Aƒn ÂŽ 2AÂ? ÂŒÂ? ÂŁen¡nÂŁenÂŁĂ? I :nĂ“Ă? 9Â?nĂ´ Ă“Ă“Â?Ă“Ă?ne Â?ĂłÂ?ÂŁÂƒ½½½ -AÂ?ÂŁ AÂŁe $Ă“Ă?n¨¡¨Ă?¨Ă“Â?Ă“ Ă?Â?eƒn:n˜˜ !nž¨Ă?Ăś AĂ?n !AÂŁAƒnžnÂŁĂ? :nÂ˜Â˜ÂŁnĂ“Ă“b AĂ?n I /n[¨ónĂ?ܽ A˜˜ A˜n¨£ ¨| :AĂ?nĂ? nĂ?¨QÂ?[Ă“ ˜AĂ“Ă“nĂ“ $Ă“A—Â?Ă“ AĂ? Ă&#x;äßÂŽs~¤ÂŽ䯠ä |¨Ă? ž¨Ă?n enĂ?AÂ?Â˜Ă“½ $¡nÂŁb ÂŁĂłÂ?Ă?Â?ÂŁÂƒ Ă?ž¨Ă“¡ÂŒnĂ?n

¨| $Ă“A—Â?Ă“

0nÂŁÂ?¨Ă? Â?ĂłÂ?ÂŁÂƒb :nÂ˜Â˜ÂŁnĂ“Ă“b AĂ?n I /n[¨ónĂ?Ăś

 ¯ß :nĂ“Ă? !AÂ?ÂŁ 0Ă?Ă?nnĂ?b $Ă“A—Â?Ă“

Ă&#x;äß½s~¤½ä¯ ä Z ƒA˜n¨£Âž£½[¨Âž Z :nÂ˜Â˜ÂŁnĂ“Ă“ I 2ÂŒnĂ?A¡Ü 0nĂ?ĂłÂ?[nĂ“ Z Ă“Ă“Â?Ă“Ă?ne Â?ĂłÂ?ÂŁÂƒ Z ÂŁen¡nÂŁenÂŁĂ? Â?ĂłÂ?ÂŁÂƒ Z 0—Â?˜˜ne "ĂŚĂ?Ă“Â?ÂŁÂƒ Z !nž¨Ă?Ăś AĂ?n

Arthritis includes more than 100 different rheumatic diseases and conditions, the most common of which is osteoarthritis. Other forms of arthritis that occur often are rheumatoid arthritis, lupus, fibromyalgia, and gout. Symptoms include pain, aching, stiffness and swelling in or around the joints. Some forms of arthritis, such as rheumatoid arthritis and lupus, can affect multiple organs and cause widespread symptoms. Arthritis is more common among adults 65 years or older, but people of all ages (including children) can be affected. Nearly two-thirds of people with arthritis are younger than 65. Arthritis is more common among women (26 percent) than men (19 percent) in every age group, and it affects members of all racial and ethnic groups. Arthritis is also more common among adults who are

obese than among those who are are not. An estimated 52.5 million U.S. adults (about 1 of 5) report having doctordiagnosed arthritis. As the U.S. population ages, the number of adults with arthritis is expected to increase sharply to 67 million by 2030. The CDC-funded Johnston County Osteoarthritis Project in North Carolina estimates that the lifetime risk of developing knee osteoarthritis that causes pain is 45 percent. Among those who have had a knee injury, an estimated 57 percent will develop osteoarthritis; an estimated 60 percent who are obese will develop osteoarthritis. Arthritis is the nation’s most common cause of disability. It limits the activities of 22.7 million Americans — for example, preventing them from being able to climb stairs or walk more than short distances. For 1 of 3 adults of working age (18–65 years) with arthritis, it can

limit the type or amount of work they do or whether they can work at all. Among U.S. adults with arthritis, nearly half (47 percent) have at least one other disease or condition. In addition, 49 percent of adults with heart disease, 47 percent of those with diabetes, 44 percent of those with high blood pressure, and 31 percent of those who are obese also have arthritis. Research has shown that people with arthritis are less likely to be physically active. Some people believe that being active will cause pain or damage their joints. Others don’t know how to exercise safely. Nearly 44 percent of adults with arthritis report no leisure-time physical activity (compared to 36 percent of those without arthritis). Not being physically active is a risk factor for other chronic diseases (e.g., heart disease, diabetes, obesity) and makes it harder to manage these conditions.

Mission Readiness releases battle plan for Minnesota kids’ ďŹ tness By JOHN MICHAELSON Minnesota News Connection Calling the decline in the physical fitness of children an issue of national security, recently a group of more than 500 former military leaders released its battle plan for improving the health of Minnesota’s children. Retired Air Force Brig. Gen. Harry Sieben of Hastings is a member of the organization Mission Readiness. He notes that, for a variety of reasons, 70 percent of children in this

country are not qualified to be in the military. “The biggest reason is that they’re physically unfit,� he said. “I guess a blunt way to say it is they’re too fat, and we’d like to turn that around somewhat, if we can.� Sieben says to do that requires more work on several fronts, including providing healthier meals at school, where children consume up to half of their daily calories. Sieben says another key is for Minnesota to make it easier for children to get regular physical activity at

school and in the community. “A way to do that is to have safe biking and walking routes to school,� he said. “Another could be physical education standards in school.� State lawmakers are currently considering proposals to set new school physical education benchmarks and to fund Safe Routes to School programs. Sieben says he’s hopeful the ideas will gain passage as the Legislature approaches the end of the 2015 session.

# # # ! !#! $ ! # ' # #! # $! ! # $!# # !' # ! ' $ % $ # ! $ ! # ! !# ' $ ! ! & !$ ' $ # %

' & ! # ' # # $ ' $ ! # # ' $ ' $ # $ ' !! '

" " "" ! !

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£ Learn how to recognize, prevent strokes Keep car parked for Source: Centers for Disease Control & Prevention Every 40 seconds, someone in the United States has a stroke. In 2008 alone, more than 133,000 Americans died from stroke — or one person every four minutes — died from stroke, making it the fourth leading cause of death in the United States. A stroke, sometimes called a brain attack, occurs when a blockage stops the flow of blood to the brain or when a blood vessel in or around the brain bursts. Although many people think of stroke as a condition that affects only older adults, strokes can and do occur in people of all ages. In fact, nearly a quarter of all strokes occur in people younger than age 65. Each year, almost 800,000 strokes occur in the United States. Strokes often lead to serious, lifechanging complications that include: • Paralysis or weakness on one side of the body. • Problems with thinking, awareness, attention, learning, judgment and memory. • Problems understanding or forming speech.

• Difficulty controlling or expressing emotions. • Numbness or strange sensations. • Pain in the hands and feet. • Depression. To help protect yourself and your loved ones, learn what steps you can take to prevent a stroke and how to spot a stroke if one occurs. How to lower your risk Demographic factors such as family history, age, sex and race/ethnicity can all play a role in an individual’s stroke risk. Regardless of your background, however, there are several things you can do to lower your chances of having a stroke. For example, cigarette smoking contributes to one in every five strokes in the United States. Smoking — and even exposure to second-hand smoke — can thicken the blood and make it more likely to clot. Thicker blood flow can lead to increased plaque buildup in your arteries and damage to the blood vessels leading to the brain, which can cause or worsen a stroke. So, quit smoking — or better yet, don’t start. In 2011, the Depart-

ment of Health and Human Services launched the Million Hearts™ initiative to prevent a million heart attacks and strokes by 2017. A primary focus is on the ABCS to prevent cardiovascular disease, including stroke, and contribute to overall health: Know the ABCS of health • Appropriate Aspirin therapy: Ask your doctor if taking aspirin is right for you. • Blood pressure control: Keeping your blood pressure under control reduces your risk of heart attack and stroke. More than half of the world’s stroke deaths are caused by elevated blood pressure levels. • Cholesterol management: Get your cholesterol checked regularly and manage it with diet and physical activity or with medication, if needed. • Smoking cessation: Get help at 1-800-QUITNOW. • Exercise regularly. • Eat a healthy diet that’s low in sodium. • Maintain a healthy weight. • Prevent or control diabetes. • Limit your alcohol

^Č‚ȜůƜÇ—ÄœÄ‚ĹşĂ? Ä‚É”Ă?ŠȜźƜƣ Š̸ T^— T W ̹źȜůƜɔȜ Ć‘ĹşĆœźȜČ‹Ǩ

?ĜĔ´~Ć‹Âą ?~Ć‹ ÄŞÄŞĹĽĂ° ĪĪ°Ć–Ć– ~Ä?ôŰ°Ć–Ć– ÄľÄ? ÄœųäÄ…~Ĺ— ÄœĹłÄ”ĹĽĆ‹ +ÄœĹ—ľþż~Ä… +Ă ~Ĺ‘ĹĽÄ…~Ä”´ EĹ‘ĹĽĂ°Äœľà ´þ¤ \ľà ¤þ~ąþŗżŗ þĔƅþżà Ĺ— Ć‹ÄœĹł ĹĽÄœ ĹĽ~ąă Ƈþżð ÄœĹ‘ĹĽĂ°Äœľà ´þ¤ à Ɖľà Ĺ‘ĹĽĹ—Âą Ć…þà Ƈ ŗųőäþ¤~Ä… þĔŗżőųÄ?à Ĕżŗ ~Ä”´ őà ľą~¤à Ä?à Ĕż Ä ÄœĂľÄ”ĹĽĹ—Âą ~Ä”´ Ĺ‘à ¤à þĆ…Ă ĂľÄ”Ă˜ÄœĹ‘Ä?~ĹĽĂľÄœÄ” ~˜Ĝųż Ă°ÄœĆ‡ ĹĽÄœ Ä?~þĔż~þĔ Ć‹ÄœĹłĹ‘ Ă°Ă ~Ä…ĹĽĂ°Ć‹Âą ~¤żþĆ…Ă Ä…ĂľĂ˜Ă Ĺ—ĹĽĆ‹Ä…Ă Â˜Ć‹ ¤~őþĔä Ă˜ÄœĹ‘ Ć‹ÄœĹłĹ‘ Ä ÄœĂľÄ”ĹĽĹ—Äź ´ų¤~ĹĽĂľÄœÄ” Ĺ—Ă Ä?þĔ~Ĺ‘Ĺ— Ƈþąą Â˜Ă Ă°Ă Ä…´ þĔ ĹĽĂ°Ă ;ÄœÂ˜Â˜Ć‹ ?à à żþĔä ZĜĜÄ? ÄœĂ˜ ÄœųäÄ…~Ĺ— ÄœĹłÄ”ĹĽĆ‹ +ÄœĹ—ľþż~Ä…Äź ĪĪ°ŊĆ– ~ÄźÄ?Äź Ă´ ÄœÄ”Ă +Ă ~Ä…ĹĽĂ° Â? 'Ĺ‘~¤żųĹ‘Ă VĹ‘Ă Ć…Ă Ä”ĹĽĂľÄœÄ” Ĺ‘Äź `Ă°ÄœÄ?~Ĺ— Äź ų´Ä…Ă Ć‹Âą EĹ‘ĹĽĂ°Äœľà ´þ¤ \ųőäà ĜĔ

ĪŰ°ĪĂž ľğÄ?Äź Ă´ ´Ć…~Ä”¤à Ä?à Ĕżŗ þĔ +þľ Ĺ‘ĹĽĂ°Ĺ‘ÄœĹ—¤ÄœÄľĆ‹ Ĺ‘Äź 7Ă Ă˜Ă˜Ă Ĺ‘Ĺ—ÄœÄ” Äź Ĺ‘~Ä”´¹ EĹ‘ĹĽĂ°Äœľà ´þ¤ \ųőäà ĜĔ

Ī°Ć–Ć– ľğÄ?Äź Ă´+ÄœĹĽ `Äœľþ¤Ĺ— þĔ 7ÄœĂľÄ”ĹĽ Zà ľą~¤à Ä?à Ĕż Ĺ‘Äź à ĔĔþŗ VÄź pà þäà Ä…Âą EĹ‘ĹĽĂ°Äœľà ´þ¤ \ųőäà ĜĔ

intake (fewer than two drinks per day for men, or one drink per day for women). Recognizing stroke signs When responding to a stroke, every minute counts. The sooner a patient receives medical treatment, the lower the risk for death or disability. If you or someone you know exhibits the following signs or symptoms, call 911 immediately: • Numbness or weakness of the face, arm, or leg, especially on one side of the body. • Confusion, trouble speaking, or difficulty understanding. • Trouble seeing in one or both eyes. • Trouble walking, dizziness or loss of balance and coordination. • Severe headache with no known cause. Remember, getting immediate medical attention for stroke is crucial to preventing disability and death, so don’t delay—dial 911. To learn more about reducing your risk for stroke, visit Million Hearts™, a national initiative to prevent 1 million heart attacks and strokes over five years.

your heart: driving delays treatment By JOHN MICHAELSON Minnesota News Connection It may seem like the quickest option, but taking a private vehicle to the hospital in case of a heart-related emergency actually delays the start of treatment compared with calling 911. In Minnesota, it’s estimated that nearly half of the people who are experiencing an acute heart attack drive themselves or get a ride to the hospital, well above the national rate. While that may seem like a time saver, said Dr. John Gallagher, emergency medical services medical director for Winona Area Ambulance Service. it’s always best to call 911 and get an ambulance. “When an ambulance comes to your home, they can begin their assessment, immediately recognize that you’re having one of these heart attacks and put all of the downstream steps in the chain of survival into play,� he said, “specifically setting

! " !& &"

!& ! & &

!, !

! & "" & !

! & !

, !* "

XôŗżƋąà ąųĔ¤ð Ƈþąą Â˜Ă ÄľĹ‘ÄœĆ…þ´à ´

VÄ…Ă ~ŗà ľőà ôőà äþĹ—ĹĽĂ Ĺ‘ Ƈþżð Ä”äþà ?þąąà ő ~ĹĽ ĹŠĹ°Ć–ÄźĹ?Ĺ&#x;Ĺ°ÄźĹ&#x;Ĺ&#x;Ĺ&#x;ÄŞ ÄœĹ‘ ~Ä?þąąà ő• ´¤ðÄœĹ—ľþż~Ä…ğ¤ÄœÄ?Äź

" #

#

!!!

up and bringing all of the people to the catheterization lab where the actual intervention is going to occur.� The American Heart Association, Minnesota says patients experiencing an acute heart attack have their blockage opened 25 minutes faster on average if they arrive by EMS instead of a private vehicle. In addition to the delay in treatment, Gallagher said, using a private vehicle to get to the hospital also puts others on the roads at risk. “You can imagine if you were driving yourself to the hospital and your heart attack got to the point where you were no longer able to stay awake,� he said, “not only would you be having a heart attack, but you’d also be having a car accident.� Coronary heart disease is the second leading cause of death in Minnesota, and each year in the state, acute heart disease events lead to more than 25,000 hospitalizations. More information is online at heart.org/MN.

-(- ! &! & + ! $'- '(- #$( $# ) & , !

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£ For many Minnesotans, a good A team approach is the best night’s sleep is just a dream option for Minnesota kids with ADHD By JOHN MICHAELSON Minnesota News Connection

Like food, water and oxygen, sleep is one of the basics for human survival, but for many folks, getting a good night’s sleep on a regular basis is little more than a dream. It’s estimated that more than a third of adults don’t always get the amount of sleep they need to feel their best. Dr. Todd Greatens, medical director at the Sleep Center of Central Minnesota, says there can be many underlying

factors, including pain. “Some people with pain sleep worse because of their pain,� he said. “But we also know that there’s an inverse relationship, that poor sleep affects the pain threshold and people may be more sensitive to the pain because of their lack of sleep.� According to a new poll out today from the National Sleep Foundation, pain, stress and poor health all correlate to shorter sleep durations and worse sleep quality for millions of Americans.

The poll also finds that sleep is a key indicator of overall health and quality of life. “People who are sleeping better, and are more well rested, have a better demeanor,� Greatens said. “They’re not as edgy, not as irritable and certainly a good night of sleep starts a person off on the right foot and makes them feel good for the day.� The need of many to get more sleep is annually apparent when Daylight Saving Time begins in the U.S. and an hour is lost as clocks spring forward.

" " " " " " " " ! " "

" "

By JOHN MICHAELSON Minnesota News Connection It’s been said that it takes a village to raise a child, and new research suggests that is also the case when it comes to helping kids with attention deficit hyperactivity disorder. A new study from the American Academy of Pediatrics found that a team approach involving parents, clinicians and doctors significantly improves social skills and overall behavior and positively impacts impulsiveness. Psychologist Carla Allan said these findings confirm what many parents often say: that they want more than just medication for their ADHD children. “Treatments are designed to teach their children new skills, ways of managing their behavior better, ways of making and keeping friends,� she said. “Those are the kinds of things that parents really want for their kids to have.� The study appears in

Photo SantaRosa/Flickr

New ďŹ ndings conďŹ rm the effectiveness of a team approach in treating children with ADHD, as opposed to simply feeding them medication. the journal “Pediatrics.â€? Allan said involving parents in ADHD treatment is critical, no matter what sort of intervention is used. “Even if you’re just using medication, it’s dependent on the parent remembering to give the child the medicine every day, being able to get the child to take the medicine when the child maybe wants to do something else,â€? she said. “It’s dependent on parents being able to re-

member, ‘Oh my gosh, their prescription’s almost out.’ “ The federal Centers for Disease Control and Prevention, says the latest figures show that nearly 12 percent of Minnesota children ages 4 to 17 have been diagnosed with either ADHD or attention deficit disorder. The study is online at pediatrics.aapublications. org. Minnesota ADHD/ ADD statistics are at cdc. gov.

Here’s how to ID attention-deďŹ cit/ hyperactivity (ADHD) in children Source: mayoclinic.org Attention-deficit/hyperactivity disorder (ADHD) is a chronic condition that affects millions of children and often persists into adulthood. ADHD includes a combination of problems, such as difficulty sustaining attention, hyperactivity and impulsive behavior. Children with ADHD also may struggle with low self-esteem, troubled relationships and poor performance in school. Symptoms sometimes lessen with age. However, some people never completely outgrow their

ADHD symptoms, but they can learn strategies to be successful. While treatment won’t cure ADHD, it can help a great deal with symptoms. Treatment typically involves medications and behavioral interventions. Early diagnosis and treatment can make a big difference in outcome. Signs and symptoms of ADHD may include: • Difficulty paying attention • Frequently daydreaming • Difficulty following through on instructions and apparently not listening

-867 :+$7 020 1(('6 &RPIRUW FDUH DQG VDIHW\ LWHPV

+20( $,'(6

',$%(7,& )227:($5

6/((3 7+(5$3<

&$1(6 :$/.(56

%$7+ $,'(6

%5($67 +($/7+

/,)7 &+$,56

&2035(66,21 62&.6

2))

0HGLFDO 0HGL 0 0HGLFD HGL GL G O 0DUNHWSODFH 0 0D 0DUNH 0DUNNHHWSODFH WS WSO SODFH OD OD

+20( 0(',&$/ (48,30(17

$// 5(7$,/ ,7(06

2SHQ 0RQ )UL D P S P 3UHVHQW FRXSRQ DW WLPH RI SXUFKDVH 2IIHU HQGV

0HGLFDO 0DUNHWSODFH +RPH &DUH , , &RPPHUFH 5RDG 6XLWH /RQJ 3UDLULH 01

• Frequently has problems organizing tasks or activities • Frequently forgetful and loses needed items, such as books, pencils or toys • Frequently fails to finish schoolwork, chores or other tasks • Easily distracted • Frequently fidgets or squirms • Difficulty remaining seated and seemingly in constant motion • Excessively talkative • Frequently interrupts or intrudes on others’ conversations or games • Frequently has trouble waiting for his or her turn ADHD occurs more often in males than in females, and behaviors can be different in boys and girls. For example, boys may be more hyperactive and girls may tend to be quietly inattentive. If you’re concerned that your child shows signs of ADHD, see your pediatrician or family doctor. Your doctor may refer you to a specialist, but it’s important to have a medical evaluation first to check for other possible causes of your child’s difficulties.

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£ What is clean eating all about? Metro Creative Connection Clean eating is a growing trend among people focused on health and wellness. A relatively simple concept of selecting foods that are minimally processed, clean eating intends to instill a greater understanding of the pathway between a food’s origins and the final Clean eating starts with products that end up on selecting farm-fresh fruits grocery store shelves and and vegetables. dinner tables. Choosing whole or perts advise that refined “realâ€? foods that are as sugar is a large contribuclose to their natural tor to unnecessary caloforms as possible is a sta- ries. Many people can get ple of clean eating. The all the energy they need availability of convenience by consuming foods with food products has never natural sugars. If an ingredient list inbeen greater, and not all packaged foods are un- cludes names you cannot healthy. But clean eating recognize or if the natural encourages consumers to form of the food has been be more aware of the in- changed (i.e. removing the gredients in the foods they bran from whole grains), eat while selecting those it cannot be included in foods that are minimally a clean-eating plan. Also, foods that have a lot of processed. Many foods designated additives, including salt, as “clean,â€? including veg- sugar and fat, are not clasetables and fruits, whole sified as clean. Jessica Fanzo, assistant grains, free-range meats, professor of nutrition at low-fat dairy products, unsalted nuts and whole Columbia University, adseeds, are straight from vises that not all food processing is bad. Processing the farm. Another component of is sometimes necessary to clean eating is eliminat- prevent pathogens that ing or greatly reducing the can lead to illness. For exconsumption of refined ample, pasteurizing milk sugar. Many health ex- is a processing method,

but one that is necessary to stop the proliferation of bacteria. Even steaming foods is processing in some form, but it is not on par with some of the overly processed foods available. The benefits to clean eating are numerous. Increasing intake of fruits and vegetables can boost your immune system and serve as a nutritious way to maintain a healthy weight. Clean eating may help you become more conscious of everything from meal ingredients to portion sizes. Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and limit sugar and salt intake. Opt for fresh herbs and spices to season food. Over time you can make other changes. Adopting a clean-eating approach to their diet is a great way for men and women to start living healthy lifestyles. Speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating.

Here’s how easy does it Metro Creative Connection Finding ways to relax can improve life at home and at the office. While it’s not often easy to find time to slow down, especially for those men and women juggling the responsibilities of career and family, the following are some simple techniques that don’t take much time but can have a positive impact on your day. Take some time out from multitasking. The ability to multitask is a cherished commodity for parents and working professionals alike, but men and women can benefit from periodic breaks from their everyday juggling acts. Something as simple as focusing on a single task for 30 minutes at a time, as opposed to checking emails while preparing dinner or working on a

project while answering a client’s phone call, can help lower stress levels and have a lasting and calming effect on your nerves. Make time to meditate every day. Studies have shown that meditation can affect the circuitry in the brain, positioning it to more adequately respond to illness and stressful situations. Meditation has the added benefit of being a relaxing exercise, as meditation encourages people to sit with their feet on the floor with both eyes closed in a relaxing setting that is free of external distractions. Walk away from your desk and couch. It’s well documented that spending too much time sitting at a desk can have a negative impact on your health. In addition to elevating a person’s risk of heart disease and diabetes, sitting

at a desk all day long has been linked to repetitive stress injuries, obesity and back pain, each of which can contribute to stressful living conditions that make it difficult to relax. Men and women should spend at least five minutes each hour walking, whether they are getting up from their desk at work or getting off the couch at home. Doing so takes little time, but it can help to relieve stress at work and at home and improve your overall health. Practice yoga. Yoga is another activity that can help men and women relax. Yoga involves a series of poses that helps stretch the muscles and aid their recovery from everyday aches and pains, including those that often result from stressful experiences or days at the office.

!% % %( ! ( %!

! ! "% %&" % " ## #%

## % # !& " '%" %# % " & %# & " # # %&" % &%( " % &% " % #

!

' '% % % ( % #&" &') & ' )

Eųő '~Ä?þąƋ ~őþĔä 'ÄœĹ‘ tÄœĹłĹ‘ '~Ä?þąƋ Ć‘ĂƒŠƣ̸ Č‚ÄœŠ 7ƜȋǗźȜŠĆ‘ Ć‘ĂƒŠƣ̸ TÄœÄ‚ĹşĂ?ŠĆ‘ Ć‘źƣźĂ? ̰Ɯƣ TÄœÄ‚ĹşĂ?ŠĆ‘ Ć‘źƣźĂ? ÂˆČ‚Ĺ›ÄœĆŁČś ŠČ‚Äœ

Ç™Č˝É‹ÍƒÇ&#x; ĤŒŇŴɋLJɋLJ Ç™Č˝É‹ÍƒÇ&#x; ĤŒŇŴɋLJŇȔ Ç™Č˝É‹ÍƒÇ&#x; ȽŇČ?Ĺ´Č”Č?̓ɋ Ç™Č˝É‹ÍƒÇ&#x; ĤŒŇŴɋLJŇȔ

& # $) # # $%) $ % ! %%

)! $%! # # % # # # # # %) # # # ((( & # '

nA˜Ă?ÂŒ eÂ?Ă?Â?¨£

How to overcome excuses and commit to working out

Metro Creative Connection

Staying 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. Many men and women know there are plenty of excuses to skip workouts. 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 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.

* ' ' & $ ' !% *

AĂłn ܨÌ nĂłnĂ? ô¨£enĂ?net | žÜ ˜AQ Ă?nĂ“Ă?Ă“ AĂ?n É£¨Ă?žAÂ˜ĂŠb : < e¨ Ă“Ă?Â?˜˜ |nn˜ Ă“¨ QAeĂ… :¨Ì˜eÂŁĂŒĂ? Â?Ă? Qn QnĂ?Ă?nĂ? Ă?¨ Ă“Ă?¨¡ žÜ ÂŒnA˜Ă?ÂŒ ¡Ă?¨Q˜nžÓ Qn|¨Ă?n Ă?ÂŒnĂś ¡Ă?¨ÂƒĂ?nĂ“Ă“ne Â?ÂŁĂ?¨ Ă“¨ÂžnĂ?ÂŒÂ?ÂŁÂƒ Ă“nĂ?Â?¨ÌĂ“Ă… :¨Ì˜eÂŁĂŒĂ? Â?Ă? Qn ƒĂ?nAĂ? Â?| [¨Ì˜e ƒnĂ? QA[— Ă?¨ Ă?ÂŒn Ă“Ă?AĂ?n ¨| ÂŒnA˜Ă?ÂŒ Ă´AĂ“ Â?ÂŁ Qn|¨Ă?n Qn[Ažn Â?Â˜Â˜Ă… Ă“ Ă?ÂŒnĂ?n A Ă´AĂś Ă?¨ ĂŚĂ“n ˜AQ ô¨Ă?— AÂŁe ¨Ă?ÂŒnĂ? ¨Q–n[Ă?Â?Ăłn Ă?nĂ“Ă?Â?ÂŁÂƒ žnĂ?ÂŒ¨eĂ“ Ă?¨ —£¨ô Ă´ÂŒAĂ? Ă“Ì¡¡Â˜nžnÂŁĂ?Ă“ ÂŁnne AÂŁe Â?| Ă?ÂŒ¨Ă“n QĂ?AÂŁeĂ“ AĂ?n ô¨Ă?—Â?ÂŁÂƒ |¨Ă? žnĂ… AÂŁ ĂŚĂ“n ÂŁĂŚĂ?Ă?Â?Ă?Â?¨£A˜ Ă“Ì¡¡Â˜nžnÂŁĂ?Ă“ Ă?¨ žAÂ?ÂŁĂ?AÂ?ÂŁ ¨¡Ă?Â?žA˜ ÂŒnA˜Ă?ÂŒ AÂŁe £¨Ă? –ÌÓĂ? Ă?ÂŒn AQĂ“nÂŁ[n ¨| eÂ?Ă“nAĂ“nĂ…

! "

!

&

) ( " $ )

&$ )

<¨ÌĂ? ¨[A˜ ¨Âžn AĂ?n I ¨Ă“¡Â?[n -Ă?¨óÂ?enĂ? .QXWH 1HOVRQ +RPH &DUH DQG +RVSLFH RIIHUV SHUVRQDOL]HG FDUH LQ WKH FRPIRUW RI D FOLHQW¡V KRPH ‡6NLOOHG 1XUVLQJ &DUH ‡+RVSLFH ‡3K\VLFDO 2FFXSDWLRQDO 6SHHFK 7KHUDS\ ‡:RXQG &DUH ‡0HGLFDWLRQ 5HFRQFLOLDWLRQ ‡,9 7KHUDS\ ‡3HGLDWULF &DUH ‡2VWRP\ DQG &DWKHWHU &DUH ‡+RPH +HDOWK $LGH ‡+RPHPDNLQJ ‡*UDQG &DUH

/DNH 6WUHHW 1RUWK 6XLWH /RQJ 3UDLULH 01 (DVW %URDGZD\ /LWWOH )DOOV 01 ‡ ZZZ NQXWHQHOVRQ RUJ

Turn static files into dynamic content formats.

Create a flipbook
Issuu converts static files into: digital portfolios, online yearbooks, online catalogs, digital photo albums and more. Sign up and create your flipbook.