B1 January 9–15, 2015
Health Fitness Top
5
Things You Can Do to Keep Your Heart Healthy
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By Ivy Shiue
C
ardiovascular disease (CVD), the catch-all term for diseases affecting the heart and blood vessels— including heart attack and stroke—is the leading global killer. And bad heart health can lead to health impairments, from loss of body function to mental disturbances that can greatly affect our quality of life. We’re constantly told to eat this and do that in order to keep ourselves healthy. We’re familiar with all of the warnings that come with drinking alcohol, smoking, and eating junk food. According to the World Health Organization, the top ways to lower the risk of developing cardiovascular disease include the following: reduce smoke inhalation, make healthy food choices, be physically active and therefore reduce your body mass index, and control blood pressure and cholesterol. In the United Kingdom, the National Institute for Health and Care Excellence recommends reducing salt and fat in foods, using active modes of transport such as walking, and removing stressful living environments. In the United States, the Centers for Disease Control also recommends going for regular health checkups. So, from my research looking at studies on CVD, what would I say are the top five things that could likely delay or even prevent heart disease?
1
Have Annual Checkups and Know Family History. In Australasia, Japan, India, Nigeria, and Sweden, studies that took a single snapshot of a sample of the population suggested
Ultimately, managing heart health is a lifetime effort.
that only about 50 percent of people went for health checkups. A correlation has been observed between an awareness of regular health checkups and the development of strokes. Of course, this may be because people who get regular checkups could also have a greater general awareness of health to keep themselves healthy. But such awareness is still generally low—despite heart disease being a big killer—and this may also limit people’s knowledge of any family history that might indicate later problems.
2
Eat Healthy Foods and Limit Alcohol. Diets are complex in human societies, and different foods have been observed to increase or decrease risk of cardiovascular disease. Since the 1990s, the Mediterranean diet must be one of the most promoted. The Mediterranean diet in particular is encouraged by the Mayo Clinic because of these key components: It
includes primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts; replaces butter with healthy fats, such as olive oil; uses herbs and spices instead of salt to flavor foods; limits red meat to no more than a few times a month; and substitutes fish and poultry at least twice a week. It also promotes drinking red wine in moderation, if alcohol is drunk. However, the Mediterranean diet is based on Western food and ingredients. From an Eastern perspective, the Paleolithic diet is characterized by more protein and meat, fewer carbohydrates, more nonstarchy vegetables, and high fiber. It excludes dairy products, grains, legumes, processed oils, refined sugar, salt, alcohol, and coffee.
3
Keep Cleaner and Quieter Environments. We’ve known for decades how harmful smoking and second-hand smoke, particularly in homes, can be for heart health. There have already been bans on smoking in public spaces and advertising tobacco products in many countries and reduced hospital admissions have been recorded. Banning smoking in the home has also been found to be beneficial. Living in adverse neighborhood conditions has also been observed to be linked to greater prevalence of CVD. This includes environmental factors such as air and water quality, noise, traffic, and rubbish, but also links with stress factors such as harassment, discrimination, and violence. A recent study observed that adolescents in the United Kingdom who were dissatisfied with their neighborhood, for whatever reason, were more likely to engage in unhealthy behav-
iors and lifestyle. While housing was hypothesized to play a role in heart health, air quality, room temperature, heating use, and chemicals could matter, too. In households, sleep is essential for biological functioning. Sleep deprivation can affect blood pressure and microvascular function (a form of blood vessel disease) and consequently increase cardiovascular risk. Poor housing, neighborhoods, and workplace are also where stress and violence could trigger the development of CVD symptoms—and women could be particularly affected. Policies for upgrading and regenerating areas, as is happening in Scotland, could lower risk.
4
Exercise and Use Public Transportation. Obesity is a strong risk factor for many chronic diseases, including CVD, and is growing alarmingly in many countries. Lots of scientific research has shown how being physically active could help lessen CVD risk. British and Indian researchers recently documented how active travel by walking, biking, or using public transportation could help reduce CVD risk. By doing so, it could also help reduce CO2 emissions and clean the shared breathing air in urban areas.
5
Avoid Artificial Products With Chemicals. Environmental chemicals, which could disrupt our hormones and energy metabolism, have been linked to CVD risk. The European Commission says it is committed to combating the use of such chemicals. We come into contact with these chemicals on a daily basis from mul-
tiple sources, including cans, bottles, containers, plastic products, and canned food. While there is often debate about the dangers of some chemicals and/or amounts of exposure, certain chemicals are associated with conditions such as high blood pressure. While governments implement policy to minimize the use of chemicals in industry, we as consumers could learn to choose more natural products to avoid such exposure—although the affordability of these kinds of products might be a concern. In addition, more use of green space has been found to benefit heart health in Canada, Denmark, Lithuania, and New Zealand. Exposure to natural environments can increase vitamin D, which is also important for heart health. It is not only associated with metabolic function, but also with good sleep patterns—the kinds of things that impact CVD risk. So far, taking vitamin D supplements is neither proven to be beneficial nor harmful for CVD. Ultimately, managing heart health is a lifetime effort. Ignoring strong potential risk factors may put our health at risk over time. Complications linked to CVD can also be difficult to manage. The best advice then would be to start thinking about prevention early—particularly if you think you’re at risk—and embed good behavior patterns into daily life. This goes for us individually, but also for our education systems and wider culture. Ivy Shiue, Ph.D., is an assistant professor at Heriot-Watt University in the United Kingdom. This article was originally published on TheConversation.com.
Health & Fitness
B2 January 9–15, 2015
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Limited Benefit, Not Insurance Most people who think they have dental insurance really don’t—they have a benefit. (There are a few plans that are closer to true insurance, and they are usually through workers’ unions). This means that no matter what treatment you need, the most the insurance company will pay in a 12-month period is an annual maximum amount. The annual dental benefit varies from $1,000 to $2,500 with $1,500 being the most
Plans Not Based on Need Because these plans are a benefit and not insurance, they do not cover health-related needs, but rather they cover what the benefits manager has chosen. Coverage usually includes routine cleanings, X-rays, and exams. Most plans then offer partial coverage for fillings and reduced coverage for major work. However, once the yearly benefit has been paid, they don’t cover anything. Sometimes work can be postponed until the following year when a new benefit period starts, but often treatment should not be delayed that long, or the cost of it will exceed even the next year’s benefit. Patients must understand that unlike medical insurance, which covers most medically necessary procedures, dental benefits do not necessarily cover needed dental work. Patients are responsible for co-pays and costs that exceed the yearly benefit, which can be substantial, so people who need a significant amount of work must budget for it.
Co-Pays and Deductibles Co-pays are the portions of the bill that are not covered by the insurance plan and for which the patient is responsible. Here, too, there is a lot of variation between plans. You should check your specific plan with your insurance provider or company’s human resources department to determine your co-pays and deductibles. Typically there is no copay for hygiene, checkups, or X-rays. Fillings, root canals, and extractions usually have a 20 percent co-pay, and for major restorative work, the copay is usually 50 percent. It is illegal for the dentist to waive the co-pay, and the patient often is required to pay it up front. The deductible also varies though often there is no deductible for routine hygiene and a small deductible for other procedures. In Network Versus out of Network Here, too, dental benefit plans differ significantly from medical insurance where there are often severe financial penalties for going out of network. Most dental benefit plans pay up to a certain amount per procedure whether you are in or out of network, and there is
often no penalty for going out of network. This means that you can choose the dentist you like without incurring significant financial penalty. Dentists who are in-network agree to a fixed fee schedule while out-of-network dentists can set their own fees. However, unlike medical charges, which have a wide range, most dental fees are within a relatively narrow range, and often there is no or minimal additional charge to patients who chose out-of-network dentists. For budget-conscious patients, going in network guarantees them the least outof- pocket expense but restricts them to in-network providers. Going out of network, allows patients to choose the office they like best, often with minimal cost difference. There are a minority of plans that are more restrictive if you go out of network, so you should make sure you understand your plan and benefits. Dr. Koenigsberg has been in practice since 1980 and is a partner at Gallery57Dental. G57D is a showcase for Sirona, the world’s largest dental equipment manufacturer. The office is fully digital and has been featured in Modern Dentistry as a prototype of the dental office of the future.
New Guidelines May Promote Less Meat in Diet NOEL HENDRICKSON/DIGITAL VISION/THINKSTOCK
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NEW YORK—The start of the New Year means new dental insurance plans for many people and I often find that patients misunderstand their coverage. Most dental plans are provided by an employer and not available to individuals. There are several different types of dental insurance plans, and there is a lot of variation within the plan types. Unlike medical insurance, there is minimal regulation of dental insurance in regards to what plans are required to provide. Here are some important facts you should be aware of.
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A panel that advises the U.S. Department of Agriculture (USDA) appears set to recommend that you be told not only what foods are better for your own health, but also for the environment. That means when the latest version of the government’s dietary guidelines comes out, it may push even harder for people to choose more fruits, vegetables, nuts, whole grains, and other plant-based foods— at the expense of meat. A draft recommendation circulated last month said a sustainable diet helps ensure food access for both the current population and future generations. A dietary pattern higher in plant-based foods and lower in animal-based foods is “more health promoting and is associated with lesser environmental impact than is the current average U.S. diet,� the draft said. There is “compatibility and overlap� between what’s good
A draft of new diet guidelines put out by a panel that advises the U.S. Department of Agriculture suggests eating fewer animalbased foods.
for health and good for the environment, the panel says. Once the recommendations are made, the Agriculture and Health and Human Services departments will craft the final dietary guidelines, expected about a year from now. Published every five years, the guidelines are the basis for the USDA’s “My Plate�
icon, which replaced the wellknown food pyramid in 2010 and is designed to help Americans with healthy eating. The guidelines now recommend eating lean meats instead of reducing meat altogether. But another draft discussed at the panel’s Dec. 15, 2014, meeting says a healthy dietary pattern includes fewer “red and pro-
cessed meats.� In response, the National Cattlemen’s Beef Association sent out a statement by doctor and cattle producer Richard Thorpe calling the committee biased and the meat recommendation absurd. He said lean beef has a role in healthy diets. From The Associated Press
Health & Fitness
B3 January 9–15, 2015
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Tired of Being Tired?
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How to feel more energetic every day By Christine Beal Dunst Have you been feeling more tired than usual lately? Do you find yourself having a slump at 3 p.m. and reaching for coffee or a sweet treat? This can happen from a lack of good sleep, insufficient physical exercise, poor nutrition, draining relationships, or a demanding schedule. If you need a boost, and not one that comes from your triple espresso, here are some tips to increase your energy and stamina naturally.
Avoid processed sugar and artificial sweeteners. They can make you feel sluggish.
Get Your B Vitamins There are 11 different B vitamins, each providing specific benefits. Vitamin B complex—a combination of B vitamins in supplement form— can help increase memory, reduce heart-disease risk, decrease anxiety and stress, lift depression, and elevate your mood, all while boosting your energy. Vitamin B-rich foods include dark green vegetables such as kale and spinach, protein from animal sources, and whole grains. Vitamin B12 is a common deficiency that might be zapping your energy. This vitamin is mainly found in animal and dairy products and fortified cereals. If you are vegan or vegetarian, you may want to take it in supplement form.
Drink Lots of Water Many of us are dehydrated. Before you go for sugar or caffeine at 3 p.m., have a glass of purified water and wait a few minutes to see what happens. Drinking coffee can lead to dehydration, mood swings, and headaches. Decrease your coffee intake gradually, opting for water with lemon, green juice, or tea instead. Try white, green, or matcha tea for an extra antioxidant boost. If you feel thirsty, it’s too late— you are already dehydrated. All of our body functions rely on hydration to work properly. Drink water consistently throughout the day, and you’ll notice your energy levels increase. Load Up on Superfoods Green juices are magical drinks with high levels of antioxidants, detoxifying agents, alkalizing properties, vitamins, and minerals. Superfoods such as microalgae, chlorella, spirulina, liquid chlorophyll, and maca root are just a few energy powerhouses to kick-start your day with. Toss them in your juices or smoothies for an added boost. If you are pregnant or breastfeeding, consult with a doctor. Omega-3 fatty acids, known as the “good fats,” can also help lower depression and improve mental functioning. Common examples include EPA and DHA, primarily found in certain fish, and ALA, found in plant sources like seeds or nuts. Eat ‘Good’ Sweets Avoid processed sugar and artificial sweeteners—they can make you feel sluggish. Use whole, nonprocessed sweeteners like maple
The ingredients for a beverage called “J Bates,” which contains oranges, green apples, carrots, ginger, and kale, before juicing in Los Angeles on Sept. 17, 2013.
syrup or honey instead. Eat fruits and sweet vegetables such as beets, yams, and carrots to lessen your cravings for cook-
Meditate or focus on deep breathing for a few minutes a day. ies and sweets. Or, if you still can’t shake your sweet tooth, eat a small piece of organic, raw dark chocolate—and savor it. Get Moving Boosting your activity level is a great way to spruce up your state of being. Begin with simple changes– MATT FERRARA PHOTOGRAPHY
take the stairs, walk to work or around the block, or do yoga. Start with 10 minutes a day and increase from there. Making a daily commitment and sticking to it is key. You don’t have to make your workouts consecutive, either. You can slip in a few minutes here and there, and they’ll still add up. Try changing your perspective by going upside down—do a handstand or put your feet up against a wall. It’s amazing how this simple shift can alter your mood and energy level.
icure or massage. Do whatever you enjoy. It doesn’t need to be elaborate. It just needs to be a dedicated time for restoring your energy levels. Improve Your Relationships People can be energy drainers, so it is valuable to notice who leaves you worn out and why. Can you transform those relationships by changing your mindset, communicating in a kinder way, or setting boundaries? Can you limit your interactions or make sure they occur at a time when you can spare your energy? Or do you need to end the relationship altogether? Surround yourself with positive, giving, and uplifting people whenever possible. No one can be perky and happy all the time, and it is important to be able to let go, vent, and share emotions. But remember, you can choose whom you spend your limited free time with. Choose wisely.
Have Some ‘Me’ Time When you are tired or stressed, your body and mind suffer. So be sure to get adequate sleep and recharge your batteries every day. Meditate or focus on deep breathing for a few minutes a day. It can be as simple as taking five deep and purposeful breaths: Inhale for four counts, hold for two counts, exhale for four counts, and repeat. For added relaxation, schedule a weekly date with yourself—5 to 10 minutes or an hour if you have it. Just commit to you. Do what inspires you and creates the space you need to be yourself. Try yoga, writing, reading, walking, or listening to music. Take a bath, see a movie, or get a man-
Christine Beal Dunst is the cofounder and CEO of Embody Wellness Company, specializing in creating customizable holistic wellness and nutrition programs targeted at life’s most important milestones: marriage, children, and career. For more information, visit EmbodyWellnessCompany.com. FRANCK FIFE/AFP/GETTY IMAGES
Drink water consistently throughout the day, and you’ll notice your energy levels increase.
Superfoods such as microalgae, chlorella, and spirulina are just a few energy powerhouses you can add to your morning smoothie to kickstart your day.
Spinning Classes Make Exercise Fun By Dr. Gabe Mirkin Whether you’re out of shape or very fit, spinning classes can help you keep your new year’s resolutions. You ride a stationary bicycle in a group environment, with a leader telling you what to do and playing lively music to set the tempo. Many health clubs and gyms offer these classes, and I recommend them to all of my patients. Spinning is relatively safe because it is done with a smooth rotary motion that does not involve the muscledamaging road shock of running. The pedals drive a chain that is attached to a heavy flywheel, which spins smoothly as you pedal. The amount of work you do is
determined by the resistance on your pedals, not by how fast you spin. You perform a lot of work when you spin slowly against
You need to experiment to learn how high you have to turn up the resistance. great resistance, and you don’t do much work when you spin very fast against very little resistance. A brake is attached to the flywheel, and you can regulate resistance on the ped-
als by turning the brake clockwise or counter-clockwise. Preparation and Persistence Before you start real training, you need to do some background work. Start out by pedaling at a very slow rate with no resistance. Stop when your legs start to feel heavy or hurt. You may be able to go 10 minutes on the first day, 5 minutes on the second day, and perhaps not at all on the third. With some persistence, however, eventually every healthy person should be able to work up to a full 45-minute class. Your instructor will have you warm up by spinning without any resistance until you start to break a sweat. Then you will turn up the resistance a little and spin the pedals until your thigh muscles start to burn. Then pedal eas-
ily with little or no resistance until you have recovered, which usually takes about a minute or two. You should continue to alternate “into the burn” and “out of the burn” until your leg muscles start to stiffen, which is a signal that you are through for the day. You need to experiment to learn how high you have to turn up the resistance. If you turn it up too high, you will burn out your muscles and not be able to finish the class. If you don’t turn it up high enough, you will not achieve a high level of fitness and the benefits it brings. If you have worked out in an optimal manner, your thigh muscles will be sore the next day. Then you have to pedal easily with little or no resistance for as many days as it takes for your muscles to feel fresh again. For most people, this will be one or
two days. When your muscles are fresh again, you’re ready for another hard workout. Gabe Mirkin, M.D., has been a practicing physician for over 50 years. He is board-certified
in sports medicine, allergy and immunology, pediatrics, and pediatric immunology. This article was originally published on DrMirkin.com. Subscribe to the free weekly Fitness & Health newsletter. WAVEBREAKMEDIA LTD/WAVEBREAK MEDIA/THINKSTOCK
Spinning is relatively safe because it is done with a smooth rotary motion and does not lead to muscle damage as running can.
B4 January 9–15, 2015
Health & Fitness www.TheEpochTimes.com
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Juniper oil has antimicrobial properties and can be used to enhance concentration, alleviate anxiety, and relieve stress. MAR ER TAT
Healing
O N/ IS TO CK / T HIN KST O CK
With Evergreen Essential Oils
Pine has antibacterial, antifungal, antiseptic, and antiviral properties.
By Conan Milner | Epoch Times Staff
inter is the season of evergreens, with pine wreaths, juniper branch arrangements, and stoic, whole trees adding character and color to the pale palette of winter hues. This seasonal greenery does not only serve as decoration, however; it also brings a woodsy aroma that no synthetic air freshener can match. All conifers (a name referring to the cone-shaped seed pods of evergreens) have a cool and refreshing scent, thanks to their essential oil composition. Conifer essential oils are both calming and invigorating. In aromatherapy, they are used to stimulate a tired mind and soothe a tense body.
All conifer oils are used to treat lung problems, but spruce has a special affinity for phlegm in the lungs.
Pine
Pine essential oil is usually sourced from the long, thin needles of the towering Scots pine (Pinus sylvestris), but other pine species are used as well. A longtime favorite in bath, beauty, and cleaning products, pine oil has an unmistakably fresh scent that has earned generations of dedicated fans. Due to a recent shortage of pine essential oil, Clorox changed the signature scent of Pine Sol—a pine-scented cleaning product that has been in production since 1929. The new scent triggered a social media uproar, and a petition urging Clorox to change it back. Pine oil not only smells clean, but also disinfects. It has antibacterial, antifungal, antiseptic, and antiviral properties that can clear airborne pathogens. Used topically, pine oil can help treat skin issues such as eczema, psoriasis, and athlete’s foot. Pine oil is also used to improve circulation and provide pain relief. Ancient Greek physician Hippocrates recommended a pine oil massage for sore muscles. Pine needle mattresses are still found in the Swiss Alps to treat joint inflammation. All conifer oils have a grounding effect. Pine in particular brings focus to a scattered mind. Regular whiffs can relieve fatigue and anxiety, and can help clear a fog of grief and guilt.
Spruce
Spruce is synonymous with “sprucing up” the house before company arrives. Although similar to pine, the smell of spruce is darker, earthier, and more complex. All conifer oils are used to treat lung problems, but spruce has a special affinity for phlegm in the lungs. With a few drops rubbed into the chest or regular inhalations, spruce oil can help clear congestion or quiet a cough. Used over time, it may improve chronic bronchitis and asthma. The variety most of us know is blue spruce, which gets its color from a blue wax that coats the needles in the spring. The essential oil is often sourced from the fragrant black spruce (Picea marina), a slow-growing, cold-loving North American native with short needles and dark purple cones. In addition to scenting soaps and air fresheners, spruce oil may be used to fight fatigue that results from a typical afternoon slump or adrenal exhaustion. Peter Holmes, herbalist and founder of therapeutic-grade Snow Lotus essential oils, suggests black spruce oil as a remedy for the endocrine system—for imbalances in the pituitary, adrenal, and thyroid glands. Spruce oil can also help those suffering from anxiety and grief.
Fir
Fir has a savory forest aroma that offers strength in times of overwhelming tribulations. Its essential oil has healing properties similar to the conifers mentioned above, but is usually less expensive. Fir oil is often sourced from Siberian or balsam fir trees. In addition to being used for fragrance and as a disinfectant, it can help treat a cold, calm a cough, and relieve muscle aches. It is also used to treat poor memory and insecurity, as well as to improve immune function.
Juniper
Juniper is best known as the predominant flavor in gin. Its blue-purple berries are used in herbal medicine to treat bladder problems, kidney stones, and as a digestive aid, particularly after an overindulgence. Juniper essential oil can be used for similar ailments. Juniper is a shrub from the cypress family of conifers. Several ancient cultures used juniper incense to repel evil spirits, and it is still used in some purification rituals today. Juniper oil has antimicrobial properties and was used in hospitals during the 1918 flu epidemic to prevent air-borne infection. It can also be used to enhance concentration, alleviate anxiety, and relieve stress. Jeanne Rose, author of several aromatherapy books, suggests using juniper oil to reduce panic attacks.
Cedarwood
While most evergreen essential oils are extracted from needles and twigs, cedar oil comes from the fragrant wood, which explains why the oil’s smell is redolent of lumber. A number of different trees are sourced for cedarwood oil—from the true cedars related to pine (Lebanon and Atlas cedars) to various members of the cypress family of conifers. Cedar is a tall tree that was held in high esteem in the ancient world. The name “cedar” comes from the Arabic word “kedron,” which means power. Solomon’s Temple was built with cedar, and the oil is mentioned numerous times in the Bible. True cedarwood has a warm scent that can serve as an antidepressant and aphrodisiac. Like other oils of the evergreen family, cedar oil can help with lung congestion. In addition, it can assist with congestion in the lower body, such as heavy menstrual periods, an inflamed and irritable bowel, or an enlarged prostate. Applied topically, cedarwood oil is also used for skin infections, cellulite, and dandruff.
Using Essential Oils Most often, essential oils are administered through smell. Either sniff gently directly from the bottle, or warm a drop or two in your hands and breathe it in. While some essential oils are caustic, most conifer oils can also be applied directly to the skin. If irritation is a concern, dilute in a fat-based carrier, such as olive or almond oil. You can reap the benefits of essential oils in many different ways. Add them to a hot bath or massage oil, dilute in water and mist from a spray bottle, or disperse in a room with a nebulizer or diffusor. Use these natural scents throughout the day to enhance your health and well-being.
Health & Fitness
B5 January 9–15, 2015
www.TheEpochTimes.com WORKOUT OF THE WEEK
Post-Holiday Ab Toner By Emma-Kate Stampton
N
ever underestimate the benefit of short high-intensity workouts. Studies show that these types of workouts can be more effective and deliver far greater returns than some of their longer, moderately paced counterparts.
The set of high-intensity exercises below is great for building strong and toned abs. If being short on time is your biggest issue, then this workout is perfect for you. All core-specific exercises require you to engage your deep abdominals correctly. This will strengthen and protect your back and work your core correctly every time. Sometimes it can be difficult to engage the right
muscles properly. To make sure your abs are working optimally when you exercise, pull your lower abs in as though you are attempting to zip up a pair of extra tight jeans and draw your pelvic floor muscles up like you are trying to stop urination midstream. Another important tip is to keep your breath flowing during exercise, as holding your breath will create tension in your body. Using a strong exhale will also help you to engage your abdominal area.
Scissor Crisscross This exercise is great for core stability and strength. The aim is to keep the center of your body still as your arms and legs move. When doing the movement, make sure your shoulder blades and back of your hips stay still against the floor. This will maintain core stability and help you use your core muscles more effectively.
MODEL: ALANA FORD PHOTOGRAPHER: WILLIS LIM
1. Lie on the floor with your hands behind your head. 2. Extend both feet toward the ceiling, straightening your legs as best you can. Keep your
lower abdominals engaged to support your lower back. 3. Do a small crunch, squeezing the bottom of your rib cage to the top of your hips. Hold the crunch position. 4. Lower your right leg toward the floor, without letting it actually touch the ground. As you lift it back up, lower your left leg, so the legs pass each other. Do three sets of 12 leg switches. Lower your head and legs back to the floor for a brief rest between each set. To make it harder, instead of holding your upper body still, rotate your body into a cross-crunch with each leg switch. This will make a massive difference to the intensity of the exercise by incorporating your oblique muscles.
Plank Leg Switch All plank exercises are great for strengthening your core and toning up your abdominal area. Despite being focused on the abdominal area, plank exercises also require many other muscles of the body. When done effectively, they are also great for strengthening the stabilizing muscles of your shoulders, lower back, and glutes. 1. Start by lying on your stomach. Pull your stomach in and prop your body onto your elbows and feet. If you feel any strain in your lower back at any stage of the exercise lower down to your knees. 2. Hold your body still. Your back needs to be straight: Check it in a mirror or get a friend to check for you. Good form is essential to keep your body free of injury. 3. Lift your right foot up and hold for 5 seconds. Then switch sides.
Repeat five times on each side. Then rest and do another set. To change the exercise, make the leg lifts quicker: lift, hold, lower, and lift again. As you increase the speed, the challenge is to not move your body. Your legs move from your hips, so as your legs move, keep your hips and the rest of your body still.
Good form is essential to keep your body free of injury.
Side Plank Drop This is a not her plank variation to strengthen your core and tone up your abdominal area. 1. Position your body on its side. Your elbow should be directly underneath your shoulder and your feet stacked on top of each other. Have your feet in
line with your body, with your knees slightly bent. 2. Lift your hips up and off the floor with your weight evenly balanced between your elbow and feet. Hold this position for 10 seconds. 3. Lower your hips toward the floor with control and lift back to the start position. Lower and lift slowly five times. Then rest and repeat the set. The intensity of this exercise can be easily decreased by only lifting up to your knees, instead of to your feet. This is the best option to start with if you have never performed a plank before. You can still do the hip drop.
Spine Stretch Stretching during and after a workout is a great habit to have. It doesn’t have to be an arduous, time-consuming stretch session to be of benefit. Choose a couple of your favorite stretches and incorporate them when you can. This spine stretch is a nice one to try. 1. Sit tall with your feet stretched out in front of you. 2. Bend your right knee, placing the foot on the outside of your left thigh. 3. Rotate your body and either hold your right knee with your left hand or place your arm on the outside of your right knee for a deeper stretch. Hold the stretch for 30 seconds on each side. Repeat twice.
Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 10 years of industry experience, she is passionate about sharing the gift of health and well-being. She is based in Brisbane, Australia.
Health & Fitness
B6 January 9–15, 2015
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Better Prenatal Vitamins Add Bulk to Babies FUSE/THINKSTOCK NO COLLECTION NAME
By Stephanie Desmon Taking a daily multivitamin can help pregnant women in developing nations prevent preterm births, increase their babies’ birth weights, and deliver infants who are healthier overall, a study in Bangladesh suggests. In the large randomized trial, a supplement with 15 essential micronutrients was superior to the current standard in many developing countries—daily supplements containing only iron and folic acid. “Our study shows that women in undernourished societies should be given a multiple micronutrient supplement during pregnancy,” says study leader Keith P. West Jr., professor of infant and child nutrition at Johns Hopkins University. “It increases birth size because the babies stay in the womb longer, and when that happens they are born a little larger and better equipped to handle life outside the womb. There is clear evidence of benefit.” Inadequate diets are a serious public health problem in many parts of the world where many pregnant women lack micronutrients critical to the growth and development of their fetuses. That sets these children back even before their lives outside the womb have begun. Bigger Babies For the JiVitA Project, reported in the Journal of the American Medical Association, researchers recruited roughly 45,000 pregnant women in rural Bang-
Women who received the larger number of micronutrients were 15 percent less likely to give birthprematurely.
A new study in Bangladesh suggests that a daily multivitamin can help pregnant women in developing countries deliver healthier babies and prevent some preterm births.
ladesh beginning in December 2007 and assigned them to receive either a daily multivitamin or an iron-folic acid supplement. The women were followed through their pregnancies and,
for those who gave birth, at one, three, and six months after their children were born. There were roughly 14,000 live births in each group in the trial, with other pregnancies lost to miscarriage, abortion, or stillbirth.
Women who received the larger number of micronutrients were 15 percent less likely to give birth prematurely, prior to 37 weeks of gestation. Preterm birth is a leading cause of infant mortality in many parts
of the world. Babies in the multivitamin group were also 12 percent less likely to record a low birth weight (under 2.5 kilograms or 5 pounds, 8 ounces) and 11 percent less likely to be stillborn.
After Hurricane Sandy, a Spike in Heart Attacks By Jennifer Forbes
lar disease diagnosis or invasive cardiovascular procedure.
Natural disasters like earthquakes and floods can have a significant impact on cardiovascular events, including heart attack and stroke. New research shows that in the two weeks following Hurricane Sandy in 2012, there was a 22 percent increase in the number of heart attacks and strokes in the high-impact areas of New Jersey. For the study, published in the Journal of the American Heart Association, researchers used the Myocardial Infarction Data Acquisition System (MIDAS) to examine changes in the incidence of and mortality from myocardial infarctions (heart attacks) and strokes from 2007 to 2012 for the two weeks before and after Oct. 29, the date of Hurricane Sandy. MIDAS is an administrative database containing hospital records of all patients discharged from non-federal hospitals in New Jersey with a cardiovascu-
Health and Extreme Weather The research shows that in the two weeks following Hurricane Sandy, there was a 22 percent increase in heart attacks in the eight counties determined to be high-impact areas, as compared with the same time period in the previous five years. In the lowimpact areas (the remaining 13 counties), the increase was less than 1 percent. The 30-day mortality from heart attacks also increased by 31 percent in the high-impact area. “We estimate that there were 69 more deaths from myocardial infarction during the two weeks following Sandy than would have been expected. This is a significant increase over typical non-emergency periods,” says Joel Swerdel, an epidemiologist at Rutgers. “Our hope is that the research may be used by the medical community, particularly emergency medical services, to prepare for the change in volume and severity of health incidents during
extreme weather events.” In regard to stroke, the investigators found a 7 percent increase compared to the same time
Hurricane Sandy had unprecedented environmental, financial, and health consequences on New Jersey and its residents. Dr. John B. Kostis, director of the Cardiovascular Institute of New Jersey period in the prior five years in areas of the state impacted the most. There was no change in
the incidence of stroke in lowimpact areas and no change in the 30-day mortality rate due to stroke in either the high- or lowimpact areas. “Hurricane Sandy had unprecedented environmental, financial, and health consequences on New Jersey and its residents, all factors that can increase the risk of cardiovascular events,” says John B. Kostis, director of the Cardiovascular Institute of New Jersey and associate dean for cardiovascular research at the Robert Wood Johnson Medical School. “Increased stress and physical activity, dehydration, and a decreased attention or ability to manage one’s own medical needs probably caused cardiovascular events during natural disasters or extreme weather. Also, the disruption of communication services, power outages, gas shortages, and road closures also were contributing factors to efficiently obtaining medical care.” From Rutgers University via Futurity.org BENJAMIN CHASTEEN/EPOCH TIMES
A Coast Guard response member assesses an area in Union Beach, N.J., where a home used to stand before it was destroyed by Hurricane Sandy in 2012. New research shows that in the two weeks following the storm, there was a rise in heart attacks and strokes in highly damaged areas.
On average, infants born to mothers in the multivitamin group were born two to three days later than those in the iron-folic acid group, giving them more time to bulk up before birth, and were an average of 55 grams (or roughly 2 ounces) heavier. More Costly Vitamins While infant mortality rates at 6 months of age were roughly the same in each group, the research suggests that girls born to mothers receiving the vitamin and mineral preparation may have survived better than girls whose mothers received only iron and folic acid. This did not happen for boys, which requires further data analysis to fully understand why. “In countries like the United States, where there is already better vitamin and mineral nutrition, women often start taking micronutrient supplements as soon as they become pregnant, if not before,” says West, director of the Johns Hopkins Center for Human Nutrition. “But they don’t in the developing world. Vitamin and mineral supplements are more costly— probably several cents per tablet more—so in cultures where families make only a few dollars a day, we need to be able to show that the investment is worthwhile in terms of having an impact on the health of mothers and their children. This study provides the needed evidence.” From Johns Hopkins University via Futurity.org KAREN BLEIER/AFP/GETTY IMAGES
Celebrities and medical leaders sit surrounded by children living with Type 1 diabetes, waiting for a government hearing on Capitol Hill in June 2009. New research shows that for children with Type 1 diabetes, too much blood sugar can lead to slower growth in some areas of the brain.
Blood Sugar May Slow Brain Growth in Diabetic Kids By Tom Moore For children with Type 1 diabetes, balance is key. Too little blood sugar can lead to seizures or coma. But new research shows that too much can lead to slower growth in some areas of the brain. For the study, which is published in the journal Diabetes, researchers tracked brain structure and cognitive function in 144 young children with Type 1 diabetes and a comparison group of 72 children without diabetes over 18 months. MRI scans showed that the brains of both groups of kids were growing, but growth was slower in several areas of the brain in the children with Type 1 diabetes. Growth was slowest in children with the highest blood sugar levels and in children whose levels showed the most fluctuation. “This study shows we need to strike a balance between high blood sugar levels and low sugar levels, and avoid those extremes,” says Eva Tsalikian, a pediatric endocrinologist at University of Iowa Children’s Hospital. “The better we control those levels, the less likely that a child’s brain development will be affected.” “New technology, such as continuous blood sugar monitors, may help prevent large swings in blood sugar levels,” says Michael Tansey, who is also a pediatric endocrinologist. The researchers also tested the children’s brain function with standard tests of IQ, learning and memory, and mood and behavior, but they found no significant differences between the two groups. From University of Iowa via Futurity.org
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Diet’s Impact on Students Too Big to Ignore By Jonathan Foster As their children submit themselves to the ordeal of all-important exams, parents of high school and university students may be wondering what they can do to help. One thing they ought to consider in particular is diet and its potential impact on academic outcomes. Unfortunately, there’s relatively little research into the effect of nutrition on scholastic performance in young adults. But we do know that what we eat affects brain power. Research Findings Let’s start with a brief overview of what the research says. Regular meals three times a day have been linked to higher academic performance in Korean adolescents, in a study from 2003. In Norwegian teenagers, regular meals (lunch and dinner) were not associated with selfreported learning difficulties in mathematics. Meanwhile, foods reflecting a less healthy diet, including soft drinks,
sweets, snacks, pizza, and hot dogs, were linked with learning difficulties in math. In the same 2013 Norwegian study, regular breakfast was associated with fewer learning difficulties—not only in math, but also in reading and writing. In a 2008 Canadian study, higher academic achievement was reported in adolescents who consumed more fruits, vegetables, and milk. Increased fish consumption positively influenced academic grades in Swedish teens, according to a paper published in 2010. Another 2010 paper showed that in Iceland, adolescents who had poor dietary habits—with higher consumption of chips, hamburgers, and hot dogs— had lower academic achievement. In contrast, adolescents with higher fruit and vegetable consumption achieved higher academic scores. In Australia, data from the long-running Western Australian Raine study have shown that teenagers’ diet impacts cognitive performance, which is a significant predictor for academic MTREASURE/ISTOCK/THINKSTOCK
Lots of fried food and little vegetables may be a recipe for poor grades.
Parents who can ensure their teenagers eat well may be conferring significant benefits on their academic performance. achievement. Specifically, my colleagues and I found that a “Western” dietary pattern—high intake of take-out foods, red and processed meat, soft drinks, and fried and refined food—at age 14 is associated negatively with 17-year-olds’ thinking abilities, especially reaction time and memory. We also evaluated the school performance of teenagers in the Raine study. A higher intake of the kind of unhealthy food described above was linked to worse scholastic performance. The adolescents we looked at had poorer scores in mathematics, reading, and writing, even after we had corrected for their body mass index and physical activity levels. In contrast, we found that a diet richer in fruit, yellow and red vegetables, and whole grains was associated with better academic performance. Diet and Brain How exactly does diet affect mental performance? Adolescence is a sensitive time for the
Pets Bring Kids With Autism Out of Their Shells
developing brain, particularly for the prefrontal cortex and other important brain structures, such as the hippocampus, which are critically involved in learning and memory. Research shows that diet is likely to be a significant influence on brain capacity during this stage of life. The Western dietary pattern appears to provide particular reason for concern at this critical time. This diet correlates with a high overall intake of total fat, saturated fat, refined sugar, and sodium, but lower levels of significant micronutrients, including folate and iron. Folate has been positively linked to academic achievement in adolescents, while iron deficiency has been associated with poorer mathematics scores in children and adolescents. More generally, the Western dietary pattern is associated in young people with biological changes linked to metabolic syndrome, a term used to refer to a range of bodily changes associated with increased risk of cardiovascular disease and diabetes. And this, as well as high levels of fat and carbohydrate consumption, is linked with impaired thinking skills through changes to key areas in the brain. All these research findings are consistent with the idea that diet has impact on teenagers’ thinking skills. In particular, they suggest the Western dietary pattern is a risk factor for poor academic performance. Getting young people to take any advice from their parents is always challenging. But parents who can ensure their teenagers eat well may be conferring significant benefits on their academic performance. Dr. Jonathan Foster is a professor and clinical neuropsychologist at Curtin University in Australia. This article was originally published at TheConversation.com.
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By Jesslyn Chew Pet dogs are known to improve the social skills of children with autism, but new research suggests that any pet may offer the same benefits. “When I compared the social skills of children with autism who lived with dogs to those who did not, the children with dogs appeared to have greater social skills,” says Gretchen Carlisle, research fellow at the Research Center for HumanAnimal Interaction (ReCHAI) at University of Missouri. “More significantly, however, the data revealed that children with any kind of pet in the home reported being more likely to engage in behaviors such as introducing themselves, asking for information, or responding to other people’s questions. These kinds of social skills typically are difficult for kids with autism, but this study showed children’s assertiveness was greater if they lived with a pet.” Pets often serve as “social lubricants,” Carlisle says. When pets are present in social settings or a classroom, children talk and engage more with one another. This effect also seems to apply to children with autism and could account for their increased assertiveness. “When children with disabilities take their service dogs out in public, other kids stop and engage,” Carlisle says. “Kids with autism don’t always readily engage with others, but if there’s a pet in the home that the child is bonded with and a visitor starts asking about the pet, the child may be more likely to respond.”
Autistic children with any kind of pet at home were more assertive and more likely to engage in social behaviors with humans, according to new research.
Pets often serve as ‘social lubricants.’ Gretchen Carlisle, researcher, University of Missouri Increase in Social Skills The longer a family owns a dog, the more the child’s social skills increases, Carlisle says, but older children rate their relationships with their dogs as weaker. When children were asked, they reported the strongest attachments to smaller dogs. “Finding children with autism to be more strongly bonded to smaller dogs, and parents reporting strong attachments between their children and other pets, such as rabbits or cats, serves as evidence that other types of pets could bene-
fit children with autism as well,” Carlisle says. For the study, published in the Journal of Autism and Developmental Disorders, 70 families who have children with autism between the ages of 8 and 18 were surveyed. Almost 70 percent of the families that participated had dogs, and about half of the families had cats. Other pets owned by participants included fish, farm animals, rodents, rabbits, reptiles, a bird, and a spider. “Dogs are good for some kids with autism but might not be the best option for every child,” Carlisle says. “Kids with autism are highly individual and unique, so some other animals may provide just as much benefit as dogs. “Though parents may assume having dogs are best to help their children, my data show greater social skills for children with autism who live in homes with any type of pet,” Carlisle says. From University of Missouri via Futurity.org
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Right now, wherever you are in your journey toward superior nutrition, you should appreciate your accomplishments, and now take it even further. Building a healthy diet is like building muscles or learning a new skill—if you make the commitment and practice every day, you will get stronger, you will see results, and it will become easier and more enjoyable. If you have already added a large salad every day, now add a serving of cooked green vegetables; next replace the sugary foods in your diet with fresh fruits. If you’ve switched your breakfast from coffee and doughnuts to steel cut oats and berries, now aim to get all of the G-BOMBS (greens, beans, onions, mushrooms, berries, and seeds) into your diet every day. If you have tackled eating healthfully at home and around pushy family members, now practice ordering at a restaurant. Ask for your food exactly how you want it; no salt or oil, and add extra salad or
steamed vegetables. If you have begun to change your diet but don’t yet have an understanding of the science, read and become an expert on nutrition. Knowledge, not willpower will help you to make the best food and lifestyle decisions.
Knowledge, not will power, will help you to make the best food and lifestyle decisions.
trient variety is vital to excellent health. Get in touch with true hunger. Learn the difference between toxic hunger and true hunger, and eat according to your body’s natural hunger and satiety signals. As you continue to build consistent, health-promoting choices into your daily life, eating a Nutritarian diet [a diet which concentrates on eating the most micronutrient rich foods] will become automatic, part of your normal routine and require very little effort. You will prefer health-promoting foods. So keep it going. Make a choice to never have a heart attack or stroke, never to have to deal with type 2 diabetes, never have to go on a diet again. Your future is in your hands; so eat for optimal health!
Try a new vegetable or fruit that you’ve never tasted. There is a huge variety of different flavors to experiment with in the world of plant foods: broccoli rabe, mustard greens, kohlrabi, jicama, pomegranates, persimmons, apricots and mangos, just to name a few. Micronu-
Joel Fuhrman, M.D., is a boardcertified family physician, author of multiple books including 'Eat for Health', and nutritional researcher specializing in preventing and reversing disease through nutritional and natural methods. This article was originally published on: DrFuhrman.com
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Try a new vegetable or fruit that you’ve never tasted. There is a huge variety of different flavors to experiment with in the world of plant foods: broccoli rabe, mustard greens, kohlrabi, jicama, pomegranates, persimmons, apricots and mangos, just to name a few.
If you’ve switched your breakfast from coffee and doughnuts to steel cut oats and berries, now aim to get all of the G-BOMBS (greens, beans, onions, mushrooms, berries, and seeds) into your diet every day.
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