Genesee Valley Dental Group

Dr. Randall Freeman

4806 Lakeville Road • Geneseo, NY • 585-447-9108

We accept Excellus BC/BS PPO, Cigna PPO, CSEA Employee Bene t Fund, and many more.

Please check our website, geneseodental.com for the full list.

In a landmark study published by Dr. Dean Ornish in 1998, intensive lifestyle changes reduced the amount of heart disease (measured by blockages in the heart arteries) more than those in the control group without medication. This remarkable result required a diet that was mostly vegetarian (egg whites and only 1 cup of milk a day) and no more than 10% fat (the average American diet is 30% to 35% fat).

In addition to dietary changes, participants performed aerobic exercise (3 hours per week), stress management (1 hour per day) and group psychosocial support (4 hours twice a week), and they also had a 100% smoking cessation rate. It is unclear how much of the benefit in reversing heart blockages is due to diet and how much is due to other beneficial behavior changes, or whether they all worked together (which seems likely to me).

The Mediterranean diet, when studied, also reduced risk of heart disease, with a roughly 30% relative-risk reduction in heart attack, stroke or death due to heart disease. This diet is characterized by:

-- An abundant use of olive oil

-- High consumption of plant foods (fruits, vegetables, legumes, cereals, nuts and seeds)

-- Frequent but moderate intake of wine (especially red wine) with meals

-- Moderate consumption of fish, seafood, fermented dairy products (yogurt and cheese), poultry and eggs

-- Low consumption of red and processed meat as well as sweets

There isn’t a doubt that the Mediterranean diet is much easier for most to comply with. The two diets haven’t been compared, so I can’t say which is better, but I more commonly recommend the Mediterranean diet. However, I do not recommend drinking wine for any kind of health benefit. Exercise, stress management and psychosocial support would be likely to improve outcomes with any kind of favorable dietary change.

The DASH diet -- a lower-salt diet with 4 to 5 servings of fruit, 4 to 5 servings of vegetables and 2 to 3 servings of low-fat dairy per day, with less than 25% of daily caloric intake from fat -- has been shown to reduce blood pressure. Moreover, in people with high or normal blood pressure, this diet lowers risk of colorectal cancer, cardiovascular disease and premature mortality. It’s also easy to maintain.

Many people ask me about ketogenic (“keto”) diets, which typically involve large amounts of meat and, consequently, a high proportion of protein and fat. Although these types of diets can cause short-term weight loss, a recent study showed these diets unfortunately increased cholesterol levels and more than doubled the risk of adverse cardiovascular outcomes (heart attack and death).

So, I recommend against following this type of diet and remind readers that weight loss does not necessarily translate into better health. As the above studies have shown, a person of any weight can better their health by having a more plant-based diet, getting regular exercise, managing their stress and receiving psychosocial support. The changes you make do not need to be extreme in order for you to receive better health.

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Dr. Roach regrets that he is unable to answer individual questions, but will incorporate them in the column whenever possible. Readers may email questions to ToYourGoodHealth@med.cornell.edu.

© 2023 North America Synd., Inc. All Rights Reserved

Ways to Become More Active Every Day

In addition to working toward at least 150 minutes of physical activity each week, it’s important to avoid being sedentary, when possible. You can do that by making choices that build activity in your day. Some examples include:

• Taking the stairs

• Printing to the printer farthest away from your desk at work

• Getting off the bus or subway one stop early

• Parking in the farthest space from the door

• Walking around while you are on the phone or having walking meetings

By Fifi Rodriguez

1. TELEVISION: What is the name of Samantha’s mother in the “Bewitched” comedy series?

2. MOVIES: What is the name of the shark-hunting boat in the film “Jaws”?

3. SCIENCE: What is the most lethal consumed plant in the world?

4. ANIMAL KINGDOM: What is a female goat called?

5. U.S. PRESIDENTS: Who served as vice president in Abraham Lincoln’s first term as president?

6. FOOD & DRINK: What kind of alcohol is traditionally used in a drink called a sidecar?

7. LITERATURE: What city is the primary setting for Shakespeare’s “Romeo and Juliet”?

8. ASTRONOMY: Which planet in our solar system was the first to be explored by a space probe launched from Earth?

9. MUSIC: In what year did MTV launch?

10. GEOGRAPHY: Where is the famous St. Basil’s Cathedral located? Answers densities are high, some ideas for flowering plants deer rarely damage include:

The U.S. Centers for Disease Control and Prevention recommend that children and adolescents get 60 minutes or more of physical activity each day. The CDC advises that such physical activity should include aerobic activity and muscle and bone strengthening exercises. Aerobic activity should take up most of kids’ daily physical activities and can include moderate activities, such as brisk walking, or more intense activities like running. Parents should make sure kids include some vigorous aerobic activity in their physical activity routines at least three days per week. Muscle strengthening activities do not mean parents should get their youngsters in the gym as soon as possible. Rather, activitieslikegymnasticsorpushups done three times per week can be enough to help kids build strong muscles. The CDC notes that as kids reach adolescence, they may start structured weighttraining programs to strengthen their muscles. Jumping rope or running three times per week can serveaskids’bone-strengthening exercises.

Woody Ornamentals: Boxwood, spruce

Annuals/Biennials: Ageratum, Blanket flower, Blue salvia, Cleome, Dahlia, Datura, Dusty Miller, Edging Lobelia, Forget-me-not, Four o’clock, Heliotrope, Marigold, Morning glory, Nicotiana Parsley, Polka-dot plant, Poppy, Snapdragon, Sweet alyssum, breath, Balloon flower, Barrenwort, Basket of gold, Beebalm, Bergenia, Bleeding heart, Boltonia, Bugbane, Buttercup, Butterfly bush, Candytuft, Christmas fern, Cinnamon fern, Cinquefoil, Clematis, Columbine, Coreopsis, Crown imperial, Daffodil, Dead nettle, Evening primrose, False indigo, Feverfew, Forget-me-not, Garlicchives,Gasplant,Globethistle, Goldenrod, Hay-scented fern, Heath, Heather, Hellebore, Hungarian

‘BREATHE EASIER’ HEALTHCARE DONATION PROGRAM

(NAPSI)—Healthcare workers on the front lines of the pandemic are in desperate need of creative solutions to the lack of personal protective gear and supplies that help block harmful airborne pathogens. But civic-minded companies can help.

For example, NasalGuard Airborne Particle Blocker, an electrostatic topical nasal gel that prevents airborne particles from entering the nose, created the “Breathe Easier HealthcareWorkers Donation Program.”The firm offers free nasal gel to any healthcare professional who’d like to try it. Requests can be sent via www.NasalGuard.com.

“NasalGuard is drug-free and safe for children, the elderly, pregnant or nursing women, and those concerned about potential drug interactions with other medications,” says Kanika Wahi, a biomedical engineer and co-inventor of the micriofiltration technology. “As people take protective measures to help themselves during this time, NasalGuard is another tool in their arsenal of prevention. We at NasalGuard are proud to support the frontline healthcare workers as well as anyone else in need of preventative products.” speedwell, Interrupted fern,Jack-inthe-pulpit, Japanese pachysandra, Joe pyeweed, Kirengeshoma, Labradorviolet,Lamb’sear,Lavender, Lily-of-the-valley, Lupine, Lungwort, Mint, Mullein, New York fern, Oregano,Ornamentalonion,Ostrich fern, Oriental poppy, Partridgeberry, Pennyroyal, Perennial blue flax, Plumbago, Primrose, Purple coneflower, Queen-of-the-prairie,

The company has long believed in giving back and has donated thousands of units of NasalGuard Airborne Particle Blocker nationally and internationally through a number of well-known charitable organizations.

Ribbon grass, Royal fern, Sage, Scilla,Shasta daisy,Spike gayfeather, Statice, Sundrops, Sweet Cicely, SweetWilliam,Sweetwoodruff,Tiger lily, Turtlehead, Tussock bellflower, Wisteria,Wormwood,Yarrow -CCELivingstonCounty https://ccelivingstoncounty.org/ gardening/deer-resistant-plants