Healthy & Fit Magazine May 2020

Healthy & Fit MAY 2020 HEALTHYANDFITMAGAZINE.COM

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H T L A E H TELE y! a t s o t e r e It’s h

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IN THIS ISSUE

MAY 2020

Contents MAY 2020 | VOLUME 16 | ISSUE 1

Fit Features P12-17 Cameron Edmonds Hayley Emmons Katie Kennedy Amy Ogle Cover photo credit: Erica Spencer Photography

Success! | P19

Editorial P14

Changes will come Dentists will ponder new protocols once they reopen

P16

Healthy eating What are tips for sheltering in place?

P19

Success! Matthew Burger He’s lost a lot of weight. Read how he did it

P20

How diet affects your sleep (and how sleep affects diet)

P21

Havoc on your hormones 5 of the biggest disruptors

P22

Staying hydrated 10 ways to be water-wise

P24

Ready to start running? Virtual fittings, online coaches and the best plans await!

P26

Telehealth for your health Visits with your physical therapist through your computer work!

P28

Home gym: 101 Don’t let a shelter in place keep you from quality workouts

P30

How to treat minor cuts Taking care of your cut can lead to faster healing

P31

Five smart ways to start your day... And feel better!

P32

Managing your health During a pandemic, make sure to take these steps

P33

It’s all perspective Choose to be happy and live life!

P34

‘Text neck’ means trouble Looking at your smart device can wreak havoc

P35

Gardening this spring? Dermatologists share tips

P36

Better your odds Boosting your immune system could mean the difference

P37

Breathing can help Stay healthy. Neurofeedback will be there when it’s time to re-open

P38

Hand washing Moisturize after washing your hands to be extra thorough

Contact us

Have an idea for a story? Would you like to have your business receive magazines for you, your co-workers, clients and customers? Please contact us at 517.599.5169.

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Telehealth | P26

Gardening | P35

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ABOUT US

MAY 2020

Our contributors

Justin Grinnell, BS, CSCS

Justin is the owner of State of Fitness in East Lansing. He is also a certified nutrition coach. Reach him at 517.708.8828.

Aaron Holly

Aaron Holly, MSPT, MTC, is Okemos clinic director at Orthopaedic Rehab Specialists.

Reach him at (517) 220-4540.

Tom Matt

Tom Matt is the host of the “Tom Matt Show,” a radio talk show syndicated in Michigan on the Michigan Talk Network.

Molly Nevins. BS Kinesiology, ACSM HSF Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.

Lindsey Mulder

Lindsey Mulder has worked at Playmakers in Okemos for 14 years. Reach her at (517) 349-3803.

Eric Eby, DDS, MAGD

Dr. Eric Eby is the owner of Eby Dental Care in Okemos. Reach him at 517.349.9860.

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Have a product you’d like to have us review? Send an email to Healthy & Fit Magazine Publisher Tim Kissman at tim@healthyandfitmagazine.com and pitch your product. All products featured here must be submitted for review.

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BY TIM KISSMAN

It’s time to get ready for the new normal

L

ike many businesses, we’ve been thrown a COVID-19 curve ball.

Our dilemma: how to distribute a free magazine when so many of our distribution locations are closed, and people may/ may not still be sheltering at home. Staff wrestled with the decision to take a month off from publishing, or to try something new.

The idea of taking a break just wasn’t in the cards. Not printing an issue wasn’t an option.

So, we decided to move ahead with a digital I’m actually smiling under this mask. version of the magazine.

Stay safe!

That’s right, for the first time in 15 years, we’re going to offer a digital-only version of the magazine. It’ll look the same. It’ll read the same. It won’t feel the same, but it’s the real deal. You’ll just have to read it on your phone, tablet or computer.

It’s a new normal, at least for the time being.

I think “new normal” is going to be a term we’re going to hear quite a bit in the upcoming months. COVID-19 has turned everyone’s world upside down. Putting it right-side up is going to take time.

There are parts of the quarantine I’ve come to appreciate. My family is home. My oldest daughter is a junior in college, the youngest daughter is a junior in high school. My wife has been working at home, too. Never in a million years would I have thought we’d have this much time together with nothing to do but spend time together. It’s been nice. I’ll miss this.

I work out more than I ever have, too. I’ve doubled my workouts.

Why not, right? I have the time now.

On the other hand, unfortunately, one of our activities in the new normal is planning our meals. And they’ve turned out fantastic! It just means I’m probably eating three times as much as normal. That’s something I need to fix.

The new normal is going to be different. I’m all for staying home and staying safe. The idea of COVID-19 terrifies me. I don’t want to lose any loved ones to this virus. I know there are going to be measures we’ll have to follow in order to get back to life as normal as possible, and I’m ready for it.

I miss golfing. I miss watching my kids play sports. I miss travel. But is it worth ignoring caution if it means risking a life? Not yet. Not until more is learned about how to deal with this terrible pandemic. If there are ways to do it all safely, I’m game.

But for now, we move forward with our new normal. We need to look out for each other. We need to turn to the experts, some of whom are in this month’s magazine, for the right strategy to stay healthy and safe. We need to do our part and look out for our fellow man. I know I will.

Thank you to our advertisers and writers who have stuck with us in this confusing, unsettling time. And to you, our readers, stay safe. Let’s take on this new normal with a gusto.

Enjoy the issue!

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Healthy & Fit

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Healthy & Fit Magazine is a free, trademarked, monthly publication distributed throughout Michigan. It is financially supported by advertisers and is distributed to local neighborhoods and businesses, education centers, libraries, bookstores, fitness centers, health practitioners’ offices, hospitals and other locations.

This magazine is published by Kissco Publishing, LLC, Mason, Michigan. Reproduction, of whole or in part, is prohibited without the written permission of the publisher. The opinions expressed by the authors and advertisers of Healthy & Fit Magazine are not necessarily those of the publisher. Healthy & Fit Magazine, and those in its employ, are in no way responsible for situations arising from the application or participation in anything written, or advertised, in this publication. PLEASE CONSULT A PHYSICIAN BEFORE ATTEMPTING ANY PHYSICAL ACTIVITY OR NUTRITIONAL ADVICE.

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FIT FEATURE

His key? Moderation Cameron Edmonds has found his secret to fitness success

E

ven though he is a trainer, Cameron Edmonds, 25, of East Lansing, shares the challenge most people have in trying to eat healthy.

“I am nowhere near a strict eater,” he said. “I struggle with staying on track with certain diets, but I try not to worry about it too much. My goal is to follow an 80/20 approach to food, which means 80 percent of the time I eat healthy foods, and 20 percent of the time I have what I am craving, in moderation. I have found that I do better eating the foods that I want in moderation, rather than telling myself I can’t eat them, and binging on them later.”

Edmonds, the head trainer at State of Fitness, does enjoy working out.

“I am lucky enough to enjoy training,” he said. “I haven’t always been that way but once I became consistent and saw results, I was hooked. I now understand how important physical activity is for short and long-term health, mental as well as physical.”

He said he enjoys powerlifting movements like squats, bench press, and deadlifts.

“I will do my heavier lifts to start the training session and I will finish with bodybuilding movements for my accessories,” he said.

When he is eating his best, he eats paleo-based, whole, unprocessed foods with a balance of protein, carbs, and fats.

“My diet consists mainly of lean meats, rice and potatoes, vegetables and fruits, eggs, dairy, and nuts,” he said.

He said his drive in the gym, and being healthy, has made a profound impact on his life.

“I have become much more disciplined, confident, and driven since I began living a healthy and fit lifestyle,” he said. “Not only does health and fitness

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help you physically, I believe it will make you stronger mentally, as well.”

He said he has plenty of advice for those looking to be healthy.

“Reach out to others for help,” he said. “You can reach out to health professionals, like myself, to help set

up a plan that works for you. There is so much information out there today, it can be overwhelming with where to start or how to reach your goal. My other piece of advice is to be patient. It takes time to realize the changes you want to make, but it is worth it in the long run.”

Healthy & Fit Magazine is looking for individuals who would like to be featured in our magazine. If you are interested, we’d like to hear from you.

Contact us at tim@healthyandfitmagazine.com or use our “Contact Us” page at healthyandfitmagazine.com.

FIT FEATURE

Laser-focused on health Haslett’s Hayley Emmons pushes back from injury and looks great!

S

tay-at-home orders have altered the way Hayley Emmons, 33, of Haslett, stays fit.

“With no access to a gym during this COVID-19 pandemic, workouts have changed to more body-weight exercises and resistance/ mini-band movements,” she said. “It’s amazing how effective the basics still are, like jumping jacks, air squats, lunges, push-ups, and sit-ups. By adding in moves like mountain climbers, jump squats or burpees, there are still a lot of great ways to stay active.”

Emmons has never been so focused on her health. She bounced back from a ruptured Achilles tendon in 2018, joining State of Fitness in East Lansing, and putting a premium on her health.

“My focus was to get back to running after surgery, but I found myself at my heaviest by the end of 2018,” she said. “I felt completely out of my comfort zone – and a little intimidated, to be honest – but I knew I needed something more. Working out has become something that I do for me, and by making it a priority, it feels like an investment in my future.”

She said she mixes up workouts between strength and conditioning.

“On a strength day, there’s always the stretching and warm-up followed by sets of high weights and low repetitions,” she said. “Conditioning days consist of higher repetitions, lower weights, and higher intensity training. These days are more cardio-focused, and I’ve lately been focusing on getting – and keeping - my heart rate at a sustainable aerobic pace.”

Emmons said she used a certified nutritionist to fine-tune her diet. It’s helped her stay healthy and balanced.

“I began focusing on vegetables and getting enough protein each day,” she said. “I prefer to take in protein through natural sources like egg whites and chicken, but occasionally rely on protein drinks or collagen to meet my goals. My husband and I naturally don’t consume a lot of carbohydrates and focus on eating as clean and simple as possible. Even though I work from home full-time, I still prefer convenience in meal preparation.I’ve learned over the last year that calories aren’t something to be afraid of. By balancing fats, carbs, and protein, I’ve developed a new relationship with food.”

She said life happens and when she’s faced with cravings, she finds ways to get by them.

“The 80-20 or 90-10 rules are great guides to follow. We’re naturally going to dine out or get together with friends,” she said. “But if we’re cognizant of being nutritionally on track most of the time, then we should also be able to enjoy moments where we’re just present, and not counting or tracking.”

Being healthy isn’t something you have to do alone, either. Emmons said the help she received from her trainer and others at the gym has been a great help.

“In 2019, I lost 50 pounds with help and support,” she said. “I attribute a lot to the community and accountability that the gym provides, as well as amazing encouragement from my husband (who has also made a very impressive

fitness journey of his own in the last year). Establishing a fitness routine, and making my health a priority, has impacted my lifestyle in countless ways.

I have more energy, projects around the house are easier, I’m able to participate in more races, and I feel better overall.”

Her advice for others? Make goals, big and small, and realize that there can be setbacks.

“Many aspects of fitness can be intimidating, but I’ve learned there are always modifications, regressions, progressions, etc. that can help accommodate your current state of fitness,” she said. Some days will be harder than others, you may gain weight even after feeling disciplined for a week. Staying consistent and not getting discouraged is equally important. Part of progress should also be rest and recovery.”

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TEETH

BY DR. ERIC EBY

Changes will come Dentists will ponder new protocols once they reopen

T

he COVID-19 pandemic has put a complete hold on the entire population of the globe. For most of us, that means “sheltering in place� as mandated by our governor, Gretchen Whitmer. As we navigate through these unchartered waters in modern history it is important to understand that businesses throughout our state are taking the spread very seriously. Currently, many businesses are closed and will remain closed until authorized to reopen. What changes will occur once the mandate is lifted will depend on the services the businesses are providing.

As dental professionals, we are required to follow universal precautions, outlined by the Centers for Disease Control, treating everyone the same to prevent disease transmission. This means that we have and will be able to treat all patients with confidence utilizing proper personal protective equip-

ment (PPE). Keep in mind, before the pandemic we routinely treated patients with infectious disease by following proper protocol.

I have been thinking about protocols that will keep my team and patients safe. This may include questions regarding travel, contact with previously infected people, and maybe body temperature acquisition before treatment is initiated. Currently, no one can argue that there is a certain degree of uncertainty surrounding the situation because there is no true endpoint to the pandemic. I think, once we reach a foreseeable endpoint, specific changes in the way we all do business will become much clearer.

In the meantime, we must continue to pay attention to our health and those around us. This means follow the social distancing guidelines and hygiene practices as outlined by our federal and local governments. The shelter in place

mandate has given us some extra time, so contemplate your health even as so much seems out of our control. I recommend focusing on things that you can control, such as diet and exercise.

Diet has a tremendous effect on the body’s ability to combat disease not only physically but mentally. Focus on eating things that improve your immune system, and mental health. Utilize brisk walks to enjoy the spring changes which will ease your mind and improve pulmonary function. Spend some time reducing or eliminating added sugar in your diet. This will improve your health immediately and there is no better time to do that than now!

Instead of watching Netflix with your family tonight, check out this page and let the journey begin thehealthy. com/nutrition/what-sugar-does-toyour-body/. Stay safe and healthy and we will all win this battle together.

11 ways to boost immune systems

Dr. Eric L. Eby, D.D.S., M.A.G.D. His interests include crown and bridge, implant dentistry, and sleep apnea.

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FIT FEATURE

Take it slow, ask for help Katie Kennedy’s self advice has transformed her outlook on fitness

K

atie Kennedy, 24, of East Lansing, is a trainer at CrossFit Shift in Lansing. She said her love for CrossFit has changed her life.

“Fitness has helped me find myself,” she said. “Once I was involved in CrossFit in my senior year of college, I was hooked. My mentality in and outside of the gym was transformed, I became so much more confident, and the physical results I saw in strength and fat loss were enough to keep me moving and active for as long as I possibly can.”

She said she primarily works out with CrossFit because it varies from

“Get involved with your gym community, ask questions, and rely on your new coaches and trainers to help you through it.

That’s what we’re here for, after all.” day to day. “There’s a great mix of strength, gymnastics, and metabolic conditioning in our programming,” she said. “Nothing is better than feeling strong, confident, and healthy, like I can conquer anything I set my mind to. It’s the best stress reliever and mind-clearer, and the physical results that come from working out are great, too.”

She said she’s been less strict with eating lately, mostly due to the quarantine, but she still focuses on eating as healthy as possible.

“I base most of my food choices on my food sensitivities and my goals, while still getting a balance of protein, fat and carbs in my diet every day,”

she said. “I avoid the things I am most sensitive to because I know they don’t make me feel great, and have learned what eating those foods does to my visceral fat level. I tend to eat a lot of the same foods for a period of time, get bored, switch it up, and repeat.”

Cravings happen, too, even when you don’t want them too. Kennedy said she makes sure to give in from time to time.

“I have a huge sweet tooth and love to indulge my cravings sometimes, but in moderation,” she said.

“Always in moderation. I try to stay on track for almost all of my meals (almost) so when those cravings come around, I have some leeway to fit in something indulgent.”

Her advice for others? Take things slow.

“Getting started toward a healthy lifestyle can often be difficult because it’s often overwhelming,” she said.

“New terms, new movements, and a new routine can be a big bite to chew at once.I found that taking things slow, at your own pace, and giving yourself grace and understanding as you transform your life one thing at a time usually heeds more of a permanent change than leading to being burnt out.

Get involved with your gym community, ask questions, and rely on your new coaches and trainers to help you through it. That’s what we’re here for, after all.” www.healthyandfitmagazine.com

15

HEALTH

BY MOLLY NEVINS

Healthy Eating It’s tricky in normal times, so what are some tips for sheltering in place?

D

uring this time of uncertainty, it can seem even more difficult to eat healthy foods. Not only are you most likely on a reduced budget, you have to limit your trips to the store, and there may be less options available to you. In a way, these times can help us learn how to better plan healthy meals and be much more resourceful with our food.

Since you can only go to the store on occasion, it forces us to plan ahead – a key to healthy eating. As you are planning your store trip, think about what meals you would like to eat over the next two weeks.

A simple way to do this is to list out dinners, lunches, breakfasts, and snacks you want to cook/eat. Next to each meal, write the individual ingredients you will need. From that, you can make your grocery list.

A friend told me that she also makes sure to plan for at least one sweet treat for her family to bake each week – I can’t argue

“A friend told me that she also makes sure to plan for at least one sweet treat for her family to bake each week” with that! When you know what you will make each day, and only buy enough for that, you limit unnecessary snacking. It also helps you be more efficient with your shopping and with your cooking.

This will be a wonderful thing for you to continue even when things return to “normal.” With the decreased frequency of shopping, fresh fruits and vegetables are hard to keep around. Buy fresh or frozen fruit, or both; whatever is cheaper. Buy spinach in bulk. You can portion these into freezer bags and throw them in the freezer for smoothies. My family has been getting most of our fruit and some of our veggies each day in smoothie form.

My personal favorite – tropical blend fruit, almond milk, spinach, peanut butter, Greek yogurt and whey protein powder. YUM! Instead of all fresh vegetables, buy some frozen as well. There are some great frozen veggie blends out there. Another way to stretch your budget is to buy meat in bulk. You may have one trip that costs more, but it will pay off in the end.

Turkey burger, ground beef, fish, chicken breasts – a lot of these are cheaper at places like Sam’s Club or Costco, if you buy large portions. As soon as you get home, separate them into the amount you would cook at once, and freeze those portions into different freezer bags. This is also really helpful when you are planning your meal. Just pull out the meat that you need and it is portioned out and ready to go.

It is more important than ever for us to remain healthy, feed your body accordingly. Hopefully with these tips and tricks it will be easier for you, and you will learn to love it!

FIT FEATURE

Find your healthy path Amy Ogle practices what she preaches on her healthy lifestyle journey

A

my Ogle, 40, of East Lansing, is an integrative health coach at Faith, Love and Pineapples.

“Just as important as nutrition is to our overall health, exercise plays an equally important role,” she said. “I look at each person’s health as a puzzle and each piece such as diet, exercise, environment, and habits as important parts of the greater whole to a healthy mind, body and spirit.”

Being aware of your health has never been as important as it is during the quarantine.

“There have been tough days during this quarantine, but I love what an encouraging support system I have built,” she said. “It’s been a time of reflection. A time of spiritual growth and growing together as a family and as a community. We cannot control the circumstances, but we can control how we respond to them. I choose to live in love.”

She said her exercises at home have used what she has on hand.

“First thing I had to do was look at what options were available to me,” she said. “Going outside to walk, run, jog or play sports with my kids is my favorite healthy pastime right now, but I also have exercise DVDs, the internet with plenty of instructional videos, and weights/bands at home.”

She said she eats a vegetable-heavy diet, something she’s been practicing with her family.

“A few years ago I faced some serious health issues which eventually lead me down the path to understanding the need for healthy nutrition,” she said. “The whole family learned to be flexible in at least trying new foods. We now eat a variety of fruits, veggies, lean meats, whole grains (gluten free for myself), and healthy fats. We, as a family, love to try new foods from a variety of ethnicities.”

She said life does happen in the form of unhealthy food choices, but she’s found that creating boundaries has helped.

“We have a choice to set boundaries for ourselves and have a choice to change or go beyond those boundaries,” she said. “I like to follow a 90/10 rule when it comes to treating myself. A great tip to help with this, especially around any holiday or family gathering, is to avoid the packaged products. We

all know that real, homemade food tastes better anyway. Also, it’s good to learn how to make healthy treats, so you don’t feel deprived.”

She said her healthy lifestyle is making a difference.

“Fitness is weaved into everyday activities, and is an intentional outlet for both mental and physical wellness,” she said.

“I feel happier, sleep better, eat better, and have more energy when I get the exercise my body needs. We all need exercise. The only thing that changes is the type and amount of exercise based

on the season of life we, as individuals, are in now.”

Her advice is to get started on a healthier path, now.

“Take a few steps or one step today to a healthier new you,” she said.

“Your journey is your journey. We are bio-individual people who have needs as unique as we are unique people. A couple places to start, oftentimes where I start clients, is making sure to drink plenty of water and look at gut health.

Your gut health is connected with your immune system, your brain health, skin conditions and so much more.” www.healthyandfitmagazine.com

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SUCCESS!

NOW

Matthew Burger Before: 336 lbs After: 265 lbs.

Height: 6’

“I want to be referred to as the guy over there in the blue hat, not the big guy over there. I want to be healthy and happy.”

Success! Matthew Burger Breathing heavily after climbing stairs, and buying bigger and bigger clothes were reason enough to make Matthew Burger, 48, of Springport, decide to make some changes in his life. He’s now 70 pounds lighter, feels great and has a new outlook on his health. Take a look at how he did it.

What made you want to change your lifestyle?

Great question. Frankly, I did not like the way I looked or felt. I did not like the way my clothes fit. I couldn’t move well.

I would breathe heavily climbing a flight of stairs, my belt buckle would hurt my stomach, and much more. The biggest motivator was the way I looked. It was pretty bad.

Do you exercise?

What are your future goals?

There are different programs available, depending on your level of activity.

They also have a program for nursing moms. My lifestyle is not too active at this point so the program I’m on does not account for exercise. However, if I wanted to add exercise, I could change the program to one for more active peo-

From a weight-loss perspective, my initial goal was to get to 250 lbs. I started at 336 lbs on Jan. 3. Now that I am 15 lbs from my initial goal after 14 weeks, I will be re-evaluating where I want to be. I’m guessing in the 220 - 230 range.

I’ll evaluate at every goal. From a bigger picture perspective, I want to be off of my blood pressure medication (I think I’m close). I want to be able to use this program and my weight loss as an example of the good things that come from commitment and discipline, for my middle school football players. I want to be able to wear an Albion College pullover at my son’s football games and look good, not like I’m draped in a parachute. I want to be referred to as the guy over there in the blue hat, not the big guy over there. I want to be healthy and happy.

How did you start your journey?

It took weeks of talking myself into committing. People in the area are on the diet I’m on, including my wife, my mother-in-law, and several friends. I was seeing their outstanding results and knew the program was effective.

Plus, I knew the program was easy to execute. Once I committed, getting started was pretty easy for me. My wife is a coach in the program so I had the benefit of living with my program coach and simply telling her I’m ready to do it.

THEN

What advice do you have?

What dietary changes did you make?

In short, I made significant dietary changes. I had very little to no dietary discipline and would eat all of the wrong food: comfort food with no balance. As with most reputable weight loss programs, it is about lifestyle change. I’m still in the losing phase of the program and it is all related to dietary change. The weight loss phase of the program can be broadly summarized as a low calorie, high protein intake. It requires eating six times per day; five “fuelings” and one “lean and green” which is a properly portioned lean meat and three vegetables. The portion size is determined by the particular meat and vegetable. The fuelings are program foods that include a lot of different things, such as bars, shakes, cereals, cookies, brownies, a lot of different options. Each fueling is approximately 110 calories and 11-13 grams of protein.

ple. It simply adds more calories since you are burning more calories through physical activity.

What were some of the challenges you faced?

I’m still in the loss phase of the program so the challenges are presented daily. The biggest challenge is fending off the temptation to eat pizza and french fries and just maintaining discipline within the program, in general.

Nothing of consequence comes easy.

Those on top of the mountain were not placed there. Regardless of the path or program you choose, it takes commitment and dedication. I tell my football players that the pride of accomplishment will far exceed the pain of the effort. Discipline breeds results and results breed discipline. Set up small, near-term goals that support your overall goal and don’t be bashful about celebrating them. My first near-term goal was to be below 300 lbs. If you have a bad day, so what, keep slugging and don’t let it derail what you want to accomplish. I am a huge John Wooden fan and love John Wooden quotes. He said, “ Success travels in the company of very hard work. There is no trick, no easy way.”

Do you know someone who is a Success! story?

Send an e-mail to Tim at tim@healthyandfitmagazine.com. Include your name, phone number and why you think your candidate is a Success! story.

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SLEEP

How diet affects your sleep (and how sleep affects your diet)

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ot sleeping well? It could be something you ate. Generally speaking, sleeping well can help you eat well -- and eating well can help you sleep well. Of course, it’s not always that simple, but doing well with one can support doing well with the other.

Caffeine and alcohol can play a part, too. When you consume caffeine, you might feel too energized to sleep.

When you drink alcohol, you might feel tired -- but the sleep that follows after drinking is likely to be shallow and less satisfying than if you went to bed sober.

Certain diets can cause issues with sleeping, particularly low carb diets. Carbs help induce sleep by supporting production of serotonin and tryptophan. So if you’re not consuming much in the way of carbs, you can experience diet induced insomnia.

However, this is only typical in the first few nights, and once your body adjusts to your new diet, you should go back to a normal sleep schedule.

Overall, a healthy diet is good news for healthy sleep. Some of the best foods for healthy sleep are dairy products, nuts, lean proteins like fish, fruit, vegetables, and whole grains -- all part of what you’d expect from a good diet plan. Some of the worst foods for sleep are junk food, like overly fatty or sugary foods that you’re likely to mostly avoid on a healthy diet.

But how can good sleep help you with a healthy diet? It has a lot to do with hunger hormones and self control. Sleep deprivation simultaneously reduces your production of leptin (the satisfied hormone) and increases production of ghrelin (the hungry hormone). So when you haven’t slept well, your body gets a signal that you’re

LEARN HOW TO ROW

hungry and unsatisfied.

This problem is compounded by lowered self control when you’re tired. You may be irritable and your defenses aren’t up. You might even feel moody and turn to food to improve your mood. So when you’re faced with temptation (and sleep deprived), it’s a lot tougher to say no. In fact, if you sleep less than five hours per night, you’re more likely to consume more calories, more carbohydrates overall, and less water Though food and sleep can certainly work together to make things go wrong, there’s a lot they can do to make things go right. When you sleep well at night, you’re better prepared to turn down temptations of food you know you should avoid. You can make better choices, eating foods that not only make you healthier overall, but can help support healthy sleep.

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HEALTH

Havoc on your hormones Doctor reveals 5 of the biggest disruptors

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ome people are determined to make self-improvements that provide a fresh, positive outlook and strong sense of well-being.

But sometimes health factors undermine those good intentions, such as depression and its link to hormone imbalances. There are myriad ways both men and women suffer adverse effects due to their hormones, says Don Colbert, M.D., and many of them are avoidable.

“We are exposed to thousands of toxic chemicals on a regular basis,” says Colbert (https://drcolbert.com), author of Dr. Colbert’s Hormone Health Zone.

“Some of them are hormone disruptors because they disturb your endocrine system, wreaking havoc and creating hormonal imbalances.

Colbert breaks down the top hormone disruptors affecting men and women along with ways to minimize the

disruption or stop it: Lifestyle choices. “Whether it’s weight gain and a lack of exercise, anger and unforgiveness, drinking too much alcohol or some other thing that can be controlled, your hormone levels drop and you begin a slow slide to poorer health,” Dr. Colbert says.

Medications. Medications affect the body’s cells, and sometimes side effects manifest in major problems. For example, Dr. Colbert cites Mayo Clinic research showing a prescription statin drug that lowered cholesterol could result in liver damage, memory loss or type 2 diabetes. “I estimate that 55 percent of the entire US population is taking pills that directly and negatively affect hormone levels,” Dr. Colbert says.

Things you touch. Chemicals entering the body through the skin can cause long-term damage. Dr. Colbert notes phthalates, disruptors found in

household cleaners, cosmetics, toys and numerous other products. “Phthalates negatively affect both men’s and women’s ability to use the testosterone that is in our bodies,” Dr. Colbert says.

“Another is BPA (bisphenol A), found on the inside of metal-canned foods and plastic food-storing containers.”

Diet deficiencies. “The standard American diet is usually low in key nutrients that support a healthy thyroid,” Dr. Colbert says. “Many patients with hormone imbalances have low iodine.

The best solution is eat more vegetables, ideally raw or steamed.”

Aging. Dr. Colbert says estrogen levels for women begin to decline around the age of 50; for men, testosterone levels can drop low around age 45-50. “Aging is a natural combatant as a hormone disruptor,” he says, “but we can slow the acceleration of the effects of aging by optimizing our hormones.

www.healthyandfitmagazine.com

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HEALTH

FEATURE

Staying hydrated

BY MERILEE KERN

10 ways to be water-wise even while sheltering in place

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ater. We all need it—and know we need it—for optimum health and wellness, but a shocking few live daily life in a properly hydrated state and certainly not with appropriate consistency. One doctor-driven report revealed that fully 75 percent, a staggering threefourths majority of Americans may suffer from chronic dehydration. It went on to underscore that, “Over time, failure to drink enough water can contribute to a wide array of medical complications, from fatigue, joint pain and weight gain to headaches, ulcers, high blood pressure and kidney disease.” Apparently, this is the tip of the proverbial dehydration-induced illness iceberg.

“During a normal day, we lose about two liters of water just through breathing, sweat and other bodily functions,” notes board certified internist Dr. Blanca Lizaola-Mayo. “Even while asleep, we can lose over one kilogram (2.2 pounds) of water-weight not just through sweating, but respiration as well. Even air conditioning has drying effects on our body.”

Understanding there are commonplace facets of our collective lifestyles that put us at a higher risk of developing mild to severe dehydration, here are some insights and tips to help you stay happily hydrated: How much water do you need? According to the Academy of Nutrition and Dietetics, “Many factors impact how much water you need, including your age, gender, activity level and overall health.

For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water.

You typically get about 20 percent of the water you need from the food you eat.

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Taking that into account, women need about nine cups of fluid per day and men about 12.5 cups to help replenish the amount of water that is lost.”

What are common causes of dehydration? According to the Mayo Clinic, “Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.” While certainly not all-inclusive, known causes for dehydration can encompass sweating from exercise and playing a sport; air travel; traversing in overly hot, humid, cold or windy weather conditions; drinking too much coffee and other diuretic beverages; recovering from a hangover; and a litany of other relatively commonplace daily activities.

also offers a number of evidence-based health benefits of drinking plenty of water, which include maximizing physical performance; optimized energy levels and mood; and aiding digestion and elimination. Be mindful of water intake, however, as Dr. Lizaola-Mayo warns, “Drinking too much water or fluid can lead to hyponatremia, which causes sodium in the cells to become diluted and too low and can be dangerous—and even life threatening—if untreated.”

Do all fluids hydrate the body? No. The Cleveland Clinic is very clear with its advisory that “Some beverages are better than others at preventing dehydration,” and that “alcoholic and caffeinated beverages, such as coffee, teas and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration.

Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. Adequate hydration will keep your summer activities safer and much more enjoyable.”

What are signs of early or mild dehydration? The Rehydration Project non-profit organization says that “the degree of dehydration is graded according to signs and symptoms that reflect the amount of fluid lost. In the early stages of dehydration, there are no signs or symptoms. Early features are difficult to detect, but include dryness of mouth and thirst. As dehydration increases, signs and symptoms develop.” According to the organization, symptoms of early or mild dehydration include the following: flushed face; extreme thirst; consuming more than normal or the inability to drink; dry, warm skin; the inability to pass urine or reduced amounts (dark, yellow); dizziness made worse when standing; weakness; cramping in the arms and legs; crying with few or no tears; sleepiness or irritableness; sickness; headaches; dry mouth or dry tongue with thick saliva.

What are benefits of proper hydration? While the benefits of a properly hydrated body are copious, the CDC points to a few top-line health advantages, including keeping your temperature normal; lubricating and cushioning joints, protecting your spinal cord and other sensitive tissues; and getting rid of wastes through urination, perspiration and bowel movements. Healthline

What are signs of moderate to severe dehydration? The Rehydration Project also denotes that symptoms of moderate to severe dehydration include low blood pressure; fainting; severe muscle contractions in the arms, legs, stomach, and back; convulsions; a bloated stomach; heart failure; sunken fontanelle— soft spot on an infant’s head; sunken dry eyes with few or no tears; skin loses

FEATURE

its firmness and looks wrinkled; lack of elasticity of the skin (when a bit of skin lifted up stays folded and takes a long time to go back to its normal position); rapid and deep breathing (faster than normal); and a fast, weak pulse. They say that, “In severe dehydration, these effects become more pronounced and the patient may develop evidence of hypovolemic shock, including diminished consciousness; lack of urine output; a rapid and feeble pulse (the radial pulse may be undetectable); low or undetectable blood pressure; and peripheral cyanosis. Death follows soon if rehydration is not started quickly.”

Who is at greatest risk of dehydration?

No one is immune to a dehydrated condition, but certain populations are at greater risk. The Mayo Clinic indicates that these vulnerable groups include

infants and children, older adults, those with chronic illnesses and people who work or exercise outside. Serious complications can ensue, which they point out can include heat injury (ranging in severity from mild cramps to heat exhaustion or potentially life-threatening heatstroke); urinary tract infections, kidney stones and even kidney failure; seizures due to electrolyte imbalance, sometimes with a loss of consciousness; and low blood volume (hypovolemic) shock. They say it’s time to call your doctor if you or a loved one “has had

diarrhea for 24 hours or more; is irritable or disoriented and much sleepier or less active than usual; can’t keep down fluids; and/or has bloody or black stool.”

How to be a water-wise shopper? The USDA recommends consumers shop smartly, advising us to “Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fat, sodium and calories to help you make better choices.” There are also highly efficacious and economical dehydration avoidance and treatment innovations that can be integrated into one’s lifestyle and used on a daily basis. The experts at SOS Hydration explain that their medically-formulated drink-mix powder accelerates hydration equivalent to an I.V. drip, rehydrating the body fully three-times faster than water

alone. This unique product’s heightened hydration process leverages the body’s digestive “sodium/glucose co-transport system”—an Oral Rehydration Therapy (ORT) endorsed by the World Health Organization (WHO) and UNICEF. Can foods help you stay hydrated? Yes, the body intakes hydration not only from water and other liquids, but foodstuffs as well—some boasting as much 90 percent water content. According to the Academy of Nutrition and Dietetics, those in the 90-100 percent water con-

HEALTH

tent range include fruits like cantaloupe, strawberries and watermelon; as well as vegetables like lettuce, cabbage, celery, spinach and cooked squash. The organization further states that options with a 70 to 89 percent water content include fruits like bananas, grapes, oranges, pears and pineapples; vegetables such as carrots, cooked broccoli and avocados; and dairy products like yogurt, cottage cheese and ricotta cheese. For drinks, the good folks at EatRight.org advise that we focus on unsweetened beverages, like water, in order to limit calories from added sugars, and to use strategies to increase water intake—like adding a flavor enhancer.

Can sports drinks actually undermine hydration? Yes. Why pay extra money for excess sugar when what you really need are electrolytes? Dr. Lizaola-Mayo says that, “in truth, only a very small amount of sugar is required to help transport electrolytes and water into the cells as part of the sodium glucose co-transport system. If there is excess sugar in a drink, even one engineered as a rehydration solution, then you can trigger reverse osmosis. This process occurs when there is an incorrect balance of sugar to sodium. Sodium always follows sugar and water always follows sodium.

In a drink that is correctly balanced (utilizing the sodium glucose co-transport system) then the water and electrolytes optimally flow into the cells. In high sugar “rehydration” drinks there is too much sugar for the quantity of sodium and, as such, sodium and then water is actually leeched from the cells and passed out of the body as urine. This can actually cause dehydration—the opposite effect for a rehydration or sports beverage one has spent their hard-earned dollars to purchase.”

So whether indoors or out, active or at rest, suffering illness or perfectly healthy, one thing is clear: Keeping your water sources well at hand and ingesting with regularity (and consistency) can have a profoundly beneficial effect on your health and well-being. It’s one easy and highly accessible assist for a multitude of maladies.

Merilee Kern is a brand analyst, strategist and futurist. As a wellness industry veteran and health advocate, she’s also author of the award-winning, illustrated fictional children’s book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids” (Amazon).

Connect with her at www.TheLuxeList.com.

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HEALTH

BY LINDSEY MULDER

Ready to start running?

Virtual fittings, online coaches and the best plans await!

H

ave you ever considered becoming a runner? Maybe this is a question you thought you’d never ask yourself. Or maybe this is something you always wanted to do. Nonetheless, these are crazy times due to COVID-19. We are all experiencing new things. Gyms are closed. We are working from home. And many of us are finding extra time on our hands. It’s never been a better time to become a runner!

One of the best parts about being a runner is that it doesn’t require much.

Lace up a good pair of running shoes and head out your door. Here are three things to consider that will keep you moving and motivated!

Let’s talk shoes Shoes are the main piece of gear needed to keep you running efficiently and injury-free. Running shoes are made with a variety of support levels, amount of cushioning, and on different platforms.

It’s important to select the best shoe for your foot type. I highly recommend getting fitted at your local running shop.

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Trained staff will take you through a fit process, look at your feet, and ask questions to help you select good options.

I’m sure you are thinking, but they aren’t open right now?! However, there is good news! Most local running shops are doing the next best thing, Virtual home fittings. Fit specialists will talk you through some good options over the phone, via email or online messaging.

Establish a goal First things first, what is your goal?

Is it to run a local 5K? Is it to start a regular exercise routine? Establishing your goal is an extremely important part of the process. It doesn’t have to be elaborate and your goal can change, but you want to begin with the end in mind.

If a race is in your future, check out a local option.

There is no wrong reason to choose a specific race! You can pick one in your favorite location, because you want to support the charity partner or because it falls on a free weekend on your calendar.

For added encouragement, sign up with a friend!

Training plan If you go out and run as hard as you can for as far as you can, you will most likely end up frustrated and defeated.

There are a lot of great resources available. Even if your plan is not to run a 5K race, the training plan to reach 3.1 miles might be a perfect fit for you. And while you can’t train with your friends right now, choosing a plan and running together virtually can help you stay motivated!

You can do this! You are a runner.

Being a runner doesn’t mean you have to run races, certain speeds or distance. The second you lace up your shoes and head out the door, you are a runner. And, the local running community is ready to help you every step of the way!

Lindsey Mulder has worked at Playmakers in Okemos for 14 years. She has a love for running, completing 1,561 consecutive days of running (as of April 11, 2020).

May is Stroke Awareness Month Life After a Stroke

After a morning filled with tremendous headaches and eye pains, TJ’s daughter drove him to the hospital to be evaluated. Having been diagnosed as hypertensive 18 years before this day, he was no stranger to these types of headaches.

However, TJ recalls, “this time felt very different than the others.”

As he sat in the crowded ER waiting area with his daughter, he did his best to think positive thoughts, but there was a feeling of uneasiness that resided with him.

TJ had suffered a stroke. After spending a week in the hospital, TJ was diagnosed with left-sided Homonymous Hemianopia, a medical condition consisting of a visual field cut in one-half of your eye. Further testing would reveal that the stroke had completely taken the peripheral vision in not only the left eye but also the right eye - leaving TJ unable to drive due to the visual impairment.

The inability to drive coupled with extreme short-term memory deficit meant he would no longer be able to perform the jobs he loved as a sports event planner and coach.

Although he attempted to return to coaching his basketball team, he learned very quickly that his body was not where he left off physically.

At age 38, TJ found himself 21 pounds lighter, weaker on one side of his body than the other, and experiencing a level of fatigue he’d never felt before. He felt strongly about his kind of coaching style that allowed him to interact with his players as much as possible in practice, but he soon realized that he was not able to continue to do that.

As he sat there running practice from a chair on the sideline, it broke TJ’s heart and his spirit. He began having a low tolerance for things, was short in conversation with others, crying more, and didn’t want to go anywhere or do anything.

After returning from more extensive testing at the Mayo Clinic, TJ was referred to Origami Brain Injury Rehabilitation Center for treatment.

His treatment included occupational therapy, physical therapy, and speech-language pathology. Origami’s stroke rehabilitation service gave TJ and his family a greater understanding of the deficits the stroke had left and provided them with tools, strategies, and resources to help TJ reach his fullest potential. TJ’s commitment to recovery allowed him to make significant progress, with the expertise of Origami’s team and the support of his family. He continues to rebuild old skills and learn new on his journey to find a new normal.

Origami’s interdisciplinary team of experts specialize in stroke rehabilitation. Each recovery journey following a stroke is unique. Origami’s team works with individuals and their families to maximize function and to help them achieve their fullest potential.

Successful recovery often includes a variety of therapies and ongoing support. Origami utilizes speech therapy, physical therapy, occupational therapy, and individual or group counseling to address emotional and physical changes following a stroke. Whether it is driving, working, cooking, or communicating, Origami helps individuals reach their rehabilitation goals and get back to doing the things they love.

To help individuals receive care and services they may otherwise go without, please consider making a donation at origamirehab.org/ about-us/make-donation.

Origami Brain Injury Rehabilitation Center is a CARF accredited 501(c)(3) nonprofit organization resulting from a unique alliance between Peckham, Inc. and Michigan State University College of Osteopathic Medicine. Origami provides comprehensive rehabilitation for adolescents and adults with neurological dysfunction through their residential, outpatient, and community based programs.

Offering Comprehensive Stroke Rehabilitation

Click Here to Watch a Quick Overview of Origami’s Campus and Services

(517) 455-0264 OrigamiRehab.org

HEALTH

HEALTH

BY AARON HOLLY

Telehealth for your health Visits with your physical therapist through your computer work!

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ith advancing technology and our instant access societal needs, telehealth has become an emerging buzzword in the medical community. Telehealth is most commonly performed by using a HIPPA compliant video chat platform to meet with patients remotely. Last fall I attended a physical therapy conference and many of the educational programs were geared toward educating physical therapists on how to implement telehealth programs into their practices.

This is new territory for the medical community and especially for physical therapists as we pride ourselves on our hands on approach to assessment and treatment. Physical therapists at this conference were asking all the same questions that a patient might ask. How can this help our patients if we don’t get our hands on our patients? How can we objectively assess things like strength and range of motion? How are our patients going to perform effective exercise programs without advanced physical therapy equipment and machines?

The answer to these questions was primarily through the value of education.

As physical therapists, much of our value comes from what we know and our ability to share that with our patients. We can do a lot for our patients by teaching them about pain management as well as proper dosing of activity, posture, body mechanics, and exercise progressions.

One of the most common questions I get from patients is what should or shouldn’t I do? Will a certain activity make my condition worse? Is it OK to move and be active? We can provide critical guidance to patients even if they are not able to physically come into the office.

Even prior to the Covid-19 pandemic, telehealth was emerging. At our office we already had plans to start a telehealth program this year. We firmly believe that the best and most effective physical therapy treatment occurs in person. However, telehealth would allow us to supplement a patient’s plan of care when they could not come to an appointment because of transportation issues, inclement weather, or scheduling conflicts. A worldwide pandemic was not one of the reasons we considered when anticipating the need to offer telehealth appointments to our patients.

During the Covid -19 pandemic it became immediately clear that we would

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need to put our telehealth program into high gear. We limited in-clinic visits to only those cases with the highest need such as post-surgical patients and those in acute pain. We offered all other patients access to our physical therapists through telehealth appointments.

This has allowed us to do our part in protecting our staff and patients while also continuing to provide the care that patients need to stay on track toward their therapy goals. I have enjoyed treating patients through telehealth and have learned much about the benefits of seeing a patient in their home environment.

I look forward to the day that telehealth is a supplement to our patient’s care

instead of a primary mode of treatment, but I am thankful that modern technology can be used to help our patients get through these challenging times. ORS will continue to do whatever is needed to meet our community’s physical therapy and wellness needs.

Aaron Holly, MSPT, MTC, is the vice president of professional development and the Okemos clinic director at Orthopaedic Rehab Specialists. Reach him at (517) 220-4540.

Home gym: 1

FITNESS

BY JUSTIN GRINNELL

I

n the early part of my lifting career I hardly ever worked out in my home gym. I always enjoyed the atmosphere of an actual fitness facility. It was not just about lifting weights, but also about improving. I felt the excitement of progress as soon as I walked into the gym. It was about forgetting what was going on in life and just attacking my workouts. While school and work were high priorities for me, my schedule still revolved around my workouts.

Fast-forward to now, my life is much different. I do not always have the liberty of working out at the gym, and I own three of them. Now add another obstacle: the COVID-19 pandemic. It has forced all of us to rethink our home gyms and the way we exercise.

We all went from having the luxury of going to many great fitness facilities to whatever we own at home.

The Covid-19 outbreak has caused many people to examine the fitness equipment they have in their basement and see what they need to order so they can hop on one of the many ZOOM workout sessions online.

You don’t have to break the bank to build a home kettlebell gym. You can make a phenomenal home gym if you know how to use a foam roller, kettlebell and jump rope. The old-school method used to cost much more as people were under the impression that they needed a weight machine, cardio machine and a full line of free weights.

Times have changed, and so has training. If you are willing to invest about $100, you can have all you need.

If you want to go the extra step, you still land under $1,500. Considering most treadmills cost more than that, you can get a ton of great equipment for less than the price of a treadmill.

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HOME GYM ESSENTIALS Foam roll and lacrosse ball foam roller

Every home should have a foam roll or a massage ball of some kind. Our muscles accumulate adhesions (knots) from working out, being inactive, or from pain and injury. Regardless of how hard your workout is your muscles need regular massages. I look at foam rolling and soft tissue work as medicine for your muscles. Everyone needs to feel good, and these are the perfect recovery tools to do so. Make sure to buy a firm foam roller and not a soft one.

Foam Roller $19.99, The brand I prefer is Perform Better PB Elite Molded Foam Rollers Lacrosse Ball $3-5 Can be purchased at most sporting goods and large department stores

Kettlebells A lot of my clients have asked, “Which multi-station machines or dumbbell set should I get?” I say none of them.

They are expensive and take up a lot of space. Instead, buy a couple of kettlebells. They take up minimal space and cost much less. You have endless amounts of exercise options with kettlebells that can be regressed and progressed for any fitness level.

If you have not been taught the correct methods for using a kettlebell, I advise you to seek some help before doing so. There are thousands of great trainers available online to help you get comfortable with kettlebells. Find someone that can teach you proper form and technique of the basics: gob-

let squats, Turkish Get-Ups, swings, military press, and rows. These should be the first kettlebell exercises that you master.

Women should start with either an 8-kilogram or 12-kilogram bell and progress to a 16-kilogram bell. Men should start with a 12-kilogram or 16-kilogram bell and then progress to a 24-kilogram bell. I would suggest having both of these size bells and add to your collection as you see fit.

I prefer the Perform Better First Place Kettlebells, $36.95-$96.94

Jump rope Jump ropes have been around for years and years and never really went out of style. The jump rope can fit in anyone’s fitness routine and is convenient for travel. The cool thing about the jump rope is that it improves such a broad range of fitness qualities. Coordination, balance, stability, fat loss and conditioning, just to name a few.

Having a jump rope is also handy for runners and athletes that are injured and need a rest from the constant pounding. The jump rope puts less stress on the joints and still provides excellent ground contact feedback.

Rogue Fitness has some great options starting at $15.00.

Mini bands Out of all of the equipment out there,

mini bands these bands may give the best bang for the buck. You can do endless amounts of hip and core exercises, keeping your body in balance. They are used for everything from rehabilitative

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BY MARIO BALDINO Don’t let a shelter-in-place keep you from quality workouts ever again!

HEALTH

BY JUSTIN GRINNELL

purposes to warm-up exercises. They are extremely affordable and come in a range of difficulty that can reach any fitness level. I suggest buying one of each color so you can use them for many different exercises.

TRX suspension trainer

Perform Better First Place Mini Bands start at $2.50 and go up to $24.50 for a variety package.

THE ESSENTIALS 2.0 If your budget is a little bigger and you want access to more toys, I recommend the following:

TRX suspension trainer The TRX strap is your all-in-one multi-station strength training tool and costs much less than your typical at-home strength training machine stations. All you need is a door jam or sturdy overhead bar to secure it, and you have the best multi-station strength-training tool that money can buy. It is easily stored making it a great space saver for those with a minimal amount of room in their homes. The TRX strap allows for endless exercise regressions and progressions, making it a good fit for beginners and advanced fitness enthusiasts. TRX also does an excellent job providing instructional videos and manuals to get you started.

strength, power, and conditioning, and is a great cross-training tool. It also takes up minimal space and can be moved by anyone when needed.

Price Range $179.95 to $209.95 at Perform Better

Price: $700 - $900 from Perform Better:

Rower, Air Bike, Or Ski Ergometer

There are are many options available when trying to build a home gym, big or small. At the minimum, I think that everyone should have a foam roll, a kettlebell, and a jump rope. After that, it just depends on how much you want to work out at home, how much money you are willing to spend, and how much space you have. You don’t have to spend a lot of money on things that have just one use such as a treadmill or an Elliptical Trainer or a full-rack of dumbbells. Instead, think of exercise tools that are functional and have many different training options.

If you already have a kettlebell, or two, and a foam roller, all you need now is a good piece of cardiovascular equipment to round out your home gym.

Instead of buying a treadmill that will eventually become a clothing rack out of disuse, buy a piece of equipment that will get some practical use. Rowers, Air bikes, and Ski Trainer are the most affordable piece of cardiovascular equipment that gives you the most bang for the buck. It is non-impact, making it ideal for people who can’t run, it burns a ton of calories, requires

Air assault bike

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29

SKIN

How to treat minor cuts Taking care of your cut can lead to faster healing

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uts from a sharp knife or a piece of glass are very common. They often occur while people are preparing food, washing dishes or even crafting. All it takes is a slip of the knife or a dish breaking, and suddenly there’s blood. However, while these types of cuts are startling, most can be safety treated at home, according to dermatologists from the American Academy of Dermatology.

“The most important thing to do is to gently wash the cut to prevent an infection,” said board-certified dermatologist Laura K. Ferris, MD, PhD, FAAD, an associate professor of dermatology at the University of Pittsburgh Medical Center. “Beyond that, most minor cuts and scrapes stop bleeding and heal quickly with a few simple steps.”

To treat a minor cut, Dr. Ferris Chrysalis ad.pdf recommends the following 1tips: 10/25/19

• Wash your hands with soap and water.

• Wash the cut to prevent infection. Use cool or lukewarm water and a mild soap or cleanser to gently remove dirt or debris.

• Stop the bleeding. Apply pressure to the cut using a clean washcloth or gauze. Maintain pressure for one to two minutes or until the bleeding stops.

• Apply petroleum jelly. This will help keep the wound moist for faster healing. Make sure you apply it continuously until the cut heals. To help prevent the spread of dirt and bacteria, consider using petroleum jelly from a tube instead of a jar. Do not apply topical antibiotics.

• Cover the cut with a sterile 11:52 AM bandage. This will help protect

C

the cut and prevent it from reopening. Change the bandage daily, and keep the cut covered until it heals.

• Consider taking over-the-counter pain medication. Acetaminophen can help relieve painful cuts.

• Make sure your tetanus vacci- nation is up to date if your cut is from a dirty or rusty object. If you aren’t sure, contact your primary care doctor.

“Most minor cuts heal in one week or less; however, if your cut is longer than three-fourths of an inch, more than a quarter inch deep, or won’t stop bleeding, seek immediate medical attention,” said Dr. Ferris. “As your cut heals, if you notice any signs of an infection, such as pus or increased redness, swelling or pain, call your primary care doctor or a board-certified dermatologist.”

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www.healthyandfitmagazine.com

BY LISA MARIE CONKLIN

FIT BITS

Five smart ways to start your day...

And feel so much better!

Start your morning sunny side up According to a study published in the International Journal of Obesity, breakfasts that include eggs showed as much as 65 percent more weight loss over eight weeks. And eggs also stabilize blood sugar and squash hunger pains, so you’re not reaching for snacks mid-morning. Scramble with veggies for more fiber or top whole grain toast with eggs and sliced avocado for hearthealthy monounsaturated fats and fiber.

Lace up your sneakers early Realistically, the best time to exercise is whenever you can squeeze it in, but if you’re looking for an added bonus, like more brain power, lace up your sneakers and get at it early. Dr. Wendy Suzuki, author of Healthy Brain, Happy Life and professor at the Center for Neural Science at New York University says exercising first thing in the morning increases neurotransmitters at a time before you really need them for learning and remembering things— like at work or school.

Tap into your circadian rhythms Exercising first thing in the morning benefits the last thing you do at night— sleep. When you exercise early in the morning, your energy levels naturally decrease throughout the day. But don’t worry, it doesn’t mean you’ll be falling asleep at three o’clock. This is a natural progression from a higher body core temperature after your workout to a natural drop in core body temperature during the day. This cooling process nudges our circadian rhythms to prepare us for a restful night’s sleep.

Don’t use up your brain on morning stuff Research tells us most adults do their best thinking late morning. So what good is that information if we’re focusing on early morning stuff, you ask?

Because a lot of us may be using up our cognitive thinking on looking for lost car keys, rushing to pack lunches and making sure the dog gets out to pee, before rushing out the door. Instead of using up all the brain power you acti-

vated when you exercised earlier, create a morning routine. A morning regimen gives you the opportunity to do routine tasks without using up cognitive energy thinking about all the stuff you need to do. We do these everyday tasks without occupying the mind with the details they require. It’s what psychologists call automaticity.

Flood your brain with positive emotions You know those mornings when you

wake up and you just want to stay in bed and throw the covers over your head?

Instead of sucking it up and muddling through your day, write down five things you are grateful for. Stay with me, this works! A 2009 study using MRI images showed that gratitude switches on the hypothalamus—the body control center noted for body temperature, sleep, hunger, metabolism and body growth. The payoff for gratitude (besides thwarting complaining and criticizing) is that it helps all those above mentioned bodily functions work more smoothly. www.healthyandfitmagazine.com

31

HEALTH

HEALTH

BY ERIC HANNAH

Managing your health During a pandemic, make sure to take these steps

D

espite orders to shelter-in-place, many people may have new or recurring, non-pandemic related healthcare needs. The COVID-19 crisis makes prevention and health maintenance a priority. Yet, how do we navigate our healthcare needs when we are being asked to stay home?

Plug into the right resources to stay abreast of the pandemic. There are many sensationalized media sources and click bait on social media. Sources like the World Health Organization (WHO), Center for Disease Control (CDC), and the local health departments have current and fact-based information.

Think primary care first. We have become accustomed to associate healthcare immediately with the hospital. Outside of a clear emergency, the hospital (Emergency Room) should rarely be the first stop. Primary care physicians can assess the problem, even remotely, and provide guidance on

the appropriate next step.

Telehealth is gaining traction. As we stay home, we are acclimating to engaging our neighbors, co-workers, and family via web-based platforms. Enter telehealth. Telehealth is remote access to a medical provider, typically in association with your health insurance plan. In the absence of primary care (off-hours, or if you don’t have one), telehealth is a trusted first step to assess the issue, potentially fill a prescription, and provide navigation guidance. Use of telehealth is also being expanded to several provider types, including behavioral health.

Refill via mail order. During the pandemic, insurers are loosening limitations to mail order and encouraging patients to mail order to support them staying home as well as saving money by purchasing medication in greater quantities.

Use Your Health Savings (HSA) or Flex Spending Accounts (FSA). The CARES Act has broadened the qualified

medical expense rules allowing for more over-the-counter (OTC) products to be purchased using pre-tax money. If you are not sure if you qualify, you should check with your employer.

If you have an employer-sponsored health plan, check with an administrator to learn more about how these features can be accessed. If you have an individual or marketplace plan, your insurance carrier will have this information on their website.

Stay strong, stay healthy.

Eric Hannah is the president and chief catalyst at Mode Health. Mode Health provides agile employee benefits for the modern small business by focusing on health literacy and healthcare navigation first, insurance second. Reach him at (517) 899-3404.

www.mymodehealth.com I (517) 899-3404 Agile employee benefits for the modern small business

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www.healthyandfitmagazine.com

BY KATHLEEN GREGG

HEALTH

It’s all perspective Choose to be happy and live life!

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simple shift in attitude can help us recognize the hidden potential for fulfillment in every event.

There is no secret recipe for happiness and contentment.

The people who move through life joyously have not necessarily been blessed with times of abundance, love, success, contentment, and prosperity.

They have been blessed with the ability to take the circumstances they’ve been handed and make them into something great. Our personal realities are colored by perception. Delight and despair come from within rather than without.

Situations we regard as fortuitous please us, while situations we judge as bad cause us no end of grief. Yet if we can look at all we have accomplished without dwelling on misfortune and make each new circumstance our own, the world as a whole becomes a brighter place. A simple shift in attitude can help

tendency is to focus on the negative and assume the positive will care for itself.

Life can be no more than what you make of it.

I encourage you to make the conscious decision to be happy. We must learn to observe life through the eyes of a child seeing everything for the first time. Strive to discover the dual joys the rich insights in each stage of your life’s journey.

As you began to gradually shift your perspective, your life will begin to be filled with happiness and contentment.

us unearth the hidden potential for personal and outer world fulfillment in every event, every relationship, every duty and setback.

Our world is often an unpredictable and chaotic place, and our human

Dr. Kathleen Ireland Gregg is a Naturopath/Physcotherapist at Health Matters: A Center for Wellness. Reach her at (517) 641-8000 or email: drgregg@healthmattersmi.com

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33

HEALTH

‘Text neck’ means trouble Looking at your smart device can wreak havoc

T

ext neck is the nickname for all the back, neck and spinal issues affecting those who spend too much time on their cell phones and mobile devices. It is due to the constant hunching over people do to peer into their mobile screens, which malforms the spine. Physicians are reporting children as young as eight years old are affected.

Collectively, Americans check their smartphones over 8 billion times per day. And young adults age 18 to 24 send or receive an average of 109.5 text messages on a typical day.

“Just look at any crowd of young people, chances are most are exhibiting very poor posture from tilting their head down to read their device. This forces their neck and back muscles to work at awkward angles - just to keep the body upright, and pain and strain is often the result,” says Robert Gearhart, an operating room nurse and co-inventor of Body Aline (bodyaline.com),

an exercise machine designed to strengthen the back and realign the spine.

He says the best way to check your mobile device is to stand up straight and look at your device at eye level instead of reading it next to your torso, which usually results in your chin going down towards your chest.

Or lie on your stomach when spending long periods of time on your phone. This provides a safe and natural passive isometric exercise to restore the natural curve to the neck.

Of course, it is not just mobile devices that can give a person back problems – there are many causes and some, such as arthritis, have no easy answers.

However, Gearhart says frequently the cause of back pain can be something that can be adjusted with proper lifestyle choices, such as: Take breaks from desk jobs.

When working at a computer, take a

short break every 15 or 20 minutes, then move around and change your body and head positions.

Adjust your workspace. Set your computer monitor at eye level. Raise your smartphone to eye level rather than lowering your head. Get a tablet holder to elevate your device close to eye level. If possible, get a standing desk or an ergonomic chair. Don’t slouch at your desk.

Use voice-to-text as often as possible. This cuts down on the amount of time you are looking down at your phone.

Hold your phone at eye level. Do not look down and allow your chin to move towards your chest when you are on your mobile device. This causes the back of the neck to support the head instead of the shoulders.

“Taking some preventative measures,” Gearhart says, “is much easier than trying to treat a spine that is already out of alignment.”

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www.healthyandfitmagazine.com

SKIN

Gardening this spring?

Dermatologists share tips to prevent skin problems

A

s the days get warmer and more people head outdoors to garden or do yard work, dermatologists from the American Academy of Dermatology are reminding the public to take a few precautions. Although gardening can be an enjoyable activity for many, they say, it can take a turn for the worse if you injure yourself, come into contact with a poisonous plant or have an allergic reaction.

“Adverse skin reactions from gardening are very common and may include bug bites and stings, plant-induced rashes, and cuts and infections,” says board-certified dermatologist Sonya Kenkare, MD, FAAD, who works in private practice in Evergreen Park, Illinois. To prevent skin problems from gardening or yardwork, Dr. Kenkare recommends the following tips: Wear protective clothing. Everything from the plant’s sap to its thorns or spines can injure your skin. Moreover, touching certain plants can cause an allergic skin reaction. To protect your skin, wear pants; a shirt with long sleeves; socks; shoes that cover your feet, such as running shoes; and thick gardening gloves.

Protect your skin from the sun. Before going outdoors, apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all exposed skin, and make sure to reapply every two hours. Keep in mind that since no sunscreen can block 100 percent of the sun’s harmful ultraviolet rays, it’s also important to seek shade and wear protective clothing, including a widebrimmed hat and sunglasses with UV protection, whenever possible. Avoid gardening between 10 a.m. and 2 p.m., when the sun’s rays are the strongest.

Look out for poison ivy, oak and sumac. These plants cause a rash in about 85 percent of people who come into contact with their oil. To prevent a rash, learn how to recognize these plants, as each has its own characteristics.

You may also want to consider using a skin care product called an ivy block barrier. This product, which contains bentoquatam, helps prevent the skin from absorbing the oil that causes the rash. Make sure to apply the block

15 minutes before going outside, and reapply it after four hours. Keep in mind that the oil from these plants can also stick to your gardening tools or clothing and then transfer to your skin if you touch them.

Take precautions against pests. Wear fragrance-free products, as overly fragrant products, especially perfumes and body sprays, can attract bugs. If you find a bug on your skin, flick it off rather than kill it, as this can prevent the bug from biting or stinging. You can also use insect repellent; however, avoid products that contain both insect repellent and sunscreen. These products should be used separately, as sunscreen needs to be applied generously and often, whereas insect repellant should be used sparingly. In addition, check your entire body for ticks after gardening.

Read the labels on gardening products before using them. Many products, such as insecticides and weed killers, can have adverse effects, ranging from

a mild rash to severe burns, if used incorrectly. In rare cases, people have developed life-threatening injuries.

Follow all precautions on the labels of these products.

Treat wounds right away. If you have a minor injury, such as a small cut or a puncture wound from a thorn, it can be tempting to ignore it and keep working. However, even a minor wound can become infected. Immediately treat the wound by washing it with soap and water and applying plain petroleum jelly.

Then, cover the wound with a bandage and change into clean gloves before continuing to garden. Make sure to clean the wound and change the bandage every day until the injury heals.

Shower and change into clean clothes immediately after gardening. Sap, pollen and other parts of plants can get on your clothes and body. To protect your skin, shower and put on clean clothes immediately after gardening. Make sure you wash your clothes before wearing them again. www.healthyandfitmagazine.com

35

GENERATION ‘US’

BY TOM MATT

Better your odds Boosting your immune system could mean the difference active lymphatic system is the key to a strong immune response to invading infections and viruses.

An alkaline environment in the body is the most ideal for the drainage of the lymphatic system. When we experience stress, cortisol (a stress-fighting hormone) is released, causing metabolic acidosis. Cortisol’s acidic nature can cause a breakdown of lymphoid material, suppressing our immune function, reducing the circulation of protective antibodies and promoting fat gain.

The lymphatic system plays an integral role in the immune functions of the body. It is the first line of defense against disease. A key contributor to the performance of the lymphatic system is movement. Unlike the circulatory system that has the heart as a pump, the lymphatic system requires movement to circulate the lymph fluid throughout the body. Maintaining fluid transport in the lymph vessels requires activity and movement from us. Poor lymph circu-

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lation ends in inflammation or disease, so it is vital to make lifestyle changes to keep the lymph system healthy.

Exercise is the answer. Better odds, baby! Try these: Exercise regularly Walk Jumping (I love jump rope) Deep breathing Water, water, water Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

LL

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ne key in our new world is having the strongest immune system possible. On my radio program, I had a guest named Dr. George Bartzokis. He is a Psychiatrist and Neurologist at UCLA and a very early contributor to our program. “Doctor George,” as I called him, taught me the concept of better odds; how having the best odds in life, in regards to your health, could make or break your life.

Boy, do his words ring true today.

Better odds begin with a strong immune system. There are several ways to incrementally help yourself to a stronger foundation, however, I believe the lymphatic system is the mortar to our health’s foundation. The lymphatic system is a web consisting of tissues and organs that help rid the body of toxins and waste materials. The central function of the lymphatic system is to transport lymph, a fluid containing infection-fighting white blood cells, throughout the body. A robust and

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BY GRETCHEN MORSE

MIND

Breathing can help Stay healthy. Neurofeedback will be there when it’s time to re-open

L

ike many other small businesses, we have had to temporarily close our doors due to the Covid-19 outbreak.

It is a very difficult decision; weighing the safety of one’s clients, the ethics of helping to “flatten the curve” and slow the pandemic, and at the same time not be able to provide therapeutic services to those in need. Many other business owners face similar difficult choices.

Our neurofeedback work helps measure, balance and optimize the brain and nervous system, which can help a wide range of cognitive, emotional, and physical symptoms. However, we can’t do it remotely.

So, while sheltering in place, we’re enhancing our skills through online workshops and case studies. We are also in contact with our clients, asking how they are doing, and sending weekly updates that include resources for mental health, diet, and even some humor thrown in.

We encourage people to move, as feelings need to be metabolized, just

like food. Getting outside can help things feel a little less oppressive, as well. We remind our clients to practice breathing techniques, to help balance the nervous system. Our favorite is “Ratio Breathing,” which helps enhance the part of the nervous system that calms us.

You see, when we breathe in, our sympathetic (activating) nervous system kicks up a bit. Every time we breathe out, our parasympathetic (relaxing) system is more present. By simply elongating our outbreaths, we can emphasize the calming part of our nervous system. So, you might try breathing in for four counts, and out for seven. Do this two times a day for five minutes. The exercise is particularly helpful when you start to feel your anxiousness amp up, as it can often prevent it from spiraling into something more.

We look forward to a time when we – and the rest of the world – can move about again without fear of Covid-19.

When we re-open, we will have extra safety measures and procedures in place,

We’re looking for the next cover of Healthy & Fit Magazine.

Is it you?

If you’re 24 or above, live in the Greater Lansing area and live a healthy and fit way of life, you may qualify to be a future cover. Contact Erica via her web site or call her to find out more.

Erica Spencer Photography espencer.net • 517.980.4951

including extra screening of clients and staff, enhanced sterilization, and everyone will be asked to wash hands and wear masks. We are looking at special air cleaning systems, as well.

We look forward to seeing our current and any new clients, helping them to settle their original symptoms, and any new ones as a result of the pandemic.

Neurofeedback is well-used for trauma and stress, and we anticipate it being instrumental in helping in the aftermath of this pandemic. In the meantime, we send a heartfelt wish for good health and resilience to all.

Gretchen Morse, DMA, is Board Certified in Neurofeedback and serves on the Board of the Midwest Society for Behavioral Medicine and Biofeedback. For information, call her at 517/290-4965, visit her website at www.mmneuro.com , or “Like” Mid-Michigan Neurofeedback on Facebook.

HEALTH

Hand washing Moisturize after washing your hands to be extra thorough

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A

s the number of COVID-19 cases continues to climb, health officials have been urging Americans to wash their hands at every opportunity. Hand washing is critical to the effort to stop the spread of the virus. However, a side effect of frequent hand washing is dry skin that can flake, itch, crack and even bleed, say dermatologists at the American Academy of Dermatology, making consumers more susceptible to germs and other bacteria. Fortunately, there are simple precautions you can take to avoid excessive dryness due to handwashing.

“Repeatedly washing your hands without moisturizing them can lead to excessively dry and cracked skin,” says board-certified dermatologist Carrie L. Kovarik, MD, FAAD. “This can cause open wounds in the skin that can allow in bacteria and other germs, making moisturizing a really important step after hand washing, especially if you’re prone to dry skin or conditions like eczema.”

To reduce your risk of dry, cracked skin caused by frequent handwashing, Dr. Kovarik recommends the following tips: Wash your hands using lukewarm water. Wash with soap and water for at least 20 seconds — making sure to get between your fingers and around your nails. Always wash your hands after using the restroom, visiting a public place, and after blowing your nose, coughing or sneezing.

Moisturize immediately after washing your hands.

Moisturizing while your hands are still slightly damp helps lock in the moisture on your skin. Wash your hands, pat them dry, and then rub a pea-sized amount of moisturizer over your hands. Make sure to get the product onto the tips of your fingers, as that area can be prone to dryness and cracking.

Use moisturizers that contain mineral oil or petrolatum. Look for moisturizing ointments and creams — the ones you squeeze out of a tube — as these are more effective than products you pump out of a bottle. Make sure they are fragrance- and dye-free, as these are less irritating. If more relief is needed for dry skin, dab petroleum jelly on your hands before bed.

When soap and water aren’t available, use hand sanitizer, followed by moisturizer. The CDC recommends using a hand sanitizer made with at least 60% alcohol to effectively kill germs. Since these can be drying, it’s important to moisturize afterwards to maintain hydration. However, after applying hand sanitizer, make sure your hands dry completely before applying the moisturizer.

Don’t believe everything you hear or see online.

Contrary to statements being made on social media, using moisturizer after washing your hands does not negate your hand-washing efforts, and there is no evidence that using hand sanitizer makes you more vulnerable to infections or viruses. If you have questions about how to wash your hands or use hand sanitizer or moisturizer, ask your physician.

“Remember, even if your hands are dry, continue to wash them as doing so can remove harmful bacteria and viruses,” says Dr. Kovarik. “If nothing seems to be treating your dry skin, see a board-certified dermatologist as you may require a prescription cream or ointment. Dry skin can also be a sign of an underlying medical condition, such as eczema, and a dermatologist can give you a proper diagnosis.”

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BY MORGAN CEJA

HEALTH

Healthy habits Make positive changes with the 21-day method

W

e have all been there: making health resolutions, with the best of intentions, that just don’t seem to last very long.

This year, set yourself up for success and take it one step at a time.

In order to make a lasting change we need to take a look at our daily habits. One thing I tell my clients to do is make a list of habits you know you need to change in order to meet your goals.

Changing daily habits can be hard.

Instead of trying to change your life in a day, take it slow. Focus on just one thing at a time.

A good example is people who struggle with pop and sugary drinks.

Make it your goal to go 21 days without a sugary drink. Studies have shown it

choice. Make this the year of improving and stop taking the easy way out. Turn down the chips, sugary drinks, and fast food.

There is always a better choice. Get a salad instead of the large burger with fries. Every good choice you make adds up! Progress is progress, no matter how small the victory is. takes a minimum of 21 days to break a habit. After 21 days, move onto the next habit and repeat the 21-day method.

Using the 21-day method has been proven to break old habits. In the world of instant gratification it’s harder than ever to turn down the easy

Morgan Ceja is a certified personal trainer at Anytime Fitness in Haslett. Reach him at 517.977.1444.

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