Fit Mind & Body

February 2019 A Special Supplement to and

Staying Sharp

How to remain mentally during the workday

fresh

How to Overcome workout boredom

Understanding Depression and its triggers & symptoms

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

Did you know?

Brief breaks during the workday can dramatically improve one’s ability to focus on a task.

A 2011 study published in the journal Cognition found that brief mental breaks can improve focus on a prolonged task. The study’s authors tested participants’ ability to focus on a repetitive computerized task for 50 minutes under various conditions. The control group performed the task without breaks or diversions. The switch group and non-switch group memorized four digits before performing the task and were directed to respond if they saw one of the digits on the screen while performing the task. The switch group was the only group to be presented with the digits twice during the experiment, and both groups were tested on their memory of the digits at the end of the task. Most participants’ performance declined considerably over the course of the 50-minute task. However, the performance of those in the switch group

did not decline at all, as the two brief breaks to respond to the digits allowed them to maintain their focus throughout the experiment. The researchers behind the study concluded that the switch group’s performance was steady because the brain is built to detect and respond to change, and its performance will actually suffer if it must maintain prolonged attention on a single task without taking a break. Professionals with a lot on their plates may see their performance improve by taking frequent mental breaks throughout the workday.

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Stay mentally fresh during the workday Stress management strategies How to overcome workout boredom Another reason to quit smoking 3 tips to overcome everyday aches and pains Understanding depression and its triggers and symptoms

Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

West Shore Community College Recreation Center Public Membership Rates Single Adult $315 / year $160 / 4 months $45 / 1 month

Daily $6 individual $5 senior 60+ $20 family

Family

(up to 5 members**)

$435 / year $220 / 4 months $70 / 1 month

Seniors (60+) Regular Rates $200 / Year $100 / 4 months $30 / 1 month

**All family memberships cover a family of up to five (5) members. Please inquire about additional costs at the Recreation Center office.

West Shore Community College Recreation Center (231) 843-5543 www.westshore.edu

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

Stay mentally E fresh during the workday

nergy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon.

Waning mental sharpness as the workday progresses can compromise productivity, making it more difficult for workers to complete projects on time. That, in turn, can contribute to stress. In fact, in its “2017 Stress in America” survey, the American Psychological Association found that 58 percent of Americans say work is a significant source of stress. Staying mentally fresh during a workday can pay a host of benefits, and the following are just a few ways to maintain mental focus until quitting time.

Exercise regularly. The physical benefits of routine exercise are well documented. But even the most ardent fitness enthusiasts may not realize just how big an impact physical activity is having on their brains. The Harvard Medical School notes that exercise stimulates regions of the brain that release a chemical called brainderived neurotrophic factor, or BDNF, which rewires memory circuits so they can function better. A stronger memory can help workers recall project details and deadlines more easily, even as the workday draws to a close.

Avoid the “quick fix.” Relying on a beverage

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or snack to provide a quick mental boost may end up compromising your mental sharpness.

Foods and beverages that are high in sugar may provide an immediate energy boost, but that spike is almost instantly followed by a crash that can adversely affect your mental sharpness.

Stick to healthy snacks, such as fruits and vegetables, and avoid late afternoon cups of coffee, which studies have shown make it harder to fall asleep at night, thereby compromising your energy levels the next day.

Take a walk outdoors. Spending some time outdoors during a lunch break, or even a quick, post-lunch stroll around the office grounds, can provide a break for the brain. That break can help the brain refocus, improving productivity as a result. One great way to get outdoors during busy workdays is to conduct meetings outside when the weather permits. This gives everyone a chance to recharge their brains in the great outdoors, and few people would prefer a dusty conference room to a nearby park or picnic area outdoors.

Various strategies can help working professionals maintain their mental sharpness throughout the workday.

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Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

BIRCHWOOD

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Danielle Baysinger Owner Phone: 231-723-7343 • Cell Phone: 231-499-5811

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Stress management strategies

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Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

tress is an issue that knows no geographical boundaries. The Regus Group reports that stress levels in the workplace are rising, with six in 10 workers in major global economies experiencing increased workplace stress. Workers forced to take on too much work or those tasked with performing jobs beyond their abilities might not be able to do much to quell those demands. However, they can employ various strategies to manage their stress.

Embrace planning. A 2011 survey from psychologist Robert Epstein asked more than 3,000 participants in 30 countries which stress management technique was most effective at helping them overcome their stress. Epstein discovered that participants felt planning was the most effective way to manage their stress.

Planning is essentially a proactive approach to managing stress and fighting it before it even starts. Smartphone apps make it easier than ever to schedule your time. Utilizing such apps or opting for the more traditional route by using a day planner can be a highly effective way to manage stress.

Practice cognitive reframing. Cognitive reframing is another effective stressmanagement technique that involves changing the way you look at something so your experience of it changes. Psychologists note

that cognitive reframing is effective because the body’s stress response is triggered by perceived stress and not actual events. So by reframing the way you perceive a potentially stressful event, you can change your body’s response to it. This technique is most effective when people are mindful of their thoughts, particularly those that might be negative or stress-inducing.

Take breaks. A heavy workload may compel people to sit down at their desk and keep working until quitting time. However, that approach takes both a physical and emotional toll. Sitting for long periods of time without getting up not only increases a person’s risk for various diseases, but it also can contribute to something known as decision fatigue. Decision fatigue occurs when someone must make frequent decisions throughout the day. Without a break, such persons’ abilities to reason becomes compromised, and they may end up making poor decisions or feeling less confident in their decisions, which may increase their stress levels.

Frequent breaks, even if they’re just brief walks to get a glass of water, can help avoid both the physical and emotional effects of stress.

Stress affects people across the globe. Learning to manage it can make people happier in both their personal and professional lives.

C E L E B R AT I N G 1 0 Y E A R S O F S PA P E R F E C T I O N Celebrate 10 years of Crystal Spa by treating yourself to the Crystal Spa 10th Anniversary Package. Relax and unwind with a glass of champagne and 100 minutes of specialized treatment, plus a massage or facial enhancement. For only $189 Sunday-Friday, and $209 on Saturday, choose from the following services: Select Two:

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

We can help you

live better.

With improved medicine and better education about how to care for ourselves, we can live longer - and healthier, too. But it takes a little help and know-how.

Renee Dorr MSN, APRN, FNP-C

That’s why we’re here in town. To help you and your family get - and stay - healthy.

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We offer complete medical and dental services. Uninsured? We offer a sliding fee scale based on income, and in-person application assistance for Medicaid by appointment.

Why not take advantage of our years of experience? Call us today!

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Manistee 231-398-2258

Open M/W/Th 8-4:30, Tues 8-7 We are located at 6051 Frankfort Hwy (M-115), in the Benzie-Leelanau District Health Department Buiding.

Open 8 to 4:30 Monday-Friday We are located at 2840 Orchard Hwy. next door to the Next Generation Learning Center

We accept most insurance, Medicare, and Medicaid for children and adults. Visit us anytime at www.nmhsi.org

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Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

RIEMER EYE C

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Over the last 20 years, Riemer Eye Center has provided a full range of eye care for adults and kids throughout Northern Michigan. Our goal is to provide each patient with personalized eye care services. The selection of designer eye wear and contact lenses is unmatched in the area — at an affordable price. Come in and browse in any of our Optical centers, no appointment necessary.

Now, all your eye care needs can be met close to home. From Manistee to Cadillac and Ludington to Shelby, our team strives to provide you with timely visits and the courtesy you deserve.

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

How to overcome workout boredom

E

ven the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym.

Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies.

Join a sports league. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts

provide great exercise and opportunities to meet other fitness-minded people.

If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days.

Take along your tablet. Many fitness facilities now include WiFi internet access with the cost of a membership.

People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise.

Periodically change your regimen.

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9:00am - Level 1 Yoga 10:30am - Beginner’s Yoga

Top 3 Reasons To Start Practicing Yoga

It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise.

Set new goals. Boredom with a workout regimen sometimes creeps in because

Another reason to quit smoking

1. Flexibility 2. Stress Relief/Reduction 3. General Fitness/ Conditioning

Other Benefits of Yoga 1.

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Balance Strength Mental clarity Positive impact on health Compliments other activities/sports Now you ca purchase classn es and packages online!

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358 River Street Manistee 231-398-9620

www.yogainmanistee.com

people have achieved their initial fitness goals and haven’t set new ones.

Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick.

Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.

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moking has been linked to many different illnesses. It’s widely known that cigarette smoke can impact respiratory and cardiovascular health, but there may be a new reason to quit, particularly for those plagued by

chronic inflammation. Researchers at Sweden’s Umea University, in collaboration with researchers in the United States, found that nicotine strongly activates immune cells to release DNA fibers decorated with pro-inflammatory molecules called neutrophil extracellular traps, or NETs. Continuous exposure to NETs can harm tissues and may explain why smokers are vulnerable to inflammatory diseases. NETs have been implicated in several inflammatory diseases, such as arthritis, cancer and small vessel vasculitis. This evidence presents yet another reason why people should quit smoking and avoid secondhand smoke, or never begin smoking at all.

Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

Dr. Hybza is committed to helping you achieve your optimal health. He says,”Regular chiropractic visits can have a positive impact on a person’s overall health. Chiropractic health care can help a person function at a much higher level.

We can implement a treatment plan designed to help ease the pain and suffering a person is experiencing.”

Dr. Hybza is very pleased to have on-site massage services provided by Brooke Sage LMT. Massage therapy is often used before or after chiropractic treatment and can help increase circulation, boost the immune system and decrease muscle tension.

Massage helps to reduce your stress and revives your energy. Brooke, our professional massage therapist will release your tight muscles, which helps you feel better and prevent injury. Your body will undergo big changes as your muscles return to their relaxed state. Your mind and whole being relax as your muscles unwind Dr. Hybza has been relieving pain for over 24 years. Begin your road to feeling better with Spinal Manipulation adjustments. “Chiropractic patients enjoy increased flexibility, improved posture, improved or eliminated pain, a more relaxed and calm state and an enhanced energy level- in short, an improved overall quality of life.” Discover Wellness We are also a proud Nutritional Partner with Standard Process. Whole Food Supplements since 1929

Edward P. Hybza, D.C.

331 4th Street, Manistee • 231-723-7743

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

3 tips

to overcome everyday aches and pains

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ain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain.

Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome.

1. Begin a well-rounded exercise regimen.

Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and helps build a strong core. A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their

physicians about which exercises they should do and which they might want to avoid.

2. Employ RICE.

RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between

rounds of golf or other competitive and/ or repetitive activities. If tendinitis flares up, take some time away, icing any sore areas, wrapping them in bandages, and elevating them while resting. Athletes rarely want to sit on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis.

3. Recognize your body may develop some limitations.

Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training. But they may need to scale back on the intensity with which they perform such activities.

Doing so can prevent the kinds of muscle strains associated with aging.

Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.

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Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

Understanding depression and its triggers & symptoms M any people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression.

Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment.

Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder.

Why do I have depression?

Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression.

Depression also may be caused by physical conditions. The WHO says cardiovascular disease can lead to depression.

What are the symptoms of depression?

The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won’t go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately.

The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse.

Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.

Bring the whole family to the Supplement to MANISTEE NEWS ADVOCATE • February 13, 2019

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Bring the whole family to the Bring the whole family to the

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February 13, 2019 • Supplement to MANISTEE NEWS ADVOCATE

Move More.

Feel Amazing.

Live Well.

Whether you’re seeking new ways of staying strong in mind and body or you’re just starting to explore a more active lifestyle, Munson Healthcare’s high-quality, close-to-home facilities help you pinpoint – and achieve – your health goals. We invite you to visit our fitness centers in Manistee and Frankfort, where you’ll experience expert instruction and guidance, engaging and motivating classes, and top-notch fitness equipment.

Get the most out of your workouts (and have fun along the way!) by giving us a call or simply stopping by one of our facilities:

Manistee Health & Fitness 1345 E. Parkdale Ave., Manistee Open 7 days a week!

Monday - Thursday, 5:30 am - 9 pm; Friday, 5:30 am - 8 pm Saturday, 8 am - 4 pm; Sunday, noon to 4 pm munsonhealthcare.org/manistee Call 231-398-1520 for rates and specials.

Betsie Hosick Health & Fitness Center 102 Airport Rd., Frankfort Open 7 days a week!

Monday - Friday, 6 am - 8 pm; Saturday - Sunday, 8 am - 3 pm munsonhealthcare.org/pomh Call 231-352-9661 for rates and specials.