Healthy living 01-22-15

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HEALTHY LIVING January 22, 2015

e r a C h lt a e H y r a im Pr

Offering: • Immunizations • Sports, DOT Physicals • Immediate Care

Open 7 Days A Week Including Holidays

(Suturing, Biopsy, Casting)

2 Locations

The Merrill Clinic The Bonanza Clinic

125 North Lincoln Street, Merrill, OR 31863 Highway 70, Bonanza, OR 541-798-5073 & 541-798-5074 541-545-1820 & 541-545-1821 M-F 9am - 1:30pm, M-F 2pm - 6pm Sat 9am - 1pm

X-Ray Facility Available at Both Locations

Thomas Koch M.D.

Kathie Lang M.D. Certified Medical Examiner for DOT Physicals

Laura L. Moore M.D. J Eric Brunswick M.D. Certified Medical Examiner for DOT Physicals

Licensed Physician on Duty • On Site X-ray, Lab, EKG Evaluation • Treatment • Physicals • Occupational Health Services Sports Physicals • DOT Physicals • Drug and Alcohol Screening

Michael A. Sheets, FNP Family-Centered Primary Health Care

541-883-2337 • 3737 Shasta Way Suite A

• Women’s Health Care • Well Child Check-ups

We are always happy to see your friends and family.

Bowling is a Great Recreational Winter Sport Where Friends and Family come Together

New patients welcome.

Complete Eye Care • • • • • • • • • • • • • • •

Scott Stevens, M.D. Jennifer Springstead, O.D. Physician/Surgeon of the Eye

Preventive Eye Care • Cataract Surgery Functional and Cosmetic • Eyelid Surgery Cornea Transplant • Glaucoma Care Diabetic Eye Care Wet and Dry Macular Degeneration Care LASIK co-management Mark Fay, M.D. Physician/Surgeon Optical Lab Dispensary of the Eye Glasses and Contact Lenses ® Functional and Cosmetic Botox ACRYSOF® RESTOR®, Mulitfocal IOL ACRYSOF® Toric, Astigmatism Correcting IOL Crystalens®, Accomodating IOL EYELEA® (Aflibercept Injection) Lucentis® (Ranibizumab Injection) & Avastin® (Bevacizumab Injection)

Optometrist

Edwin Tuhy, O.D. Optometrist

CALL & BOOK your Birthday Party in Advance!

Open Play Available Now

Financing available through Care Credit® and Chase Health AdvanceSM

Outpatient Surgery in Association with Klamath Surgery Center

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3319 S 6th St 541-885-5536

2640 Biehn St., Suite 3 Klamath Falls, OR 97601 541.884.3148

PAGE 22 • THE NICKEL • JANUARY 22, 2015 • 2117 SOUTH 6TH STREET, KLAMATH FALLS, OR 97601 • (541)883-2292 • FAX (541)882-7716

Easy ways to start living healthier every day We’re Committed to Exceeding Your Expectations 5522 South Sixth Street Klamath Falls, OR 97603 www.gnc.com • (541) 850-4462 Store Hours: Mon-Fri 9-7 • Sat 9-6 • Sun 12-5

Howard’s Drugs More Than a Pharmacy

• Ambassador Greeting Cards • Bushnell Binoculars & Scopes • Gifts • Cameras • Jewelry • Kodak Picture Makers for Digital Photos

(541)947-2141 101 North “F” St., Lakeview

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Contrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change.

When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day.

• Eat more fruits and vegetables.

One of the best and easiest ways to live healthier is to begin eating more fruits and vegetables. Instead of unhealthy snacks like potato chips and cookies, snack on a piece of fruit, and never sit down to a meal unless you include some vegetables to go along with the main course. Studies have shown that men and women whose diets are high in fruits and vegetables are less likely to develop certain types of cancers, including cancers of the digestive tract. In addition, the United States Department of Agriculture notes that people whose diets are rich in fruits and vegetables have a lower risk for heart disease, including heart attack and stroke.

• Slow down your eating routine.

Some people may already be eating the right foods, but they may just be eating too much of them. It takes time for your body to let you know it’s had too much to eat, so eating too fast can increase your risk of overeating. While eating, try to limit distractions that can take your attention away from how much you’re eating. If you’re always watching television or checking emails on your phone while eating, try a few days of distraction-free, careful eating, and you may find yourself eating less and feeling more energized after a meal.

• Skip the second glass of wine.

The much publicized medical benefits of wine are somewhat misleading. According to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. ThatÕs because alcohol and antioxidants found in red wine have been shown to increase levels of high-density lipoprotein, often referred to as ‘good’ cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host of serious health problems. If you already drink wine, limit

yourself to one glass per day. If you are not a wine drinker, then it’s important to note that many doctors believe the potential benefits of drinking wine do not outweigh the potentially negative consequences associated with alcohol consumption, which include neurological problems and an increased risk for heart disease.

• Get more sleep. Inadequate sleep affects the body in a variety of ways. Many people are aware that one poor night’s sleep is certain to affect their energy levels the following day, but fewer may know of the link between sleep duration and chronic disease. For example, the Harvard Medical School notes that studies have linked insufficient sleep to type 2 diabetes, as the bodyÕs ability to process glucose can be compromised by poor sleeping habits. Other medical conditions that have been linked to insufficient sleep include obesity, heart disease and mood disorders.

While you might be proud of your ability to function on minimal sleep, the longterm effects of insufficient sleep can be dire, so be sure to get at least seven hours of sleep each night.

Choosing to live healthier does not mean you need to completely overhaul your existing lifestyle. In fact, you can make several easy everyday changes to dramatically improve your overall health.

Including more fruits and vegetables in your diet is an easy and effective way to improve your overall health.

See How Much You Can Save

Get Greater Value From Medicare

541-273-0238

TOLL-FREE: 877-672-8686 TTY: 800-735-2900

541-887-8999 2967 Washburn Way, Suite B

VISIT US ONLINE

www.ATRIOhp.com

2909 Daggett Ave., Ste. 250 | Klamath Falls

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The benefits of resting between workouts Exercise enthusiasts often find it hard to break from their workout routines, even if that respite is just a single day for ordinary rest and recovery. But athletes who forgo rest will almost certainly suffer the consequences, which can include illness, injury and fatigue.

When working out is part of a regular routine, it’s easy for men and women to get in a groove and want to continue that groove by continuing to exercise every day. But periodic rest boasts plenty of benefits that will improve long-term performance and greatly reduce your risk for injury or illness.

• Recovery: Muscles need time to recover, so build in at least one day off per week so your body has time to heal.

If you are unsure of when to take a day off, try checking your resting heart rate in the morning after a few days off from your workout routine. Take your pulse the moment you get out of bed, and remember that number going forward.

On days when you need to know if your body has recovered, take your resting heart rate once again. If the number is roughly 10 beats higher than it was when you measured after a couple of days off, then your body likely needs more time to recover.

• Illness risk: Regular exercise strengthens the immune system, making it easier for the body to fend off colds and other illnesses. But if you

overdo it with your workout routine, that exercise starts to have a countereffect on your immune system, weakening it and making you more susceptible to illness. So periodic rest not only helps your muscles recover but also ensures your immune system is not compromised.

• Performance: Competitive athletes may think that out-training their opponents gives them an edge, but overdoing it with training regimens can actually compromise their performance.

As you go longer and longer without taking a break from your exercise routine, your body grows increasingly fatigued, and that fatigue will ultimately have an adverse effect on your performance, not to mention greatly increase your risk of injury.

• Effectiveness: Rest also helps make workouts more effective. The body needs time to rest and repair after a workout, but this downtime also gives the body time to adapt to exercise.

When a body is overloaded, it has no time to adapt, making the workouts less effective. A body that begins a workout rested and free of fatigue has a better chance of benefitting from a workout than one that hasn’t been given the opportunity to rest and recover. By allowing your body time to adapt, you’re increasing the effectiveness of your workouts.

WE ARE THE Y. COME JOIN US! The Annual Give a Little—Get a Lot Membership Special begins January 2, 2015!

Bring in 15 cans of food for the Klamath Lake County Food Bank and your fee is waived when you sign up for a monthly auto-draft membership.

Our YMCA all-inclusive facility provides members with • Free Fitness & Aquatics Excersize Classes • Reduced Rates on Youth Sports, Swim Lessons for all ages & Childcare Programs • Locker Rooms with Showers & Dry Sauna • Childwatch while you work out Sing up now! Membership special ends Jan 31, 2015

New Patient Special

$119

00

Includes: • Cleaning • Complete Exam • Full Mouth X-Ray (value $308) *New Patients Only Expires Feb 27, 2015

Fred Daum D.M.D.

Klamath Dental Care, Inc. THE YMCA OF KLAMATH FALLS 1221 S. Alameda Avenue, Klamath Falls, OR 97603 541.884.4149 www.kfallsymca.org

5232 South 6th Street • Klamath Falls (541) 884-9339

www.klamathdentalcare.com

PAGE 24 • THE NICKEL • JANUARY 22, 2015 • 2117 SOUTH 6TH STREET, KLAMATH FALLS, OR 97601 • (541)883-2292 • FAX (541)882-7716

Routine, urgent and consultative gynecologic care No-incision female sterilization Management of abnormal bleeding Minimally invasive surgery and hysterectomy alternatives Specialty obstetrical care including management of high-risk pregnancies