2020 Health & Wellness by High Desert Media Group

A Publication of The Victor Valley Daily Press March 1, 2020

2020

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Strategies to get back in a good mood

How to speed up metabolism

Published and copyrighted 2020

Effective ways to reduce asthma attacks

Some surprising health benefits of caffeine

by the Daily Press, 13891 Park Ave., Victorville, Calif. 92392

Simple ways to fight back against fatigued eyes

General Manager: Steve Nakutin

The benefits of including yoga in your exercise routine

3 secrets to making morning workouts a reality

How to treat muscle cramps and prevent their recurrence

Exercising after injury

How to prevent injury when exercising

Find health foods while on the go

Diet and exercise needs change as we age

Advertising Team: Cynthia Brudnak, Andrea Dunn, Danial Gardner, Anthony LaCapria, Megan Martinez, Lisa Woodhart.

Daily Press • March 1, 2020

Strategies to get back in a good mood Exercise can alleviate anxiety and stress, two common culprits behind bad moods.

dults know that life has its ups and downs. While it’s important not to get too down when things don’t go as planned, no one is immune to bad moods. But just because bad moods are a fact of life, that does not mean they cannot be combatted. While bad moods are nothing to get too worried about, if such moods overstay their welcome, speak with a physician. According to the World Health Organization, depression is one of the most common mental disorders in the world, affecting an estimated 350 million people across the globe. There are various types of depression, and no two people are affected in the same way. That’s an important distinction, as those who know someone with a history of depression may not recognize signs of depression in themselves if those symptoms don’t mimic the signs they’re familiar with. But bad moods are not always indicative of depression. In those instances when a

bad mood is simply a bad mood, you can try a handful of strategies to get back in a good mood. Exercise. Numerous studies have shown that exercises enhances mood. Anxiety about a life event or stress at work are two common contributors to bad moods. According to the Anxiety and Depression Association of America, studies have shown that exercise can elevate mood and do so quickly, with some researchers suggesting that a 10-minute walk can be just as effective at relieving anxiety as a 45-minute workout. Studies have also shown that exercise can help combat stress by reducing fatigue, improving alertness and concentration and enhancing overall cognitive function. Ignore alcohol or limit your consumption. Many people feel an alcoholic beverage relaxes them, and feeling relaxed can help improve mood. That initial feeling of relaxation is the result

of alcohol affecting the chemical balance of the brain by depressing the part of the brain that governs inhibition. That’s why alcohol is categorized as a depressant. While that initial drink may feel like you’re on the way to a better mood, as alcohol begins circulating in the body, your stress levels may actually increase and your bad mood may even intensify. If you find yourself in a bad mood, resist turning to alcohol to improve mood, and limit your alcohol intake to a single drink during those times when you’re in a bad mood.

Volunteer to help others. While more research is necessary before a definitive connection between volunteering and improved mental health can be established, researchers in England analyzed data from 40 published papers and found a link between volunteering and lower levels of depression. The review also found that volunteers reported increased life satisfaction and enhanced well-being. Periodic bad moods are a part of life, but there are ways to limit their lifespan and get back to feeling good as quickly as possible.

Daily Press • March 1, 2020

How to speed up metabolism W hen attempting to lose weight, men and women can expect to hear or read a lot about their metabolism. The process by which the body converts the foods we eat and the beverages we drink into energy, metabolism is widely misunderstood. Many people may have been told that a naturally slow metabolism might be to blame for their weight gain. But according to The Mayo Clinic, a slow metabolism is rarely to blame for excess weight gain, which can most often be attributed to both poor dietary choices and inactivity. Certain conditions that slow metabolism, such as Cushing’s syndrome or hypothyroidism, can cause excessive weight gain, and people who have been diagnosed with such conditions should consult their physicians for advice on dealing with their conditions. But those without conditions that affect their metabolisms may need to make certain lifestyle adjustments that can speed up their metabolisms and help them lose excess weight. Start strength training. Muscle burns more calories than fat, even when the body is at rest. Building muscle is a great way to speed up

metabolism. Each pound of muscle your body has burns roughly six calories per day just to sustain itself. That’s three times the calories that each pound of fat burns. Add that disparity up over time, and a body with significant muscle is burning considerably more calories than one with excessive fat.

Stay hydrated. Dehydration takes its toll on the body in myriad ways, including affecting metabolism. Even mild dehydration can slow metabolism. When the body is dehydrated, its ability to use fat as fuel is compromised, slowing metabolism as a result. In addition, muscles need water to generate energy, so dehydrated muscles will not be burning as many calories as those that are fully hydrated. Make an effort to stay hydrated throughout the day, whether you’re sitting at your desk in the office or working up a sweat at the gym. Snack, but snack healthy. Healthy meals benefit metabolism, but unhealthy snacks can derail your dieting efforts. Metabolism speeds up and burns calories each time the body eats, and many people adhere to the concept of “grazing” for that very reason. Grazing involves eating

several small meals every three to four hours throughout the day rather than the more traditional three full meals each day. Grazing devotees feel that the approach burns more calories than more traditional diets, but the difference in calories burned may actually be negligible. Still, healthy snacking can speed up metabolism and help men and women avoid overeating at breakfast, lunch and/or dinner. In lieu of snacking on potato chips or baked goods, opt for healthier fare such as Greek yogurt or a serving of fruits or vegetables. Eat more protein. The thermic effect of food refers to the process by which

the human body uses energy to absorb, digest and dispose of the food it ingests. Protein stimulates the thermic effect of food more significantly than foods that are high in fat or carbohydrates, so the body will burn more calories digesting dietary protein than it will other foods. In addition to speeding up your metabolism, dietary protein also helps people feel full longer, reducing their risk of overeating. Understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed.

Daily Press • March 1, 2020

Effective ways to reduce asthma attacks

illions of people — 25.9 million in the United States alone — have asthma, according to the Asthma and Allergy Foundation of America. Asthma has become increasingly prevalent in all sex, age and racial groups since the early 1980s. It is one of the most common and costly diseases, and still has no cure. Swelling of the airways occurs when a person has asthma. This can result in wheezing, coughing and tightness in the chest. For those who cannot find relief, asthma attacks can prove deadly. Although there is no way to prevent asthma, by following a plan, there are ways to lessen the frequency and severity of attacks. Most

of these tips involve reducing contact with allergens that can trigger asthma attacks. Home • Wash linens and clothing in hot water to kill off any dust mites. The water temperature should be at least 130 F. • If pets trigger a reaction, keep companion animals off of furniture and beds where they can leave fur and dander behind. Limit the rooms in which pets can stay. • Put allergy-proof covers on pillows. • Vacuum at least twice a week with a HEPA air filterenhanced vacuum cleaner. • Reduce humidity around the house, as it can lead

to the prevalence of mold. Mold is a common asthma trigger. • Insist that people who smoke tobacco products do so outside of the house. Outside, work and school • Avoid smoking areas. • Know the office cleaning schedule and work around those hours. • Keep stress at a minimum because intense emotions can bring on asthma symptoms. • Check the air quality outdoors before venturing outside. Stay inside during ozone alerts or when the air is very humid or stagnant. • Seasonal allergies and asthma often go hand-inhand. Check pollen, mold

and ragweed counts. • Be sure physical education teachers are aware that gym class may trigger asthma attacks in your children. In addition to these tips, a rescue inhaler can help quiet a potential attack. More information is available at www.aaaai.org.

Some surprising health benefits of caffeine

hat new coffee bar opened up just around the corner and you have been eager to sample one of their signature blends. But you consistently resist the urge to venture inside. Caffeine is not so healthy for you, right? Caffeine, the most widely consumed stimulant on the planet, has garnered a bad reputation. Some people fear caffeine and it’s potentially jittery and addictive side effects. However, many medical professionals attest that, when consumed in moderation, caffeine actually can have a number of health benefits. Before you skip that morning cup of Joe or choose an herbal blend instead of black tea, consider the following health benefits of

may slow the buildup of a toxic brain plaque that is associated with Alzheimer’s disease. Furthermore, caffeine may help keep dopamine molecules active in the brain and prevent the onset of Parkinson’s disease. Caffeine can help improve mood. The stimulant effect of caffeine may help boost caffeine. people’s moods, and thus Caffeine boosts brain and reduce the propensity for central nervous system suicidal thoughts. In 2013, function. Caffeine mimics the Harvard’s School of Public shape of another compound Health found that respondents in the body called adenosine, who drank two to three cups which helps the body calm of caffeinated coffee a day down and become sleepy. cut their suicide risk by Caffeine can fit in adenosine 45 percent. receptors and cause a jolt of Caffeine may lower risk of energy rather than sleepiness. stroke. Studies conducted in Harvard researchers have both the United States and found that blocking adenosine Sweden found that older

women who drink more than a cup of caffeinated coffee each day have between a 20 and 25 percent lower risk of stroke. Similar findings were discovered in older men. Caffeine boosts memory. Studies from Johns Hopkins University showed that a 200mg caffeine pill helped boost memory consolidation. Caffeine offers pain relief. Caffeine is often paired with other pain relievers to bring about faster relief. The Journal of the American Medical Association concluded that when caffeine was combined with other pain relievers, patients required 40 percent less of the other drug to bring the same amount of relief Continued on Page 10

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Daily Press • March 1, 2020

SIMPLE WAYS TO FIGHT BACK AGAINST FATIGUED EYES Adjusting the lighting around their work areas is one way for men and women to reduce computer-related eyestrain.

yestrain affects people from all walks of life. Many professionals suffer eyestrain as a result of too many hours spent staring at computer screens. The same can be said for children, who might spend hours doing homework on their computers before hitting the couch for a few spirited rounds of video games. Whatever the cause of your eyestrain, it’s important that people recognize they are not defenseless against this common foe. But before you can combat eyestrain, it’s best to confirm that your vision troubles are the result of eyestrain and not something more serious. Eye doctors can provide such confirmation, but you can also be on the lookout for common symptoms of eyestrain. Symptoms of eyestrain Perhaps the most common side effect of eyestrain is how annoying it can feel. Professionals working at their desks, truck drivers spending long, uninterrupted hours on the road and students working on schoolwork can attest that time tends to fly once they get in a zone. While landing in that

desk, the Mayo Clinic suggests lighting your work area with a shaded light positioned in front of you. Such an arrangement can prevent light from shining directly into your eyes. Take frequent breaks. Another way to combat eyestrain is to take frequent breaks from whatever your eyes are focusing on. When sitting at your desk, look away from your monitor. The Mayo Clinic notes that looking at something 20 feet away for 20 seconds every 20 minutes can provide the respite your eyes need.

zone can lead to increased productivity, the Mayo Clinic notes that the following are some symptoms of eyestrain that can pop up when eyes are overused. • Sore, tired, burning, or itching eyes • Abnormally watery eyes • Abnormally dry eyes • Blurred or double vision • Headache • Increased sensitivity to light • Feeling that you cannot keep your eyes open

Some surprising health benefits of caffeine

experienced when using just the non-caffeine drug alone. Caffeine on its own can also relieve pain. Consuming caffeine before or after a workout can help reduce muscle soreness. Caffeine may help to prevent cancer. A recent study from

Rutgers University pointed out that caffeine prevented skin cancer in hairless mice. Caffeine could open up air passages. People with asthma may find caffeine can improve their breathing. A study published by the U.S. National Library of Medicine

Make yourself cry (artificially). Artifical tears are a proactive way to combat eyestrain. The AAO notes that artificial tears, which are over-the-counter How to address eyestrain products that can be found at If you remain uncertain about many pharmacies, can refresh what is causing your vision dry eyes. But artificial tears also troubles, consult your eye doctor. If eyestrain is the culprit, can be used to prevent eyes from drying out. Even if your then there are some ways to eyes feel normal, a few drops remedy your problems. of artificial tears can keep them Adjust lighting. The American lubricated and prevent the Academy of Ophthalmology onset of eyestrain. Speak with notes that reducing glare your eye doctor about which from the screen can reduce artificial tears to use, as all symptoms of eyestrain. If products are not the same necessary, use a screen filter and you may need to follow when staring at a computer specific instructions depending screen. When you will be on your eyes. spending long hours at a Continued from Page 9

determined that caffeine seems to open airways and help asthmatics breathe easier, providing a similar benefit to theophylline, a current asthma medication. Although caffeine can prove beneficial in various ways, individuals should realize

that it remains a potent and potentially addictive stimulant. Caffeine also can aggravate anxiety symptoms and interact with certain medications. People concerned about caffeine should discuss their caffeine consumption with their physicians.

The Gym is a no-nonsense, results-driven fitness brand built from a weightlifting culture and committed to pushing our bodies to levels that challenge what we believe our limits to be. Here, fitness and well being are authentic passions. Strong, fit, and healthy lifestyles are the norm. We don’t back down, and we live to push our bodies to go beyond what we think they’re capable of. Many have tried to replicate our culture and have failed. They fail where we succeed because they lack our genuine passion to see our members reach their goals. Just one of our differentiators is the experience crafting elite performance that comes from working with Master US Army trainer A.J. Buonarigo. He has been instrumental in reshaping the way we help our members get the results they want by assisting us in designing a state of the art Status RX weight room and Cycle room for our Facility. The Gym’s facilities also

Daily Press • March 1, 2020

THE GYM

include treadmills, stairsteppers, and the heaviest free weights in the High Desert. There are sauna and steam rooms and a room for aerobics classes. Anyone wishing to lose weight, rehab from an injury or improve flexibility will benefit from being part of The Gym. Members arrive ready to work out and are focused

on their goals because of the positive atmosphere and the personal trainers who can instruct members on the proper way to use our equipment and be a source of information and encouragement. High Desert residents can sign up for a free three-day trial membership. Each prospective member gets

a tour of The Gym from a Membership Advisor. Discounts are available for public service employees, as well. The Gym is also open 24 hours a day, seven days a week and is located at 14689 Valley Center Drive, Victorville. our telephone number is 760-243-4020.

Daily Press • March 1, 2020

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and create memories that will last a life time. At Cobra Kai your family can share in a common training experience that develops confidence, improves fitness, and strengthens family bonds. Each class presents new challenges and opportunities for family members to support and encourage one another in achieving their goals. Credibility matters! Cobra Kai is host to a team of highly qualified coaches. Each instructor is nationally

recognized as a leading expert in their field of expertise. Their team includes former UFC Champions, Martial Arts Hall of Famers, World Class Professional Trainers, and Internationally Acclaimed Instructors in self defense. It is no wonder they won “Best in the Desert” as Best Boxing Gym and Finalist in Best Martial Arts Instruction and Independent Gym. Cobra Kai has been in the High Desert for over 10 years, teaching people

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Daily Press • March 1, 2020

A BETTER WAY TO SEE THE KNEE Local medical office’s use of imaging platform speeds identification and treatment of damaged joints

VICTORVILLE — On a recent weekday, a middle-aged man lay expectantly on an examination table in the clinic of Dr. Samir Nayyar. A former member of the Golden Knights, the U.S. Army’s parachute team, the man had hurt his left knee decades ago on a jump. He re-injured the joint when he tripped over an irrigation pipe in his yard not long ago. But he is fortunate. He is under the care of Dr. Nirav Amin, an orthopedic surgeon who practices out of Nayyar’s office. To better understand the condition of his patient’s knee, Amin uses an advanced technology that speeds diagnosis and improves treatment of maladies such as damaged knees and torn shoulders. Amin will employ a device, billed as a “dynamic imaging platform,” that includes a 14gauge needle equipped with a camera. Inserted into the knee,

the needle-camera delivers an image onto a portable tablet. The ability to view a joint from the inside using a tiny camera is not new. Similar visual technology, which has been in use for nearly 20 years, consisted of a large, bulky, expensive tower instead of a far more portable and convenient tablet, Amin said. Magnetic resonance imagery is also often used for orthopedic diagnosis, but Nayyar said the resolution of an MRI, while improving, often does not pick up valuable detailed pathologies. Compared to an MRI, Nayyar said, a physician using the dynamic imaging device may arrive at a “totally different” diagnosis because of the image quality, which is not high-resolution but superior to what was previously available. The ability to see clearly within a joint has dramatic ramifications in terms of treatment and expense, Amin said.

“you shouldn’t feel pain, just pressure.” The procedure is performed with local anesthesia, and the man shows little sign of discomfort. Once the needle is inserted, Amin tells his patient “I’m in the knee,” and describes what he sees. “There is a miniscus tear in the back, and significant cartilage damage,” he says. An X-ray of the knee failed to reveal either condition. Dr. Samir Nayyar After several minutes, Amin removes the needle, A diagnosis can be made more advising the patient on his quickly and accurately, he said, options for treatment. sparing a patient repeated For his part, the patient seems visits to the doctor, or even relieved, if not surprised, to hospital stays, and saving on know precisely what is wrong insurance costs. with his knee. It’s also useful for patients who Nayyar said that patients “love” have metal in their bodies and the improved visual technology cannot undergo MRIs. because “they get answers Nayyar calls Amin “one of the right away.” pioneers of the technology.” For now, the dynamic imaging Amin himself modestly says platform is a diagnostic tool, he has dedicated himself to he said, part of a trend of studying the advance of visual examining and treating patients diagnostic systems and is in clinics and offices. in fact a consultant to Trice “Everything is going from Medical, the company that hospital to outpatient,” he said. developed the equipment being But technical improvements used in Nayyar’s office. could lead to surgeries being Amin’s experience with the done with the technology, technology has led him to train Nayyar said. other physicians in its use, “In 10 to 15 years, it will be Nayyar said. dramatically different than it is The ex-Golden Knight is among now,” he said. the first patients in the High Desert on which the diagnostic The visual technology technology is being used. employs a needle-based “No one else has been using camera, which produces this technology” in the area, an easily viewed image on Nayyar said. a tablet screen. The new During the examination, Amin procedure offers an improved tells his patient that once the method of diagnosing needle is within the knee, damaged joints.

Daily Press • March 1, 2020

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men, including sexual assault and robbery. The training in Women Empowered is very practical and is ongoing. Students have the opportunity to maintain their skills. The class takes one year to complete, and students receive good flexibility, good cardio workouts and a sense of empowerment. “Combatives,” a coed program popular among military and law enforcement

personnel, teaches any individual how to neutralize a larger, stronger attacker. The curriculum is 23 one-hour lessons that can be taken in any order. Each lesson offers ground and standing defense techniques. For more information, call 760-964-3474.

Daily Press • March 1, 2020

3 SECRETS

THE BENEFITS OF INCLUDING YOGA IN YOUR EXERCISE ROUTINE

oga continues to grow in popularity. In a questionnaire administered every five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier. The almost meteoric rise in popularity of yoga can likely be traced to many factors, including a growing awareness among the general public regarding the impact a healthy lifestyle can have on both short- and longterm health. An essential component of a healthy lifestyle involves taking steps to protect our bodies, and that can include making an effort to reduce the aches and pains that are often associated with aging. “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explained Natalie Nevins, DO, a board-certified osteopathic family physician

and certified Kundalini Yoga instructor. The American Osteopathic Association notes the benefits of yoga extend even further than relieving chronic pain. According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga include weight reduction, improved cardiovascular and circulatory health and improved energy and vitality. But the benefits of yoga extend beyond the physical to the mental. The American Psychological Association notes that several studies have shown that yoga can help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. For example, a 2012 study from researchers at the University of California, Los Angeles, found that a particular type of yoga that included brief, daily meditation reduced the stress levels of caregivers tasked with caring for people suffering from Alzheimer’s disease and dementia. One of the more attractive aspects of yoga is that it requires little or no financial commitment on the part of the people who practice it. Unlike fitness centers that typically require members to commit

to yearly contracts or even potentially costly month-tomonth memberships, many yoga studies do not require long-term commitments, instead asking that customers pay a small amount each time they visit if they are hesitant to commit to memberships. In addition, yoga requires just a mat and some appropriate clothing, ideally clothing that’s conducive to flexibility but not so loose that it will prevent you

to making morning workouts a reality

outine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke. While many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult. In fact, a 2013 study from researchers at the Centers

from performing certain poses. Before including yoga in your exercise regimen, speak with your physician. Once you get the green light, look for a beginner’s course, explaining to your instructor that you are just starting out. Many yoga studios offer introductory classes that help men and women acclimate their bodies to yoga and the various poses it entails before moving on to more challenging poses.

for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderate-intensity aerobic activity each week, or at least 75 minutes of vigorousContinued on Page 21

Daily Press • March 1, 2020

HOW TO TREAT MUSCLE CRAMPS AND PREVENT THEIR RECURRENCE

Overexertion can cause muscle cramps in athletes, who should listen to their bodies to avoid hurting muscles that are fatigued.

are is the athlete who has not had the misfortune of suffering a muscle cramp. Muscle cramps can range from the relatively minor nuisances that can be worked out in a matter of minutes to the more severe cramps that can sideline athletes for an indeterminate period of time. According to the U.S. National Library of Medicine, muscle cramps are often the byproduct of an overused or injured muscle. When a muscle cramps, that muscle is involuntarily contracting, and that contraction can be very painful. Because athletes tend to repeat their motions when performing exercises, it’s not uncommon for athletes to cramp up

from time to time. But even men and women who live sedentary lifestyles can suffer from muscle cramps, which the NLM notes could be triggered by alcoholism, hypothyroidism or kidney failure. Women may suffer muscle cramps when they are pregnant or menstruating. Certain medications may also cause muscle cramps. Men and women concerned about muscle cramps should read the potential side effects of their medications carefully or speak directly with their physicians before taking any medicines that may cause muscle cramps. The online medical resource WebMD notes that medications such as Lasix, a diuretic used

to remove fluid from the body, and Crestor, a statin prescribed to adults with high cholesterol, can cause muscle cramps. While dehydration and electrolyte depletion has long been linked to exercise-associated muscle cramps, researchers have been questioning, if not disputing, that link for many years. A 2008 study from South African researchers published in the British Journal of Sports Medicine did not support a link between exercise-associated muscle cramps and dehydration or electrolyte depletion. Muscle cramps tend to be painful and can occur in the legs, hands, arms, or abdomen or along the rib cage. When cramps occur below the waist, such as in the calf muscle, it can be difficult to stand up. Treating muscle cramps Muscle cramps require immediate treatment so sufferers can alleviate the pain and/or discomfort cramps can cause. Massaging the cramped muscle or applying ice or heat can alleviate the cramp and its associated pain. Calf or hamstring cramps may be alleviated by putting weight on the affected leg and bending the knee slightly. Such cramps may also be treated by sitting or lying down with the affected

leg straight out and pulling the foot toward the head. To treat quadriceps cramps (those that occur in the front of the thigh), hold onto to something steady and pull the foot of the affected leg back toward the buttock. Preventing future cramps One of the most effective ways to prevent future cramps is to listen to your body when it’s sending you signals that it is fatigued. Overused muscles are vulnerable to cramps, so remember to include rest in your exercise regimen so muscles have time to recover. If your body feels overtaxed or fatigued before or during a workout, skip the workout or stop it immediately to reduce your risk of cramps or injury. Deficiencies in certain vitamins can directly or indirectly lead to muscle cramps. While the reasons behind the link between thiamine, pantothenic acid and pyridoxine deficiencies and muscle cramps is unknown, speak with your physician about how to include these vitamins in your diet if you have been experiencing muscle cramps. Cramps can be painful and derail athletes. Learning to prevent cramps can protect athletes and ensure they are not sidelined from their favorite activities.

3 SECRETS to making morning workouts a reality intensity aerobic activity each week.) Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can expect to run into some obstacles when first establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly. 1. Prepare the night before. Waking up with a to-do list in

the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your predawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit. 2. Set your alarm earlier than you intend to wake up. Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are minutes you could be spending getting your recommended daily exercise. If you’re a snooze button

Continued from Page 19

devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m. 3. Get a good night’s sleep. In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go

hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep.

DESERT VALLEY HOSPITAL DESERT VALLEY MEDICAL GROUP

Desert Valley Medical Group provides exceptional, personalized care to a variety of High Desert residents. It does this through a network of more than 35 dedicated physicians that specialize in a broad range of fields. These include outpatient primary care, pediatrics, cardiology, neurology, rheumatology, hematology, urology, industrial medicine, and urgent care, among others. The group is affiliated with Desert Valley Hospital, a 148-bed acute care facility specializing in state-of-theart interventional cardiac catheterization procedures,

a dynamic emergency department, robotic surgery, cardiothoracic surgery, general surgery, and women’s services. The group itself has five primary/specialty care medical offices, three in Victorville and two in Hesperia. It also operates a physical therapy and industrial medicine center, both located in Victorville. In addition to the many specialties, DVMG also offers on-site imaging, pharmacy/ lab services, health education, and a senior wellness center in Apple Valley. The Desert Valley Charitable Foundation offers scholarships to local students. Desert

Valley Charitable Foundation Scholarship program was created to reward students who have achieved academic excellence while being involved in school and community services. The program is open to High Desert residents who are actively pursuing a career in the Healthcare or Medical related field. Desert Valley Charitable Foundation began awarding scholarships in 1994. October is Breast Cancer Awareness month and we support you and your journey to BE RESILIENT. Each year in the United States, more than 240,000 women get

breast cancer. We encourage you if you are 50 to 74 years old, to be sure to have a mammogram screening every two years. For the month of October, Desert Valley Medical Group is offering $45 mammograms. Call 760241-8000, ext. 5161 for more details. For more information, please visit www. desertvalleymedicalgroup. com. We accept most major healthcare plans.

Daily Press • March 1, 2020

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Daily Press • March 1, 2020

EXERCISING AFTER INJURY

njuries can be an unfortunate consequence of living an active lifestyle. Though injuries are not inevitable, few adults who exercise every day should expect to avoid injury entirely. Allowing an injury to heal can be difficult, especially for exercise enthusiasts whose workouts are a substantial part of their daily routines. But allowing the healing process to run its course can strengthen the body and reduce the risk of future injuries. As their bodies heal, adults may be tempted to rev up their workout routines. But it’s important that men and women take a cautious approach to exercising after injury. Speak with your physician before lifting a finger. Whether your

injury required surgery or not, it’s important to speak with your physician before performing any activities that were restricted while you were injured. Book an appointment with your doctor so he or she can examine you to confirm you’re ready for physical activity. If your physician clears you, ask for him or her to be as specific as possible, telling you what you can and cannot do at this stage and how you should adjust your routine as your body once again grows acclimated to physical activity. Modify your routine. It’s unreasonable to expect your body to dive back into vigorous physical activity after an injury. Modify your routine, ideally under the supervision

of a physician and/or physical trainer, as your body recovers. This might mean lifting far less weight than you’re accustomed to or lowering the resistance on the treadmill or elliptical machine. Depending on how long you were sidelined, your recovery may be frustrating and you may find yourself taking a gradual approach that’s marked by incremental and seemingly minor successes. But a modified post-injury workout routine can promote healing, prevent further injury and get you back to working out at full strength that much quicker. Continue physical therapy. If physical therapy was prescribed as a result of your Continued on Page 24

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Daily Press • March 1, 2020

HOW TO PREVENT INJURY WHEN EXERCISING

xercise is an essential component of a healthy lifestyle. The World Health Organization recommends that healthy adults between the ages of 18 and 64 perform at least 150 minutes of moderateintensity aerobic activity each week or do at least 75 minutes of vigorous-intensity aerobic activity each week. Many adults cite hectic schedules as their reason for not getting enough exercise, but even those who do find time to exercise could find themselves sidelined if they do not take certain preventive measures to reduce their risk for injury. Though injuries can happen to even the most seasoned and knowledgeable athletes, there are certain measures adults can take to reduce their injury risk. Recognize your limitations. Once you have established a regular exercise routine and your body has grown accustomed to daily exercise, it can be tempting to overdo it or even unknowingly push your body to points that put you at a greater risk of injury. But recognizing your limitations is an essential part of avoiding injury. As you exercise more, you may notice certain areas of your body respond better to exercise than others. For example, if your wrists ache after strength training sessions,

Exercising after injury injury, don’t stop going just because your physician has given you the green light to return to physical activity. When your physician clears you for physical activity, ask him or her about physical therapy and if it’s still necessary. Your therapist

reduce the amount of weight you are lifting or look for strength-building exercises that don’t require lifting weights. Warm up before each session. No matter how accustomed your body is to regular exercise, warming up before each workout is still necessary to avoid injury. Warming up before each workout elevates your heart rate and increases circulation, loosening the joints and increasing blood flow to the muscles you’re about to exercise. Between five and 10 minutes of low-intensity cardiovascular exercise can help loosen up your body and prepare it for the more grueling workout to come. Switch your routines every so often. When exercise becomes a part of your daily routine, you may end up hitting a plateau. When that happens, your workouts may feel less effective. Switching up routines every so often can combat that problem while also reducing injury risk to overtaxed muscles forced to endure the same exercises day in and day out. Diversify your workout every so often by choosing new exercises and switching up the cardiovascular portion of your workout. Give your body time to rest and recover. Exercise feels good, both physically and

mentally. Daily exercise can help adults lose weight, and shedding those extra pounds can improve mobility and help adults live more active and fulfilling lives. Exercise also causes the release of hormones known as endorphins, which trigger positive feelings in the body. Those positive feelings can be somewhat addictive, but it’s important that adults give their

bodies time to rest and recover between workouts. Lack of time to rest and recover makes bodies vulnerable to injury, so include time to recover in your weekly exercise regimen. Daily exercise can help adults live long, healthy and fulfilling lives. But it’s important that men and women of all ages take steps to reduce their risk of exercise-related injury.

too early may lead to you reinjuring yourself, which will only extend the time you spend on the sidelines. Listen to your body. Listen to your body in addition to your physician and/or physical therapist. Your body will likely let you know through an ache

or a pain if you need to take things a little easier during your post-injury workouts. No matter how hard you want to get back to your old routine, don’t ignore the signals your body is sending you.

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may provide your doctor with a progress report on your condition, and the doctor can use that report to determine if you still need therapy.But keep in mind that physical therapy can aid your recovery, even after you return to physical activity. Abandoning therapy

Daily Press • March 1, 2020

PACIFICA SENIOR LIVING

SIERRA VISTA

Pacifica Senior Living Sierra Vista is designed to be a comfortable, tight-knit senior living community in Victorville, CA, where everyone is part of the family. Both Independent Living and Assisted Living residents are welcome to make themselves at home and enjoy retirement to the fullest. Besides our numerous on-site amenities and a central location near many attractions, we have a full schedule of life-enrichment activities and events meant to bring fun to each day. All while providing a wide variety of ADL services to anyone who requires. Residents live in twobedroom bungalows with full kitchens or comfortable studios. Our pristine grounds are embellished with a chic water fountain, a beautiful inner garden, and a large courtyard. Inside, there is a large living room and a TV

room, where residents can meet and spend time together. For extra safety, all homes

come with emergency call systems, the bungalows are gated to prevent any unwanted access, and we have a secure front door that requires visitors to be buzzed in or for families to have a code to enter. As for what can be found off-site, the list includes Victorville Golf Course, Route 66 Museum, Mojave Narrows Regional Park, the Mall of Victor Valley, as well as numerous restaurants. We take pride in our wellrounded Living Options, each specifically tailored to meet the needs, wishes, and expectations of our residents as well as their families. Using the information from

the initial interview and health assessment, our team puts together individualized care plans for everyone living at Pacifica Senior Living Sierra Vista. These are topped off with various resident activities that are meant to boost social skills, strengthen the bond of our community, and most importantly, engage cognitive functions. This way, everyone receives the highest quality care while also enjoying the healthy, active, and independent lifestyle they desire. Visit us for a personalized tour and stay in for lunch with us!

ADVERTORIAL

Daily Press • March 1, 2020

GET CLAWED NAIL STUDIO If you love beautiful nails plain or fancy, stop by Get Clawed Nail Studio and let owner Lexi Carlton show you what she can do. The Studio specializes in nails and nail treatments of all types — acrylics adorned with crystals or stones, 3D

touches (think flower petals or lace), hand-painted designs, carved-out art and more. If you like the new stiletto or coffin nail shapes, Lexi can do those for you as well. At Get Clawed Nails, the sky is truly the limit. If you can design it, Lexi can turn your

nails into works of art. Lexi graduated from Barstow Community College’s Cosmetics Program and first worked in makeup and then hair. She realized nails were her passion and eventually opened a small studio. Recently she and a friend moved into a larger location. She looks forward to expanding and providing a place for new nail stylists to start their own careers. You can book an appointment online through Facebook at Get Clawed Nail Studio. You can also reach her via Instagram @ getclawedbylexilea. You can also call 760-261-2366

Daily Press • March 1, 2020

Find healthy foods while on the go

ice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies. Rest stop and convenience store snack options are often unhealthy. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets. Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and

sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce, oatmeal packets (all you need is hot water from a rest stop) and low-sodium, low-fat jerky. Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time.

Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels. If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled

chicken sandwiches. Order such sandwiches plain or with extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible. Make smart choices at sitdown restaurants, too. It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sitdown restaurants. Again, think smaller portions. Consider splitting an entrée with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for fattening side dishes and ask for sauces to be served on the side.

ADVERTORIAL

Daily Press • March 1, 2020

ITCHING TO IMPROVE DRY AND FLAKY SKIN

As we settle into the winter months, dry skin becomes a more frequent problem. This is mostly due to the fact that winter air can be very dry, and people tend to hydrate less in cold weather. Dry skin conditions range from annoying flakiness to redness to severe itchiness. Particular problem areas are the elbows, feet, hands, and face. Each area has a variety of treatments that are effective and some that are not. Sometimes, the lotions people use can actually make dry skin conditions worse, so it is important to be aware of the products recommended by health care providers and why. Also, dry skin presents a problem for the elderly whose skin is more susceptible to dryness as it does not retain moisture as well. A particular challenge to maintaining healthy skin in the winter is that the lack of humidity in the air causes the skin’s moisture to evaporate rapidly. There are several things that people can do that will help in this area. First, and perhaps least appealing, is to avoid hot showers. Long hot showers strip the body of natural oils, so it is better to use lukewarm water and keep shower times to no more than three minutes. Avoid using perfumed deodorant soap and bath salts, opting instead for milder products such as Dove or Cetaphil. Upon exiting the shower, while the skin is still damp, moisturizers can be applied to lock in the moisture absorbed by the skin in the shower. It is important to make the distinction between moisturizers and lotions. Moisturizers are products that are thicker than lotions and they absorb into the skin.

Lotions contain a lot of water, so they evaporate from the skin easily. Since moisturizers are thicker, they are more likely to be absorbed by the skin rather than evaporating into the thin winter air. Liberal application is best since it allows for the skin to be protected and to absorb over time. Examples of affordable and effective moisturizers include Vaseline, and coconut oil. Examples of other products that work well include Aquaphor, Eucerin, and CeraVe. In addition to treating dry skin through the use of moisturizers and showering strategies, it can also be mitigated by the use of a humidifier in the home or office. Humidifiers work because they increase the amount of humidity in the air which means less moisture will be lost from the skin through evaporation. It is best to use humidifiers in the rooms where one spends the most time. These units can be purchased at most drug and convenience stores for less than $80. A frequently ignored aspect of winter skin health is the use of sunscreen. While the ambient air temperature is much lower in the winter months than it is in the summer, the sun’s rays can still damage exposed skin. Many facial moisturizers contain sunscreen, but it is generally best to look for one that contains an SPF of at least 30. Another issue that receives less attention in the winter than in the summer is hydration. Drinking enough fluids is important in the winter because it ensures that the body will have the water stores necessary for repairing dry skin. External treatments are the most effective, but keeping properly hydrated makes the

lead to eczema. Eczema occurs when the top layer of the skin is unable to retain moisture, causing inflammation. With Eczema, the skin becomes irritated, itchy, and often red/ brown patches can be seen. Most problem area includes, hands, feet, upper chest and inner elbows. Eczema is a chronic condition that causes your skin to go through calm and inflamed periods when exposed to triggers, such as Bukky Gross, NP-C cold dry air, fragrances, stress, and harsh chemicals. Treatment task easier. of eczema includes going Many people will notice that through all the tips stated above they have more issues with and using 1% hydrocortisone chapped lips, hands and heels for few days. If no improvement in the winter. For the lips, balms is noticed, it is wise to make an that contain menthol, camphor, appointment with your primary and peppermint should be care provider. avoided because they can Dry skin can be annoying, cause irritation. Ointment based itchy, and unsightly; however, lip balms such as Vaseline treatments are usually simple. Lip Therapy and other nonAvoid things that can exacerflavored lip protection products bate dry skin such as hot can help with chapped lips. showers and strong soaps. Use The hands can benefit from moisturizers rather than lotions the use of products such as in order to protect skin and Lubriderm and Aquaphor lock in moisture. Many people applied four to five times a benefit from air humidification day, or whenever one washes in the places where they spend their hands. Hand sanitizers the most time. These easy to should be avoided due to the follow tips can have your skin high alcohol content which looking less dry, flakey, and can dry out the skin. As for the irritated, which can lead to very stubborn dry skin around less personal irritation. The the heels, some exfoliation is holidays have enough irritation necessary to maximize the as it is. Your skin doesn’t have effectiveness of the treatment. to be one. Exfoliating products are usually Bukky Gross, NP-C, is an pumice stones which can exclusive Nurse Practitioner remove dry skin with a gentle with Choice Medical Group sanding motion. This prepares and Choice Physicians the problem area to better Network. Bukky focuses absorb moisture from whatever on providing exceptional treatment is applied. Emollients individualized care. She is should be applied liberally to also a local graduate of Loma lock in moisture. This should be Linda University and has done multiple times a day and a concentration in Family before bedtime. Medicine and has the skills to If left unattended, dry skin can take care of your entire family.

Daily Press • March 1, 2020

Diet and exercise needs change as we age

aintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet. The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight

in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people. One challenging thing about eating less overall is supplementing with more nutrientrich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key. Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened

beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older. In addition to modifying food and beverage choices and reducing their calorie intake, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally

diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. Those uncertain should consult with their physicians.

Daily Press • March 1, 2020

ADVERTORIAL

ARE YOU READY TO LOSE?

Barstow Community Hospital and Fitness M.D. 24-7 Gym are presenting the 12th annual “Lose to Win” weight-loss challenge, which is designed to jump-start contestants, who meet criteria, to live a healthier life. The challenge runs from May 26 through September 8, 2020.

“We are committed to promoting wellness through community-based health and prevention programs like our annual “Lose to Win” weightloss challenge,” says John Rader, Business Development Director at Barstow Community Hospital. “We’ve been very fortunate to have Fitness M.D. 24-7 Gym as our partner in this challenge since the beginning,” adds Rader. “While the Lose to Win weight-loss challenge is a fun challenge for our community members, there is a very serious focus to it as well,” says Kris Okamuro, owner of Fitness M.D. 24-7 Gym. “In the last San Bernardino County “Our Community Vital Signs” report, data showed that obesity is at epidemic proportions throughout the county and even more so in the Barstow community.” Okamuro cited the following data from that report: • Percentage of adults (18 years and older) who were obese in San Bernardino County: 30.4% • Percentage of students (5th, 7th and 9th grades)

who were overweight or obese (by city in 2010): Barstow 42.3% Okamuro demonstrated how obesity has some alarming costs for businesses: • Obese people spend 42 percent more on healthcare costs than healthy-weight people • Unhealthy employees are driving up the cost of insurance premiums

• Obesity-related job absenteeism costs $4.3 billion annually • As a person’s Body Mass Index (BMI) increases, so do the number of sick days, medical claims and healthcare costs associated with that person. Registration for the weightloss challenge begins April 1 and runs through May 22, 2020. Fees include access to Fitness M.D. Gym during the

15 weeks of the challenge. If registered before May 8, the early-bird entry fee is $99 and $119 after May 8. For more information, call the gym at (760) 255-3639 or visit www. BarstowHospital.com and click on the “Community” tab for complete “Lose to Win” weight-loss challenge details.