Health Wellness Beauty 2024

February 8, 2024 | 1

The Home News Health Wellness Beauty

2024

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February 8, 2024 | 3

Walk for better health: How a 30-minute walk could change your life

Woodruffmedical.edu Here’s why (and how) you should get your steps in Tips to walk more throughout your day every single day to benefit your health—and maybe At work, go outside during your lunch break and change your life. walk for 15 to 40 minutes, or ask your co-workers to The health benefits of walking take walking meetings.

Going for a walk is often overlooked as a valuable At home, make walking your catch-up time with your form of exercise due to its low intensity. Walking, family. Walking your dog every night also counts. Both however, can improve fitness and cardiac health and you and Fido need the exercise. help alleviate depression and fatigue. Additionally, the Tell yourself to walk just a bit more. Each extra 10 lower intensity movement is easier on muscles and minutes you walk at a decent pace adds about 1,000 joints than running while also preventing weight gain. steps or more.

Walking is also known to improve the management Get yourself a pedometer or download a free mobile of conditions such as hypertension, high cholesterol app to track your steps. and diabetes. Experts recommend walking for at least 30 minutes a day at a brisk pace (where a person can still talk and carry on a conversation but may be puffing slightly). That 30 minutes can be broken up into shorter sessions to build up to longer periods or accommodate a busy schedule.

Walking can also provide time for a mental break.

Healthline.com Call a friend or family member, listen to an audiobook, Alternate nostril breathing may help relax your podcast or music, or simply enjoy nature. A Stanford University study found that walking increased creative body and mind, lower stress and promote overall welloutput by 60%, reporting the process helped open up being. However, talk with your doctor before starting the free flow of ideas. For a person who spends hours Continued on Page 4 each day looking at a computer, taking time for a walk can help them break out of patterns and inspire new thoughts.

Feeling stressed and anxious? Try alternate nostril breathing

Other possible health benefits of walking daily •It's linked to lower rates of depression.

•It may lower the risk of hip fractures.

•It might lower the risk and severity of a stroke.

•It's associated with reduced risk of glaucoma.

•It's linked to lower rates and slower progression of Alzheimer's.

•It aids digestion.

The Home News Office Location: 255E S. Best Ave. (Rt. 145), Walnutport, PA 18088 Phone: 610-923-0382 • Fax: 610-923-0383 E-mail: AskUs@HomeNewsPA.com Paul & Lisa Prass - Publishers Catherine Stroh - Associate Publisher/ Editor Tony Pisco - Art Director Donna Bachman - Accounting Manager Dave Farkas & Robin Dengler Delivery Drivers

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Alternate nostril breathing Continued from Page 3

the practice if you have a medical condition such as asthma, COPD or any other lung or heart concern.

To try alternate nostril breathing, sit down in a comfortable place, lengthening your spine and opening your chest.

Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows. Close your eyes, inhaling and exhaling through your nose.

Use your right thumb to close the right-hand nostril and inhale slowly through the left.

Pinch your nose closed between your right thumb and ring finger, holding the breath in for a moment.

Use your right ring finger to close your left nostril and exhale through the right, waiting for a moment before you inhale again.

Inhale slowly through the right nostril.

Pinch your nose closed again, pausing for a moment.

Now, open the left side and exhale, waiting a moment before you inhale again.

Repeat this cycle of inhaling and exhaling through

either nostril up to 10 times. Each cycle should take up to 40 seconds.

Power naps: Your guide to getting more shut-eye

Healthline.com A good nap allows for the recovery of brain function, memory consolidation, the ridding of toxins that build up throughout the day and a burst of energy, says Camilo A. Ruiz, DO, medical director at Choice Physicians Sleep Center in South Florida.

In sleep-deprived people, research suggests naps increase alertness, work performance and learning ability. Other research finds power naps can even help to boost immune function.

Who should nap?

“If you’re getting good restorative sleep and functioning well during the day, you likely don’t need to nap,” says Raj Dasgupta MD, a professor of pulmonary and sleep medicine at the University of Southern California.

But here’s the catch: More than one-third of Americans don’t get the recommended amount of Continued on Page 6

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Power naps

Continued from Page 4 seven hours of sleep a night. So, you might not be sleeping as well as you think.

If you notice your productivity starts to wane, you can’t process information as quickly as you could in the morning, or you regularly daydream or feel like there’s a “fog” you can’t work through, you could benefit from a power nap, Ruiz adds.

To perfect the power nap, you have to perfect your timing. An often-cited 1995 study by NASA found that a 26-minute nap was the “sweet spot,” improving alertness by 54% and performance by 34%. When you nap, however, you want to avoid REM. That’s because if you wake up from REM sleep, you might experience sleep inertia, where you’re left feeling groggy and disoriented. If, however, you only nap around 20 minutes, you’ll likely wake up in lighter stages of sleep and thus feel refreshed.

4 techniques to an effective power nap

1. Create the perfect nap zone. A dark, cool, quiet room is ideal for sleep.

2. Time it well. Between 1 and 3 p.m. your body temperature drops and there’s a rise in levels of the sleep hormone melatonin, which may already cause sleepiness.

3. Consider caffeine. Since caffeine takes about 20

to 30 minutes to kick in, having a bit of the stimulant right before you nap allows you to wake up with an added burst of alertness.

4. If you’re a shift worker, make naps routine. If your job calls for hours outside of the average 9 to 5, chances are your sleep is disrupted. Taking advantage of downtime to work in some power naps can help make your sleep more regular.

Protect your heart when shoveling snow Health.harvard.edu and mayoclinichealthsystem.org

Snow shoveling is a known trigger for heart attacks.

But what’s the connection? Taking on more than your body can handle or ignoring signs that you need to take a break may prove harmful. Picking up a shovel and moving pounds and pounds of snow, particularly after doing nothing physical for several months, can put a big strain on the heart. Pushing a heavy snow blower can do the same thing. Cold weather is another contributor because it can boost blood pressure, interrupt blood flow to part of the heart and make blood more likely to form clots.

The so-called classic signs of a heart attack are a squeezing pain in the chest, shortness of breath, pain that radiates up to the left shoulder and down the left arm, or Continued on Page 10

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10 evidence-based health benefits of magnesium Healthline.com

Magnesium can help improve your mood, sleep, exercise performance, blood sugar regulation and more. You can get it from supplements and in certain foods like nuts and leafy greens.

1. It supports hundreds of chemical reactions in your body. Every cell in your body contains this mineral and needs it to function. About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues and fluids, including blood.

2. It may boost exercise performance. Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue.

3. It may combat depression. Magnesium plays a critical role in brain function and mood; low levels are linked to an increased risk of depression.

4. It may support healthy blood sugar levels.

Studies suggest that about 48% of people with type 2 diabetes have low blood levels of magnesium, which may impair the body’s ability to regulate blood sugar levels effectively.

5. It may promote heart health. Magnesium plays an important role in keeping your heart healthy

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and strong. A 2021 review shows that magnesium supplements can help lower high blood pressure levels, which may be a risk factor for heart disease.

6. It boasts anti-inflammatory benefits. Low magnesium intake is linked to increased levels of inflammation, which plays a crucial role in aging and chronic disease.

7. It could help prevent migraine attacks. Some researchers believe that people with migraine are more likely than others to have a magnesium deficiency.

8. It may promote bone health. Magnesium is crucial for maintaining bone health and protecting against bone loss. In fact, 50 to 60% of your body’s magnesium is found in your bones.

9. It may support better sleep. Magnesium supplements are often used as a natural remedy for sleep issues such as insomnia.

10. It could help reduce anxiety symptoms. Some research suggests that magnesium helps treat and prevent anxiety.

Continued on Page 8

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Health benefits of magnesium Continued from Page 7

Foods rich in magnesium are: pumpkin seeds, chia seeds, boiled spinach, almonds, cashews, cooked black beans, cooked edamame, peanut butter, cooked brown rice, cooked salmon, cooked halibut and avocado.

If you have a medical condition, check with your doctor before taking magnesium supplements. Though these supplements are generally well tolerated, they may be unsafe for people who take certain diuretics, heart medications, osteoporosis medications, proton pump inhibitors or antibiotics.

or on the lake where the water intensifies UVA/UVB rays from the sun, snow and ice in the wintertime also increase the intensity of the sun’s rays and your risk for skin damage. If you’re planning to be outdoors sledding, skiing or just taking a walk in the snow, applying sunscreen is very important. For adequate protection, select broad-spectrum sunscreens and lip balms with a minimum of 30 SPF. For those looking for a chemicalfree, reef-safe option, choose sunscreens with titanium dioxide or zinc oxide as the active ingredient.

Wind and low moisture levels are tough on skin

Your skin tends to be drier and more sensitive when it’s cold outside. During the winter, there is less humidity and often increased wind speeds, so your skin is constantly stripped of moisture. Dryness reveals every wrinkle and fine line in the skin’s surface, making it more likely to crack or tear, exposing you to infection risk.

Using sunscreen in the winter can help restore some of your skin’s depleted moisture.

Here’s why you still The ozone layer is thinnest in winter need to wear sunscreen Ozone production increases more quickly in warm temperatures and more slowly in cold. For this reason, in the winter the ozone layer is thinner at the Earth’s poles where usdermatologypartners.com

Snow and ice reflect sunlight, intensifying UVA/UVB rays

temperatures are very low, and the coverage is thinnest elsewhere around the globe during the colder winter Continued on Page 10

As is the case with spending the day at the beach

SENIOR COMMUNITY CENTERS ARE OPEN & OFFERING Lunch available Monday - Friday at most locations.

• Meals in a congregate setting for Northampton County Residents who are 60 years of age or older.

• Now offering nutrition education.

• Social engagement and volunteer opportunities *Monthly lunch calendar available at all centers.

In addition to the congregate meal, each location has its own hours and events scheduled.

For specific location’s menus and calendars of events, please reach out to them directly.

FIND YOUR LOCAL COMMUNITY CENTER! Open Daily Monday-Friday

Cherryville Senior Community Center 4131 Lehigh Drive, Cherryville, PA 18035 (610) 767-2977

Nazareth Senior Community Center 15 Wood Street, Nazareth, PA 18064 (610) 759-8255

Easton Area Community Center 901 Washington Street, Easton, PA 18042 (610) 253-8271

Northampton Senior Community Center 902 Lincoln Avenue, Northampton, PA 18067 (610) 262-4977

Hispanic Center Lehigh Valley 520 E. 4th Street, Bethlehem, PA 18015 (610) 868-7800 Ext. 227

Old York Road Senior Center 720 Old York Road, Bethlehem, PA 18018 (610) 867-4233

Lower Nazareth Twp. Senior Center 306 Butztown Road, Bethlehem, PA 18020 (610) 297-3464

Park Plaza Senior Community Center 1800 Sullivan Trail, Suite 140, Easton, PA 18040 (610) 829-3201

Rooney Senior Community Center 4 East 4th Street, Bethlehem, PA 18015 (610) 865-2092 Saucon Valley Community Center 323 Northampton Street, Hellertown, PA 18055 (610) 838-0722 Slate Belt Senior Community Center 707 American Bangor Road Bangor, PA 18013 (610) 588-1224

Other Activities/ Services Offered are: • PA Health & Wellness Programs • Educational Programs • Discussion Groups • Art Programs • Knitting, Crocheting & Sewing • Ceramics & Creative Pottery • Drumming • Dancing • Shuffleboard/Billiards • Pinochle • Wii Exercise

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Protect your heart when shoveling snow

Continued from Page 6 a cold sweat. Other signs that are equally common include jaw pain, lower back pain, unexplained fatigue or nausea and anxiety.

Here are some tips for safe shoveling:

•Warm up your muscles before starting.

•Shovel many light loads instead of fewer heavy ones.

•Take frequent breaks.

•Drink plenty of water.

•Don’t feel that you need to clear every speck of snow from your property.

Listen to your body. Head indoors right away if your chest starts hurting, you feel lightheaded or short of breath, your heart starts racing, or some other physical change makes you nervous. If you think you are having a heart attack, call 911 or your local emergency number.

Wearing sunscreen in the winter Continued from Page 8 months. That means even though the sun doesn’t feel as hot, you are actually exposed to greater intensity UV rays.

Keep your skin looking young and healthy longer

The sun’s rays are known to accelerate the skin’s aging process and decrease the production of collagen and elastin that help to keep skin looking youthful. Sunscreens protect skin from the sun’s rays and add moisture back into dry skin, addressing two concerns at once. Additionally, many studies of sunscreen users suggest that daily application can actually slow the aging process and keep skin looking more youthful.

Indoor lights are damaging to skin as well

Even if you’re not planning to go outdoors, new studies are indicating that the light from computers, TVs, cell phone screens and even lamps and other types of indoor lighting may be adding to skin damage. Daily application of sunscreen will protect your skin from damage caused by exposure to any light waves.

Winter weather makes sunscreen wear off more quickly

Sweating in the heat of summer, going for a swim, or spending time on sandy beaches will all make sunscreen come off more quickly. Thus, you need to reapply regularly.

Many people don’t realize that the harsh winter weather conditions will actually reduce sunscreen’s effectiveness just as quickly. Wind, snow, sleet and the low temperatures themselves all combine to weaken sunscreen, so you’ll need to reapply frequently for optimal protection. Lunchtime is the perfect time for reapplication of your sunscreen in the winter months.

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7 tricks for healthier, fuller-looking hair Healthline.com

While genetics play a key role, your diet, the weather, pollution, and your overall approach to hair care are all critical to getting healthy hair and keeping it.

1. Pump up the protein

A well-rounded diet is an important factor in hair

and scalp health. Hair is primarily made up of protein, so be sure to eat your protein daily. Good sources include: lean meat, poultry, fish, beans, dairy and eggs.

Diets with inadequate protein can result in weak, brittle hair and loss of hair color, as well as loss of hair itself.

2. Zinc about it

Zinc deficiency can cause hair to shed. Incorporate nuts like Brazil nuts, walnuts, pecans, cashews and almonds into your diet to combat shedding.

Eat and drink an abundance of vegetables, fruits, leafy green salads and plenty of water.

A multivitamin or zinc supplement can enhance your diet when necessary.

3. Omega your hair nice

Increasing your intake of omega-3 fatty acids may stimulate your hair follicles and sebaceous glands.

While this won’t cause your hair to grow, it may improve scalp health. Omega-3 fatty acids are found in cold-water fish, such as salmon, sardines and herring. Other good sources include flax seed, yogurt, cottage cheese, salad and cereal.

4. Choose the right shampoo

Using the wrong shampoo and styling agent can cause significant hair damage. Look for products that are right for your hair type — oily, normal or dry — and target any problems you have, such as dandruff. Try to avoid shampoos with harsh ingredients, such as ammonium lauryl sulfate or sodium lauryl sulfate.

5. Get condition-specific

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Conditioning after shampooing is an important step in keeping your hair soft, shiny and manageable. You can choose a separate conditioner or a shampoo with built-in conditioner.

Comb conditioner through for even distribution.

Leave it in your hair for two to three minutes before rinsing out. Just like hair washing, not everyone needs to condition every time they wash their hair.

Experiment to find what works best for you.

6. Wash up and brush up

Experts suggest that many people over-shampoo or shampoo incorrectly. The standard rules of thumb are: Don’t wash your hair more than once a day.

Use only enough of the product to cover your hair.

Avoid using very hot or very cold water.

Treat hair gently when it’s wet — it’s three times more vulnerable to breakage. Don’t rub wet hair excessively with a towel. Use a wide-tooth comb to detangle, but don’t comb too much or brush wet hair.

7. Hair maintenance tips

Keep these tips in mind for healthy locks: Start off on the lowest heat setting while blow drying and gradually increase heat as needed.

Allow your hair to air dry whenever possible.

Change up where you place pins and clips so that Continued on Page 14

February 8, 2024 | 13

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3. Digestive issues

7 tricks for healthier, fuller-looking hair

Forget butterflies in your stomach. Worry, doubt and fear can sometimes make it seem like a steamroller has taken over your GI tract. In times of stress, your sympathetic nervous system focuses energy and resources to where they’ll be most helpful in the short-term, and pauses anything that isn’t essential. As a result, your digestive tract may empty out quickly, or not much at all, leading to issues like constipation, diarrhea or stomach pain.

Continued from Page 12

breakage isn’t localized.

If you dye your hair, try to choose a shade that’s within three shades of your natural color.

Massage your scalp often to promote hair growth and increase blood circulation.

Get your hair cut regularly — around every eight to 10 weeks — to keep hair healthy and prevent split ends.

4. Unsatisfying sleep

Do racing thoughts keep you up at night? Anxiety can leave you feeling restless, making it hard to fall asleep or stay asleep, notes the National Institute of Mental Health (NIMH). Sleep struggles then can cause more anxiety, creating a continuous cycle. In fact, people with chronic insomnia (one of the most common sleep problems) face a high risk of developing an anxiety disorder, notes the Anxiety and Depression Association of America (ADAA).

6 sneaky physical signs of anxiety (because it's not always in your head)

5. Tense, achy muscles

Uhc.com

The same stress response that revs you up also tells your muscles to tighten and brace for an attack.

Tension headaches (mild to moderate pain that feels like having a tight band around your head) are common among people with anxiety, according to the ADAA. It’s also common to feel tension and soreness in the shoulders, neck and jaw.

Although anxiety is a mental health issue, there’s more to it than constant worry. Anxiety can also cause physical symptoms. Many of these reactions are not only unpleasant but can also make your anxiety worse.

1. Shakiness

You have a stress hormone known as cortisol.

When you sense a threat — whether it’s real or imaginary — cortisol levels go up. This rise tells your body to release more glucose (also known as sugar) to give you the energy to handle it.

6. Sweating

Stress and anxiety can make you sweat more than usual, especially your palms, face, armpits and the soles of your feet. This is partly thanks to hormones like epinephrine and norepinephrine, which get a boost any time your body senses danger, according to a review in Skin Pharmacology and Physiology.

Feeling anxious from time to time is completely normal. However, if your anxiety gets to a level where it’s causing a lot of problems or making it hard to get through your day, it’s time to get help. Visit your doctor to rule out other health issues that may be to blame for the physical symptoms you’re experiencing.

If all signs point to anxiety, talk to your doctor or a mental health professional about treatment options.

2. Rapid heartbeat

Ever notice how your heart starts to race when you’re in the middle of a stressful situation? That happens because your sympathetic nervous system controls your heart rate, according to information from Harvard Medical School. Remember, in the face of a fight-or-flight situation, your body churns out cortisol and epinephrine (a stress hormone you might know better as adrenaline). The result is a chain reaction, states a paper in World Journal of Cardiology.

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To learn more about life insurance and lifetime,” Reagle Insurance Agency.

To To learn learn more more about about life life insurance insurance andand “Whole life insurance, a type of 30-year packages. packages.

• 30-year Plans come in 5, 10, 20 or at a very difficult time in their lives.

• Youusually have the option of15, choosing “That means your family is for discuss options you and your family, discuss options forfor for you you and and your your family, family, To learnoptions more about life insurance and permanent life insurance, isprotected designed tothe discuss “Whole “Whole life life insurance, insurance, a type a type of permanent of permanent 30-year packages.

• Some policies come with an option to duration of your life. In addition to providing contact: long the and coverage amounts. contact: contact: discuss options for you and your family, • It •how provides It provides the most most coverage coverage forfor thethe life life insurance, insurance, is designed is designed to last to your “Whole life lifetime,” insurance, a type oflast permanent last your says Bryan . your convert to permanent insurance. financial protection, whole life policies build contact: • lowest It provides the most coverage for the lowest cost. cost. lifelifetime,” insurance, is designed to lastAgency. your lifetime,” says says Reagle Reagle Insurance Insurance Agency.

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• Provides coverage for your entirelife life and Some things to know about whole • Some policies come with an option the period of the policy. willthings nottodecrease regardless of changes in insurance: Some Some things to know about about whole whole life to convert to permanent insurance.

Reagle Insurance Agency Some things to know know about whole lifelife your health. insurance: insurance: 2912 William Penn Hwy • insurance: Provides coverage for your entire life

• It only pays if the insured passes during the period of the policy.

and will not decrease regardless of

Easton, PA 18045-5229

•Provides It accumulates cash value that you can •• Provides •Provides coverage coverage for your your entire entire life life and and coverage forfor your entire life and 610-258-7216 changes in your borrow in thehealth. future, which would then willwill not decrease regardless of changes changes in in will not not decrease decrease regardless regardless of of changes in eservice@reagleins.com Reagle Insurance Agency Reagle Reagle Insurance Insurance Agency Agency decrease thecash deathvalue benefit amount.

•your It accumulates that you can your health. your health. health.

2912 William Penn Hwy 2912 2912 William William Penn Penn Hwy Hwy borrow in the future, which would then Easton, PAPA 18045-5229 Easton, Easton, PA 18045-5229 18045-5229 accumulates cash value that you can benefit amount.

•• decrease It •ItErie accumulates It accumulates cash cash value value that that you you can Familythe Life death Insurance Company (Erie, PA).can ERIE® life610-258-7216 insurance products are not available in New York.

610-258-7216 610-258-7216 borrow in the future, which would then borrow in the in the future, future, which would would then then eservice@reagleins.com Goborrow to erieinsurance.com forwhich company licensure and product details.

S1942 01/20 eservice@reagleins.com eservice@reagleins.com decrease the death benefit amount. decrease decrease thethe death death benefit benefit amount. amount.

Erie Family Life Insurance Company (Erie, PA). ERIE® life insurance products are not available in New York.

® ® Erie Family LifeLife Insurance Insurance Company Company (Erie, (Erie, PA).PA).

ERIE ERIE life life insurance insurance products are are not not available available in New in New York.York.

Go Erie toFamily erieinsurance.com for company licensure and product details.products S1942 01/20 Go to Goerieinsurance.com to erieinsurance.com for company for company licensure licensure andand product product details. details.

S1942 S1942 01/20 01/20

16 | Health Wellness Beauty Supplement

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To make an appointment, call 888-402-LVHN or visit LVHN.org/hecktownoaks.

Route 33 and Hecktown Road 3780 Hecktown Road | Easton, Pa.