Health Life July/August Magazine

Are Multivitamins and Supplements Worth the Hype?

The Life and Times of a Fueling Up Before a Workout RECIPES

Neurology Practice Emphasizes Holistic, Patient-Focused Care: Dr. Sheri Swader Leading the Charge Southern Healthcare Alliance Neurology

July/August 2018 | FREE 1

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We’re diving even deeper into all things health related.

With an emphasis on physical health, nutrition, fitness and training, and lifestyle, we want to inform you and inspire you to live a healthy life.

For more information contact our main office at 229-469-7373 or email us at healthlifesga@gmail.com

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Letter From the Editor

Contributors Publisher Mark Dykes

2018

The key to living a healthy life – long term – is balance.

So often people go from one extreme to the other too quickly. They try to completely overhaul their lifestyles in one day, then become exhausted or hungry, end up skipping a day at the gym or eating a “bad” meal, then get discouraged and just give up. You can’t go from ignoring fruits and vegetables completely and sitting on the couch for years to suddenly eating salads for every meal and working out for 3 hours every day.

Making such drastic changes is almost impossible to do successfully. It’s like trying to make a seesaw level. If you run from one side to the other, you’re likely to fall off and end up right back where you started.

Introducing new foods and exercises into your routine takes some adjustment.

Changing the way you think about and approach diet and fitness takes some adjustment. And you have to give yourself the time to adjust, the time for your body and mind to balance your old habits with the new. Change is difficult, but nothing worth having ever comes easy.

In that spirit, we here at Health Life want to share with you stories that will help you live a longer, healthier, and happier life. Our articles emphasize physical health, nutrition, fitness and training, and lifestyle and deliver the genuine, personal stories of our South Georgia community.

In this issue, we speak with Dr. Sheri Swader from Southern Healthcare Alliance Neurology about how she got her start in medicine. Read more to learn about the holistic, patient-focused approach she and the team at Southern Healthcare Alliance Neurology take when treating patients.

We investigate if taking multivitamins and nutritional supplements are necessary to maintaining good health and explore alternative, affordable treatments for mental health. We give you recipes to fuel up before your workout and the top accessories to keep you cool when you’re exploring the outdoors. We dive into what it takes to become a gymnast, at which age athletes should start training, and the impact pursing a gymnastics career has on children. That and more fill the pages of this magazine.

We’re diving deeper into all things health-related, and we’re committed to bringing you accurate information and authentic stories all based in our South Georgia region. The desire to deliver relevant, engaging content drives every change we make and every article we publish. If anything in this magazine inspires you to change for the better in some way, we’ve done our job.

Have questions or comments?

Give us a call at 888.715.4263 or email us at healthlifesga@gmail.com

Live Health Life!

Health Life Magazine is published bi-monthly. The contents of this publication may not be reproduced in part or in full without written consent from the publisher. Dykes Media Group LLC makes no representation or warranty of any kind for accuracy of content. All advertisements are assumed by the publisher to be correct. Copyright 2018 Dykes Media Group LLC. All rights reserved. ISSN 1945-1458.

Editor Anna Limoges Magazine Director Anna Limoges Graphics Mandy Douthit Feature Writers Alex Dunn Hillary Griffin Bryce Ethridge Diamante Hewitt Betsy Perry Thacker, MD Caila Anderson Cover Photography Eric Vinson Feature Photography Eric Vinson Emmanuel Magbanua Copy Editor Anna Limoges Advertising/Marketing Amy Draper amy@itgnext.com Mark Dykes mark@itgnext.com Website Manager Mandy Douthit

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Contents

8 9

Keep It Moving During Pregnancy

10

Don't Jump Yet!

12

Are Multivitamins and Supplements Worth the Hype?

14 15 16

Alternatives to Traditional Mental Health Services

Turn Up the Radio(frequency) Thacker Dermatology

Pool Store

Keep An Eye on Your Contact Lenses Neurology Practice Emphasizes Holistic, Patient-Focused Care: Dr. Sheri Swader Leading the Charge Southern Healthcare Alliance Neurology

20 21

— PHOTOGRAPHY —

Emotional Eating: The Habit You Need to Kick Fitness Accessories to Keep You Cool

22 25

The Life and Times of a Gymnast

26

Reinforced Resolve:

28

Technology's Impact on Health

30

Fueling Up Before a Workout

Nail Care 101: 7 Tip to Slay Your Natural Nails

Losing the Weight and Keeping It Off

If you’re in search of great stories, we have the answer. Healthlifemagazine.com features stories from the magazine, trending topics, recipes, and much more all at your finger tips. There is even a spot to submit your ideas to us.

Contact info: cevinson9216@gmail.com 229-412-1296 Eric Vinson

evdreamswild

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10 Easy Poses to Move Through the Trimesters Sukhasana (Easy Pose)

Keep It Moving During Pregnancy

Vajrasana (Thunderbolt Pose)

Written by: Hillary Griffin

Extended Triangle Pose

Malasana (Garland Pose)

Exercising while pregnant is great for the health of the mother: It has a tendency to reduce strain on the body when it is time to actually give birth, helps to keep weight down during pregnancy, and dramatically reduces stress levels. While it is an amazing idea to stay active while being pregnant, it can also be tedious for the mother the further along she gets. Exercises a pregnant woman can do during the first trimester may not be as easy for her to do during her third trimester. Here are a few different and safe exercises to try at different stages of your pregnancy:

1. Walking

Walking is an exercise any pregnant woman can do regardless of the trimester she is in. It may become a little harder depending on the circumstances of the pregnancy, such as swollen feet and back pain. For the most part, walking is a safe and easy way to stay active during the entirety of the pregnancy.

Side Bends

Downward-Facing Dog

2. Stationary Bike

A stationary bike is much easier and safer to ride then a regular bicycle because the chances of falling off, which would hurt the mother and baby, are reduced. As the mother moves further along in her pregnancy, the bike can still be safely ridden.

3. Water Aerobics

Water aerobics can be soothing to the pregnancy body. Swimming and water workouts are great for anyone’s body, but when it comes to pregnancy, it is perfect for relieving pain in the joints and keeping the heart rate up.

4. Stretching

Continual stretching is good for the body. Planking and side stretching helps to increase muscle strength. Yoga and Pilates help to stretch out sore muscles, increase flexibility, and keep the body relaxed.

Cat and Cow

Side Angle

5. Weight Training

Light weight training is good to tone up the body pre-baby and post-baby. Keep it light. Don’t risk pulling or straining a muscle by trying to lift heavy.

Make sure to always clear any exercising with your doctor first; although staying active during your pregnancy is important, if it is not for you, then it could do more harm than good. Also, no one wants to go into labor early, especially because it could put the baby in danger. So, while exercising when pregnant, remember to keep it light and safe.

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Dermatology Care

TURN UP THE RADIO(FREQUENCY)

Thacker Dermatology Betsy Perry Thacker, MD, FAAD is a board certified dermatologist and Assistant Clinical Professor of Dermatology at Florida State University College of Medicine.

Written by: Betsy Perry Thacker, MD Images courtesy of Betsy Perry Thacker, MD

Business Hours: Monday-Thursday 8 a.m. - 5p.m.

Friday 8 a.m. - Noon Address: 4233 Camelot Crossing Valdosta GA 31602 Phone: (229)469-4383 Fax: (229)469-4584 Email: thackerderm@gmail.com Facebook: facebook.com/thackerderm Instagram: thackerderm

Radiofrequency uses an electrical current to generate heat below the surface of the skin, resulting in new collagen formation (neocollagenesis), skin tightening, and fat reduction. We use two different RF systems to address two of men and women’s most common concerns: loose skin and excess fat.

The truSculpt 3D is a non-invasive body contouring system device that causes programmed cell death in fat cells (adipocytes) on the abdomen, waist, neck, arms, bra-line, chin, and inner, outer, and posterior thighs.

The dead fat cells are then eliminated through the lymphatic system over several weeks.

In clinical studies, three months after one treatment, patients had an average of 24 percent fat reduction. Our patients are thrilled with their results and appreciate the accompanying skin tightening from neocollagenesis.

The ideal candidate is well hydrated, has a BMI of less than 30, and uses it for spot reduction of fat, although it has decreased waist sizes by more than two inches in some overweight patients. More than one treatment can be performed on any area, but these treatments should be separated by at least three months and are not typically required.

While the truSculpt 3D is effective for fat reduction, it is not a weight loss device, and patients do not lose weight following treatment.

Side effects include transient redness and swelling. Soreness and lumps, if they occur, can persist for a couple of weeks. There is no “down time” after the procedure, and you may immediately return to your normal activities. Women who are pregnant, nursing, or have copper wire IUDs and patients with metal implants (including mesh) in the treatment area may not use the truSculpt 3D. In the next issue of Health Life, we’ll explore using RF in women’s health and to tighten those turkey necks using Thermi. Tune in then and turn on RF.

BEFORE

AFTER

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Don’t Jump Yet! Written by: Diamante Hewitt

Whether for a quick swim before bedtime or lounging the day away, water safety at the pool is an important precaution you should take, regardless of age or intended activities. When you’re ready to hit the water, it can be tempting to disregard possible safety hazards. The American Red Cross reports that around 200 children drown in backyard swimming pools each year, and, sadly, this number is full of preventable accidents.

To prevent accidental drowning incidents, the Red Cross emphasizes supervision and security.

All too often you see pools without any obstructions. While it may be a little less aesthetically pleasing, you can be secure in the knowledge that the pool is surrounded by a fence or a gate to keep unwanted trespassers and curious children from coming too close to the water. In the event that you don’t want to pay

for any kind of borders for your pool, you can also buy a pool cover for when the pool is not in use so that accidents are more preventable.

In addition, you must pay attention to you surroundings and areas that pose potential hazards while also keeping an eye on any children coming near the water. Inflatables can be a child’s best friend if they end up unable to swim as well as they need to, allowing for easy retriev-

al from the pool if they do happen to fall in.

Also important to water safety in swimming pools are safety procedures like CPR and administering firstaid to those injured in the pool. To obtain CPR and first-aid certification, you can access the Red Cross website to find your local organization and take classes. Both first-aid and CPR classes are OSHA-compliant and affordable. The training provided is adaptable to

your learning schedule and style, making for an inclusive training process that leads to successful certifications for many who enroll in these classes. As society moves forward into an era that is allowing more and more freedom, a little supervision – and proper education – can go a long way.

Hands-Only CPR

Pet Water Safety

1. Call 911.

2. Make sure the person is lying on their back on a flat

people, so allow them to swim in shallow water before letting them jump in the pool.

(Usable by anyone, certified or uncertified)

surface with their head facing upward.

3.

Apply chest compressions by overlapping your hands at the center of the chest, exactly between the lower pecs, and pushing down hard and fast at least 100 times per minute.

4. Continue chest compressions until the person begins to breathe, you physically cannot continue with proper form, or another trained first responder can take over.

When performing CPR, the ideal tempo of chest compressions is 100-120 times per minute. Here’s a list of song to hum that will keep you within that range.

1. “Stayin’ Alive” – Bee Gees 2. “Work It” – Missy Elliot 3. “Another One Bites the Dust” – Queen 4. “Girls Just Want to Have Fun” – Cyndi Lauper 5. “Crazy in Love” – Beyonce ft. Jay Z 6. “Hips Don’t Lie” – Shakira 7. “Sweet Home Alabama” – Lynyrd Skynyrd 8. “I Will Survive” – Gloria Gaynor 10

1. Don’t just assume your dog can swim naturally; pets must learn to swim just like 2. Pet-sized life jackets may not seem conventional, but they can make a difference in the event your dog becomes injured in the water and needs your help.

3. If your dog seems to be very hot, a small baby pool of shallow water will allow for the dog to cool off without having to worry about its ability to swim. Depending on its breed, some dogs are not meant to “doggie paddle” due to their short-snouts, like Boston terriers.

4. Swimming is just as exhausting for pets as it is for humans; keep an eye out for your pet in case they start to tire in the water and need help to get out.

Photo Courtesy of Nikki Clepper

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ARE MULTIVITAMINS AND SUPPLEMENTS WORTH THE HYPE? Written by: Alex Dunn

They say an apple a day will keep the doctor away, but what about multivitamins and nutritional supplements?

We all try to stay on top of our health, but it can be hard to practice a well-balanced diet in everyday life. Multivitamins and supplements, when taken correctly, can help bridge those gaps in our diets.

Hrefna Palsdottir, MS of Healthline, explained that multivitamins are just supplements that have varying vitamins and minerals. However, each multivitamin’s composition depends on the brand and product. They can come in many shapes and forms like a tablet, a powder, a liquid, capsules, or even chewable gummies.

According to Palsdottir, there are 13 vitamins and 16 minerals that are vital to our health. Our bodies need these nutrients for things like growth, reproduction, and regulation of our bodily processes.

While a lot of multivitamins contain ingredients that impact the function of hormones and enzymatic reactions, they can also contain amino acids, herbs, and fatty acids. Palsdottir warns that cases of fraud have happened in the supplement industry that resulted in some ingredient dosages being labeled incorrectly or some not even being labeled at all. This is why it is important to buy your supplements or multivitamins from a trusted manufacturer.

Although taking multivitamins and supplements is meant to boost your body’s health, taking a high-potency of it can actually have more harmful affects, especially if you already have a well-balanced diet.

“More isn't always better in nutrition,” Palsdottir said.

If you have a high nutrient diet and eat well, chances are you do not need to take any supplements. However, the people who should consider that route vary depending on the age and diet of the individual, according to Palsdottir.

People who are vegan or have a strictly vegetarian diet should take supplements because they are usually at high risk of B12 deficiency. Other components that 12

OUR BODIES NEED THESE NUTRIENTS FOR THINGS LIKE GROWTH, REPRODUCTION, AND REGULATION OF OUR BODILY PROCESSES.

ESSENTIAL VITAMINS: Vitamins A, D, C, K, E; thiamine (B1); biotin (B7); niacin (B3); pantothenic acid (B5); riboflavin (B2); pyridoxine (B6); folic acid (B9); cobalamin (B12)

ESSENTIAL MINERALS: Calcium, potassium, phosphorus, sulfur, magnesium, chloride, sodium, zinc, iron, copper, iodine, manganese, chromium, fluoride, molybdenum, selenium

we usually get from animal foods are calcium, iron, zinc, vitamin D, and omega-3 fatty acids.

Older individuals should also consider taking multivitamins because the absorption of the vitamin B12 our bodies need decreases with age. You also will need higher quantities of vitamin D and calcium, the absorbtion of which also decreases with age.

Pregnant or breastfeeding women can also talk to their doctors about any extra nutrients they should take to keep their babies healthy. However, Palsdottir said that certain nutrients, like vitamin A, should be avoided because they are known to cause birth defects.

Palsdottir also suggested that others who have had weight loss surgery or have low-calorie diets would benefit from supplements. Even if you are known to have a poor appetite and don’t have enough nutrient intake, supplements could help in that category too.

Palsdottir explained that multivitamins usually have high amounts of multiple nutrients. If you only need one, like iron, then that is what you should take.

Taking high amounts of nutrients on top of a healthy diet can do more harm than good.

Taking multivitamins or nutrient supplements should not be used to substitute the real thing. Having a well-balanced and healthy diet is the sure way for optimal health; this means meeting our body’s nutrient needs by consuming whole, nutritious foods. Only take supplements if it’s necessary for your body’s health.

Taking care of our bodies is crucial.

It’s important to know what is, and isn’t, going into our bodies. What we put in is what we’ll get out, so eat healthy, and if your diet needs something a little extra, follow the dosage guidelines of multivitamins and supplements for accurate and safe results.

TOP 5 MULTIVITAMINS FOR WOMEN: MegaFood Women’s One Daily FOR MEN: MegaFood Multi for Men FOR CHILDREN: Rainbow Light Kids One MultiStars Food-Based Multivitamin

Botin & Vitamins A, C, E, & D

Clear Eyesight Vitamins A, C, E, & B12

Stable Blood Preasure

Healthy Heart

Vitamins C & D, Calcium, Potassium, & Magnessium

Omega-3s & Vitamins B6, E, C, & D

Healthy Cholesterol

Healthy Lungs

Courtesy of reviews.com

TIPS FOR TOUGH-TOSWALLOW PILLS

Vitamins A, C, D, & E

Fiber, Omega-3s, Carotenoids, & Vitamins C & E

Health Liver

Level Blood Sugar

Vitamins B12 & A

Vitamins C, D, & B Complex

Stronger Immune System

Healthy Digestion

Zinc & Vitamins A, C, & E

Fiber, Niacin, & Vitamins B12 & C

Bladder & Kidney Function

Strong Hair & Nails

Vitamin B6, Magnesium, Potassium, & Sodium

Folic Acid, Iron, Zinc, & Vitamins A, B Complex, E, & C

Improved Fertility

For capsules, try the lean forward method.

Place the capsule on the tongue, sip some water without swallowing, close your mouth, tilt your chin toward your chest, and swallow while your head is still bent forward.

Take your pill with soft food or crush it up and put it in water.

Omega-3s, Folic Acid, & Vitamins E, B6, B12, C & D

Folic Acid, Biotin, & Vitamins A, C, E, & B12

BEST VALUE: Kirkland Signature Daily Multi

For tablets, try the bottle method. Fill a plastic water bottle with water, place the tablet on your tongue, and close your lips around the bottle opening. Use a sucking motion to drink from the bottle and swallow the water and pill quickly.

Clear Skin

Sharp Hearing

FOR SENIORS: Kirkland Signature Adults 50+ Mature Multi

Always have a full glass of water next to you before you take your pill.

Improved Brain Power

Healthy Muscle Tissue

Omega-3s, Zinc, Iron, & Calcium

Iron & Vitamins B12, E, & A

Strong Bones

Supple Joints

Vitamin D, Calcium, Magnesium, & Phosphorus

Clacium, Omega-3s, & Vitamins C & D

Information courtesy of realfood.tesco.com

Increased Energy Vitamin B Complex & Iron

Courtesy of today.com

TOP 5 SUPPLEMENTS FISH OIL contains the fatty acids EPA and DHA, which allow the body to burn fat stored for energy rather than glucose from carbohydrates.

MULTIVITAMINS contain a plethora of nutrients.

However, choose your multi wisely; many contain nutrients that can be poorly suited for your body and can be toxic or don’t absorb well, like mineral salts and vitamin A.

Courtesy of poliquingroup.com

Attaining quality dosages of VITAMIN D is of the easiest and best ways to stay ahead of disease and illness and to promote long-term health.

MAGNESIUM is responsible for impacting over 300 processes in the body, so not getting enough can leave you feeling unhealthy and sluggish.

PROBIOTICS are little bacterias that can offer extensive health benefits because their natural habitat is the gastrointestinal tract.

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Alternatives to Traditional Mental Health Services

Bringing health to your home.

Written by: Alex Dunn

Treatments are crucial to those who are impacted by mental health, but not everyone has equal access to mental healthcare professionals.

Whether they are too far away or the traveling expenses are too much, there are alternative ways to seek help.

According to Hannah Nichols of Medical News Today, about 48.3 million adults face mental health conditions in America. However, 9.8 million of those are plagued with serious enough conditions that they affect everyday life.

Websites like PsyCom can be one of those alternatives.

These websites offer mental health tests and self-assessment quizzes. These sites usually offer their services for free. Their main purpose is to connect with the individuals who are concerned for their mental health.

There are a plethora of websites that can provide medically-reviewed and accurate articles and quizzes for specific mental illnesses. PsyCom has screenings available for bipolar disorder, depression, OCD, anx-

iety disorder, eating disorders, addictions like sex or gambling, and many more.

Apps can also be available for those who want a compact and portable mental health aid when on the go. Moodpath, Calm, and Headspace are free apps that function as a pocket-sized mental health companion, a support system for difficult times. Others can help with sleep and anxiety, while some allow you to write down what you’re feeling that day and assess your overall mental composition.

Another method to improving mental health conditions is eating a healthly diet and exercising. While more severe cases of mental illness, like schizophrenia, need a professional diagnosis and treatment, other mental health conditions can be improved through staying healthy.

Exercising releases endorphins in the brain, which makes us happy. If you are battling depression, anxiety, or stress, taking the time to work out and eat something healthy can sig-

1 in 5 adults experience mental illness in the U.S. in a given year.

Hotline Numbers: National Alliance on Mental Illness: 1-800-950-NAMI Panic Disorder Information Hotline: 800- 64-PANIC Suicide Prevention Lifeline: 1-800-273-TALK Suicide & Crisis Hotline: 1-800-999-9999 Help Finding a Therapist: 1-800-THERAPIST Eating Disorders Center: 1-888-236-1188 Adolescent Suicide Hotline: 800-621-4000

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nificantly boost your mood, according to Nichols.

Creating a support group online or in person can also have a significant impact on mental health. Talking to people who have similar issues can show that you’re not alone, and you can get advice on how to live with the conditions.

Finding a passion or hobby that you can do on your down time can also have a positive impact on your mental health. You can simultaneously keep your mind focused on the project rather than negative thoughts and create something you’re passionate about in the process.

Although the treatment and diagnosis of a serious mental illness should be done by a medical professional, other mental conditions can be easier to treat when they don’t affect everyday activities. Getting a more solid hold on your mental illness can make all the difference. Understanding that there are alternative ways to improve mental conditions and that you are not alone will make living life easier and healthier.

50% of all lifetime cases of mental illness begin by age 14 and 75% by age 24.

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The average delay between onset of symptoms and intervention is

8-10 YEARS. Courtesy of nami.org (National Alliance on Mental Illness)

136 N Patterson Street Valdosta, GA 31601 Phone (229) 257-0024 www.merchanthomemedicalservices.com

How to Insert Contacts: 1. Wash hands with soap and dry completely.

2. Rinse lenses with solution to remove any debris.

3. Place lens of tip of finger. With other hand, hold the upper eyelid in place while also pulling down your bottom lid.

4. While looking up, place the lens on the lower part of the eyeball.

5. Remove hands and blink a few times to center the lens.

6. Remove lens if there is any irritation or discomfort.

Courtesy of vsp.com

How to Remove Contacts:

Keep An Eye on Your Contact Lenses

Written by: Alex Dunn

If you are someone that has needed glasses in your lifetime, then you are probably familiar with contact lenses. While some people prefer to just stay with eyeglasses, contact lenses can make life easier and happier, as long as you take care of them.

There is a big responsibility that comes with wearing contact lenses; you are literally putting something in your eye, and you need to make sure it’s clean and ready to go. According to Kierstan Boyd of the American Academy of Ophthalmology, contacts do carry a risk of eye infection if proper care guidelines are not met.

Boyd explained that infection rates vary depending on the type of contact lens. There are single-use daily disposables that are known to be the safest type of lenses and the rigid gas permeable lenses that are harder and require different solutions.

Practicing healthy habits ensures that your eyes remain healthy and strong. The Center for Disease Control and Prevention suggests a variety of ways to avoid eye infections: • Do not wear your contacts to sleep. Not only will you wake up with irritated eyes, but the chance of an eye infection is six to eight times more likely.

• Use fresh solution every time. “Topping off” solution, where you add new solution to old solution, can lower the germ-killing effect.

• Wash hands with soap and make sure they are completely dry before handling contact lenses.

• Take them out before you have contact with water.

Do not rinse lenses with tap water.

• Follow proper cleaning, storage, and wear guidelines provided by your eye care professional.

Giving your eyes the proper care they need is just as important as proper lens care, according to Boyd. Infections in the eye can result in extensive vision loss. Here are a few methods to ensure your eyes stay healthy while using contact lenses.

• If you experience any redness, pain, blurry vision, swelling, discharge, or increased light sensitivity after removing your contact lenses, refer to your ophthalmologist immediately.

• Do not smoke while using contact lenses. Boyd said that studies have shown that lens wearers who smoke have more problems than nonsmokers.

• Get annual eye exams. Not only do you have a professional checking to make sure everything is in order, but you can also ask them any questions you may have concerning your lenses or eyes.

• Replace the contact lens case at least every three months. Disposal of contact lenses varies depending on the type of lens being used.

1. Wash hands with soap and dry completely.

2. Pull down your lower lid while looking up.

3. Touch the lower end of the lens with finger and slide the lens down to the white part of the eye 4. Squeeze lens gently with index finger and thumb to remove.

Courtesy of vsp.com

When to Replace Lenses Daily Disposable: Every day after wear Disposable: Every two weeks Replacement: Monthly Traditional: Every six months Courtesy of allaboutvision.com

What Type of Solution to Use Multipurpose: This solution cleanses, rinses, stores, and disinfects lenses.

Saline: This does not disinfect and is mainly used for rinsing the lenses.

Hydrogen Peroxide-based: Used to disinfect, clean, and store lenses.

Enzymatic Protein Removers: Used to clean off the protein (eye gunk) your eye deposits on the lens during wear.

Rigid Gas Permeable: This is used for hard contact lenses, not soft ones.

Courtesy of cdc.gov

One pair of eyes is all you get, so take care of them with proper lens handling. They are meant to provide you with corrected vision, and they can’t do their job if they are not cleaned and removed properly. Listen to your ophthalmologist and follow all guidelines for your solution, contact lenses, and contact lens case.

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Southern Healthcare Alliance Neurology (SHA) Neurology Practice is happy to welcome Dr. Sheri Swader. She brings over 15 years of neurological experience.

Emphasizes Holistic, With the addition of Dr. Swader, SHA will be able to serve more patients in South Georgia Patient-Focused Care: and North Florida, and be partners in helping Dr. Sheri Swader Leading the Charge Written by: Caila Anderson Photography by: Eric Vinson

patients enjoy their life again.

Southern Healthcare Alliance Neurology has been serving the community for over 10 years.

We diagnose and treat patients experiencing a

variety of neurological disorders.

Neurological disorders affect millions of people and can make everyday tasks cumbersome and scary. From migraines and sleeplessDr. Sheri Swader specializes in epilepsy, ness to epilepsy and back pain, these issues neuromuscular conditions, and migraines. make enjoying life hard.

Since 2008, Southern Healthcare Alliance Neurology has been treating the patient, not the disorder. They stand by their Christian philosophy and holistic approach. When coming to the office, they treat you like family and always listen. They are your partner – educating you on your disease, creating a treatment plan with you, and providing you with care every step of the way.

A Calling to Serve Others

We Treat: Migraines & Headaches • Seizures & Tremors • Neck & B Dizziness Numbness & Tingling • Memory Loss (Alzheimers) • Stro

SHA was looking to expand its reach and services, and Dr. Sheri Swader was the perfect fit. Dr. Swader brings more than 15 years of neurological experience to the practice, specializing in epilepsy, neuromuscular conditions, and migrainges as well as general adult neurological disorders. She went to medical school at the University of Arkansas for Medical Sciences at Little Rock and completed her residency at the University of Alabama at Birmingham. She was looking for a small town where she could truly connect with her patients.

Because of the town’s hospitality and character and her family ties to Georgia, she and her family moved to Valdosta.

Dr. Swader has always had a passion for medicine and wanted to be a doctor for as long as she can remember. She credited her uncle’s neurophysiology technician clinic as having a big influence on her and piquing her interest in EEGs, synapses, and neurons.

As a child, family would find her in the library on the weekend studying how the brain works.

Dr. Swader was drawn to figuring out why neurological illnesses occurred and how they were making

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Business Hours and Information: Monday-Thursday 8:45 a.m. – 5:30 p.m.

Friday 8:45 a.m. – Noon

Address: 3790-B Old Highway 41 N., Valdosta GA 31602 NOW ACCEPTING PATIENTS! CALL (229) 262-1981.

Phone: (229) 262-1981 southernhealthcarealliance.com Email: referral@southernhealthcarealliance.com Facebook: facebook.com/shaneurology Website: www.southernhealthcarealliance.com

everyday life a struggle for those around her, which led her to enroll in medical school.

“During my third year of medical school, I started my clinical rotations and kept a notebook of my most interesting patients,” Dr. Swader said. “In my fourth year, I had to pick my acting internship and went to review my notes to decide. I noticed, to my surprise, that all of my favorite patients in my notebook had neuroligcal illnesses. I knew this was going to be my life’s work.”

As a neurologist and medical care provider, Dr. Swader believes her role is to give the patient an improved quality of life, listen to their goals, and help them accomplish that.

“There are several technological advances in medicine and pain medications that can help treat neurological illness,” Dr. Swader said. “But the patient may not have the funds or the need for invasive surgery, multiple medications, or want to deal with their side effects. They may just want to be able to hold their grandchild or have a day without a debilitating migraine.”

“In my fourth year, I had to pick my acting internship and went to review my notes to decide.

I noticed, to my surprise, that all of my favorite patients in my notebook had neuroligcal illnesses. I knew this was going to be my life’s work.”

— Dr. Sheri Swader

SHA and Dr. Swader’s goal is to truly connect with all of their patients, creating a strong relationship so they can get to the root of their neurogolical conditions and treat the issues.

“We could just take care of their symptom, but we wouldn’t be doing our job” Dr. Swader said.

“They would be back again with pain and discomfort, and we don’t want that. We want to help them enjoy their lives again.”

A Holistic Approach SHA patients quickly notice that the practice takes interest in the entire person – their bodies, minds, spirits, and emotions – to help fix the neurological issue.

This approach helps create a balance in the person’s life and get them on a path to better health for their entire body. The philosophy is that if people have imbalances (physical, emotional, or spiritual) in their lives, it can negatively affect their overall health.

17

“Using this approach makes a big difference in how we treat our patients, which makes an even bigger difference in the patient’s (and family’s) life,” Dr. Swader said. “By taking the time and putting the personal touch back into medicine, we see real improvements in our patients’ health.

Making adjustments to lifestyle or just praying with them plays an important role that can help reduce the occurrence of their problems.”

Instead of using an alogorithm or checklist of symptoms, SHA brings the personl touch back to medicine to find the underlying cause and work to cure it. Neurological disorders can be caused by many factors, and lots of patients visit the practice to seek relief for the pain they have been dealing with for years. Dr. Swader and the team at SHA work individually with each patient to assess their goals and to create a treatment plan, together. The treatment plan may involve medication, therapy, or surgery as well as making modifications to the patient’s lifestyle to avoid reoccurrence and lower the risk of injury during daily routines.

Southern Healthcare Alliance Neurology diagnoses and treats patients experiencing a variety of neurological disorders including: • • • • • • • •

Migraines and headaches Seizures and tremors Neck pain Sciatica and back pain Balance and falls (dizziness) Numbness and tingling Memory loss ( Alzheimer’s) Post stroke care

5 Common Neurological Disorders Migraines

This chronic neurological disorder’s main symptom is frequent headaches.

Intensity of the headaches can be moderate to severe, and they often last for two days or more.

Symptoms include: • Frequent nausea or vomiting • Seeing spots or flashing lights • Sensitivity to sounds, lights, and smells • Trouble speaking

www.apollohospitals.com

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Seizures

Seizures are changes in the brain’s electrical activity. This change can cause dramatic, noticeable symptoms or it may not cause any symptoms. Types of seizures include non-epileptic seizures, partial seizures, and generalized seizures. Symptoms include: • Uncontrollable muscle spasms • Drooling or frothing at the mouth • Sudden, rapid eye movements • Loss of control of bladder or bowel function Healthline.com

Nerve-Based Pain

Imbalance/Dizziness

Strokes

• • • • • •

• Dizziness or a spinning sensation • Staggering when you try to walk • Lightheadedness, faintness, or a floating sensation • Blurred vision • Confusion or disorientation

• Dizziness • Weakness or sudden numbness of the arm, face, or leg • Severe headache without any reason • Trouble understanding or speaking • Loss of balance or coordination

Sensory nerves relay information from your skin and muscles back to your spinal cord and brain.

The information is then processed to let you feel pain and other sensations. Symptoms of nerve damage include: Pain Sensitivity Numbness Tingling or prickling Burning Problems with positional awareness

www.webmd.com

Balance disorders make you feel dizzy or unsteady.

When standing, sitting, or lying down, you may feel like you’re moving, spinning, or floating. When walking, you may feel like you’re tipping over. Symptoms include:

www.nidcd.nih.gov

A sudden stroke occurs when the blood flow to the brain stops, further damaging brain cells. The two kinds of strokes, hemorrhagic and ischemic, are caused by blood clots or blocking of the blood vessel.

Symptoms include:

www.apollohospitals.com

Southern Healthcare Alliance Neurology welcomes neurologist, Dr. Sheri Swader.

Southern Healthcare Alliance Neurology (SHA) is happy to welcome Dr. Sheri Swader. She brings over 15 years of neurological experience.

With the addition of Dr. Swader, SHA will be able to serve more patients in South Georgia and North Florida, and be partners in helping patients enjoy their life again.

Southern Healthcare Alliance Neurology has been serving the community for over 10 years.

We diagnose and treat patients experiencing a variety of neurological disorders.

Dr. Sheri Swader specializes in epilepsy, neuromuscular conditions, and migraines.

We Treat: Migraines & Headaches • Seizures & Tremors • Neck & Back Pain Dizziness Numbness & Tingling • Memory Loss (Alzheimers) • Stroke Care

NOW ACCEPTING PATIENTS! CALL (229) 262-1981. southernhealthcarealliance.com

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7 Ways to Deal With Stress Instead of Eating 1.

Take a walk outside.

2.

Perform an exercise or some sort of physical activity.

3.

Take a nice long bath.

4. Express yourself

creatively by doing a DIY project or painting.

5.

Try aromatherapy to relax.

6.

Rub the pressure points around your body or get someone to massage you.

7.

Surround yourself with friends and family.

Courtesy of webmd.com

4 Activities to Avoid When Emotional 1.

Avoid more stressful situations. If they arise, remove yourself immediately.

2.

Don’t drink. Not only can this be unhealthy, but it can also be an invitation to poor choices.

3.

Don’t isolate yourself.

This can make you feel even more emotional. Try to connect with friends or family.

4.

Don’t mindlessly eat. Don’t allow yourself to snack on unhealthy foods to make yourself feel better.

Courtesy of sparkpeople.com

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Emotional Eating: The Habit You Need to Kick Written by: Alex Dunn

Among the many things that can stress us out in daily life, food is sometimes used to soothe or combat that stress.

Emotional eating results in not only eating when the body isn’t necessarily hungry, but also in causing cravings for unhealthy foods in the process, making it a combination of unhealthy eating and mental health.

Often renamed as ‘comfort foods,’ these types of foods usually offer little to no nutritional value and are high-calorie or high in carbohydrates.

These foods can range from pizza to French fries to ice cream and more.

According to MedicineNet, 40 percent of people are prone to eat more when stressed. The other 60 percent either eats less or experiences no change in their intake of food when under stress.

Emotional eating can sometimes be confused with binge eating; the

main differences lies in the responses to stress called amount of food that is con“fight or flight.” This resumed. Emotional eating sults in increased heart involves eating moderate rate, breathing, and blood to extensive amounts of flow. Increased appetite food. It can be a part of can be another symptom an emotionbecause it is al illness like the body’s Commonly, way of givdepression or bulimia, emotional eaters ing it fuel for according to fight or crave junk food the MedicineNet. flight that it rather than is anticipatBinge eating, on the othhealthy foods, ing will haper hand, is a repen. sult of a mental which is why they Pe o p l e illness. It is are can often feel who categorized subjects shame after they to chronic by recurring compulsive have eaten. stress are overeating epmore likely isodes, according to Medto be victims of emotional icineNet. This occurs when eating, versus people who someone cannot control experience momentary the amount of food they stress from school or a job. eat, which is usually extenAlso, people who typically sively larger than a normal connects food with positive amount most people eat in feelings or comfort rather a given period of time. than for sustenance are Emotional eating can prone to emotional eating. be caused by many facThey could be using food tors, not usually just one to fill an emotional hole cause. MedicineNet dethey feel. And it can also be scribed one of the body’s a result of how that person

was raised around food.

According to MedicineNet, warning signs for emotional eating can vary.

Feeling a sudden and urgent hunger, rather than the gradual physical need our bodies usually undergo, can be a warning sign. Commonly, emotional eaters crave junk food rather than healthy foods, which is why they can often feel shame after they have eaten.

Although emotional eating is connected with the overeating aspect, another reaction could be the lack of hunger. If someone feels stressed or depressed, they may lose their appetite altogether, even when their body tells them they are hungry.

Both responses to stress can be harmful to the body, especially if it is happening frequently and sporadically. If you or someone you know is experiencing these reactions, contact your doctor immediately.

Fitness Accessories to Keep You Cool Written by: Hillary Griffin

Summer is among us, which means staying cool and hydrated is a must. Here in South Georgia we know all too well how hot and humid it can get. We pray for breezes that seem to be just nonexistent, so we have to figure out ways to remain cool and keep our bodies hydrated. Here are five fitness accessories that will help you when the sun is being completely unforgiving.

1. Frog Tog / Cooling Rag

These things are absolutely amazing! Once it gets wet, it stays cool and can be worn around your neck, placed on your head, or used for anything that you want. They are perfect for athletes because you can just wet them, put back into the container, and keep in a cooler or refrigerator until you are ready to use them.

heat-related deaths occurred in the U.S. from 1999 to 2010.

The symptoms of heat exhaustion include

More people are killed by

Muscle cramping

in the U.S. than are by tornadoes, hurricanes, floods, and lightning combined.

Fatigue Headache Nausea or vomiting Dizziness or fainting.

HEAT

Almost all heatrelated deaths occurred during MAY–SEPTEMBER. Information courtesy of www.cdc.gov

2. Double Wall Tumblers

Double wall tumblers are great for keeping your drinks cold or hot, but in this case cold. The stainless steel double wall allows your ice to not melt and your liquids to remain cool and cold for long hours at a time. This is the perfect cup or tumbler to keep handy when you know you are going to be outside or in the heat for long periods of time. You will stay hydrated and cool for sure.

3. Portable Fans

These are convenient. You can literally keep them anywhere, and they are super affordable. You just hold them in your hand while the wind from the propeller cools your face. I would personally carry them in my purse when I was in college, and once I got in class from walking across campus on those scorching hot days, I would whip out my little fan and within seconds be cooled.

4. Portable, Mini Coolers

These are more so used for sporting events such as football or softball games, tailgating, or even a fun day at the beach.

You can pack waters and other beverages in them and carry them from place to place. Just add some ice to the cooler and voila! All your drinks are perfectly chilled the entire time.

5. Chill Bands

Chill bands are bands that you are able to wear on different parts of your body. They work similar to a frog tog or cooling rag but can be tied around your arms, legs, or neck. Depending on how hot it is outside or how hot your body is, the bands may not stay cold forever, but they do stay cold long enough to cool you down.

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THE LIFE AND TIMES OF A GYMNAST Written by: Bryce Ethridge Photography by: Emmanuel Magbanua

I flip.

I jump.

Sometimes I fly.

What am I?

A GYMNAST.

By definition a gymnast is a person trained in exercises developing or displaying physical agility and coordination. So how long did they train?

How did they start? Well, some gymnasts’ stories begin as early as 2 years old, at least that’s what Amy Van Deusen of ThoughtCo. says.

According to Deusen, gymnastics classes can be offered to children when they become two years old, but coaches often say a child shouldn’t start until they are 5 or 6. Introductory classes usually focus on developing body awareness and a love for the sport, Deusen says. For children 3 and under, parent-child classes are held to focus on physical coordination and self-confidence through climbing, crawling, and jumping. Around ages 3-5, basic gymnastic moves are introduced, which include somersaults, cartwheels, and backward rolls. Balancing activities on a low beam are also introduced. Once mastered, the child moves on to the more serious introductory classes around age 6.

Though it may seem beneficial to start a child’s training early, it doesn’t mean they’ll be ahead of the curve. Sure, the longer you wait to start their training, the further behind they’ll be when it comes to competing against others in their age group, but world champion Daiane dos Santos started training when she was 12. According to Deusen, some coaches believe it’s the early starters who are disadvantaged.

“The risk of starting advanced gymnastics at a young age is potential burnout as a pre-teen,” Deusen says, quoting veteran gymnastics coach Rick McCharles.

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Along with burning out early, serious gymnastics training can lead to health issues and lifelong injuries including wrist and knee injuries. It’s times like this when parents have to weigh their child’s chances of becoming a champion versus serious injuries, but that’s the same with any sport.

This is not to say that gymnastics is a dangerous sport to avoid, but to say that you need to find a happy medium with your

In other words: balance. child.

According to Cari Oleskewicz from Chron, the University of Minnesota reports that the average age of a gymnast on the U.S. women’s team is 16.

Deusen says in her own article that being a gymnast is a young person’s sport. So, if you want your child to become a professional gymnast, they’ll have to start young, but when is the perfect time to start? The answer: Gear

it toward your child.

Oleskewicz said that the desire to learn and experience the sport is more important than age. This is one of the factors in burning out before their pre-teen years. If it seems to the child that you’re forcing them to participate in the sport, their interest will go down, so here’s what you should do: Wait until they’re around 4 or 5 and introduce the sport to them. Explain to them what you do in the sport and perhaps show them how it’s performed. Make sure that when you explain it to them, it’s not a textbook definition. Explain it to them in a way that plays upon their interests. Then, gauge their interest and ask if they want to do it. If they say no, let it go. If they say yes, go for it, but always remember to push gently and never force.

Another thing about being a gymnast that ties into their interest in

the sport is becoming an Olympic gymnast. Going to the Olympics requires devotion to training, typically 20-30 hours every week. Beyond that is the pressure and physical stress that comes with competing. If the young gymnast doesn’t have a desire to go that far, then it’s not meant for them.

Mental stress and physical stress, like wrist and knee injuries, can hurt the gymnast in the long run.

On the other hand, if the gymnast wants to be an Olympian, encourage and push them to be that.

Don’t let them quit. If they don’t have that support system, they may quit and feel regret for their decision, which may lead to depression down the line. If they want to go for the glory, stick with them and help them get there.

Gymnastics Moves For Beginners • FORWARD ROLL: The starting body position is upright, hands reaching toward the ceiling. Gymnasts reach for the floor, tuck their chin, roll on the floor, and come back up to a standing position.

• BACKWARD ROLL: This move starts with a tall stance. Gymnasts then squat down on their heels, sit on the mat, roll backward, push off the ground, and elevate into a standing position.

• BACK BEND WITH KICK OVER: The starting position is standing with arms straight up by the head.

Gymnasts look at their hands and bend backward in a "U" shape until their hands touch the ground. Once this is mastered, they can kick their legs over their head and land on their feet in the lunge position.

• BRIDGE: The bridge starting position is on the back, hands next to the head with fingertips pointing toward the toes. Gymnasts bend their legs, place their feet on the floor, and push with their arms and legs. They get their arms straight and their head off the ground.

23

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MEDICAL GUIDE

HOW TO QUIT BITING YOUR NAILS

Nail health tends to take the backseat in most people’s lives, but nails can tell a lot about an individual’s health. The key to having strong, shiny, long, and healthy nails is a good nail routine.

1. Healthy Eating

The saying is true about healthy eating when it comes to what you put into your body. The cleaner you eat, the better off your entire body is, and that goes for hair, skin, and nails. They are all a direct reflection of what you allow to entire your body, so try eating a diet rich in protein and remember to stay hydrated.

2. Be Gentle

Treat your nails gently. The soaps that you use when washing your hands or washing dishes can dry out your nail beds, which ends up making your nails weak and brittle. When shopping for dish washing liquid or hand soaps, try looking for something with fewer harsh chemicals.

3. Regular Trimming/Shaping

Keep your nails trimmed and shaped up so that hangnails and torn nails are not getting in the way of your nail growth. A manicured look is always nice for your overall appearance, and it enhances nail growth.

4. Vitamins

If you’re not getting the right nutrition is your diet, try taking vitamins or supplements. Biotin, also known as vitamin B7, can be bought over the counter and is known to prevent nail brittleness.

5. Cleanliness

Bacteria, dirt, and food can build up and stunt your nail growth. Make keeping your nails and the skin around them clean a priority.

6. NO Biting

The worst thing you can possibly do is become a habitual nail biter, something I had an issue with for years. Once I trained my brain to turn away completely from nail biting, my nails begin to flourish. You can damage your nail beds drastically when biting your nails by biting your nails too low or by tearing a hangnail.

7. Top Coats

Top coats can be your nails’ saving grace by making them stronger, shinier, and longer. Top coats harden your nails, causing them to become stronger and less susceptible to breakage.

The clear polish makes nails a little shiny and keeps them looking natural, which makes it ideal for men and women who want the benefits of polish without the bright colors.

1.

Keep your nails painted. A fresh manicure or acrylics will make you not want to have your hands in your mouth.

Try finding a new stress reliever, since many bite their nails as a nervous habit.

2.

3.

Certain polishes give off an unpleasant taste when you go to put your fingers in your mouth. Try using one to break your nail-biting habit.

Stay busy. If you are continuously doing something with your hands, then you are less likely to put them in your mouth to bite.

4.

DIY Nail Strengthener Ingredients: 1/4 cup olive oil 1 tablespoon honey 1 tablespoon 2 teaspoons sea salt

Directions: Mix ingredients in a bowl. Soak your fingernails for 10 minutes.

DIY Nail Lengthener Ingredients: 1/4 cup fresh orange juice 1 clove chopped garlic 1/4 cup olive oil

Directions: In a bowl, mix orange juice with garlic. Soak nails for 15 minutes.

Then, rinse hands and soak nails in olive oil for 15 minutes.

NAIL CARE 101:

7 TIPS TO SLAY YOUR NATURAL NAILS Written by: Hillary Griffin

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Reinforced Resolve: Losing the Weight and Keeping It Off Written by: Diamante Hewitt and Anna Limoges

Many people who live the difficulties she listed with a chronic illness were cumbersome infeel encumbered by it. sulin bags, taking insuTheir whole lives revolve lin multiple times a day, around managing the and making sure she had illness: Where will I go? enough insulin before What will I wear? How leaving the house. will I transport myself, my “I have had health ismedications, my assistive sues for a long time, and devices? What will I eat? I was tired of having to When will I eat? What will take insulin, so much of it I do if something goes daily,” Burnsed said. “My wrong? whole life was just foSuch was the case for cused around the insulin Mattie Ann Burnsed, a and shots and my hip, so Lakeland, Georgia, native I wanted to break those who was struggling to bonds and be more prolive with diabetes. Diabe- ductive in my life.” tes is a disease that hinBurnsed decided ders the body’s ability to weight loss would be process and use glucose, the first step for her to an important source of take control of her health fuel for the brain and and her life. She met with the cells Dr. Howard that make L. Melton up muscles. at Sterling Too much Center Barglucose in iatrics, and the blood they decidcan lead to ed a gastric a variety of sleeve was health probthe best oplems, intion for her cluding cartreatment. diovascular Burnsed disease; said that nerve, kidMelton and ney, or eye the Sterling — Mattie Ann Burnsed damage; Center were and hearing valuable reimpairment. sources that “I thought could help I was eating healthy be- anyone on their own ing a diabetic, but I was weight loss journey. missing the mark so, so “He (Melton) has a fanbadly,” Burnsed, 69, said. tastic team, and everyShe felt she couldn’t one was just above and enjoy her life in the ways beyond all of my expecshe wanted to. Among tations,” Burnsed said.

“I thought I was eating healthy being a diabetic, but I was missing the mark so, so badly.”

Before she could un- was committed to make dergo surgery, however, my life better. I just had Burnsed had to make the mindset. It was a some immediate chang- hard process, but I was es to her diet to assist in determined to improve her weight loss. my life.”

“I had to As more either stop “It was difficult in p e o p l e carbs or to live the beginning; learn go on a rewith diathe first month betes and duced-carb d i e t , ” illwas very hard. other Burnsed nesses that I had a drive a d v e r s e l y said. “It was difficult in that I wanted affect their the beginweight, they to achieve this can look to ning; the first month places like process and was very the Sterling hard. I had make my life and Center to a drive that my family’s life so assist them I wanted to in making much better.” achieve this choices that process and can lead to — Mattie Ann Burnsed make my life a healthier and my famlife. ily’s life so For those much better.” experiencing similar Looking back on the circumstances or simoperation, Burnsed be- ply struggling with their lieves that the results weight loss plans, Burnsed of her efforts were well said, “Go straight to the earned. She said she saw Sterling Center, meet Dr. results post-op almost Melton and his team, be immediately. honest with them and “With the diet that your expectations, and you’re on before the sur- they will help you change gery, you automatically your life.” start dropping pounds quickly,” Burnsed said.

“After surgery you are on a strict regimen of liquid diets, protein, vitamins, and exercise routines.

The entire experience from beginning to where I am presently – it was a challenge, yes – but I made up my mind, and I

Estimate of Bariatric Surgery Numbers 2011 158,000 2012 173,000 2013 179,000 2014 193,000 2015 196,000 2016 216,000

Estimate Percentage of Types of Bariatric Surgeries in 2016 RYN 18.7% Band 3.4% Sleeve 58.1% BPD/DS .06% Revisions 13.9% Other 2.6% 2.7%

Balloons

27

TOP EYE VITAMINS Lutein can lower the risk of macular degeneration by an average of 43.

Zinc benefits tissues within the eyes because it plays a crucial role in proper cell devision and cell growth and maintaining healthy circulation.

Vitamin C helps protect your vision by fighting free radicals and absorbing more trace minerals and nutrients in general.

Technology's

Vitamin E significantly lowers relative risk of cataracts and macular degeneration.

Impact on Health Written by: Hillary Griffin

Technology is taking over the world, and when used at an obsessive rate, technology can wreak havoc on our. We run the risk of developing issues with our vision, necks, and sleeping patterns.

Headaches from looking at computer screens or smart phones occur because continuous stress is put on the eyes. We are so constantly straining our eyes looking, scrolling, and typing that we tend to not realize what we are actually doing to ourselves. Implementing the 30/30/30 rule while using technology helps with this strain. The rule states that every 30 minutes you should spend 30 seconds staring at something at least 30 feet away. This method can help reduce those vision headaches.

Trouble sleeping is due to staying up to crazy hours of the night watching late night television – or in my case staying up watching YouTube videos. It has definitely knocked me off my typical sleeping patterns, and I am tired throughout the rest of the day. Try limiting your television watching at night, so then you can have time to shut your mind down to get to sleep.

You can also begin to experience neck or back pain from sitting up uncomfortably. Laying in bed watching television in a particular position or sitting in an awkward position with your neck and back both slouched can cause temporary discomfort and long-term damage. To fix this problem, whenever you decide to use a laptop or desk top, try sitting in a chair or in an upright position so that your neck is elevated at all times.

Vitamin A has been shown to prevent loss of vision caused by degenerative conditions, such as cataracts and macular degeneration.

Omega-3s stabilize blood sugar levels, which lowers inflammatory responses, helps fight eye damage caused by diabetes, improves circulation, and helps stops cells from mutating.

Protect Yourself from Technology 1. Blue Blockers

The 30 Rule for every

look

for

30 30 30

minutes looking at a screen 28

feet away

seconds

Blue blockers is a special technology that you can place in eye glass lenses to help your eyes not have to strain so much when looking at blue screens, such as those on phones, computers, and televisions.

2. Low Light

When using your technology, try using the lowest of the light settings so you are putting less stress on your eyes while looking at the screens.

3. No Technology 1 Hour Before Bed

Technology can wreak havoc on our sleeping patterns.

Putting phones and computers away an hour before bed allows your mind to settle and relax so you are then able to fall asleep faster and sleep better.

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Fueling Up Before a Workout Written by: Bryce Ethridge

Food functions as the fuel to the body in any action it makes. This doubles when you exercise. Think of your body as a car. If it doesn’t have fuel, then it will not move. To start out, you’ll receive more energy just from eating before you work out. This is because the body uses glycogen and carbohydrates as the first source of fuel, meaning that they are turned into adenosine triphosphate, energy for the body. If you fill up the glycogen and carbohydrate stores before working out, you’ll end up with more energy for the workout.

It also prevents muscle catabolism and promotes muscle anabolism. Since working out uses up the glycogen stores, the body looks to muscles for more energy, which can prevent muscle growth and recovery. Eating before working out will promote muscle-protein synthesis, thus creating an anabolic environment.

How to Pre-Eat

What to Pre-Eat

Remember the car analogy from before? Think of it again. Just like how every car needs a certain type of fuel, so does your body.

Just like you shouldn’t put diesel in a tank that needs regular, you also shouldn’t give your body food that doesn’t do it any good before a workout.

Fats, proteins, and carbohydrates are the essential parts of every pre-workout meal. Fats are high in energy but take a while to break down, so too much of them can cause you to feel sluggish. Proteins give the body the amino acids it needs, which aids in muscle recovery and growth and prevents muscle breakdowns. Carbohydrates make sure that your blood sugar levels don’t drop during a workout, and there are two types: low glycemic index and high glycemic index.

The one you choose to eat depends on how long you plan to work out. LGIs are for small workouts, while HGIs are for longer workouts.

• Protein Shakes: These normally contains carbohydrates (LGI) and

30

protein, but can also contain all the nutrients needed for a pre-workout meal. They can be consumed 30 minutes before working out.

• Homemade Protein Bars: These are easy to make and flexible in their contents. They can have either type of carbohydrates and contain a high level of protein. They can be consumed 30 minutes before a workout.

• Bananas: These contain carbohydrates (LGI), natural sugars, and potassium. They are a great way to increase your glycogen stores and blood sugar levels. They can be consumed 30 minutes before a workout.

• Porridge or Oatmeal: These are great sources of carbohydrates (HGI), fibers, and beta-glucan. They should always be consumed at least two hours before working out.

• Omelets: This is a great source of protein and amino acids and should be eaten two to three hours before working out.

Soft and Chewy Protein Granola Bars Ingredients

Directions:

2 cups quick oats 1/2 cup vanilla protein powder 2 tablespoons ground flax 1 teaspoon ground cinnamon 1/4 teaspoon salt 1/4 cup almond butter (or any nut butter) 1/4 cup honey (or brown rice syrup if vegan) 1/2 cup unsweetened vanilla almond milk 1 teaspoon vanilla extract 1/3 cup mini chocolate chips (dairy-free if vegan)

1) Preheat oven to 350 degrees F. Coat an 8x8 baking pan with cooking spray. Set aside.

2) In a large mixing bowl, combine oats, protein powder, flax, cinnamon, and salt. Set aside.

3) In a medium-sized mixing bowl, combine almond butter, honey, almond milk, and vanilla. Mix until fully combined. Pour wet mix into dry mix and stir until fully incorporated. Fold in chocolate chips.

4) Pour into prepared baking pan. Using a spatula or your hands, spread the mixture evenly in the pan, pressing down firmly.

5) Bake for 18-20 minutes, until edges begin to turn golden brown.

6) Remove from oven and let cool in pan for 20 minutes before cutting into bars.

Servings: 12 bars Courtesy of www.runningwithspoons.com

Strawberry Energy Shake Ingredients:

1 ½ cups water 10 strawberries (fresh or frozen) 1 tablespoon flaxseed oil 1/2 teaspoon vanilla extract 1 scoop protein powder Sweetener (optional) 1 handful ice (optional)

Directions: Blend together and drink.

Servings: 1 Courtesy of bodybuilding.com

Banana Almond Cream Protein Shake Ingredients:

1 banana 1/2 cup milk 10 almonds 1 scoop protein powder 1 handful ice

Directions: Blend together and drink.

Servings: 1 Courtesy of bodybuilding.com

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