Health Life November/December 2018 by ITG Next Magazine

Using Yoga to Heal Body and Mind STEVEN HEDDON

Is Organic Worth the Hype and Money? RECIPE

Ways to Promote Positive Body Image

Know Your Roots, KNOW YOUR RISK

November/December 2018 | FREE1

Weâ&#x20AC;&#x2122;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 Here’s a hard truth to accept: We’re all failures. Every single one of us, in some way or another, has failed at some point in our lives. Whether it was in school, in a relationship, in a friendship, at work, we’ve all messed up big time. Here’s an even tougher pill to swallow: That’s OK. Really. It’s OK to be a failure. It’s not the end of the world, even though it may feel like it at the time. Our failures do not define us for the rest of our lives. What defines us is how we respond to them and how we move past them. When we fail at something, it often just means we still have more to learn. And perhaps that failure is what needed to happen in order for us to learn what we needed to know. Living Health Life means learning from our failures and doing what we can to live longer, healthier, and happier lives. 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 Trev Simmons, a sales professional in Moultrie, Georgia, about his weight loss journey that was sparked by a chance encounter with a customer. Read more to learn about how Simmons and his wife lost a combined 238 pounds in just 8 months. We also talk to Steven Heddon of Valdosta, Georgia, about how yoga has helped heal his mind and body, particularly after he fell off his roof in April. We give you tips on how to overcome gym intimidation and how to develop a positive body image. We investigate the organic food trend and “flat tummy tea” to see what all the hype is about. We explore how romantic relationships can affect your health for better or worse. 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.

Live Health Life!

Contributors Publisher Mark Dykes Editor Anna Limoges Magazine Director Anna Limoges Graphics Mandy Douthit

Feature Writers Alex Dunn Dominic Ligon Julie Jernigan Kaylee Kopke Diamante Hewitt Betsy Perry Thacker, MD Copy Editor Anna Limoges Julie Jernigan

Advertising/ Marketing Mark Dykes mark@itgnext.com Greg Moore healthlife@itgnext.com Website Manager Mandy Douthit

Have questions or comments? Give us a call at 888.715.4263 or email us at healthlifesga@gmail.com 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.

Nov/Dec

Contents

2018

Changing Up Your Circadian Rhythm

EmSculpt Changing the Rules

Stay Safe While Making S’mores

The Tea on Flat Tummy Tea

The Toll of Alzeimer’s

Doctors Bent on Helping You Bend Down

How to Be Body Positive

Using Yoga to Heal Body and Mind

Seasonal Fruits and Veggies:

Sink Your Teeth Into Mouth Health

Can Love Affect Your Waistline?

Alleviating SAD-ness

Workplace Ergonomics for Better Health

Is Organic Worth the Hype and Money?

Be Prepared to Protect Yourself

Technology Benefits Rather Than Hinders Health

Don’t Be Intimidated to Go to the Gym

Know Your Roots, Know Your Risk

Thacker Dermatology Pool Store

Picking the Right One

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.

Merry Christmas from Health Life

Changing Up Your Circadian Rhythm Written by: Diamante Hewitt

Have you ever woken up on the wrong side of the bed and felt like you couldn’t make it through the day? Do you find yourself struggling to stay awake and be alert throughout the day? Then it may be time to regulate or change your sleep cycle. Many people do not recognize that our circadian rhythms dictate how well we can sleep, when we get our best sleep, and the different phases we have in our sleep. The normal sleep cycle is a monophasic sleep cycle, meaning you sleep for a large block of time (six to eight hours) and operate the rest of the day without a need for naps or rest. The other kind of sleep cycle is the polyphasic sleep cycle, which has a smaller block of sleep, say three to four hours, along with naps planned throughout the day. However, one must understand the benefits and changes required to transition from a monophasic to polyphasic sleep schedule. Some benefits of transitioning to a different sleep cycle include more time awake to get work done, improved quality of sleep once you find your ideal sleep cycle, and increased performance and creativity through use of the pow8

er nap. Some people might have international business calls to answer at 2 a.m. and need to be alert for the discussion, while others may be students looking to increase their study time in the morning. While these are some pretty good benefits, make sure that they outweigh the negative parts of the mono-poly transition. It can be difficult to adapt to a polyphasic sleep schedule, especially if you don’t feel like you’re getting enough sleep from your largest block of rest. There are multiple sleep cycles to choose from in the polyphasic realm, but none of them can simply be defined as “easy.” Unconventional and rigid scheduling that is required at first to adapt to a new sleep cycle can cause exhaustion during the adjustment period. Your diet may need to change to not include sugars or caffeine, as they could also disrupt your circadian rhythm. Make sure you’re getting all of your vitamins because getting sick can end your sleep cycle and put you back into the monophasic form, requiring another adjustment period.

Sleep Cycles You Can Try: Biphasic Cycle Uberman Cycle Everyman Cycle Sleep

Awake

Dermatology Care 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.

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

EmSculpt Changing the Rules Written by: Betsy Perry Thacker, MD Images courtesy of Chris Bailey, Ovation Med Spa

Every so often, something comes along and changes all the rules. Think iPhone or Botox. Now, think EmSculpt. EmSculpt is a revolutionary advance in non-surgical body contouring, and it is the only device that builds muscle and burns fat. It uses high intensity focused electromagnetic energy (HIFEM®) to cause 20,000 supramaximal contractions during each 30-minute treatment session. EmSculpt generates 2.5 Tesla of energy, stimulating the entire muscle group to fire at the same time and harder and longer than the muscles can contract in real life. This causes muscle growth faster than what one could achieve through physical activity alone. Imagine gaining the effect of 20,000 perfect crunches without the pain or time required in the gym. Four treatments spaced at least two days apart over a total of two weeks are needed for results. In studies using ultrasound, CT, and MRI, patients saw a 16 percent increase in muscle hypertrophy (growth) six weeks after a treatment series and 20 percent improvement six months after treatment. This coincided with patient reports of improved functional core strength and easier workouts in the gym. Pregnancy can often lead to a separation of the abdominal muscles called diastasis recti. EmSculpt improved this separation by 11 percent in study patients. An additional and unexpected side effect of the muscle gain in the abdomen was permanent fat loss of 18.6 percent and 23 percent at six weeks and six months, respectively. This fat loss occurs because the supramaximal contractions cause an excess release of free fatty acids from the muscle. These FFAs are toxic to the surrounding adipocytes (fat cells) and result in programmed cell death and subsequent fat elimination.

In addition to the obvious aesthetic benefits of building muscle and burning fat, I am particularly excited about the functional improvements that both our patients and those in studies report. We know that muscle shrinkage (atrophy) and the resulting declines in strength are hallmarks of aging. EmSculpt could help combat this by addressing the muscle loss directly. All study patients improved whether or not they were physically active, so both gym rats looking for a chiseled, “cut” look and those who are looking to jump start their fitness routines can benefit. It can also help you push through a plateau to reach a new level of fitness. EmSculpt is FDA-cleared for stimulating muscle growth in the abdomen and non-invasive buttock lifting and toning of gluteal muscles, but we have also used it “off-label” to build strength in the quadriceps (thighs) and calves. It should not be used by women who are pregnant or nursing, patients with atrial fibrillation, pacemakers or defibrillators, or those with metal implants in the treatment area. The HIFEM penetrates seven centimeters, so if there is more fat than that above the muscle, then either weight loss or truSculpt 3D treatment will be required prior to EmSculpt. The treatments are painless, do not emit radiation or ionizing energy, and are safe. It also works; 97 percent of Real Self users rated it “worth it!” We are the only practice between Macon and Jacksonville that has this cutting-edge technology, and we are excited to share it with you at Thacker Dermatology. Call 229-469-4383 to schedule your consultation today and ask about our in-house financing options.

Stay Safe While Making S’mores Written by: Julie Jernigan

There’s nothing better than curling up by a fire on a crisp, fall evening with family and friends and eating a round of s’mores. Fire pits or outdoor fireplaces are among the most popular design features for outdoor living spaces. With those cool designs comes responsibility, though. According to the Consumer Products Safety Commission, at least 5,300 injuries related to fire pits were treated in 2017. Many of those were children under the age of 5. To enjoy a nice family evening, keep in mind these safety tips to ensure your and your family’s safety. Picking the right site for your fire pit is essential. Keep fires at least 10 to 20 feet away from plants and other buildings and always place the pit in an open area. Be sure to surround your fire pit with materials such as crushed stone, brick, or sand. Never place them directly on grass or a wooden deck. Choose firewood that has been seasoned for at least six months, like oak or hickory. Put the lighter fluid aside when starting the fire and use matches and kindling techniques to get the fire going.

Remember to check the weather before starting a fire. Windy conditions are not ideal for embers. If you have a screen for your fire pit, use it whenever you’re burning. Keep a water hose or a fire blanket close by to quench the flames if they get out of hand. Position chairs far enough away so that you and your guests don’t fall into the fire. The most important safety tip to remember with a fire is to extinguish it when done. Many manufactured fire pits come with instructions, so be sure to follow the proper procedures to prevent accidents. Having a relaxing night out by the fire doesn’t have to be scary. By following the right procedures, you and your family can make as many s’mores as your stomachs can handle. For all your fire pit or outdoor fireplace needs, visit The Pool Store in Valdosta at 3363 North Valdosta Rd. or in Thomasville at 1616 Smith Ave. Can’t stop in? Give them a call at (229) 247-6440 (Valdosta) or (229) 227-1194 (Thomasville).

Bringing you over 30 years of better backyards... We've been providing service, supplies and accessories for pools/spas and backyards for 30 years. We carry and service Dimension One Spas, the top rated hydro-therapy spa. We carry a wide range of outdoor accessories like patio/lawn furniture and grills from companies like Seaside Casual & Big Green Egg. We carry a complete line of pool and spa chemicals for any situation that might arise.

The Pool Store

3363 North Valdosta Rd Valdosta, GA 31602 Phone: 229-247-6440 Fax: 229-247-6450 Email: sales@thepoolstore.net

1616 Smith Avenue Thomasville, GA 31792 Phone: 229-227-1194 Fax: 229-227-1196 Email: sales@thepoolstore.net 11

The Tea on Flat Tummy Tea Written by: Kaylee Kopke

Wouldn’t it be nice if by just drinking a tea you could get a nice flat stomach within a few days or weeks? Well, that is exactly how this tea is being advertised by the company and their ambassadors who rave about this tea all over social media. According to the company Flat Tummy, Flat Tummy Tea is a twostep herbal detox tea with ingredients traditionally used to help kick that bloated and sluggish feeling that gets you back to flat. It’s designed to help boost energy and reduce bloating. In the package, you’ll get Activate Tea – which they claim supports your metabolism, gives you an antioxidant energy kick, and gets your digestion ready to start the day on an all-natural high – and Cleanse Tea – which the company says helps detoxify your intestinal tract of built up toxins. Its seven natural ingredients are supposed to work together to help get (and keep) that tummy flat.

Will It Really Get You Back to Flat? If you take a good look at the ingredients list, all the items can be found at any natural foods or herbal store. Although there hasn’t been extensive research done for each individual ingredient, some of them are known to boost the metabolism and increase energy levels. But is it really the cure to bloating and sluggishness? Many users of this product have posted reviews about how disappointed they are with the tummy tea. Several customers reported having an upset stomach and having to frequent the bathroom after drinking the tea. This is attributed to one of the ingredients in the Cleanse pack, Senna leaf, which is known to be a stimulant laxative usually taken for a thorough cleansing of the intestines before a bowel surgery. Some women even claim to have experienced irregular menstrual cycles compared after they started drinking the tea. This tea seems to come with more negative side effects than positive ones. It’s best to stick to traditional diet and exercise instead of this “miracle” tea.

Activate Tea Ingredients: • Peppermint leaf • Lemon balm leaf • Liquorice root • Dandelion root • Green tea leaf • Fennel seed • Cardamom pods

Cleanse Tea Ingredients: • Rhubarb root • Dandelion root • Licorice root • Senna leaf • Peppermint leaf • Cassia Chamaecrista pods 12

Real User Testimonials* “This is my second time purchasing the tea. The first batch did what was expected. However, this is my fourth night drinking the tea, and I am actually constipated! I am not sure what is happening this time around. I am going to finish it because it is too expensive to simply quit, but I think I will try other things to relieve me of the bloating.” - Chelley (Verified User) “After seeing reviews on YouTube and reading Q and A’s, I decided to give the tea a try. I used Flat Tummy for just one week exactly and had uncontrollable bowel movements and stomach pain, loss of energy, eye pain, and a headache. I stopped use of the tea, and all of my symptoms went away.” - Anonymous *Lightly edited for style and clarity. Courtesy of https://www.dietspotlight.com

Bringing health to your home.

The Toll of ALZEIMER’S Written by: Dominic Ligon

The thought of gradually losing one’s memory is not an easy pill to swallow. So much so, that we often overlook the impact it has on the caregiver tending to that person. Alzheimer’s disease is a condition that causes anomalous changes in the brain, primarily affecting memory and other cognitive functions.

Symptoms and Stages

Someone with Alzheimer’s disease will experience a decline in their abilities to make judgements, correlate thoughts, express themselves, and physically move. Alzheimer’s is the most common form of dementia in older adults, but is also known to take effect as early as 30 years old. “Dementia” is a term that means a person is no longer able to function on their own because of a lasting impairment of multiple mental abilities. Around 5.8 million people above the age of 65 have Alzheimer’s, and the numbers are only rising. Alheimer’s has three stages: mild, moderate, and severe. Early symptoms of mild cognitive impairment have been known to appear three to five years before the actual diagnosis. The moderate stage lasts the longest, ranging from two to 10 years, followed by one to three years in the severe stages. Alzheimer’s develops and progresses differently in each individual.

Family Disease

It’s safe to say that Alzheimer’s is considered a family disease, meaning it directly and indirectly affects everyone involved. Alzheimer’s develops slowly and gradually causes a decline in memory, reasoning, and attentiveness. This delayed process gives loved ones time to prepare for the diagnosis. Alzheimer’s Association Report states that in 2017 more than 16 million family members and friends provided an estimated 18 billion hours of unpaid care to people with Alzheimer’s or other forms of dementia. With this amount of time spent, the risk for emotional distress is prevalent among caretakers. Although there’s no cure for Alzheimer’s, treatment and interventions can help stagnate progression. Anyone impacted by Alzheimer’s should know that there’s no easy way to manage this disease, but the knowledge we’ve received over time has equipped us with a better chance to make the most out of the situation.

We Accept: Medicare, Medicaid, Tricare & Most Private Insurances

We Offer...

Oxygen Electric Wheelchairs CPAP/Bi-Level Sleep Therapy Nebulizers Hospital Beds Low Air Loss Therapy Canes & Walkers Rollators Manual Wheelchairs Standard & Rehabilitation Shower Chairs Tub Benches Commodes

Combat the Effects of Alzheimer’s Mental Stimulation:

Brain games such as puzzles and Sudoku have proven to help promote more brain activity.

Exercise:

Swimming, yoga, walking are only a physical workouts help relax the mind body.

and few that and

Social Interaction:

There is nothing like family and friends to provide a comforting and social environment.

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

Doctors Bent on Helping You Bend Down Written by: Alex Dunn

Before

Trev Simmons describes himself as one of the lucky ones who decided to turn his life around and have the gastric sleeve procedure at the Sterling Center in Moultrie, Georgia. Not only did he decide to make the change, but his wife did it right along with him. Simmons is a sales professional at Robert Hutson Ford Lincoln, Inc. in Moultrie. He explained that he decided it was time to make a change when he crossed paths with a costumer who also experienced weight issues and lost about 100 pounds in a year after having the surgery.

“Little did I know God had sent him looking for me,” Simmons said. “As I showed him a few trucks, I discovered that he had weight trouble in the past and said he had a pontoon boat and truck, but got too overweight to enjoy them. As we went on a test drive, he shared more of his story, and it sounded like my life coming from a complete stranger.”

The customer gave Simmons the contact information for the doctor that performed his surgery. 14

“Long term has been constantly learning and educating myself on food values and types of choices that work for me.” — Trev Simmons

Simmons immediately called when he got home. The doctor recommended Simmons contact Sterling Center Bariatrics. Simmons said he chose to have his surgery there not only because of the recommendation but because he wanted to support his local doctors and medical center. He explained some of the process he and his wife went through leading up to the surgery. “We went through a step-by-step diet plan three to four weeks before surgery to reduce fluid and shrink our livers, and they explained the importance of it all,” he said. “We met with a psychiatrist to mentally prepare us for this, too.” Simmons said he had many worries before the surgery took place. He was still doubtful he was doing the right thing and worried something would go wrong with him or his wife. Ultimately, he wondered if it would even work. “I watched several YouTube movies on the actual surgery, six hours to be exact, and I was more at ease,” he said.

After

Finally, Simmons and his wife underwent successful surgeries earlier this year. His recovery, however, went a little better than his wife’s. “Recovery was extremely good for me, but a little more difficult for my wife since she was diabetic,” Simmons said. “We found that some meds that she was on made her sick early on in the journey, but we got it taken care of. Since then, we have been great. I went in on a Friday and was released the next day at around 3 p.m. I rested all day Sunday, then I was driving on Monday. I chose to stay out of work for six working days until the staples were removed, and then I went back to work.” Some of the common changes Simmons experienced were loss of hunger and being more energized. “I had to remind myself to take it easy and not overdo it,” he said. “Long term has been constantly learning and educating myself on food values and types of choices that work for me.” When Simmons’ journey started in February, he was 416 pounds. By October, he had shed nearly half

“I advise anyone that has battled with weight as I have to not hesitate any longer.” — Trev Simmons

that weight to 268 pounds. His wife, Shanna, started at 313 pounds in March of this year and was down to 223 pounds by October. “I advise anyone that has battled with weight as I have to not hesitate any longer,” he said. “It was the easiest thing I have ever done. I feel free.” He finished by remembering the fateful day that forever changed his life.

“There are people that we cross paths with every day that God places there for whatever reason,” Simmons said. “He saw fit for that costumer to be the guy that saved my and my wife’s and lives. If you are looking for the greatest place on earth to change your life, look no further; go see my team at the Sterling Center for Bariatrics. Choose Colquitt Regional Medical Center for the greatest care provided by a rural hospital. Lean on the doctors that help you lean down.”

How to Be Body Positive Written by: Alex Dunn

A huge factor to a healthy well-being and attitude toward life is body image. It may be what we first see in the mirror, but it doesn’t start there. Positive and negative body image begins in the mind and can be more than just what you like or dislike about yourself. Body image can affect you emotionally, mentally, and physically. The images seen on social media can have a detrimental effect on the mind because they promote the idea of a “perfect” body. The first step to achieving a healthy and well-rounded body image is to realize that the “perfect” body does not exist. According to Women’s Health, having a positive body image equates to being mentally and physically healthy. Likewise, someone with a negative body image is more likely to develop an unhealthy mental or physical quality. A healthy body image is created through confidence, high self-esteem, and a healthy body and mind. A negative body image can be created and hidden behind a simple “dislike” of physical features. Depression, eating disorders, and extremely low self-esteem can be the result of a negative body image. Causes of these results can vary between being bullied, believing in the concept of the “perfect” body as portrayed on social media, being told you are too

Losing weight is not your purpose in life.

thin or fat, and either yourself or others pointing out features you or they find displeasing. What’s worse, if you suffer enough from the effects of a negative body image, you can develop a serious mental condition called dysmorphic disorder, according to Women’s Health. You can have such a distorted opinion of your body that you become completely obsessed with minor or even imaginary physical flaws. Positive or negative body image creates a cycle of how you feel mentally and physically, according to Canadian Mental Health Association, BC Division. When you have a positive body image, you not only feel comfortable in your own skin, but understand that looks and appearances do not determine worth to others or yourself. You respect yourself and have realistic expectations for yourself and others that do not have to be determined by body image. When you have a negative body image, you compare yourself to others, pointing out features that you wish you had. Or worse, you reflect your feelings onto others’ body images and point out what you believe is wrong with them. You become easily overwhelmed when life becomes hard, and instead of working toward a solution, you convince yourself it never works out in the long run anyway. 17

To promote a healthier body image, take these steps the Canadian Mental Health Association suggests:

If you are someone who feels great about their body, try to help friends and family who are struggling. If you can have a positive body image, they can as well. Sometimes all it takes is someone to be there and understand. You’ve heard the saying “Your body is a temple,” so treat it that way! Eating healthy, practicing good personal hygiene, exercising regularly, and surrounding yourself with positive people should help you on your way to a positive body image.

• Surround yourself with positive friends and family who can also help you out if you find yourself in a rut. • Respect your body and understand that it has needs. This includes keeping up with personal hygiene, eating a balanced diet, and exercising regularly. • Recognize and challenge the stereotypes you see of the “perfect” body on social media. • Remember that everyone feels self-conscious about something. You are not alone. What may seem like a small issue to you may seem huge to them and vice versa. Although maintaining a healthy body image fulltime is hard to do, it shouldn’t keep you from striving to believe the best about yourself. Everyone can feel a little down now and then and compare themselves to others, but remembering the tips above can help overcome those feelings.

Tips to Promote Positive Body Image

Keep a list of all the thing you like about yourself. It doesn’t have to be something physical, but read the list often and try to add to it over time.

Look at the big picture. Instead of picking out certain parts of your appearance you dislike, look at yourself as a whole person. Picture yourself how you want others to look at you, just like how you look at them as a whole person.

Treat yourself. Do something that makes you happy, whether it’s mental or physical. Read a good book or have a mini spa day at home.

Instead of using energy to tear yourself down, use that energy to build someone else up. You can help someone else who’s struggling and at the same time feel good about yourself.

Shut down the inner voices that promote dislike of your features. If someone around you makes you feel bad as well, think about limiting time with them.

Information courtesy of Nationaleatingdisorders.org

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Using Yoga to Heal Body and Mind Written by: Kaylee Kopke Photography courtesy of Steven Heddon

The practice of yoga and meditation can be traced back as far as fifth- and sixth-century BCE. It is commonly used for physical, spiritual, and emotional healing. According to Heath Line Newsletter, one study showed that after 10 weeks of practicing yoga and meditation, participants experienced lower levels of anxiety and depression. Yoga also improves heart health, promotes sleep quality, improves balance and flexibility, and promotes healthier eating habits. Take it from Steven Heddon, who has practiced for the past 43 years. Originally from Florida, Heddon, owner of Fusion Creative Marketing, moved to Valdosta, Georgia, 30 years ago. He started practicing yoga and meditation at the age of 20 and found that it helped ground him as a young adult. Heddon already had a connection to meditation through his mother and their Chinese heritage, and the passion he felt for yoga was instantaneous. He and his mother practice yoga and meditate together to this day. Now at 63, Heddon practices yoga and meditates several times a week.

“My wife Mary Ann and I have always made exercise an important part of our lives,” Heddon said. “I swim, lift weights, kick box, and spin. Yoga helps to keep my body limber and internally strong, and it has a healing effect to offset the stiffness and muscle strain from the other activities.”

The stresses of daily life – like running his own company and household and trying to maintaining a healthy diet – can tax his mind and body. But, practicing yoga and meditation has helped him maintain a well-balanced life. With the encouragement of three of his sons who practice yoga too, Heddon wanted to focus on perfecting his headstand technique. According to Yoga Journal, the supported headstand, or Salamba Sirsasana, is when the body is completely inverted and held upright supported by the forearms, while the crown of the head rests lightly on the floor. The headstand is considered the king of yoga poses because of its many purported benefits, including better mood, improved cognitive function, and increased upper-body strength. As Heddon was honing his headstand technique, everything came to a halt when he fell off his roof trying to make some repairs. His wife, who is a nurse, examined him, but there were no serious injuries that required hospitalization. Four months after his accident, he developed limited movement and deep pain in his shoulders. Because of this, he could not do a headstand, and any exercise was difficult. Being an active person, he decided to undergo physical therapy to overcome his injury. He then visited Dr. Eric Sutherland at Sutherland Physical Therapy. “I was concerned that I may only get back around 80 percent of my previous strength,” Heddon said. After just four weeks of physical therapy, Heddon felt as if he had regained about 90 percent of his physical capacity. After all his progress through physical therapy, he felt even more motivated to achieve his headstand.

“I think that a large part of what defines our limitations or what we can achieve physically is mental,” Heddon

said. “At my age, I have to approach my exercise routine with caution so I don’t injure myself. Most of yoga is mental, and the goal is integration of the mind and body.” Little did he know that just three weeks

Yoga Health Benefits Beyond the Mat Better Body Image — Focusing inward during yoga helps you become more satisfied with your body and less critical of it.

Heart Benefits — Yoga can help lower blood pressure, cholesterol, and blood sugar, all of which are good for your heart and blood vessels. Overall Fitness — Practicing yoga a couple times a week increases muscle strength and flexibility, boosts endurance, and tunes up your heart, lungs, and blood vessels. Mindful Eating — Being aware of how your body feels carries over to mealtimes as you savor each bite or sip and notice how food smells, tastes, and feels in your mouth. Weight Control — mindfulness developed through yoga can make you more

sensitive to cues of hunger and fullness, which help you develop a more positive relationship with food.

Essential Yoga Poses Crescent Lunge (Anjaneyasana)

into his physical therapy, he would be able to achieve the goal he placed on himself before his accident. His new goal is to do a side crow, or Parsva Bakasana, which involves balance and arm strength.

“You are only as strong as your mind believes you are,” Heddon said. “Anything can be accomplished in life if we are patient. If we listen to our bodies and minds, we can overcome many obstacles. You just have to be willing to look within yourself to the peace, the will and the grace to break through your personal barriers.”

12 Physical Therapy Treatments and Modalities 1. Exercise 2. Ultrasound 3. Electrical stimulation and TENS 4. Traction 5. Joint Mobilization 6. Massage 7. Heat 8. Ice 9. Iontophoresis 10. Laser or Light Therapy 11. Kinesiology Taping 12. Whirlpool Information courtesy of www.verywellhealth.com

Seated Spinal Twist (Marichi’s Pose)

Warrior 2 (Virabhadrasana)

Cat-Cow Pose (Marjaryasana/Bitilasana)

It’s not an emergency, but it’s a minor medical issue that can’t wait.

Sprain, strain or sore throat? Convenient Care at Cook Family Wellness Center offers adults and children treatment for minor injuries and illnesses such as: Cold Flu Sinus infections Sprains Strains

Ear Infections Sore Throat Urinary Tract Infections Bronchitis Other Minor Health Problems

The clinic also offers a 24-hour nurse line--just call 229-896-3424, even after the clinic is closed.

Convenient Care Hours

Monday through Friday: 8:30 am - 10:00 pm

Saturday and Sunday: 10:00 am - 10:00 pm

Convenient Care at

Cook Family Wellness Center

103 James Street, Adel (across the street from the hospital)

Call 229-896-3424 or visit cookmedicalcenter.com for more information

— PHOTOGRAPHY —

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

evdreamswild

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Seasonal Fruits and Veggies: Picking the Right One Written by: Julie Jernigan

Sometimes we crave a juicy watermelon or sweet corn to go with our afternoon barbeque, but we realize theyâ&#x20AC;&#x2122;re out of season. They may not taste the same, or theyâ&#x20AC;&#x2122;re just not available. That can be a real bummer, but here at Health Life, we have you covered. Here are 10 seasonal fruits and vegetables and when and how to pick them.

Watermelon summer This fruit is a welcomed staple on a hot summer day. No matter its size, the watermelon should feel heavy. Look for a creamy yellow splotch, which means it’s ripe. Tap the bottom of the watermelon to test its hollowness. If it has a deep hollow sound, it's ripe, but over-ripe or under-ripe have a dull sound.

benefits • High water content (92%) • Reduces risk of heart disease • Keeps kidneys healthy

Okra summer This vegetable is a southern staple, but some find it hard to like due to its slimy disposition. When picking the right okra stalk, it must be firm but not hard. There are some red varieties, but most are green. Both taste the same.

benefits • Promotes healthy skin • Protects against stomach ulcers • Rich in Amino Acids

Cantaloupe summer This juicy melon rounds out a fruit salad in the best way. A cantaloupe should have a sweet, slightly musky scent. It’s heavy, and the rind looks like raised netting.

benefits • Helps regulate hormones • Reduces stress • Strengthens immunity

Corn summer This sweet vegetable can be difficult to pick because it's hidden behind its green wrapping. Without taking a peek, look for tiny brown holes in the husk near the stalk. Those are worm holes. Feel the kernels and make sure they’re plump and plentiful. Look for tassels at the top and make sure they’re brown and sticky. Older ears of corn are dry and black. If the color of the wrapping is bright green, it’s fresh.

benefits • Aids in anti-aging • Strengthens hair • Lowers cholesterol

Peaches summer Our state fruit is the peach for a reason. This Georgia staple should be soft when given a gentle squeeze. Hard ones should be left behind. If they are kind of soft but not ready to eat, place them in a paper bag to ripen. They give off ethylene gas, which causes the fruit to ripen faster when trapped inside.

benefits • Rich in antioxidants • Boost immune system • Assist kidney and liver function

Cucumbers summer Nothing goes better with a salad than a nice crisp cucumber. Look for firm cucumbers with no soft spots or blemishes. They should have a dark green color with no yellow spots. If you’re not a fan of seeds, look for smaller cucumbers instead of the large, fat kind.

benefits • Eases heartburn, stomach acid, and ulcers • Kills bad-breath-causing bacteria • Eases headaches

Mangos summer & fall This sweet fruit goes great in salsa and smoothies. To pick the right mango, don’t focus on the color. Always judge by feel. A ripe mango will give slightly when squeezed. Like peaches, they become softer as they ripen.

benefits • Combats acidity • Boosts immune system • Promotes good eyesight

Bell Peppers summer & fall These colorful veggies are sweet and crunchy, and fajitas and stir-frys wouldn’t be the same without them. These guys must be well-shaped, firm, glossy, and taut. They are best when they are thick walled and juicy.

benefits • Helps anemia • Burns calories • Lowers blood pressure

Pineapple fall & spring This is also a fruit you must smell before picking. The bottom of the pineapple should smell like a pineapple, and it should give a little when squeezing.

benefits • Rich in Vitamins A & C • Helps break down food • Prevents cough and colds

Avocado spring & summer Over the past few years, these delicious devils have grown in popularity. You can basically put these babies on anything you want for a more buttery consistency. These are more difficult to pick because they go bad after a few days, so pick ones depending on when you’re going to use them. A ripe avocado is dark and firm when gentle pressure is applied. They shouldn’t feel overly soft.

benefits • Helps with cholesterol levels • Aids in digestion • Promotes healthy eyes

Sink Your Teeth Into Mouth Health Written by: Alex Dunn

Mouth health doesn’t just mean keeping those pearly whites clean and free of cavities. There are other parts of the mouth that also need that twice-daily attention. Otherwise, an infection can take hold and turn into oral disease. Your mouth is naturally full of bacteria, but sometimes the bad bacteria likes to cling to the gums and inner cheeks that can cause more than just tooth decay, according to the Mayo Clinic. It is important to know the warning signs, but also to practice preventative measures.

The best ways to practice and maintain good oral health are as follows: • Brush those pearly whites at least twice a day, including flossing.

• Try to limit eating right after you brush. Eating a healthy diet can also help with the types of bacteria entering your mouth. • Your toothbrush should be replaced about every three to four months.

• Bi-annual dental checkups are a must. Who else will tell you if you teeth need extra attention? Plus, getting those good cleanings can help keep cavities at bay. • For many more reasons other than good oral health, avoid tobacco use.

Using these steps should guarantee a healthy mouth. If you don’t take care of your mouth, however, the results may be worse than bad breath and slightly yellow teeth.

Here are some of the common oral infections that can occur when too much bacteria builds up in your mouth, according to Colgate’s website: Gingivitis: This is a sign of early gum disease which can result in the gums bleeding after brushing. Bacteria will lodge in the gum line, which your mouth will react to with swelling and inflammation.

Periodontal disease: This occurs when gingivitis is left untreated. The bacteria has gone below the gum line to impact the bone and tissues underneath. Thrush: This is when fungus grows in the mouth. Thick white patches will form on the tongue, inner cheeks, and back of the mouth.

There are many more oral infections and diseases that can affect the entire mouth, which is why it is important to listen to your dentist and brush with the recommended toothpaste that works for you. If you find yourself with any oral aliments, consult your dentist immediately. The best way to get the quickest treatment possible is to recognize the signs before it turns into mouth disease. The best way to avoid oral infections is to be preventative. This means giving your mouth the works twice a day: Brush, floss, rinse with mouth wash, and repeat. Bad breath and yellow teeth should not be the only issue on your mind when it comes to oral health.

Home Remedies To Bad Oral Health: Salt Water Rinse: Dissolve salt in lukewarm water. Swish vigorously in your mouth for 30 seconds. Repeat several times, depending on your aliment. This helps with inflamed gums and can reduce bacteria, ease pain symptoms, decrease bad breath, and remove food debris. Oil pulling: Take a tablespoon of any vegetable-based oil of your choice (coconut oil is popular) and swish in your mouth vigorously for 15-20 minutes. This also helps whiten teeth, decrease bad breath, and clear out sinuses. Turmeric gel: This has been known to help prevent gingivitis and plaque with its anti-inflammatory properties. You can brush your teeth with it, swish it in your mouth, or apply it directly to your gums to help with bleeding or reddening.

November is

LUNG C A NCER Awareness Month

Can Love Affect Your WAISTLINE? Written by: Kaylee Kopke

When living the single life, everything is about your daily schedule, free time, and goals. Also, it is completely acceptable to seclude yourself at home with a bowl of cereal and the newest “Grey’s Anatomy” episode with zero judgment. It’s all relatively smooth sailing until you find that one person that turns your world upside-down in the best possible way. Before you know it, you’re living the taken life, and everything is about when you can see your person next, what fun activities you both can do together, and, of course, what your next new food obsession is going to be. Scientific research supports the idea that when people are in committed, happy relationships they run the risk of gaining a few inches on their waistlines. In an 8,000-person study, researchers noted that going from being single or dating, to married or living together, is positively associated with obesity. Women who live with a romantic partner have an increased chance of becoming obese within a year; for men’s it’s within two years.

Couple Exercises But as many people know, behavior is contagious, and all it takes is for one person to jump on the healthy life train and take/ drag the other person with them. If you’re in a happy relationship, you have to take care of each other’s hearts, and I don’t just mean romantically. It can start with taking a short walk in the park or around the block to spend quality time together while getting some fitness in. Instead of going out to dinner most nights of the week, why not have a romantic dinner at home with a movie to close out the night? Whip up something healthy that won’t break the bank or your waistline. Making conscious choices to better your health and the health of your partner will help you both live a long and happy life. You never know – all the time spent getting and living fit could form an unbreakable bond that brings the both of you closer.

Flat Back Chair Twist This is a great way to work not only your legs, but also your abdominals.

Cross Jump Lunges This movement is a great way to bring cardio into your workout with the added benefit of being able to face your partner and keep them motivated.

Wall Sit With Tricep Dip This movement is a fun little spin on the typical wall sit. You’re each doing a different exercise that requires the other person to do their part.

Pushup Cross High Five Pushups are a good way to strengthen your posture and speed up your metabolic rate. Keep it fun and interesting by adding a partner clap at the top of the movement.

Images courtesy of www.cosmopolitan.com

Alleviating SAD-ness Written By: Kaylee Kopke

With winter on the horizon, our days will become shorter, and sunlight will come and go in the blink of an eye. The winter season is that time of year when some people feel slow, sluggish, and, frankly, quite sad. Some people might even find themselves feeling this way at the same time every year. Could it be possible that there is a serious problem behind this? Seasonal affective disorder is a category of depression that emerges in particular seasons of the year. Most people notice SAD symptoms starting in the fall and increasing during the winter months, but few people experience a spring/summer version. Although there is no treatment, per say, there are ways to help alleviate seasonal depression. These five tips can be practiced daily and may even prevent SAD from occurring as frequently.

1. Soak up morning sunshine.

According to Dr. Ani Kalayjian, a professor of clinical psychology at Columbia Univeristy, winter blues will be worse in the mornings when you’re rousing yourself from bed. Opening the curtains and letting the sunlight in will get you feeling ready for the day.

2. Maintain your routine.

“The most helpful thing is to try to keep up everyday activities,” said Dr. Kelly Rohan, professor and director of clinical training at the University of Vermont. Depression can make even simple things like bathing or eating difficult, and once you give up on those, other tasks seem impossible. Keeping to your normal routine will help you stay motivated and productive.

5 Common Symptoms of SAD:

• Heaviness in arms and legs • Frequent oversleeping • Cravings for carbohydrates or weight gain • Relationship problems • Lack of energy or motivation

3. Ditch the sugar.

It’s common knowledge that too much of the sugary stuff will make us gain weight and puts us at risk for developing diabetes and certain cancers. Many people crave sweet and starchy foods in the winter because they provide a temporary energy boost, but these treats will ultimately leave you just as sluggish as before. Instead, try eating complete meals with good sources of protein and fiber.

4. Get outside.

Both Rohan and Kalayjian recommend breathing in some fresh air every day. Studies confirm that spending time outside can relieve stress, so bundle up and brave the cold for at least five minutes to lift your spirits. “It turns out that going for a walk in the morning after sunrise can be especially effective,” Rohan said. “It gets light to the retina, but it’s also physical activity.” Two birds, one stone!

5. Book a trip.

Prepare for takeoff because quality vacation time will certainly boost your mood. Those who suffer from seasonal depression will benefit from a getaway, maybe one with a significant other or the whole family. This is a perfect way to get SAD patients out of their funk and get them to focus on themselves and their families.

Workplace Ergonomics for Better Health Written by: Julie Jernigan

After sitting behind a desk for more than eight hours a day, youâ&#x20AC;&#x2122;re bound to get some aches and pains in your neck, back, or wrists. However, by incorporating proper office ergonomics (think feng shui that helps your joints), feeling tired or achy will be a thing of the past. Changes such as correct chair height, equipment spacing, and desk posture can ensure a comfortable workspace. Choosing the right chair is extremely important. Youâ&#x20AC;&#x2122;re sitting in it for eight hours, so it should be comfortable, right? Pick a chair that supports the natural curve of your spine. The height of the chair should be at the level where your feet rest flat on the floor. Your thighs should be parallel with the ground. Remember to adjust the armrests so your arms are relaxed. If you can afford one, or if your office can accommodate, buy a convertible desk that can stand up with you.

No one likes to reach too far for the remote in the living room, so why would you reach far for your telephone on your desk? Keep objects close within your reach such as your phone, stapler, papers, and anything else you might need. If you struggle to reach something, stand up to retrieve it. When utilizing your mouse or keyboard, keep your wrists straight and your upper arms close to your body. If possible, use keyboard shortcuts, and if you can, alternate your hands to use the mouse. Use a mouse pad with a wrist rest if your desk has a sharp edge. Monitor placement can ease eyestrain throughout the day. Place the monitor at least a foot away from your face and away from a glare. The top of the monitor should be level with your eyes or just below. Also, make sure your desk has enough room for your knees, thighs, 35

and feet. If not, place blocks underneath to adjust. If your chair is too high, buy a footrest to reach the height of the desk. The basic principle of office ergonomics is to just correct anything when you feel uncomfortable and make sure everything is straight and parallel to your body. Even though everything is in order and you’re in the best position, taking a break to walk around or stretch

20"-30" to Screen

10°-20° Tilt

Stretches for Your Desk

10°-20° Tilt

is still a good thing. A sedentary lifestyle can lead to cardiovascular disease and certain cancers, according to the Mayo Clinic, so take a break every hour to change things up and keep your blood flowing. Office ergonomics includes simple fixes that save your joints and health in the long run. Getting through the workday doesn’t have to include aches and pains.

Is Organic Worth the HYPE AND MONEY? Written By: Kaylee Kopke

What Does Organic Mean? If you see the "USDA Organic" or "Certified Organic" seal on your food, the item must have an ingredients list that is 95-percent or more certified organic, meaning free of synthetic additives like pesticides, chemical fertilizers, and dyes. It must also not be processed using industrial solvents, irradiation, or genetic engineering, according to the U.S. Department of Agriculture. The remaining 5 percent of ingredients may only be foods with additives on an approved list. For food products to advertised as organic and certified by the USDA, they must pass the certification program. This program requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled, and processed.

What's the Hype? Organic foods have gone from being specialty items in health food stores to lining the shelves of mainstream supermarkets. The organic food market in the United States hit a record $45.2 billion in sales in 2017. In 2017 organic food accounted for 5.5 percent of the food sold in retail channels in the U.S. But, many consumers donâ&#x20AC;&#x2122;t know what makes a food product organic and whether the label is worth paying for.

Benefits of Going Organic

Organic on a Budget

How your food is grown or raised can have a major impact on your mental and emotional health as well as the environment. Organic foods often have more beneficial nutrients, such as antioxidants, than their conventionally grown counterparts, and people with allergies to foods, chemicals, or preservatives often find their symptoms lessen or go away when they eat only organic foods. Eating organic can help with keeping your immune system at its fullest potential. Animal products that come from free-range or cage-free animals have higher amounts of conjugated linoleic acid, a heart-healthy fatty acid that can boost cardiovascular protection when consumed.

Eating organic on a budget takes planning. If you’re in a supermarket and start grabbing all the organic food that you think you will like, then you be in for a shock when the cashier tells you the total price. Instead, start by thinking carefully about exactly which foods you want to start buying organic. Then, focus on getting the best possible deals on those foods with store brands, sales, coupons, and bulk buying. Another tip to buying organic products for cheaper is to visit a farmers market. Types of products available and prices vary by region, but studies show that farmers markets typically sell their products for less than supermarkets would. A final tip is to grow your own crops. You’ll know exactly what is going into your food. The savings will be significant because you’ll have your produce right in your backyard. If you are a beginner in the world of gardening, then start small. Below are a couple of books for beginner gardeners and how to grow organically. Although going organic or being organic has the reputation of being expensive and “the food doesn’t even look good,” the health benefits are undeniable. With proper planning and budgeting, the “organic” lifestyle can be achieved and maintained. In the long run, it will be a beneficial health change, and your body will thank you.

Dangers of Non-Organic Foods Most of us have an accumulated build-up of pesticide exposure in our bodies due to numerous years of exposure. This chemical "body burden," as it is medically known, could lead to health issues such as headaches, birth defects, and added strain on weakened immune systems. Some studies have indicated that the use of pesticides even at low doses can increase the risk of certain cancers such as leukemia, lymphoma, brain tumors, breast cancer, and prostate cancer. Children and fetuses are most vulnerable to pesticide exposure because their immune systems, bodies, and brains are still developing. Exposure at an early age may cause developmental delays, behavioral disorders, autism, immune system harm, and motor dysfunction.

7 Healthy but Cheap Foods

5 Books to Read and Movies to Watch

• • • • • • • • • •

• "Food Inc."

Beans Corn Tortillas Organic Fruits (i.e. Berries and Apples) Vegetables Peanut Butter Regular Rolled Oats Popcorn Soy Products Meat Products (certain cuts like flank and shoulder) Organic Soups

• "Food Fight" • "Backyard Organic Gardening: The New Gardener's Guide to Growing Organic Produce" by Nicole Wrinn • "The Gardener's A-Z Guide to Growing Organic Food" by Tanya Denckla Cobb • "The Organic Food Shopper's Guide" by Jeff Cox

Balsamic-Glazed Steak Rolls Ingredients:

For Rosemary Balsamic Glaze:

Directions:

8 thin slices sirloin or flank steak (length and width according to personal preference)

1 teaspoon extra virgin olive oil

1. Rub each side of the steak slices with a little extra virgin olive oil. Sprinkle with salt, freshly ground black pepper, and some chopped fresh rosemary.

Extra virgin olive oil

Salt and freshly ground black pepper Fresh rosemary, chopped

1 red bell pepper, sliced into thin strips

1 green bell pepper, sliced into thin strips

1 large clove garlic, minced

1/4 cup dark balsamic vinegar 2 tablespoons dry red wine 2 teaspoons brown sugar 2 sprigs fresh rosemary 1/4 cup beef broth

1 medium zucchini, sliced into thin strips

1 medium yellow onion, halved and then thinly sliced

A few white button or cremini mushrooms, cut into thin strips

2. In a skillet, heat 1 tablespoon of extra virgin olive oil over medium-high heat. Add vegatables and cook until crisp-tender, seasoning with salt and pepper. 3. Place a few of the vegetable strips vertically on one end of each steak cutlet so that once rolled up the end of the vegetables are sticking out of each end of the steak roll. 4. Roll it up and secure with a toothpick. Repeat for each steak roll. 5. For rosemary balsamic glaze: In a small saucepan, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute, until fragrant. Add balsamic vinegar, red wine, brown sugar, and rosemary sprigs. Bring to a rapid boil. Reduce heat and simmer uncovered for 5 minutes. Add broth, return to boil, reduce heat to low, and simmer for 15 minutes. Discard rosemary sprigs. 6. Heat skillet on medium-high heat and cook steak on each side for 2 minutes or according to desired doneness. 7. Serve immediately, drizzled with rosemary balsamic glaze.

Recipe and image courtesy of www.tablespoon.com

Be Prepared to Protect Yourself Written by: Dominic Ligon

Let’s be honest: Most of us aren’t equipped with Chuck Norris’s close combat fighting skills. However, if put in any situation where our lives are threatened, it’s safe to say that a little knowledge of self-defense would come in handy. We’ve all heard the phrase “keep your hands to yourself” throughout the years, and many of us are pretty good at incorporating that in our everyday lives. But the reality is that not everyone plays by the rules. Let’s say you’re out on your daily morning jog around the neighborhood, and you’re suddenly attacked by a malicious hooded figure. Now’s the time for you to channel your inner Chuck Norris. Here is a list of a few effective self-defense classes and techniques to help sharpen your close combat skills. Some effective self-defense techniques come with many different protective tactics and strategies. These methods are becoming more popular within both the male and female communities and are being taught more frequently through classes. Some methods not only require physical interaction but teach proper use of voice, assertiveness, and body language. Some popular bodily techniques to utilize are Krav Maga, Jiu Jitsu, and western boxing.

According to the National Institute of Justice, self-protection strategies upon a physical struggle can reduce the chances of getting seriously injured by 80 percent when compared to nonresistance. Obviously both men and women are susceptible to physical threats, but statistically speaking, women are much more likely to be attacked. The NIJ states that one in five women will be sexually assaulted in their lifetime, compared to one in 75 in men. Model Mugging is a nationwide self-defense company that surveyed 1,021 females that have been threatened with assault after taking their survival instincts class. Eight hundred of those women were able to deescalate the situation and avoid physical confrontation. Whether it be to protect yourself or to just develop more confidence, self-defense classes are meant to liberate you from the unfortunate realities of this world. However, using these methods to to inflict violence on others isn’t the true purpose of your “inner Chuck Norris.” With much knowledge comes much responsibility, and it is our responsibility defend ourselves accordingly. 40

3 Basic Self-Defense Tips

1. voice. A loud tone Use your outside

of voice not only shows strength, but may also alert potential help nearby.

2. ble spots. The most 3. plan. Just in case Aim for the vulnera-

sensitive parts on the human body might just be the key to escaping your situation: the eyes, nose, ears, neck, groin, and shins.

Keep a backup

some extra assistance is needed, pepper spray is always a great way to run off threatening company.

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Technology Benefits Rather Than Hinders Health

Written by: Dominic Ligon

There are certain things in this world that have a certain compatibility that make us think God himself created them specifically for each other: peanut butter and jelly, early mornings and coffee, and let’s not forget Batman and Robin. Health and technology can be just as compatible. Technology plays a huge role in our everyday lives, so much that our health is involuntarily affected by it. You’re probably wondering how in the world technology can benefit health when it’s linked to problems such as emotional instability, obesity, and heart trouble. However, technology can easily impact our health in a positive way if we use our devices wisely. If used in the proper manner, technology presents numerous benefits to our physical and mental health.

There’s an App for That

Smartphone apps have given the public so much liberation and freedom when it comes to the DIY concept. You can practically find any type of personal health regimen with the click of a button. Some apps are specifically designed to help with numerous emotional and mental disorders such as chronic anxiety, bipolar disorder, and depression. Calm is a creative app that helps improve overthinking and nervousness with breathing exercises that promote mindfulness. It has also been reported to improve irregular sleeping habits. Sworkit is an app that provides you with a portable personal trainer. It gives you specific workout plans depending on your age, weight, and the area of your body that you want to work out and has been shown to improve physical health.

Exercise Gadgets

Whether it be on social media, advertising commercials, or even on the wrist of a friend or family member, Fitbit is one of the trendiest fitness companies. They have numerous product models with different benefits, but it’s mainly used as an activity tracker in the form of a wristband that documents your daily steps, calories burned, sleep cycle, and specific weight goals. It’s the perfect way to kick obesity out of your life, and we all know a fit body can pave the way to a sound mind.

Research and Communication

Technological progressions have broken barriers within the healthcare field by creating new methods and models of healing. With the accessibility of the internet, it’s now 10 times easier to set yourself on the path to wellness. If you’re not feelling well, you can look up your symptoms, and many websites can tell you if you should seek emergency care or go to your regular doctor. There are tons of online resources available to help you. Some websites, like Teladoc, allow you to chat directly with licensed healthcare professionals.

I guarantee if you observe your surroundings right now, you will notice some sort of technological gadget staring back at you. It is evident that this techno-savvy world revolves around electronics, and if used in moderation, technology has proven to be beneficial towards physical and mental health.

Signing up for a gym membership, which is a long-term commitment, is not an easy choice to make. While it’s completely normal to feel self-conscience about our bodies from time to time, the gym should be one of those places to help improve that feeling. A common issue is the intimidation you feel when entering the workout area. Not only do the machines look complicated, but the people using them are also super fit and confident. That paired with the self-consciousness of our bodies can have a detrimental effect. Common causes of gym intimidation can start with being unsure of where to start in the gym and how to use the equipment. No one wants to sit on a machine and worry about using it incorrectly. This can distract you from achieving your desired results. Another factor can be feeling singled out or lonely. Sometimes people can feel uncomfortable when they first enter a gym by themselves and have to figure out where to go first. Plus, it can be motivating to have someone with you to ensure you get everything you want out of your gym.

Don’t Be Intimidated to Go to the Gym Written by: Alex Dunn

With the common causes of gym intimidation mentioned above, there are also many ways to combat it.

Don’t be afraid to try out different gyms. You don’t have to sign a long-term contract with the first gym you see. Visit a few and see what kind of environment you would like to be around when working out.

Workout buddies can go a long way. Going to the gym with one of your friends can take the edge off of your self-consciousness. It makes for an even better result when your buddy has the same workout goals, so you can work at it together.

Know what workouts you want to do. Before going to the gym, put together some workout routines so you know what machine or area you want to work out in when you get there, that way you won’t wander around trying to find the right equipment.

Keep reminding yourself why you are there. While intimidation and fatigue can deter determination to keep working out and coming back the next time, remember that you are there for a reason. You came to improve your body image and confidence; don’t let anything sway you from your goals.

The important thing to remember here is that you are not alone in feeling this way. Everyone is self-conscience about something. It’s what makes us human. The overall consensus everyone in a gym has is to improve and get healthier, and there should be no shame in that. No one is immune to it, so don’t let gym intimidation and self-consciousness stop you from reaching your workout goals.

Gym Etiquette • Don’t walk in front of someone who is working out in front of the mirror. • Clean your machines and weights after you are done with them. • Don’t stay on one machine too long, especially if there are limited machines. There is usually a 30-minute maximum for busy gyms. • Respect others’ boundaries. People are working hard and sweating their hearts out, and they don’t need someone invading their personal space. • Put equipment back in the proper area after you’re finished with it.

December is

Human Rights Month

KNOW YOUR ROOTS, KNOW YOUR RISK AFRICAN AMERICAN

Nearly 15% of African Americans have diabetes. African Americans have HIGHER RATES of diabetes, hypertension, and heart disease than other groups.

When it comes to health, not all races and ethnicities are created equal. Due to genetics, environmental factors, access to care, and cultural factors, different illnesses are more or less prevalent in different communities of people. Here are specific health concerns to look out for among the most common racial and ethnic groups in the U.S.

AMERICAN INDIANS & ALASKAN NATIVES

HISPANIC

LEADING CAUSES OF DEATH

among this group are heart disease, cancer, and accidents.

Hispanic women contract cervical cancer at twice the rate of other groups. They have higher rates of

END-STAGE RENAL DISEASE, caused by diabetes, and they are 50% more likely to die from diabetes.

Asthma prevalence is also highest among blacks. Black children have a

LESS HEART DISEASE LESS CANCER

higher emergency department visit rate, a 250% higher hospitalization rate, and a 500% higher death rate.

LEADING CAUSES OF DEATH among this group are heart disease, cancer, and stroke.

Obesity rates were higher in

43% of

women than 34.3% of men.

For reasons that are not understood,

HISPANICS LIVE LONGER

than other Americans and have lower rates of infant mortality (5.52 infant deaths per 1,000 live births).

SUICIDE IS THE 8TH

leading cause of death for Native Americans and Alaskan Natives. It is the 2ND LEADING CAUSE OF DEATH for those ages 10-34. When compared to other racial and ethnic groups, their youth have more mental health problems such as depression, anxiety, and substance abuse. Native American and Alaskan Native adults

were 2.1

TIMES as likely as other adults

to be diagnosed with DIABETES.

AGE 18 AND OVER IN THIS POPULATION SMOKE. The prevalence of OVERWEIGHT AND OBESE Native American and Alaskan Native preschoolers, school-aged children, and adults is HIGHER than that for any other population group.

LEADING CAUSES OF DEATH among this group are heart disease, cancer, and accidents.

NATIVE HAWAIIAN & OTHER PACIFIC ISLANDER

ASIAN AMERICAN

LEADING CAUSES OF DEATH

Older Asian-American women have the

among this group are cancer, heart disease, accidents, stroke, and diabetes.

HIGHEST SUICIDE RATE of all WOMEN OVER AGE 65 in the USA.

CAUCASIAN, NON-HISPANIC

LEADING CAUSES OF DEATH

among this group are cancer, heart disease, and chronic lower respiratory disease.

CYSTIC FIBROSIS is the most common fatal genetic disorder of the Caucasian population, affecting

In comparison to other racial and ethnic groups, Native Hawaiians and Pacific Islanders have higher rates of

1 OUT OF EVERY 25.

Caucasian women have the highest incidence rate for

Native Hawaiians and Pacific Islanders are

1 in 10 adults are underweight. Asian Americans suffer disproportionately from certain types of CANCER,

TUBERCULOSIS, AND HEPATITIS B.

more likely to be diagnosed with cancer. The state of Hawaii found that the diabetes rate for Native Hawaiians was TWICE that of other Americans. Native Hawaiians are also more than 5.7 TIMES as likely as others living in Hawaii to die from diabetes.

Southeast Asian refugees are at significant

RISK FOR POST-TRAUMATIC STRESS DISORDER

associated with trauma experienced before and after immigration to the United States.

“DEATHS OF DESPAIR”

— suicide, alcoholism, and drug overdoses, particularly from opioid painkillers — are a growing problem for midlife Caucasians.

LEADING CAUSES OF DEATH in this group are cancer, heart disease, and stroke.

Information courtesy of www.americanprogress.org and www.cdc.gov