Health TO YOUR
Midvalley M idv Newspapers
December 2011
A guide to wellness and healthy living in the Mid-Willamette Valley
STAT Quick reads about health topics in the news
Marriage linked to heart health Marriage may be good for your health. Many studies have looked at the correlation between marriage and health, and a recent study found that marriage may affect survival after coronary artery bypass surgery. The study was published in the Journal of Health Psychology in August, and found that people who were married when they had heart surgery were 2.5 times more likely to be alive 15 years later than unmarried people. Surprisingly, it appeared that marital status was a better predictor of longterm survival after bypass surgery than other wellknown risk factors such as smoking, high blood pressure, diabetes, and prior heart attacks.
— McClatchy Newspapers
Thinking about sex, food and sleep Kendal Cederstam, a personal trainer at WOW! Fitness in Corvallis, leads a personal training session with Megan Castellano Friday morning. Cederstam designed the session to work Castellano’s core and upper body. Andy Cripe | TO YOUR HEALTH
Shaping up — and keeping it up Tips for sticking with those fitness resolutions in the coming year By JENNIFER ROUSE
I
t’s almost time for the new year to roll around, which means it’s time to set some goals. If you’re like most Americans, one of those goals is likely to revolve around getting in shape. But how do you decide what’s an appropriate goal for you? Sure, running a marathon or swearing off desserts for an entire year might sound like a good idea on Jan. 1, but will it sound so great on the Fourth of July? How do you set fitness goals that you can stick to and really succeed at? Here are some tips from professional trainers to put you on the path for success in 2012.
progress in inches lost, not pounds lost. What’s more, maybe your goal doesn’t have to be appearance-related at all. Markham said that her goal last year was improving the numbers on her annual health screening. “I added more cardio, and my numbers improved,” she said. “I saw the bad cholesterol go down and the glucose go down.”
Give yourself a deadline
That said, you do want to make sure you’re not just working out aimlessly. Markham recommends giving yourself a deadline for achieving your goal. A timeline, laying out when you want to accomplish particular items on your list, will help keep you on track for success. “If it’s just out there, it can become ‘Well, if I lose it, I lose it,’” Markham said. Make it do-able, not drastic “You’re not holding yourself accountable if It may be true that you need to seriously there’s no time limit.” revamp your lifestyle. If you’ve been sitting on the couch for most of the past year, then Little goals, then big goals no one’s going to tell you that you shouldIt can be discouraging to just chip away at n’t get moving. But trainers say that too many people come in wanting big results a big goal that’s a year down the road, and get discouraged when they don’t see though. So try giving yourself little victories to celebrate on your way to achieving your them fast enough. “I have people come in saying they want big one. If your big goal is losing weight, make to lose 30 pounds in two months,” said Kendal Cederstam, a personal trainer at your little goal getting to the gym two to WOW Fitness in Corvallis. “But that’s really three times a week, every week, for the first few months. When you’ve not ideal.” at that, give yourInstead, the American ‘So many people do succeeded self something new to aim College of Sports Medicine lose 10-15 pounds for. recommends losing at a rate Mixing up your workouts of half a pound to two initially, because all can be the best way to pounds per week. of a sudden they’re achieve success anyway, said And while portion control and healthier eating is watching what they Cederstam of WOW Fitness. “So many people do lose great, skipping meals and eat and exercising 10-15 pounds initially, becutting out entire food more. Then they hit cause all of a sudden they’re groups, such as fats or carwhat they eat and bohydrates, is a bad idea. this plateau, and they watching exercising more,” she said. “Your body needs all the different food groups,” just stop. They think, “Then they hit this plateau, Cederstam said. “You “Oh, I guess this is and they just stop. They think, ‘Oh, I guess this is should never cut out a full where I’m supposed where I’m supposed to be.’” food group.” Instead, Cederstam said, Instead of focusing on to be.”’ don’t give up so soon. The getting to a certain weight, KENDAL CEDERSTAM, trick is to challenge yourself a better strategy is to not PERSONAL TRAINER again. focus on the scale at all. “You need to keep your body guessing,” she said. Don’t make it a number Consider signing up for a race, trying out “The scale can be evil sometimes,” said a sport, or taking a new class. Mostly, just Joann Markham, a personal trainer at Al- keep on making those healthy choices. bany Athletic Club. She said she’s had “The weight will come with it,” Markham clients who start working out and find they said. initially gain weight as they build muscle for the first time. Instead, she tells them to ■ Looking for the perfect gift to jumpstart focus on how their clothes fit, or to take cira new fitness program? Turn to A6. cumference measurements and gauge their
Readers share their fitness goals We asked readers from across the mid-valley to share their fitness goals for 2012. Here’s a selection of what they said: My fitness goals are to eat better and cut back on wine. I already run, hike, ski, ride horses ... etc. I just turned 60 so I want to continue to be healthy and active for many years to come.
— Sally Haffner ❑ My fitness goal is to continue Amy Krahn’s bootcamp class. This is a four-week, fourtimes-a-week class that tones, and builds muscle and core strength. Amy is an amazing person and instructor and really gets you excited about working out. Check out her website — www.zumbawithamy.com.
— Libby McCormick ❑ (I want to) qualify for the Kona Ironman Triathlon. (So, I will) run six times a week to a total of 40-70 weekly miles. Starting at 40, progressing to 70. Race two-three races a month to push my endurance and speed. Swim six times a week; hard every other day, drills on other. Progress to swimming 2.4 miles once a week. Bike four to five days a week using spinnervals tapes, biking one to two hours a session. One long ride per week climbing to 100 miles once a week. Do some OBRA (Oregon Bike Racing Association) races to push my speed and endurance. Body toning and or muscle tech classes twice a week. Two to three days a week in weight room.
— Jason Hawthorne ❑ To train for and compete in at least 10 triathlons. To beat at least half the people who are half my age in those events, and to run once a week with my wife just for the fun of it.
— Roger Nyquist ❑ My son is an active, healthy high school athlete (aikido and cross country) and my fitness goal is to do a better job keeping up with him. For a specific goal, I’m going to attend a fitness class at the Benton Center (Strength and Toning, M/W/F at 5:00 taught by Terria McNamar), and on the weekends, get in either a long run or a long bike ride, usually on Vineyard Mountain or Chip Ross Park. I’ve found I’m most likely to be successful when I do this kind of thing with others — we keep each other motivated.
— Jeff Davis SEE GOALS | A6
Men think about sex, but not nearly as often as most people may believe, a study finds. They also think a lot about food and sleep, too. The study, published in the January 2012 issue of the Journal of Sex Research, could debunk the stereotype that men are constantly thinking about sex. An often repeated statistic is that men think about sex once every seven seconds. Researchers from Ohio State University took a novel approach to logging how many times their study subjects, 283 male and female college students age 18 to 25, thought about sex — they gave them golf tally counters and asked them to click it whenever a thought related to sex entered their head. On average men thought about sex 18.6 times a day, and for women the average was 9.9 times a day. Men thought about food an average of almost 18 times a day, and women almost 15 times a day. When it came to sleep, men thought about that almost 11 times a day, and women thought about it about eight and a half times a day. — Los Angeles Times
Learning to cope with Alzheimer’s People are afraid of Alzheimer’s disease and with good reason, says TV host Leeza Gibbons. “The fear — of losing the ability to think — well, it’s more fearful to most people than cancer,” she says. “It’s overwhelming and leaves people hopeless.” The good news is that Gibbons expects scientists in the 21st century to look at neurological diseases with greater interest and success in discovering treatments. In the meantime, Gibbons is partnering with Novartis Pharmaceuticals Corp. to launch the “Words of Wisdom” contest, which calls on caregivers to submit advice about finding strength and support for the care-giving journey. The 10 most insightful will receive $100 gift cards and their advice will be published on www.alzheimersdisease.com. Check out that website for details. — Orange County Register
A6
To Your Health
Tuesday, December 13, 2011
Can’t stand to exercise? then sit
Alcohol, medicines a dangerous mix TO YOUR HEALTH
’Tis the season for holiday parties and cocktails. However, the combination of alcohol and medicines, whether prescription or over-the-counter, can lead to life-threatening consequences, depending on the medicine, the amount of alcohol, and differences such as body size or age. According to the American Association of Poison Control Centers, alcohol can interact with drugs in several ways: • Alcohol can change the amount of medicine the body absorbs. This can cause a toxic amount of the drug to accumulate in the body. • Alcohol’s effects on the central nervous system can increase the risk of drowsiness and impaired motor function caused by medicine. • Alcohol can increase the risk of side effects from medicines; for example, lowered blood pressure and stomach irritation. Drug interactions with alcohol may not affect everyone the same way. For example, a woman who drinks the same amount as a man may be at more risk for an interaction because of her smaller body size, which results in her alcohol level being higher. Elderly individuals who drink alcohol may have more drowsiness and motor impairment than their younger counterparts
when they combine alcohol with another medicine that causes drowsiness. People who regularly consume large quantities of alcohol are at more risk of some types of interactions than those who only have an occasional drink. The American Association of Poison Control Centers recommends learning about the effects of alcohol when combined with medicines before indulging during the holiday season. To help, here are a few examples of interactions between some medicines and alcohol from experts at the nation’s 57 poison control centers. • If the medicine you are taking causes you to be drowsy, assume that it will interact with alcohol to make you drowsier and more likely to be impaired. Examples include cough and cold medicine and over-thecounter sleep aids. • If you are taking any medicine to treat stomach pain, be aware that alcohol can make stomach pain worse and make the drug less effective. This is not a full list of interactions between medicines and alcohol. Talk with a doctor or pharmacist. However, if a person experiences effects from combining alcohol and medicine, call your local poison control center at 1-800-222-1222.
Fitness gift ideas BY JENNIFER ROUSE TO YOUR HEALTH
Thinking about forgoing the box of truffles or the cheese-and-sausage platter from the mall this year and getting something that will help your loved ones on their way to achieving their new year’s fitness goals? Here are a few gift ideas that will enhance loved ones’ fitness: • Athletes like to brag about their fancy shoes, but do you ever hear people raving about their socks? They should, because quality socks can mean the difference between happy feet and sore, blistered feet. There are many options here based on the activity you’re engaging in; you can get socks specific to everything from skiing to fishing. www.smartwool.com, $10-$20 • Need a quick and easy stocking stuffer for someone who likes to exercise outdoors? How about a shoe pocket? It’s like a teeny-tiny wallet that attaches to your shoelaces — your favorite runner or biker can carry around a piece of ID and a house key, literally without lifting a finger. www.seejanerun.com, $5.99 • You like getting clean
after a workout, but you hate having a soggy towel to carry around in your gym bag all day. Try a quick-drying towel; they’re designed to be compact, highly absorbent and nonsmelly. w w w. b a r e s k i n t o w e l .com, $25.99 and up • For those seeking to incorporate a little bit of flexibility and serenity into the mundane moments of the day, how about yoga magnets? Stick these colorful squares to your refrigerator or filing cabinet and try out the poses pictured as you’re going about your day. www.yogalifestyle.com, $16 • Its unassuming name may not sound like much, but “The Stick” is a massage tool that really works on sore muscles. When your legs are screaming at you, The Stick massaging tool will reduce their wailing to a gentle murmur. www.thestick.net, $32-42 • Sometimes, you just need something to put a smile on your face at the end of the day. The finish line doormat is a visual congratulation when you’ve made it all the way to the end of your run, ride ... or just a hard day at the office. w w w. ga d ge ts a n d gea r .com, $34.99
Goals continued from A5 My fitness resolution for 2012 is simple and straightforward, so much so that it seems idiotic to not follow these guidelines regularly. I’m currently 240 pounds, 6-1, and 40 years old. I want to ensure that I have another 40 very active and healthy years, at least more healthy than the first 40 years. My goal for 2012 is simple: lose weight, gain flexibility, eat smarter and feel better so I can set a great example for my two boys, Daniel and Michael. It is easy to be lazy when I’m out of shape so I’m going to ensure that isn’t the lesson my boys learn from me. I’m going to be using the P90X program as my guide to physical fitness through the first quarter, January through March. This program designed with a healthy and well-balanced diet should get me to 215 pounds by March. The second quarter, April through June, will entail increased outdoor activities. I would like to participate in some of the local runs and community races around the Corvallis area. Having a race or event to train for keeps the motivation for health and fitness in focus. The third and fourth quarter remain unplanned at this point. I believe a plan is ever-changing and I would like to evaluate my progress in May and see where I’d like to go for the final two quarters of the year at that point. I find that being in better physical shape lends itself to promoting activity. The biggest “win” factor I have is a good, dedicated partner. My wife and I work out together and keep one another honest. We’ve done the P90X system in the past and had great success. The reason for that success was leaning on one another in times of laziness and weakness. Days when I didn’t want to work out she would motivate me and vice versa. A good partner who keeps you accountable is a necessary ingredient for success in health and fitness for me. Good luck, good health, and good times in 2012.
— Brian Lundy
BY ELLEN WARREN CHICAGO TRIBUNE
AP PHOTO/TOM HUGHES, UNC HEALTH CARE
Dr. Eliana Perrin of the University of North Carolina, Chapel Hill holds a growth chart that helps track when children are overweight for their height.
Overweight kids: When should doctors speak up? BY LAURAN NEERGAARD ASSOCIATED PRESS
WASHINGTON — Pediatricians are supposed to track if youngsters are putting on too many pounds — but a new study found less than a quarter of parents of overweight children recall the doctor ever saying there was a problem. Does that mean doctors aren’t screening enough kids, or aren’t frank enough in these tough conversations? Or is the real story parent denial? The research can’t tell, but makes it clear the message too often isn’t getting through. “It’s tricky to say, and it’s tricky to hear,” says lead researcher Dr. Eliana Perrin of the University of North Carolina. She analyzed government health surveys that included nearly 5,000 parents of overweight children from 1999 to 2008. Parents tend not to realize when a weight problem is creeping up on their children. When almost a third of U.S. children are at least overweight, and about 17 percent are obese, it’s harder to notice that there’s anything unusual about their own families. Plus, children change as they grow older. The new study suggests when parents do recall a doctor noting the problem, it’s been going on for a while. About 30 percent of the parents of overweight 12- to 15-year-olds said a doctor had alerted them, compared with just 12 percent of the parents of overweight
preschoolers. Even among them to calculate a youngthe parents of very obese ster’s body mass index, or children, only 58 percent re- BMI, to screen for developcalled a doctor discussing ing obesity. Unlike with it, says the report published adults, one measurement by the journal Archives of alone doesn’t necessarily Pediatrics & Adolescent mean children are overMedicine. weight — they might be “Many pediatricians don’t about to shoot up an inch. worry until children are very The next step is plotting overweight, or until they’re that BMI on a growth chart. much older,” said Perrin, Youngsters are considered whose team has created overweight if their BMIs stoplight-colored growth track in the 85th to 95th percharts to help doctors explain when a problem’s ‘If we can notice brewing. “If we a concerning trend early, can notice a conwe’re more likely to be able cerning trend early, we’re more to do something about it.’ likely to be able to DR. ELIANA PERRIN, do something UNIVERSITY OF CAROLINA about it.” That means taking a family approach, centile for children their says Dr. Nazrat Mirza, med- same age and gender, a range ical director of an obesity that just a few years ago was clinic at Children’s National termed merely “at risk.” Medical Center in Washing- Above the 95th percentile is ton. Important changes — considered obese. To tackle lack of awaresuch as switching to low-fat milk and water instead of ness, Children’s National has sugary sodas and juice, or begun calculating BMIs for cutting back on fast food — every child age 2 or older should be viewed as making who is admitted for any reathe whole family healthier, son. Mirza calls it “a teachnot depriving everyone be- able moment.” Perrin’s analysis shows cause Johnny needs to lose more parents of overweight weight. “You do not want to single kids are starting to get the out one individual in the message. Overall, 22 perfamily. That’s enough to cent of parents reported a cause a lot of friction,” says health professional telling Mirza, who wasn’t involved them their child was overweight. But that rose to 29 with the new study. Doctors have long tracked percent in 2008, the latest children’s height and weight year of the survey data and during yearly checkups, but about the time guidelines more recent guidelines urge changed.
It’s not always easy to follow that classic advice, “Stand on your own two feet.” That’s where Mike Alalof comes in. He’s a 58-year-old bodybuilder and former prizefighter. And he says you can get a great workout by sitting down. “My big shtick is exercising from a seated position,” says Alalof, who created YouTube videos based on classes he teaches in Montgomery County, Md. Whether you’re injured, ailing, overweight, disabled, stuck all day at a desk job or just plain tired, veteran trainer Alalof is absolutely certain that he can get you moving. And that’s not just talk. Some 18 years ago, soon after opening one of the several gyms he has operated over his long fitness career, Alalof was diagnosed with multiple sclerosis. “I came from the Mr. America, muscleman, Mr. Macho background,” he said. “It was devastating.” For several years he used a wheelchair. But little by little he got back on his feet and became a fitness advocate for those who struggle with an exercise regimen. On his website, fitnessreinvented.com, he even invites phone calls from those with challenging conditions. Whether you’re disabled or not, Alalof’s mantra is, “Do what you can do, not what you can’t.” “People always do something they can’t, and they get frustrated and quit,” he said. The frustration is especially high for people with packed schedules that tie them to their desk or those with limited mobility or who wrestle with the effects of chemo and medications. This is why Alalof preaches: “Everybody can do something. I say, ‘That’s OK. Little by little you can do more.’” (But check first with your doctor, he advises.)
FIVE QUESTIONS
Combating holiday stress BY MARIA L. KIRKPATRICK TO YOUR HEALTH
Elizabeth Monson is a nurse practitioner in cardiology at Samaritan Health Services. She’s offering a session today on ways to successfully combat the harmful effects of stress through the holidays and beyond. The session is scheduled to begin at 6 p.m. in the HP/Starker Elizabeth Conference room at Monson Good Samaritan Regional Medical Center, 3600 N.W. Samaritan Drive in Corvallis. Participants should wear comfortable clothing. Call 541-768-4752 to register; registration is required. In the meantime, we posed five questions about holiday stress to Monson. Here are her answers: To Your Health: Holidays should be full of goodness and cheer, but that’s rarely the case. Why are the holidays so full of stress? Elizabeth Monson: Because we usually focus on doing the opposite of nature. To help explain this, look at the five element theory, which is at the source of traditional Chinese medicine. Humans have a common framework with nature; similar composition. So who we are is reflected in nature. Think about what nature is doing this time of year; nature is moving into winter, a stillness and quieting. The messages being sent are about being still and conserving resources. The reason we are so stressed is we are doing the opposite. We overload our schedules and overextend ourselves, our time and our budgets. This causes
us to deplete our resources very quickly. We are going against what the season is telling us and what our true nature is telling us. As a result, we get tired, depressed, stressed and anxious. TYH: People know the holidays bring stress and yet every year they succumb. Why do we do this to ourselves? Monson: We do this because we tell ourselves stories about tradition and obligations. We have this picture in our mind of how things should be and that sometimes doesn’t match what actually is present. Emotions are associated with each season and the emotion of winter is fear. So what can happen is fears surface; these can be old or new. And the thing about fear is a lot of it is not real and can be overcome with being in the stillness, contemplation and reflection. But this is not something we allow ourselves to do, especially during this busy season. We let ourselves get over-focused on other priorities. TYH: How do people avoid the fear and the feelings? What can people mentally do to reduce their stress? Monson: It’s not about avoiding anything. It really is about listening. Listen to your body. It’s not uncommon for most people that we need more sleep at this time. We don’t have as much light. We don’t need to hibernate but look at where you’re going to build your reserves at this time. If you don’t know how to listen to your body, participate in a meditation or moving meditation activity. I am a big advocate of yoga and tai chi. They are a great way to listen to your body and find out what is going on. Look again to nature. Winter is associated with the element of water and
water goes with the flow. Water adapts to presenting circumstances. Conserve your resources, be willing and able to say no to events or circumstances that deplete your energy. Make a budget. Be mindful of where your energy is going and look to sources that align with your values. TYH: During the seasonal rush it can be hard to find time for ourselves. Is exercise a way to reduce stress or add to it? Monson: It’s always important to have a regular exercise program for overall physical functioning. But if you listen to the messages of the season, winter is probably not the best time to start training for a marathon. Our body does require daily exercise. It always come down to adequate sleep, adequate exercise and eating right. If you are doing those three things and are still having issues, explore with a health practitioner other ways to support health and well-being. TYH: Holiday festivities are loaded with sweets and drinks. Does what we eat during the holidays contribute to the stress? Monson: Certainly. This contributes to imbalance and weight gain, which lessens the body’s ability to adapt to stress. Because we tend to go to parties or gatherings, we tend to overeat. We tend to consume things high in sugar, fat, and some people consume a lot of alcohol. Be mindful of what you are eating, practice balanced nutrition, portion control and moderation. In winter people tend to crave salty things. The issue is the salt can cause people to retain fluids and with some chronic disease, this can be particularly harmful and increase physical stress on the body.
To Your Health
Tuesday, December 13, 2011
A7
Researchers connect exercise with sleep quality At least 150 minutes of activity each week will lead to better ZZZs BY MIKE MCINALLY TO YOUR HEALTH
Need another reason to increase your physical activity? Here’s one, courtesy of a study that involved researchers at Oregon State University: You’re likely to sleep better at night and feel more alert during the day if you get at least 150 minutes of exercise each week. The study, which was first re-
ported last month in the journal Mental Health and Physical Activity, has hit something of a nerve across the nation, according to Brad Cardinal, a professor of exercise science at OSU and one of the study’s authors. Cardinal noted that the principal author of the study, Paul Loprinzi, has been flooded with requests for interviews with media from around the nation. (Loprinzi started the study while he was a doctoral student at OSU; now, he’s an assistant professor at Bellarmine University in Kentucky.) “I’ve been really stunned by the reaction,” Cardinal said in a recent
interview with To Your Health, adding that the response might say something about “how sleepdeprived we are as a nation. … Sleep deprivation is a major problem.” He said he’s seen estimates that 30 to 40 percent of the U.S. population either has a problem falling asleep or experiences daytime sleepiness. For the study, Loprinzi and Cardinal did some data mining in the National Health and Nutrition Examination Survey, a massive data bank about the health and nutritional status of adults and children in the United States. The federal government encourages re-
searchers to dig around in the data, looking for fresh connections and correlations. Loprinzi and Cardinal found some: Focusing on participants whose physical activity was monitored by accelerometers — devices people wear to measure physical activity — they found that people who did at least 150 minutes of exercise a week reported a 65 percent improvement in sleep quality when compared to people who didn’t meet that exercise threshold. In addition, people with 150 minutes of exercise a week also reported fewer leg cramps while sleeping and said they had less dif-
ficulty concentrating when tired. The big advantage of focusing on participants who were using the accelerometer sensor is that it helps the researchers sidestep any potential problems with participants self-reporting (and, sometimes, overestimating) the amount of activity they get in a week. So add this to the list of benefits from exercise, Cardinal said: “In the long run, you’re probably going to get better sleep.” Cardinal said the researchers have reached some other interesting conclusions from the data, and he expected some additional studies to be published soon.