Health Watch - 2021

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FALL 2021

image/health watch

healthwatch IMAGE MAGAZINE’S

lifestyle, fitness & nutrition

STAY ACTIVE! FALL 2021

GET MOVING TO LOOK & FEEL YOUNGER

EAT MORE PLANTS

BENEFITS, TIPS & RECIPES

FOR A HEALTHY HEART

BLOOD VESSELS ARE YOUR LIFELINE

Get ready for something great.

Start with your smile.

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CONTENTS FEATURES

DEPARTMENTS

24 THE SECRET OF YOUTH

14 Word on Health

How to act younger as you get older.

by Lisa Ballard

20 Healthy Habits

34 MAKING A PLANT-BASED

23 Healthy Options

DIET PART OF YOUR LIFE

Enhance your well-being and the health of the planet.

by Anne Richter Arnold

40 SIMPLE TIPS FOR A PLANT-BASED DIET

Follow these ideas to cut down on meat consumption.

by Tiffany Dodier, MS, RD

News, tips, and information for your well-being.

Benefits of black tea.

by E. Senteio Spice up your metabolism.

by E. Senteio

32 The Right Balance Know your bones.

by E. Senteio

56 Financial Well-Being Three letters that are changing the world.

by Fred Wainwright, Ledyard Financial Advisors

66 Daily Living Keeping a close watch on eye health.

by Pamela Brown

48 KEEP YOUR VASCULAR

70 Smart Strategies

Blood vessels are your lifeline.

by Katherine P. Cox

72 Advertisers Index

SYSTEM HEALTHY

60

SPORTS INJURIES AND KIDS Help active children play it safe.

by Mary Gow

Protect your vision.

by E. Senteio

46 Healthy Choices Throughout the Valley

A guide to goods and services in the community.

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2021

health watch IMAGE MAGAZINE’S

FALL 2021

lifestyle, fitness & nutrition

Mountain View Publishing, LLC 135 Lyme Road Hanover, NH 03755 (603) 867-9339

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Creative Director/Design

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KEEP US POSTED: health watch magazine wants to hear from readers. Correspondence may be addressed to: Letters to the Editor, health watch, 135 Lyme Road, Hanover, NH 03755. Or email us at: dthompson@moun tainviewpublishing.com. Advertising inquiries may be made by email to rcfrisch1@comcast. net. health watch is published annually by Mountain View Publishing, LLC© 2021. All rights reserved. Reproduction in whole or part is strictly prohibited. health watch magazine accepts no responsibility for unsolicited manuscripts, artwork, or photographs.

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e d i to r ’s n o te |

BY DEBORAH THOMPSON

Healthy Habits

photo by ian r aymond

T

he Merriam-Webster dic-

things in common—exercise and a nutritious diet help pre-

tionary defines the word

vent an array of diseases. Experts agree that 30 minutes of

habit as “a behavior pattern

moderate activity five times a week and a diet rich in fruits,

acquired by frequent repeti-

vegetables, lean protein, and whole grains can help stave off

tion.” Over time, when an action

disease and even mitigate the ill effects of some conditions,

has been carried out many times,

such as bringing cholesterol and blood sugar to recommended

the “behavior becomes nearly or

levels. Our conclusion: the list of benefits of eating healthy and

completely involuntary.” As we

exercising is endless.

know all too well, habits can be good or bad. As you read this

Here’s to your health! Enjoy!

issue, you’ll find many examples of good habits that promote optimal health. If you’d like to develop a new healthy habit, we hope that the ideas in these pages will inspire you to take steps toward building a healthier lifestyle.

Although we’re covering many different health concerns, we discovered that every topic we delved into has a couple

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word on health N E W S , T I P S , A N D I N F O R M AT I O N F O R YO U R W E L L - B E I N G

For Muscle Gains, Go for Greens To improve your muscle strength and function—even independently of any physical activity— a daily helping of greens may do the trick. A study of nearly 3,800 people finds that those with the highest dietary intake of nitrates, primarily from vegetables, had 11 percent stronger lower limb strength than those

with the lowest intake. People with high nitrate levels could also walk 4 percent faster than the other group.

The best sources of nitrates include spinach, kale, lettuce, and beets. “To optimize muscle function, we propose that a balanced diet rich in leafy green vegetables in combination

with regular exercise, including weight training, is ideal,” says the study’s lead author Marc Sim. He recommends that everyone eat a variety of veggies every day with at least one serving of leafy greens “to gain a range of positive health benefits for the musculoskeletal and cardiovascular system.”

HEART-HEALTHY WALNUTS Consuming half a cup of walnuts every day is enough to lower LDL (low-density lipoprotein, or “bad”) cholesterol in healthy adults, according to research in Circulation.

“Prior studies have shown that nuts in general, and walnuts in particular, are associated with lower rates of heart disease and stroke,” says the study’s coauthor Emilio Ros. “One of the reasons is that they lower LDL cholesterol levels, and we now have another reason: they improve the quality of the LDL particles.”

LDL comes in various sizes, and the small, dense particles are more often associated with atherosclerosis, the buildup of plaque deposits in the arteries that can lead to a heart attack or stroke. A daily serving of walnuts not only decreased the total number of LDL particles, but also specifically lowered the number of small ones. Researchers conclude that consuming a handful of walnuts daily is a simple way to promote cardiovascular health—and they also note that, in this study, the walnuts’ healthy fats did not cause weight gain.

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Go for a Run!

Head out with your friends—or meet some new ones—for fun and fitness this fall. There are two races left in the Upper Valley Running Club’s 2021 series—the Tiger Run in Enfield, New Hampshire, on October 31 and the Turkey Trot in Hanover, New Hampshire on November 21. For more information, go to uppervalleyrunningclub.org.

A HEALTHY LIFESTYLE HELPS PREVENT PROSTATE CANCER A nutritious diet, regular exercise, and an overall healthy lifestyle can help offset the odds of lethal prostate cancer in men who are at a high genetic risk for it. Genetics account for about 58 percent of variability in fatal prostate cancer risk. In a study of nearly 10,500 men, among men in the high-risk group, those with the healthiest lifestyles were about half as likely to develop prostate cancer as those with the least healthy habits.

Are Cold-Weather Workouts Better?

Winter will be here before we know it, but that doesn’t mean you should move your workouts indoors until spring. Exercising vigorously outdoors in the cold may burn more fat than working out indoors. It can also improve your endurance since your heart doesn’t have to work as hard, you sweat less, and you expend less energy. Before your cold-weather workout, be sure to warm up your muscles with dynamic stretches that keep body parts moving, like arm swings, high steps, and lunges. Dress in layers, and protect your head, hands, and feet with a wool cap, fleece glove liners, and heavy socks—when it’s cold, blood flow concentrates in your core to help you stay warm, leaving your head, hands, and feet vulnerable. Wear shoes with good traction, and don’t forget your sunglasses to protect your eyes from the sun and wind. Remember to apply sunscreen to your face.

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word on health

MAKE FEWER MISTAKES WITH MEDITATION

COULD IT BE A BIOFILM?

Are you forgetful or sloppy when you’re in a hurry?

Do you have an infection that

Meditation may make you become less error prone.

won’t go away, or just feel lousy

In the largest study of its kind to date, researchers

and your doctor can’t determine

found that 20 minutes of meditation focusing on

why? You may have a biofilm that’s

awareness of feelings, thoughts, or sensations as they unfold in one’s mind and body altered brain activity in a way that suggests an increase in error recognition.

“It’s amazing to me that we were able to see how one session of a guided meditation can produce changes to brain activity in nonmeditators,” says study coauthor Jeff Lin. These findings suggest that

affecting your health. As we all know, there are countless bacteria in our bodies—some are essential for good health, such as the probiotic bacteria found in the gut, while others can cause infections

different forms of meditation can have different neu-

and make us sick. Bacteria need

rocognitive effects. While some forms have you focus

to find strategies to survive, and

on a single object, like your breath, this type had

one technique is to gather in

participants tune inward and pay attention to every-

communities called biofilms, which

thing going on in their mind and body. “The goal is to

are like slimy blankets that protect

sit quietly and pay close attention to where the mind

them from hostile environmental

travels without getting too caught up in the scenery,”

factors and our immune system.

says Lin.

“Think plaque on your teeth.

That is a perfect example of a

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2021

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biofilm,” says Dr. Randy Schaetzke, DC, DIBAK, of Wholistic Health Services of Vermont in Quechee.

“Just look at what your dentist has to do to rid you of dental plaque. Now imagine this sticky slime growing in your intestines or other hollow organs. This would

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most surely adversely impact one’s health or ability to heal.”

Biofilms also protect bacteria from antibiotics. In some cases, a person will have an infection and undergo extended antibiotic treatments, only to have the infection return. Bacteria in a biofilm will defend themselves and evolve, and eventually become

www.uppervalleyimage.com •

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word on health NATURAL SOLUTIONS

resistant to the treatment. They

There are a number of natural compounds that may help to break down microbial biofilms. Garlic has been found to be effective against fungal biofilms, and cranberry can be used to treat UTIassociated biofilms. Oregano oil has been found to inhibit Candida biofilms. An overgrowth of this common fungus can lead to a variety of health issues, including thrush, fatigue, recurring vaginal or urinary tract infections, sinus infections, and joint pain.

have the ability to quorum sense, which means they can signal each other and cooperate to ensure their survival. “For years I’ve seen patients with health issues that were not frank diseases, but the person just never felt well and all

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the blood tests in the world would never indicate that something was amiss,” says Dr. Schaetzke.

“In the past 10 years I’ve learned to look for a biofilm infection for those people who have all sorts of nondiagnosable health concerns.”

A variety of natural compounds can help break down biofilms, including specialized enzymes, essential oils, garlic, oregano, cinnamon, curcumin, N-acetylcysteine (NAC), ginger, and cranberry. If you have chronic infections or undiagnosed health issues, talk to your health care practitioner about whether a biofilm may be a possibility and what treatments are right for you. 

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A variety of natural compounds can help break down biofilms, including specialized enzymes, essential oils, garlic, oregano, cinnamon, curcumin, N-acetylcysteine (NAC), ginger, and cranberry.

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h e alt hy h a b its |

BY E. SENTEIO

BENEFITS OF BLACK TEA WELCOME TO THE DARK SIDE

IN A RUSH TO TOUT THE BENEFITS OF GREEN TEA, THE EQUALLY BENEFICIAL BLACK TEAS ARE OFTEN OVERLOOKED. All authentic teas (not herbals) come from the leaves of the Camellia sinensis, a plant native to China and India. The differing colors and unique flavors depend on how long the fresh leaves are exposed to air—a process called oxidation. All teas have antioxidants. Polyphenols are plant compounds that can act as antioxidants.

Flavonoids, thearubigins, and catechins are types of polyphenols. Why does any of this matter? The oxidation process, the antioxidants, and a plethora of other nutrients are what makes teas of all colors beneficial to good health.

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I Heart Black Tea

The Brain

Black tea isn’t just delicious. It may also reduce your risk of heart disease, the number-one cause of death in the United States. Regular consumption of flavonoids may positively impact high and low blood pressure and decrease bad LDL (low-density lipoprotein, the type of cholesterol that can collect on the walls of your blood vessels), reducing high cholesterol. They may be even more effective in reducing triglyceride levels. The antioxidants in black tea promote cardiovascular health and may improve circulation, which means clearer, stronger pathways to the heart and the brain.

Black tea contains not only caffeine but also the amino acid L-theanine, which has been shown to increase alpha activity in the brain, increasing heightened attention and alertness. Drinking tea regularly is also associated with increased focus and efficiency, improving how the brain makes connections and decreasing the risks of cognitive impairment and decline, such as memory loss and dementia.

Fat-Fighting Tea Studies have shown that the flavonoids in black tea may help fight obesity by suppressing the absorption of lipids and complex sugars and reducing the proliferation of fat cells. Replacing sugar-laden drinks with a few cups of unsweetened tea cuts out the sweeteners and the empty calories. While it fights belly fat, it also fights harm-

ful bacteria in the gut often linked to adverse health conditions like obesity, type 2 diabetes, cardiovascular disease, and inflammatory bowel disease.

Flavonoids also support the growth of beneficial bacteria that help fight and prevent disease.

Mind and Spirit One study found that symptoms of depression are less prevalent in people who regularly drink black tea.

While theaflavins—another beneficial compound found in black tea—may strengthen memory and reduce plaque buildup in the arteries, they have also been shown to reduce anxiety by increasing dopamine, often called the “feel-good” hormone, in the brain.

Black tea won’t prevent stress, but a cup can more quickly bring the stress hormone cortisol back to a normal level. And even with its caffeine boost,

HOW TO BREW THE PERFECT CUP OF BLACK TEA For Tea Bags/Sachets

For Loose Leaf

• For the best flavor, bring spring or freshly drawn filtered water to a boil.

•F or the best flavor, bring spring or freshly drawn filtered water to a boil.

• Preheat your cup with boiling water, then discard the water.

reheat your vessels with boiling water, then discard the •P water. You can do this by pouring water into a teapot, and then pouring water from the teapot into your cups.

• Place the sachet in your chosen vessel, whether it is a teapot or teacup. Pour about 8 to 10 ounces of hot water over the sachet.

• Allow the tea to steep for 5 minutes.

• After 5 minutes, remove the sachet and enjoy.

easure your tea leaves. We recommend using 1 teaspoon •M of loose-leaf tea for every 8 to 10 ounces of water.

•P lace your leaves in the teapot and pour 8 to 10 ounces of water directly over the leaves.

• Allow the leaves to steep for 5 minutes. fter 5 minutes, place a basket strainer over your cup •A and pour the tea so that any leaves will be caught by the strainer.

• S erve the contents of the teapot and enjoy. Note: Do not allow the tea leaves in your teapot to continue to steep.

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healthy habits

Black tea won’t prevent stress, but a cup can more quickly bring the stress hormone cortisol back to a normal level.

Promising studies have shown that black tea protects not only the heart, brain, and circulatory and digestive systems, but it may also aid in the fight against obesity, type 2 diabetes, nerve disorders, lung damage from cigarette smoke, and even certain types of cancer. It may be one of the best things you can easily do for your health. black tea creates a calm focus, unlike other caffeinated drinks.

It’s Not a Cure-All But it is a powerhouse of antioxidants and nutrients that fights inflammation and scavenges free radicals—the unstable atoms responsible for a host of illnesses and the effects of aging. Promising studies have shown that black tea protects not only the heart, brain, and circulatory and digestive systems, but it may also aid in the fight against obesity, type 2 diabetes, nerve disorders, lung damage from cigarette smoke, and even certain types of cancer. It may be one of the best things you can easily do for your health.

It’s Not One-Size-Fits-All Beyond the infamous tea bag, look for Darjeeling, Assam, Ceylon, and the delightfully smoky Lapsang souchong.

Options are plentiful. Try them decaffeinated if that’s your preference— flavonoids and health benefits remain unchanged. Black teas offer a variety of pleasures for your palate. Have a cup or three, hold the sugar, and you may live a longer, healthier, and more flavorful life.  22 i m a g e h e a l t h w a t c h •

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hea lthy option s |

BY E. SENTEIO

SPICE UP YOUR METABOLISM PROMOTING HEALTH CAN BE DELICIOUS

METABOLISM IS THE RATE AT WHICH THE BODY BURNS ENERGY; energy equals calories; the more calories burned, the less fat weighing you down.

Spices can be flavorful and healthy allies when it comes to revving up your metabolism and dropping weight. The following spices all contain natural chemicals that aid in weight loss and kick up the calorie burn, but they also have numerous other health benefits.

Reach for “true” Ceylon cinnamon versus the Cassia variety sold in most grocery stores.

Ginger suppresses fat storage by impeding fat absorption and controlling appetite.

Cocoa is loved by all ages in many different forms.

Whether it is a fruit, herb, or spice (there is debate), raw cocoa extracts promote the function of genes that stimulate fat burning.

Mustard seed has been shown to activate a longlasting metabolic boost. It’s also loaded with selenium, a mineral that may strengthen bones, hair, nails, and teeth; hydrate skin; and prevent acne.

Black pepper raises not only metabolism but also boosts your immune system.

Cumin is the most widely used spice in the world, and its properties may lower triglycerides and LDL, considered the “bad” cholesterol.

It may also help symptoms of irritable bowel syndrome (IBS).

Rosemary enhances focus and improves memory while improving blood circulation and strengthening the immune system. Some studies say it makes you smarter.

Cardamom flushes toxins from your system with a mild diuretic effect. It fights harmful bacteria in the mouth, leaving fresher breath and stronger teeth, and it can lessen nicotine withdrawal symptoms.

Cayenne is one of the most familiar spices. The capsaicin in cayenne increases your body’s heat output and burns more calories.

Fenugreek helps control appetite, reduces cholesterol, increases milk production in breastfeeding mothers, and boosts testosterone in men.

Saffron is one of the most expensive spices in the world.

Its antioxidants fight the effects of free radicals, which can cause a range of chronic health problems. It has been

called the “sunshine spice” as it brightens the mood and may help symptoms of depression and PMS. Turmeric, one of the world’s healthiest spices, fights obesity and diabetes and may aid in the prevention of dementia and cognitive decline.

Keep in mind that spices don’t have to be spicy! Spicy, sweet, or savory, they are filled with antioxidants and anti-inflammatory properties that fight cancer, heart disease, diabetes, cognitive decline, obesity, and a plethora of other health issues. As a rule, ask your doctor what is best for you, but with very few possible side effects, spices may be the ingredient you’ve been missing. So, sprinkle away the pounds and pump up the flavor. 

Cinnamon is the most beloved spice worldwide.

It is often called “ancient medicine” because of its abundance of health benefits. It has been shown to stabilize blood sugar, fight infections, and help symptoms of Alzheimer’s and Parkinson’s disease.

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The more

active you

are using your heart, lungs, and other muscles, the healthier you’ll be.

Undeniably, a basic secret of longevity is remaining healthy, and regular exercise is an important component of that.

LISA, AGE 60 WRITER, PHOTOGRAPHER SUMMIT OF JAY MOUNTAIN, NY

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BY LISA BALLARD

THE SECRET OF

YOUTH how to act younger as you get older

A high school or college reunion several decades after graduation is a revealing experience when it comes to assessing your age—not the number of years, but how kind the years have been. Everyone’s curious how classmates will appear after living in geographically diverse locations and pursuing various careers, hobbies, and recreational activities. Some look the same as they did at graduation. You recognize them immediately. Others have noticeably aged, and not gracefully. Odds are high that the ones with an active lifestyle look and act the youngest.

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According to the Harvard Medical School, after age 30, we lose up to five percent of our muscle mass per decade, but this decline is reversible with regular resistance and power-building workouts.

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Heart and Lung Health Staying physically fit keeps you youthful for many reasons. For starters, people who exercise are less likely to smoke. Smoking ages you. Numerous studies show that smoking past age 40 can cut years off your lifespan and increase the likelihood of heart disease; lung, throat, and mouth cancers; and diabetes. It also stains your teeth and causes your skin to wrinkle and sag prematurely, two traits that tag a person as old.

However, there’s more to longevity than simply not smoking. Your heart and diaphragm (which causes the lungs to expand and contract) are muscles that need exercise. Exercise causes your heart and lungs to work at a higher rate, circulating more blood and oxygen throughout your body, removing waste more efficiently, and generally keeping your bones, brain, organs, and other tissues functioning better. The more active you are using your heart, lungs, and other muscles, the healthier you’ll be. Undeniably, a basic secret of longevity is remaining healthy, and regular exercise is an important component of that.

Maintaining Muscle Mass The cliché “use it or lose it” is true. If you don’t ask your muscles and connective tissues to perform, they atrophy, especially in men as their natural levels of testosterone decrease with age. According to the Harvard Medical School, after age 30, we lose up to five percent of our muscle mass per decade, but this decline is reversible with regular resistance and power-building workouts. The payoff is a toned body, which looks more youthful on the outside and acts more youthful on the inside.

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CHECK WITH YOUR DOCTOR BEFORE BEGINNING AN EXERCISE PROGRAM. You’ve undoubtedly seen this request attached to every exercise program and the gear that goes with it. It’s more than just a liability waiver. If you’ve had an injury in the past, your doctor can tell you if your training plan could exacerbate it. Your doctor can also identify an underlying health problem that you didn’t know you had and that could kill you, like hypertrophic cardiomyopathy, a thickening of the heart muscle that impedes its ability to pump blood—and a leading cause of exercise-induced heart failure in seemingly healthy athletes.

One sure-fire antidote to stress is exercise. Physical activity acts like a human pressure-relief valve, thus slowing the aging process. It also raises one’s ability to handle stress.

Yet another study in the journal Psychoneuroendocrinology showed how physically fit women in their 60s had the same capacity to handle stress as couch potatoes in their 20s.

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Are You Overtraining?

How much exercise do you need to delay old age?

Certainly some is better than none, and the higher your fitness level, the more exercise you can tolerate, even crave. On the other hand, you can overtrain.

Listen to your body. As you get older, you need more recovery time. If you feel tired, take the day off.

It also helps to vary your activities. You may think of yourself as a rower, but instead of rowing every day, cross-train with other sports to give your rowing muscles time to recuperate and to help balance them. You’ll achieve better all-around fitness and reduce your chance of an overuse injury.

Another clue that you’re overdoing your exercise level is how deeply you sleep at night. It’s a myth that we need less sleep as we age. Sleep is also linked to the body’s ability to ward off disease and recover from physical output. You can always tell when someone suffers from sleep deprivation. They look tired and older. On the bright side, the more you exercise, the deeper you sleep, but only to a point. If you suddenly find yourself tossing and turning all night, you may have trained too hard for too long.

Overtraining leads to ongoing inflammation in your body, which causes your body’s immune cells to produce excess cytokines, which tell your immune cells

CINDY, AGE 68 SCREENPLAY WRITER SUMMIT OF MOUNT HALE, NH

where to go to fix the inflammation. However, high amounts of cytokines also interfere with the level of serotonin in the brain, disrupting your normal sleep pattern. It’s usually an easy fix. Take a day or two off.

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Bone Density Bone density also decreases as we age, which can lead to osteoporosis.

However, all older folks are at risk of a life-changing or life-ending fracture resulting from an accidental fall that would have seemed benign 20 years earlier. Weight-bearing activities like walking, hiking, jogging, and playing racquet sports help maintain bone density. If you walk a couple of miles every day, hike up Mount Cardigan now and again, and whack a tennis ball a few times per week, your posture will be straighter and you’ll have a lower risk of breaking a bone, not to mention having better muscle tone and a stronger heart and lungs.

Weight Control As people age, they tend to gain weight and get softer, which is why we equate a trim physique with a younger age. Take two 50-somethings: one carries an extra 30 pounds and considers walking the dog around the block to be good exercise. The other is a runner who enters local 5ks, bikes from Lyme to Orford once a week, and plays squash or takes a yoga class on lunch breaks. You can probably guess who looks and feels younger.

Exercising helps with weight control by burning calories and boosting metabolism, but there’s more. Obesity is linked to higher risk of heart attack and stroke, type 2 diabetes, joint failure and other orthopedic problems, osteoarthritis, heart disease, gallbladder issues, sleep apnea, gout, and certain cancers that hit vital organs, all conditions that shorten your life.

Excess fat also takes a toll on your liver and blood pressure. A few pounds

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on the hips is not a big deal, but if your belly hangs over your belt, you’re aging at an accelerated rate and are predisposed to a number of serious diseases typically associated with older people.

On the bright side, if you return to a healthy weight, many of these conditions can be prevented, mitigated, or reversed.

Stress Relief Stress is another aging agent. At your reunion, when you survey your classmates, it’s a sure bet that the ones with the most stressful jobs and home lives seem the oldest, maybe because they’re also overweight or suffer for one or more health issues. Stress exacerbates the risk of heart attack or stroke. It also contributes to obesity in two ways: Many people eat more when they are under pressure or feel anxious, and the body releases higher levels of cortisol, a hormone that has been linked to higher amounts of fat storage in the body.

But that’s just one part of the stresscortisol connection. A study at the University of California-San Francisco found that elevated cortisol levels over time may damage the hippocampus area of the brain where we store and retrieve memories. Worse, according to a study in Neurology, stress can cause and quicken the onset of Alzheimer’s. It also makes type 2 diabetes more difficult to control, and it’s linked to heartburn, gastro-reflux disorders, irritable bowel syndrome, and a weakened immune system.

Another study published in Proceedings of the National Academy of Sciences tracked the impact of stress at the cellular level of the immune system in premenopausal women. The chromosomes within a person’s immune cells have telomeres on their tips. Each time a cell divides, its telomeres get a little shorter until they become so short that the cell can’t divide any more, and it dies. It’s a natural process and one of the reason humans don’t live to eternity.

The telomeres of the women in the study

Excess fat also takes a toll on your liver and blood pressure. A few pounds on the hips is not a big deal, but if your belly hangs over your belt, you’re aging at an accelerated rate and are predisposed to a number of serious diseases typically associated with older people.

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We’re in This TOGETHER

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31 Old Etna Road, Suite N1, Lebanon, NH 03766 30 i m a g e h e a l t h w a t c h •

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who chronically dealt with high levels of stress became shorter more quickly, causing them to age a full decade faster than those who didn’t.

One sure-fire antidote to stress is exercise. Physical activity acts like a human pressure-relief valve, thus slowing the aging process. It also raises one’s ability to handle stress. Yet another study in the journal Psychoneuroendocrinology showed how physically fit women in their 60s had the same capacity to handle stress as couch potatoes in their 20s.

Endorphins and Dopamine Endorphins and dopamine, which endorphins stimulate, are your body’s natural anti-inflammatories (painkillers). They give you a feeling of wellbeing from vigorous exercise. The “runner’s high” happens when the brain and central nervous system secrete these hormones. It’s your body’s way of rewarding you for physical activity.

By no coincidence, endorphins help reduce stress, thus slowing the aging process.

The benefits of staying physically active throughout your life are well documented by researchers, but you only need to look at your old classmates to see who has stayed the youngest. It’s the ones who have stayed in shape. So get moving! It’s not too late to look and feel younger. 

t h e r ig h t b a lan ce |

BY E. SENTEIO

KNOW YOUR BONES THEY NEED TO LAST A LIFETIME

YOUR BONES ARE EASY TO TAKE FOR GRANTED. They are likely something you rarely think about unless one is broken. But on a momentto-moment basis, they are protecting and supporting you, holding you up, sitting you down, and moving you from place to place.

BONES ARE ALIVE When you look at a single bone or a whole skeleton, it’s hard to imagine it ever having lived. But of course, bones are alive, and they grow and change with us throughout our lives. Babies are born with about 300 bones, but these bones fuse to the 206 in the adult body as we age. Although not all bones are created equally, there are primarily four layers to bones: Periosteum: This outer layer is a membrane of nerves and blood vessels that carries nutrients to the bones.

Compact bone: This next layer of hard bone is what most of us are familiar with, the bones of skeletons and museum displays.

Cancellous: This spongy layer provides cushioning and flexibility. It is lighter than compact bone and accounts for approximately 20 percent of the skeleton.

Marrow: This vital innermost layer is busy creating platelets and more than 200 billion new blood cells every day, fighting infections, coagulating blood, and moving oxygen through the body.

CARE AND FEEDING Bones are an organ system that needs special attention, just like the heart and eyes, if you plan to stay healthy, upright, and mobile as you age. Although the body does many things for us on its own, it does not make calcium or absorb it well. Calcium is the primary nutrient required for strong bones. Vitamin D helps the digestive system absorb calcium. The recommended daily amounts of calcium and vitamin D depend on age and gender, so check with your doctor about the best dosage for you.

Weight-bearing exercises work and strengthen your bones and your muscles. Lift weights, do pushups or planks, use resistance bands, jump rope, dance.

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HOW BONES AGE AND HOW TO HELP From birth, bones are growing and changing. The process is called remodeling. Bone tissue is removed and replaced. Your entire skeleton is replaced about every seven to ten years. But as we age, old bone is removed more quickly than new bone replaces it. That is how bones age and lose density across a lifetime.

Ages 20–30 Bones are building toward their mass peak, which is usually reached by age 30. To help your bones achieve peak bone density, the recommended dietary allowance (RDA) is 1,000 mg of calcium and 1,000 IU of vitamin D per day for women and men, and regular exercise. Your bones are remodeling, and all mature bone tissue that’s removed is being replaced.

Ages 30–40 Bones may become less dense and more prone to fracture. Disks in the spine may begin to shrink.

The RDA remains the same, as does the benefit of regular exercise. In your 30s, bones will continue replacing 100 percent of what they remove, but by your 40s, that percentage drops.

Ages 50–60 Half of all women and a quarter of men older than age 50 will break a bone due to osteoporosis, according to the National Institutes of Health. Osteoporosis is a brittle bone disease that increases the possibility of broken bones and muscle weakness. It is more prevalent in women due to menopause. For men, the RDA remains the same. Women should increase their calcium dosage to 1,200 mg per day. Everyone should continue to exercise. Bones continue to be replaced but at a slower rate.

Ages 60 and up A bone-density test is recommended at age 65. By age 70, the recommended daily dosage for women and men is 1,200 mg of calcium each day. Vitamin D drops to a recommend 800 IU. Bone remodeling continues, but less fresh bone is replaced at a progressively slower rate.

At All Ages Avoid smoking and alcohol. Cut back on caffeine and sodium. They all can decrease bone mass and deplete calcium. Do weight-bearing exercises that strengthen your bones and muscles.

Exercise seems to be the magic bullet when health and aging are the topics. Physical inactivity can lead to osteoporosis. Excess body weight puts additional strain on the bones. Exercise minimizes bone loss and helps maintain and increase both flexibility and balance.

Strong bones also lessen the risk of falls and injuries.

Weight-bearing exercises work and strengthen your bones and your muscles. Lift weights, do pushups or planks, use resistance bands, jump rope, dance.

Walking is also a weight-bearing exercise.

Feed your bones the nutrients they need to sup-

port a healthy, active life. Vitamin D is found in fish, cheese, yogurt, and other fortified foods like cereal, but the amount is minimal. When exposed to sunlight, the body produces its own vitamin D. Still, for some people, the best way to reach the recommended amounts is to take a supplement. Ask your doctor what is best for you. Calcium is easier to come by in dairy products and tofu, cabbage, kale, and most leafy greens. However, spinach contains oxalate, which negates the absorption of its high level of calcium. 

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34 i m a g e h e a l t h w a t c h •

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BY ANNE RICHTER ARNOLD

MAKING A

PLANT-BASED DIET PART OF YOUR LIFE

ENHANCE YOUR WELL-BEING AND THE HEALTH OF THE PLANET

The news has been filled with releases of plantbased “meats,” the benefits of vegetarian or vegan lifestyles, and the impact that raising animals for consumption has had on our environment. For many of us, the switch to a plant-based diet might be the “right” thing to do, but seems difficult, if not impossible. Do we really want to forego that juicy burger, fried chicken, or grilled steak forever?

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Making plant-based food a part of your lifestyle does not have to be an all-or-nothing choice. There are many compelling reasons to choose a plantbased diet, but you can still get the benefits by choosing this dietary option on a part-time basis. Even switching out one or two meals a week can enhance your well-being.

Do It for Your Health According to the American Heart Association, plant-based foods decrease the risk of disease and can improve health and well-being. Meats, especially processed ones, can contain cholesterol, unhealthy fats, and sodium that can increase the

risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, and many cancers.

Not all meats are harmful. Lean meats such as skinless poultry and fish can be good sources of protein, vital to maintaining health. But adding in or substituting plant-based foods for meats can have impactful benefits. According to the MD Anderson Cancer Center at the University of Texas, the main ways plant-based food improves your health are: Support the immune system: Plants have essential nutrients (vitamins, minerals, and antioxidants) that you cannot get from other foods. Eating plant-based foods can help boost your immunity.

Reduce inflammation: The same nutrients and phytochemicals neutralize toxins from pollution, processed food, bacteria, viruses, and more. Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis.

Help maintain a healthy weight: Excess weight has been linked to 12 different forms of cancer, cardiovascular disease, and other health issues.

Add fiber to your diet: Fiber improves the health of your gut, so you can absorb the nutrients from food that support your immune system and reduce inflammation more effectively. Fiber can lower choles-

JACQUI’S RECOMMENDATIONS

Jacqui Bryan.

36 i m a g e h e a l t h w a t c h •

•E at the rainbow, 9 to 13 servings of fruits and vegetables daily.

•C onsume fatty fish such as salmon, sardines, and mackerel.

•E at nuts such as Brazil nuts, almonds, and pecans.

• Eat plenty of legumes such as peas, kidney beans, and navy beans.

•C hoose seeds such as pumpkin, chia, and sunflower.

• Go for whole grains, spouted if possible.

•C onsume healthy plant-based fats such as olive oil, coconut, avocado, ghee.

2021

•W hen eating meats or poultry, consume organic and grass fed.

terol, stabilize blood sugar, and reduce your risk for certain cancers.

Reduce your risk for disease: A plantbased diet also has been shown to reduce your risk for heart disease, stroke, diabetes, and some mental health illnesses.

The Diet-Disease Connection Jacqui Bryan, a nationally recognized registered nurse educator, certified health coach, and functional nutritionist and lifestyle practitioner, regularly counsels her clients on the benefits of a plant-based diet. In 2003, Jacqui suffered a devastating breast cancer diagnosis, which served as the catalyst for her to design health education programs highlighting the connection between disease and unhealthy lifestyle choices.

“We all have a genetic predisposition to something, but that does not mean that disease must happen. One of my favorite sayings is our ‘genes load the gun, but environment pulls the trigger.’ The study of epigenetics explains that our behaviors and environment can change the way our genes work. This means that the food we eat, the way we move, and how we handle stress play a significant role in overall health and well-being.

“Inflammation has been implicated as the root cause of many diseases including heart disease, cancer, diabetes, and more. Chronic inflammation can occur over months or years, and many patients are asymptomatic until a health crisis happens,” continues Jacqui.

“There are many dietary options and theories for preventing and treating disease, but this can make it very confusing for the consumer.

The one recommendation that all research supports is a plant-based diet.”

Eating a plant-based diet does not mean you can’t eat meat, explains Jacqui. It means your meals are mostly plants such as vegetables, fruits, whole grains, beans, seeds, and nuts. “Flooding your body daily with these medicinal-nutritional gems has been shown to support immune function, reduce inflammation, reduce weight, and maintain a youthful appearance.”

P L A N T- B AS E D D I E T D E F I N I T I O N S Vegan: A diet entirely plant based. It excludes meat, fish, dairy, and eggs—basically anything that comes from an animal.

Vegetarian: A plant-based diet that may include dairy and eggs.

Flexitarian: A vegetarian that sometimes indulges in meat or fish but mostly sticks to plant foods.

Plant-forward: A diet that emphasizes plant-based foods but is not strictly limited to them. Meat may be included but it’s usually not the main feature of the meal.

INTERESTING FACTS ABOUT PLANT-BASED LIVING Approximately 5 percent of the US population (close to 16 million people) is vegetarian, and about half of those are vegan—so about 7.5 million Americans abstain from all animal products.

The philosophy that animals should not be exploited for food or any other purpose started to become popular in the 1940s, which was also when the Vegan Society was founded.

Approximately 25 gallons of water are needed to produce one pound of wheat, but around 2,500 gallons of water are needed to produce one pound of meat.

Nobel Prize winner Elizabeth Blackburn found that a vegan diet changed more than 500 genes in just three months. It activated genes that prevented disease and deactivated genes that caused various cancers and other illnesses.

Plants yield 10 times more protein per acre than meat.

Benjamin Franklin introduced tofu to America in 1770.

Vegans tend to have lower rates of cancer than meat-eaters and vegetarians.

For example, vegan women have 34 percent lower rates of female-specific cancers like breast, cervical, and ovarian cancer. Similar results are found in men for prostate cancer.

Several studies show that a plant-based diet increases the body’s metabolism, causing the body to burn calories up to 16 percent faster than the body would on a meat-based diet for at least the first three hours after meals.

In 2016, Oxford Martin School researchers found that a global switch to diets that rely less on meat and more on fruit and vegetables could save up to eight million lives by 2050, reduce greenhouse gas emissions by twothirds, lead to health care-related savings, and avoid climate damages of $1.5 trillion (US). sources:

www.uselessdaily.com/food/veganism-trivia-15-facts-about-the-vegan-lifestyle/#.XWSRKuhKhPY. www.factretriever. com/vegetarian-facts. www.dosomething.org/us/facts/11-facts-about-vegan-living. www.plantbasednews.org/ lifestyle/7-facts-on-plant-based-diets. www.oxfordmartin.ox.ac.uk/news/201603-plant-based-diets/.

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Amanda Anderson.

“My best advice for anyone wanting to switch to a meatless diet: treat yourself! Buy good cheeses and nuts and fresh vegetables. The better your food is, the less you will miss meat!”

—Amanda Anderson of Inner Lift Yoga

Whole-Body Benefits Amanda Anderson of Inner Lift Yoga made plant-based food a lifestyle change as part of her yoga practice and teaching. “I stopped eating meat in 2008 at my first yoga teacher training.

Fortunately, we were in southern Italy, where we were served lots of fresh, local vegetables, homemade pasta and breads, and wonderful cheeses. My best advice for anyone wanting to switch to a meatless diet: treat yourself! Buy good cheeses and nuts and fresh vegetables.

The better your food is, the less you will miss meat! Also, don’t be afraid to try the plant-based meat substitutes out there.

Many of them are really good, and a great way to eat less meat. At my house, we particularly enjoy Beyond burgers and sausages.”

Amanda has seen the switch to a plantbased diet improve her ability to practice yoga and her sense of well-being. “I felt so much better doing yoga without eating meat,” continues Amanda. “I was lighter and could go deeper into yoga poses, so much so that I have remained vegetarian (with some lapses) ever since. In Ayurveda, the ancient Indian science of health, meat is classified as tamasic, meaning it promotes heaviness and sluggishness. I really experienced this for myself, and that lighter feeling has helped me avoid eating meat. I encourage meat-eaters to experiment with skipping meat and then exercising the day after. Notice if you feel the difference.”

According to Amanda, a plant-based diet can be ethical as well. “The practice of ahimsa, a Sanskrit word that

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The impact of raising animals for food is significant, according to the United Nations Food and Agriculture Organization (FAO): Raising animals for food impacts global warming by generating more greenhouse gases than all the cars and trucks in the world combined. means nonharming, is part of yoga, and another reason to skip eating meat. Even humanely and sustainably raised animals suffer when they are slaughtered for human consumption, so it’s part of the yoga discipline to forgo the pleasure of meat to allow more beings to live happily.”

The impact of raising animals for food is significant, according to the United Nations Food and Agriculture Organization (FAO): Raising animals for food impacts global warming by generating more greenhouse gases than all the cars and trucks in the world combined. The natural resources, including fossil fuels, required to raise these animals can negatively impact the land, water, and air. It is one of the biggest contributors to global climate change and deforestation around the world, threatening to the world’s biodiversity and environmental health.

Even making a small change, switching out one meal or one day a week to a plant-based diet or adding in a greater proportion of plant-based foods into your diet, can do so much for your health and the health of our planet.

It’s time to give plants a try! 

You may be eligible to parrcipate in a research study that we are doing at our office in New London that is part of a naaonal mull-center trial.

Study parrcipants will receive compensaaon for their me.

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BY TIFFANY DODIER, MS, RD PUBLIC HEALTH AND NUTRITION CONSULTANT

PLANT-BASED DIET f o l low t h e s e i d e a s to c u t d ow n o n m e at c o n s u m p t i o n

40 i m a g e h e a l t h w a t c h •

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T

he benefits of a plant-based diet abound, and incorporating more fruits, vegetables, beans, nuts, and grains into your diet—and sticking to it—is easier than you may think. Stay on track with these simple tips for making healthy eating a way of life.

1. Stock up on snacks. Spend some time early in the week thinking about days where you might need some snacks on the go. Try to include some fiber and protein to keep you satisfied, as well as a fruit or vegetable for balance. Trail mixes are a great option.

TIFFANY DODIER, MS, RD.

2. Prep your veg. When you get home from the grocery store, take some time to break down the fruits and vegetables you’ve purchased to make them more readily accessible and usable throughout the week. You can even take it a step further by roasting a bunch of vegetables with olive oil, salt, pepper, and spices at 425° until tender to be ready for your week ahead.

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3. Don’t forget the sauce. Keep lots of jarred or homemade sauces on hand to take a basic dish to the next level. Search the international sections of your market for some fun sauces to spice things up or make your own. Keep reading for a great tahini garlic sauce!

4. Take shortcuts. Remember that it’s okay to rely on prepared or semiprepared foods. Bagged salads with some beans or tofu on top is a great quick meal. There are many delicious meat alternatives that take only minutes to heat, like seitan or plantbased ground meats.

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5. Remember balance. The holy grail of vegetarian eating is whole grains and beans. Not only is this protein-packed combination going to ensure you meet all your nutritional needs, but whole grains and beans are also delicious and easy to prepare. Keep a variety of canned beans on hand along with quick-cooking whole grains like quinoa, pearled barley, millet, pearled farro, bulgur, and oats. Add vegetables with your favorite sauce and you have a complete, nutritious meal for any time of the day.

6. Keep it simple. You don’t have to make an award-winning dish for every meal.

Sometimes, just a boiled egg on a piece of toast and some fruit on the side will be plenty for your morning. Remember to be honest with yourself about what is practical for you and your lifestyle.

SAVORY MUSHROOM OATMEAL Serves 2

1L cup water M cup rolled oats 1 Tbsp flax meal Pinch salt ½ pint mushrooms, chopped* 1 Tbsp butter or olive oil Pepper to taste 1 oz grated Parmesan, sharp cheddar, or nutritional yeast (optional)* 2 eggs, fried (optional)* 10 cherry or grape tomatoes, halved (optional) 42 i m a g e h e a l t h w a t c h •

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Fresh scallion or chive, chopped (optional) Everything bagel seasoning 1. Add water, oatmeal, flax, and a pinch of salt to a small saucepan and bring to a boil.

Once boiling, lower heat to a simmer and cook, uncovered, to the consistency you prefer, about 5 to 10 minutes.

2. While the oatmeal is cooking, sauté mushrooms over medium-high heat with butter or olive oil and salt and pepper to taste.

3. When the oatmeal finishes cooking, stir in the grated Parmesan (or your cheese of choice). Transfer the oatmeal to bowl. Top with the sauteed mushrooms, fried egg, tomatoes, scallion or chive, and a sprinkle of everything bagel seasoning.

Maura H. Sanders, DMD | John N. Munsey, DMD | Dr. Hemali P. Hufton, DMD

*Notes: Use any mushrooms you like or can find, but my favorite for this dish is oyster mushrooms. Additionally, use any cheeses to your liking and any preparation of the egg. This recipe is delicious with a poached or boiled egg. Top with a dash of your favorite hot sauce for some spice.

SQUASH AND SMOKY MUSHROOM TACOS Makes 8-12 tacos

Roasted squash: 1 small butternut squash, peeled and chopped into N- to ½-inch cubes 1T bsp smoked paprika 1T bsp olive oil N t sp ground cinnamon Salt Refried beans: ½w hite onion, chopped 1T bsp olive oil 2 c loves fresh garlic 1 c an low-sodium black beans 1 t sp oregano 1 t sp chili powder ½ t sp cumin

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Smoky mushrooms: 1p int oyster or maitake mushrooms 1T bsp olive oil Salt and pepper to taste 1T bsp soy sauce 2 t sp maple syrup V t sp liquid smoke ½ t sp chili powder

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Chili aioli: ½ c up mayonnaise 1–2 Tbsp Cholula original hot sauce Juice of ½ lime Tacos: Soft taco shells, warmed 1 avocado, chopped 10 brussels sprouts, shaved 3 radishes, sliced Cilantro Green chile hot sauce (optional) Cotija cheese (optional) Lime wedges 1. Preheat the oven to 425°. Combine the squash, paprika, and cinnamon with olive oil and salt to taste. Cook in the oven until tender, about 25 to 30 minutes, stirring halfway through.

2. While the squash is cooking, sauté the chopped onion with olive oil in a saucepan on medium-low heat until tender and translucent. Add garlic and cook until fragrant stirring constantly to prevent burning. Add the black beans with the liquid, oregano, chili powder, and cumin.

3. Using a masher, mash the beans to the consistency you prefer for refried beans. Cook on low until heated through and thickened, about 10 minutes.*

51 Main Street, West Lebanon, NH 03784 Phone: (603) 298-8596 44 i m a g e h e a l t h w a t c h •

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4. While the beans cook, sauté the mushrooms in olive oil, salt, and pepper on medium-high heat.

5. While the mushrooms cook, combine the soy sauce, maple syrup, liquid smoke, and chili powder in a small bowl.

6. When the mushrooms are tender and browned, remove from the heat and add the liquid mixture, stirring to prevent burning. Set the mushrooms aside.

7. Combine the mayo, hot sauce, and lime juice. Adjust spiciness to your taste preference.

8. To construct the tacos, smear a warmed taco shell with the beans, top with roasted squash, mushroom, avocado, shaved brussels sprouts, sliced radish, cilantro, aioli, your favorite hot sauce, and cotija cheese. Serve with a lime wedge. *Note: If the beans get too thick while cooking, add some chicken stock or water to thin them out. Alternatively, you can also substitute your favorite can of refried beans. Amy’s is a great choice!

Many parts of this recipe can be made ahead, like the squash, beans, aioli, and even the mushrooms.

TAHINI GARLIC DRESSING Makes 1 cup

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Use as a dipping sauce for your favorite vegetables, a dressing for salads, or a sauce for grain bowls.

4 garlic gloves, grated or crushed into a paste* N cup lemon juice (about 1 fresh lemon)

1 Tbsp maple syrup ½ cup tahini N–½ cup water Salt to taste Combine the garlic, lemon juice, maple syrup, and tahini and whisk to combine.

The mixture will become very thick.

Add enough water until you reach the consistency you desire. Salt to taste. *Note: If you have a microplane, you can make quick work of turning your garlic into a paste by grating it. But if you do not have a microplane, all you need is a knife, cutting board, and some coarse salt. First, remove the skins of the garlic and then mince as finely as you can.

Once the garlic is finely minced, add a pinch of course salt to the garlic on the cutting board and use the back of your knife to press the garlic into your cutting board. Continue mashing until the garlic reaches a paste consistency. 

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Valley Vision

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Mon–Fri 8:30am–5:30pm Wed 8:30am–6:30pm

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Mon–Fri 9am–5pm Sat 9am–1pm

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Know the Risk Factors Hardening of the arteries occurs over time. Besides aging, factors that may increase your risk of atherosclerosis include high blood pressure, high cholesterol, diabetes, obesity, sleep apnea, smoking, family history of heart disease, a poor diet, and lack of exercise.

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BY KATHERINE P. COX

KEEP YOUR

VASCULAR

SYSTEM

HEALTHY

blood vessels are your lifeline

“Heart healthy” has become a catchphrase that prompts us to eat well and exercise, but blood vessels are key to the crucial network that keeps all our organs—especially the heart—functioning properly. There are two systems of vessels: the pulmonary vessels, which transport blood from the right ventricle of the heart to the lungs and back to the left atrium of the heart, and the systemic vessels, which carry blood from the left ventricle to the tissues in all parts of the body and then returns the blood to the right atrium. The three major types of blood vessels—arteries, veins, and capillaries—deliver nutrition, oxygen, and water throughout the body.

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Arteries carry blood away from the heart; veins carry blood back to it.

Capillaries, the smallest and most numerous of the blood vessels, connect the branches of arteries and veins.

Healthy arteries are flexible and elastic, but over time arteries can become thick, blocked, or clogged, resulting in two conditions. Arteriosclerosis occurs when arteries become thick and stiff, restricting blood flow to organs and tissues. Atherosclerosis is a specific type of arteriosclerosis— the buildup of fats, cholesterol, and other substances called plaque in and on your artery walls. The plaque can cause your arteries to narrow, blocking the flow of blood. The plaque can also burst, leading to a blood clot. Although atherosclerosis is often considered a heart problem, it can affect arteries anywhere in your body.

Symptoms of Heart Disease Symptoms of moderate to severe atherosclerosis depend on which arteries are affected. According to the Mayo Clinic, if you have atherosclerosis in your heart arteries, you may have symptoms such as chest pain or pressure (angina), heart palpitations, and sweating. If you have atherosclerosis in the arteries leading to your brain, you may have symptoms such as sudden numbness or weakness in your arms or legs, difficulty speaking or slurred speech, temporary loss of vision in one eye, or drooping muscles in your face. These can be symptoms

The buildup of fats, cholesterol, and other substances in and on the artery walls.

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10 TIPS TO MAINTAIN HEALTHY BLOOD VESSELS Quit smoking. According to WebMD,

Pick up the pace. Aerobic exercise, 30

nicotine affects the artery walls and

minutes a day, five days a week, gets

thickens blood.

blood pumping, strengthens the heart,

Control blood pressure. Ask your doc-

and lowers blood pressure.

tor what the optimal numbers are for you

Eat a balanced diet. In addition to eating

based on your age and general health, but

lots of fruits and vegetables, especially

aim for 120 over 80.

veggies rich in iron, avoid saturated fats

Hydrate. Drink lots of water—eight glasses

in red meat and cheeses, and limit salt

a day, and more if it’s hot and you’re exer-

intake. Increase your intake of omega-3

cising. Black and green teas also improve

fatty acids found in oily fish.

blood circulation.

Reduce stress. Stress can take a toll on

Get up. Sitting for long periods of time

your cardiovascular system. Stay calm

slows the blood flow to the legs. Getting up and moving around sends blood to your heart and works the veins in your

with deep breathing exercises, yoga, and meditation. A number of apps are available to guide you through meditation or

legs. Sit for 20 out of 30 minutes, stand

calming exercises.

for eight minutes, and move around for

Warm up. A warm bath can open your

two minutes, recommends Alan Hedge,

arteries and veins, as will drinking hot

professor of ergonomics at Cornell Uni-

water or tea.

versity. Set an alarm if necessary.

Get a leg up. Don’t overlook compression

Consider yoga. Practicing yoga gets your

socks as they help prevent blood clots in

blood flowing and moves oxygen to your

the legs by moving blood from the legs to

cells. Downward dog, for example, shifts

the heart.

the blood to your heart and brain.

FOOD FOR A HEALTHY, HAPPY HEART

BY E. SENTEIO Your heart works hard for you every day. Say thank you with the foods that will keep it, and you, happy and healthy.

Start the day off right. Oatmeal is a soluble fiber with beta-glucan, potassium, and magnesium; go nuts—or walnuts—with healthy toppings. Oatmeal supports the heart and the digestive system.

In a hurry? When you reach for a box of cereal, think high fiber, low sugar, low sodium, and make sure the first ingredient listed is 100 percent whole grain, then go for it.

For a midday snack, grab a sugar-free, low-fat yogurt, flavor it with berries, nuts, and fruit, or spice it up with cinnamon and nutmeg, or mix in a bit of coffee.

Greek style has twice the protein and creaminess.

Try an array of veggies or a handful of baby carrots with your favorite low-sodium hummus to work in those heart-healthy chickpeas.

Lunch and dinner are interchangeable. (Do I hear leftovers?) Beans and brown rice in a whole-grain wrap. A quinoa, corn, and salmon bowl. A large salad mix of crisp romaine and spinach, or any leafy greens, seeds, and vinaigrette. Slices of last night’s lean meat and Swiss cheese on a whole-grain roll. Roasted beets, red potatoes, and carrots. Yum. Now treat yourself to dark chocolate with at least 70 percent cocoa content, and enjoy the anti-inflammatory, antioxidant, and free-radical devouring benefits along with the deliciousness.

Beware! Sugar, salt, and saturated fat. Soda, processed meats, baked goods, fullfat dairy, refined grains (like white bread, pasta, and rice), red meat, and yes, even ice cream and bacon should be avoided or kept to the barest minimum.

Embrace! Beans, whole grains, dark leafy greens, berries, and beets.

Recent studies have shown that the high concentration of nitrates in beets can widen blood vessels, helping blood pressure and brain function.

The heart does the heavy lifting for your body’s circulatory system, and it’s working hard for you at this very moment. Don’t wait for Valentine’s Day to show your heart some love.

EAT BEETS! Beets deserve a badge of honor in the veggie family, says Jorge A. Brenes-Salazar, MD, a geriatric cardiologist and assistant professor of medicine at the Mayo Clinic. That’s due to their high doses of nitrates, which help keep blood vessels dilated and healthy. A 2013 British study outlined at aarp.org showed that simply drinking a cup of beet juice daily significantly lowered blood pressure in hypertensive patients.

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of transient ischemic attack (TIA), or ministroke, which, if left untreated, may progress to a stroke.

If you have atherosclerosis in the arteries in your arms and legs, you may have signs or symptoms of peripheral artery disease, such as leg pain when walking or decreased blood pressure in an affected limb. If you have atherosclerosis in the arteries leading to your kidneys, you may develop high blood pressure or kidney failure.

KNOW YOUR NUMBERS Cholesterol is measured in milligrams per deciliter (mg/dL). For adults over the age of 20, the CDC recommends cholesterol levels as follows:

Take Action Knowing the risk factors is crucial to avoiding heart attacks and strokes, but you can take action to cut the risks. The National Institutes of Health recommends regular checkups to get tested for and to monitor blood pressure, blood sugar levels, and cholesterol levels; quit smoking; eat a healthy, balanced diet that includes fruits, vegetables, lean protein, and whole grains; avoid salty foods; exercise regularly; maintain a healthy weight; reduce stress; and get plenty of sleep. 

TOTAL CHOLESTEROL

Less than 200 mg/dL

LDL “BAD” CHOLESTEROL

Less than 100 mg/dL

HDL “GOOD” CHOLESTEROL

60 and higher mg/dL

TRIGLYCERIDES

Less than 150 mg/dL

Current guidelines recommend a normal blood pressure level of 120/80 mmHg or less.

STRESS LESS TO LIVE LONGER

BY E. SENTEIO

Stress can save or shorten your life. It prepares our bodies to fight or flee when we are in danger. But long-term stress negatively affects all systems of the body, including mental, emotional, and physical.

Symptoms of stress may include headaches, upset stomach, tense and aching muscles, insomnia, and low energy. Stress may lead to high blood pressure, which can pose a risk for heart attack and stroke.

Studies have shown that physical and mental exercise are excellent stress reducers that lessen your chance of a cardiac event. Activities that reduce stress have a double benefit—they also increase your fitness.

• Walking is one of the most popular and accessible forms of exercise. Just 30 minutes a day can decrease stress and boost your mood.

• Stretching is easy and helps you relax, releasing the knots and kinks of a stressful day or restless night.

• Pilates and yoga train you to focus on flexibility and strengthening as you reconnect and regain control of your body.

But you don’t need walking shoes or a floor mat to destress. Simplicity counts.

• Assuming your cat is open to it, run your fingers through its fur.

• Sing out loud. Sing an angry song and let it all out; sing a happy song and take it all in.

• Sex focuses the mind while increasing endorphins that decrease stress and boost mood.

• Some say that meditation is a path to mindfulness.

• Make a list. Lists make the impossible seem manage-

Some say mindfulness is a state of being, and medita-

able when broken down into steps and prioritized.

tion is a practice. Whatever you believe, studies have

Checking off items creates a sense of accomplishment.

shown time and again that mindfulness and meditation are two of the most effective stress busters around.

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• Breathe. Take a few deep breaths, hold it, then slowly release it along with your tension.

DID YOU KNOW? Studies show that too much saturated fat in the diet leads to higher LDL levels. Populations that tend to eat more saturated fat have higher cholesterol levels and more heart disease than those with lower intakes. Reducing the amount of saturated fat in your diet is a very effective way to lower LDL.

WALK

LAUGH

BREATHE • Play with your dog, cat, pig, bird, lizard.

• Experience a sound bath and vibrate your way to nirvana.

• Laugh. Watch a stand-up comedy routine, an animated film to reawaken the charm of childhood, or a comedy you’ve been mean-

STRETCH

ing to see, whatever it is that will make you laugh out loud.

• Even the little things make a difference, so stop and smell the roses— or a candle. Scents can evoke pleasant thoughts or memories and help you relax, destress, and enjoy the moment.

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HOW TO BE ACTIVE WITHOUT EXERCISING

BY E. SENTEIO

Maybe exercise is not your thing, or after a long day of work, it’s the last thing you want to think about. The CDC recommends 150 minutes of moderate-intensity physical activity each week. How about 30 minutes, five times a week, or a tad over 21 minutes each day for seven days? Following these guidelines can decrease the risk of heart disease, cancer, and diabetes.

If it’s a lack of motivation, not a lack of time, then try something you know you enjoy or discover something new.

through yoga, Pilates, or CrossFit. • Unwind with slow and gentle full-body stretching.

• Take a fencing, indoor rock

• Cut through the chlorine and tone up in a swimming pool.

• Release tension on a racquetball or tennis court.

climbing, or a tai chi class.

• Sign up for a regularly scheduled activity you enjoy. It can help keep you committed.

• Enjoy the fresh air on a bicycle ride or roller skates.

• Walk a brisk mile and take in the scenery.

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desk and curl those biceps when you’re on the phone.

• Do a few standing pushups or planks against your desk or wall whenever you stand up.

• Park farther away from the door to the office or store. Farther . . .

• Jog from room to room to gather

If it’s a lack of time, but you feel motivated, then try to sneak it in.

• When you unload groceries, carry

• Get to know your body better

• Keep small dumbbells by your

in one bag at a time.

laundry or trash on trash day.

• Walk in place during every commercial of your favorite show. If you’re bingeing, do it during the

The chores that burn the most calories are great for toning arms and shoulder muscles. Vacuuming comes in just behind mopping, with 132 minutes of vacuuming your home each week burning 387 calories.

opening and closing credits between episodes.

• Clean house with a vengeance, move briskly, and keep moving.

• Walk your dog—or cat if it’s into it.

Senior living

in a place you can call home.

• Chase your kids or your pets around the house or yard, or better yet, have them chase you.

• March in place when brushing your teeth. Maybe work in a few squats.

• While waiting in line, do calf raises, stretch those lats, roll those shoulders and neck, shift your weight back and forth from one foot to the other.

• Whenever possible, take the stairs or walk up the escalator.

• And don’t forget sex—count it as a workout. 

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financial well-being |

BY FRED WAINWRIGHT, LEDYARD FINANCIAL ADVISORS

Three Letters That are Changing the World NEWS ON ESG Socially responsible investing has adopted a label that is being used globally: ESG. This refers to environmental, social, and governance factors used in categorizing and measuring companies. The investment industry is signaling that this form of investing has become more sophisticated and disciplined.

Fred Wainwright SVP, Senior Investment Strategist & Head of US Equities

ESG Can Be Powerful and Personal Some people disconnect from their investment portfolios because there are too many companies or funds to understand.

ESG changes that in a very fundamental way. It allows for a personal connection to one’s capital.

According to the Forum for Sustainable and Responsible Investment, assets under management in the US that are dedicated to ESG investing have grown from about $4 trillion in 2012 to more than $16 trillion last year. Green bonds are also in high demand. The combination of social good with financial results is working. ESG is more than a niche.

2 Maple Street Hanover, NH (603) 643-0044 www.ledyardbank.com

Other locations in Concord Hanover Lebanon Lyme New London Norwich, VT West Lebanon

Levels of ESG At Ledyard we are integrating ESG factors into all of our investment strategies. We view ESG as a useful risk-management tool

providing a longer-range perspective on companies. This fits well with our multigenerational wealth-management philosophy.

We have been applying exclusions, for example tobacco, for over a decade. We have also been managing active ESG portfolios for more than seven years, and a key tenet has been to focus on financial potential first and then add the ESG perspective. Our initial ESG strategy has been a hybrid of mostly stocks and some funds. We are pleased to announce the launch of a second strategy that we call Open Architecture ESG. While remaining diversified via funds, our new strategy will also cover important themes like gender diversity, water treatment, and alternative energy. This fund-only strategy can be applied to large or small accounts.

Careful financial planning is integral to ESG investing, especially for those relying on income from their portfolios. ESG stock investments can be less income-oriented because some companies reinvest their earnings rather than paying dividends.

Some clients have a financial plan that allows them to be fully committed to ESG. For others, an IRA or a portion of their investment accounts is more appropriate.

Diversification of themes and industries is

SAMPLE FACTORS USED TO CATEGORIZE AND MEASURE COMPANIES ENVIRONMENTAL Ledyard Financial Advisors is the wealth management division of Ledyard Bank. We manage over $1.8 billion of client assets. We help individuals, businesses, and institutions make effective decisions about how to save, borrow, and manage their finances. Our unique combination of expert advice, leading-edge financial solutions, and personal attention represent the highest standard of client advocacy and responsiveness.

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SOCIAL

GOVERNANCE

Solar and wind power

Employee health and safety

Board diversity

Electric vehicles

Employee diversity

Director independence

Energy-storage networks

Income inequality

Ethics policies

Water treatment

Family leave policies

Shareholder rights

Waste reduction/recycling

Supply-chain standards

Data privacy and security

financial well-being

important so ESG portfolios can deliver on long-term goals for investors.

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58 i m a g e h e a l t h w a t c h •

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Looking Ahead Every day is Earth Day. Ignoring climate change will only lead to more storms, flooding, suffering, and poverty. Pension plans, endowments, and other large pools of capital will continue to divest from coal and other industries that are not aligned with addressing climate change. In the US, there are proposals to allow retirement plans to offer ESG investment choices. This will unleash an even bigger wave of change.

Corporate sustainability disclosures have been voluntary, but it is likely that there will be mandates for transparency and accuracy. Women represent over 20 percent of corporate boards of directors. California followed several European countries in mandating the participation of women in boards. Entire countries have scheduled the replacement of gasoline cars with electric cars.

Legally mandated ESG changes will continue.

The development of ESG-related projects, policies, and laws to stabilize and improve society will continue for decades, as will the need for capital. ESG investing, combined with comprehensive financial planning, is a way to establish a legacy beginning today, rather than in the distant future, and can help transform the world for the better. 

Fred Wainwright is Senior Investment Strategist and Head of US Equities at Ledyard Financial Advisors. Fred is a member of the CFA Institute and a graduate of Stanford University and the Tuck School of Business at Dartmouth. He is a member of the Class of 2020 of Leadership New Hampshire.

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SPORTS INJURIES AND

KIDS

HELP ACTIVE CHILDREN PLAY IT SAFE

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T

BY MARY GOW

he old adage “exercise is medicine” is confirmed over and over again in studies showing its role in preventing obesity, type 2 diabetes, several forms of cancer, and more. For children and

adolescents, an active lifestyle and youth sports participation carry hefty benefits—educational, psychosocial, even financial, along with physical health. Yet, in play and in sports, injuries sometimes occur. Understanding risks and taking injury prevention measures help kids be active and engaged in sports they love. And when injuries do occur, the appropriate treatment and follow through can get them back in the game.

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Start with the Basics Kids should start with a solid foundation. “Make sure students get good nutrition, good sleep, and good hydration. Eat good foods and eliminate bad sugars. All those things play a role in how likely they are to get injured,” says Eric Ellingson, cofounder of BE Fit Physical Therapy in Hanover and White River Junction. Properly fitting protective gear and a preseason physical are also essential.

Children should experience different sports and also have time for free play and lots of activity outside of sports practices and competitions. The Centers for Disease Control and Prevention recommends that children ages 6 through 17 should have an hour or more of moderate to intensive physical activity each day. Organized sports give children opportunities to explore new interests and be with peers as they are active. Parents should have an eye to a healthy balance of organized sports and play.

cal Therapy nder of BE Fit Physi Eric Ellingson, cofou .

River Junction in Hanover and White

“Make sure students get good nutrition, good sleep, and good hydration. Eat good foods and eliminate bad sugars. All those things play a role in how likely they are to get injured,” says Eric Ellingson.

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Dr. Keith Lo ud, Children’ s Hospital at Dartmouth H itchcock.

“We have to make sure that the right balance is struck to make sure that the sport and the exercise are beneficial and not in and of themselves causes of harm,” says Dr. Keith Loud.

Too Much Activity?

Trends of children’s sports specialization and high weekly training volumes have been recognized in studies as factors that contribute to increased rates of overuse injuries. Many youth sports have expanded from a local focus with school teams to regional elite teams, training camps, nearly year-round training, and regional and national competition. In some sports, these extend down to elementary-aged children.

Overuse sports injuries include tendinitis, shin splints, patellofemoral pain (runner’s knee), muscle tears, and stress fractures. Between 60 and 70 percent of sports-related injuries are caused by repetitive stress. These injuries may cause long-term pain and damage and contribute to burnout, along with knocking a young athlete out of her or his sport for extended time.

“We have to make sure that the right balance is struck to make sure that the sport and the exercise are beneficial and not in and of themselves causes of harm,” says Dr. Keith Loud, physician-in-chief and an adolescent sports medicine specialist at the Children’s Hospital at Dartmouth-Hitchcock.

Diversify Activities Focusing on one sport to the exclusion of other forms of exercise puts developing bodies at risk. Repetitive stress—throwing, kicking, impact—can irritate and damage growth plates, soft tissue, and bones. Training the same sport and repeating those movements year-round, without allowing the body time to heal, exacerbates the risk.

“You really need to vary sports participation,” says Dr. Loud. “Ideally, you have one season off each year from any formally organized sports participation. Also, ideally, during those three seasons, there is participation in three different sports, or at least two so you’re not doing the same movement patterns year-round.” During the off season and during free time, students should enjoy diverse activities—riding bikes, skiing or snowboarding, or swimming.

Dr. Loud notes that competitive advantages of early sports specialization are disputed. Sports Illustrated journalist David Epstein’s recent book Range considers Tiger Woods’s lifetime specialization in golf and Roger Federer’s generalist upbringing—playing tennis and other sports with balls, but also skiing, swimming, and skateboarding. Their divergent upbringings both produced world-champion athletes.

Overdoing the volume of sports training is another concern, says Dr. Loud, who notes that a rule of thumb recommends one hour of training per week per year of age. An eight-year-old gymnast should train only for eight hours each week, a 12-year-old soccer player should limit soccer training to 12

Physical therapy can be used to learn exercises to address core and hip weakness that often contribute to sports injuries.

STOP Sports Injuries STOP (Sports Trauma and Overuse Prevention) Sports Injuries was initiated by the American Orthopaedic Society for Sports Medicine (AOSSM) in early 2007.

This public outreach program focuses on the importance of sports safety, specifically relating to overuse and trauma injuries. The initiative raises awareness and provides education on injury reduction and highlights how playing safe and smart can enhance and extend a child’s athletic career, improve teamwork, reduce obesity rates, and create a lifelong love of exercise and healthy activity.

STOP Sports Injuries has sport-specific recommendations for safety and preventive measures for young people for more than 30 sports—including baseball, cheerleading, inline skating, soccer, and water polo.

Go to www.stopsportsinjuries .org for more information.

Dr. Loud recommends a 36-hour rule: “If the pain hasn’t improved after 36 hours of rest, using ice (20 minutes at a time, at least two to three times a day), and perhaps an over-the-counter anti-inflammatory with parental supervision, then it’s time to call the doctor.”

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“Strength training is one of the best ways to reduce likelihood of injury at any age,” says Eric Ellingson.

hours. Again, kids should have time and encouragement for play beyond practice hours.

Eric Ellingson notes that strength training is also vital to safety and conditioning. “We want kids to be participating certainly, but in a safe way that doesn’t promote injury. It’s not just participating in the sport, which is the fun part. If they want to participate at a high level, they should also be doing core training, hip strengthening, and strength work, particularly in the off season.

Strength training is one of the best ways to reduce likelihood of injury at any age.”

Address Injuries Early When injuries do occur, getting care and following through speeds recovery. Overuse injuries are typically less visible than traumatic ones. Dr. Loud recommends a 36-hour rule: “If the pain hasn’t improved after 36 hours of rest, using ice (20 minutes at a time, at least two to three times a day), and perhaps an over-the-counter anti-inflammatory with parental supervision, then it’s time to call the doctor.”

Eric comments, “I think sometimes people hesitate to seek care, kids especially, because they’re worried they will be told not to play. Our goal is to keep people doing the things they love. Yes, absolutely there are times when they need to restrict or change their activities for a time period. We’re on your side. We want you to be out there on the field as soon as you can safely. Getting things addressed early is important before they become more severe.”  64 i m a g e h e a l t h w a t c h •

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Dr. Eugene “Rusty” Bernal, optometrist and owner of White River Family Eyecare and Hanover Eyecare.

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da ily liv ing |

BY PAMELA BROWN

KEEPING A CLOSE WATCH ON

EYE HEALTH TURN TO THE PROFESSIONALS AT WHITE RIVER FAMILY EYECARE AND HANOVER EYECARE

D

id you know so much of what we learn, experience, and enjoy comes to us through our eyes? “We’re visual creatures. Eighty percent of our brain is integrated with visual input,” says Dr.

Eugene “Rusty” Bernal, optometrist and owner of White River Family Eyecare in White River Junction. A second office is located in Hanover, New Hampshire. “We must value our eyesight, and we hope people think their eyes are important,” says Dr. Bernal.

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daily living

From left: Dr. Morris, Dr. Berry, Dr. He, Dr. Dufour, and Dr. Bernal.

Dr. Kelsey Jordan will be joining the staff in December 2021.

“Early in my career, I’ve always tried to get parents to bring kids in to look for developmental vision issues that could impact learning in the classroom.”

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White River Family Eyecare has a staff of six doctors who provide a wide spectrum of outstanding services. “I consider our offices to be providers of general family eye care for all age groups, from infants to geriatric patients,” he says. Services include comprehensive eye exams for adults that encompass a complete evaluation of eye health and vision; eyeglass prescription; contact lens fittings, including consultation and measurement; vision therapy programs; treatment of common eye emergencies, such as abrasions, infections, and foreign body removal; and diagnosis and management of ocular diseases, such as glaucoma, macular degeneration, and cataracts. “We don’t provide in-office eye surgery, but do provide pre- and postoperative care for surgeries such as cataract and LASIK treatment. We work closely with excellent local surgeons to maximize convenience and favorable outcomes for our patients,” explains Dr. Bernal, adding the clinic takes an aggressive approach to diseases that previously had few treatment options. An important part of the business is pediatric vision care, including eye exams and checkups for eye diseases or health conditions. The office offers free eye exams for infants ages 6 to 12 months. “Early in my career, I’ve always tried to get parents to bring kids in to look for developmental vision issues that could impact learning in the classroom.”

Comfortable, Informed Care To ensure the highest quality of service, Dr. Bernal prides his clinic on being thorough, not volume-oriented, where customers receive comfortable, informed care. “We have a great staff. I always encourage them to be nice and be kind. When customers walk in, they see a friendly face and know that we understand them and want them to come back,” he says. All staff members are up to date on the latest technology and techniques, using cutting-edge technology to diagnose medical eye conditions with greater precision, which, in turn, leads to earlier treatment and a more positive outcome.

The clinic has an on-site, full-service optical lab and eyewear boutique featuring a large selection of eyeglasses, designer frames, and sunglasses. It carries the latest European and American designer eyewear collections in a variety of styles, colors, and materials in addition to specialty eyewear for protection against eye injuries and to improve vison and performance, including eyewear for water sports, hunting, computer use, and safety glasses. A knowledgeable optical team offers personalized assistance with frame selection, contact lens training, and general eyeglass or contact lens care. An online contact lens store was recently added for convenience.

Early Detection is Key Dr. Bernal is committed to raising awareness of the importance of eye health. “Unless something is wrong with our eyes, people don’t worry about them,” he says, noting his major concern is the amount of time adults and children are staring at computer screens and electronic devices. As a result, he’s seeing more eye issues in the 20-to-30-year-old age group. “There’s more demand on our eyes than ever before. We’re fatiguing and straining our eyes. Staring at screens exacerbates dry eyes because we blink less. We have dry air in New England much of the year, high pollen levels in spring and summer, ragweed in the fall, and our eyes are the most sensitive part of our body,” he says. “Good overall general health is very important as our eyes rely on a very efficient blood flow—so anything that affects our vascular system can impact the functioning of the eyes. As with all health issues, early detection of eye problems is the key to a lifetime of good vision, so make routine eye exams a part of your overall health plan.”  White River Family Eyecare 587 Hartford Avenue White River Junction, VT (802) 295-4887 whiteriverfamilyeyecare.com

Hanover Eyecare 45 Lyme Road, Suite 201 Hanover, NH (603) 643-2140

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s ma r t st rate gie s |

BY E. SENTEIO

PROTECT YOUR VISION S H O W YO U R E Y E S S O M E L OV E

IF YOU CAN READ THIS, THANK YOUR EYES. Only one-sixth of the eyeball is visible, but behind the lids, there are over one million nerves sending signals to your brain so that you can see. Yet, with all they do for us, the eyes are easy to overlook. Keep these simple things in mind for healthy eyes and enduring vision.

What you eat matters to your eyes.

Think fruits, mangoes and cantaloupe, vegetables, summer and winter squash, fatty fish like salmon and mackerel, zinc-loaded chickpeas, lentils, and red kidney beans. They are natural sources of vitamins A, C, and E, lutein, zeaxanthin, and omega-3 fatty acids that eyes need to, among other benefits, keep corneas clear, fight free radicals, and possibly minimize your chances of age-related macular degeneration (AMD).

Bright red and yellow peppers are full of vitamin C, which helps pump healthy nutrients through the eye’s blood vessels and fights cataracts. Sweet potatoes, and yes, carrots, provide the beta-carotene to help you see better at night.

Your eyes need protection.

Wash your hands before touching your eyes. That seems obvious, but it is also easy to forget when your eyes are tired, and you want to rub them, or as you battle a renegade eyelash. Whatever you’ve touched, you are potentially putting in your eye. When playing sports, even in your front yard, wear eye protection. Wear a sun hat that shades your eyes. Wear sunglasses capable of blocking, at a minimum, 99 percent of UVA and UVB rays. Excess exposure to ultraviolet rays increases your chances of cataracts. Another way to protect eyes from harm and harmful

How much you eat matters to your eyes.

Obesity can lead to diabetes, which can lead to blindness.

Obesity is preventable and most often caused by eating too many foods that are bad for eye health, including excess amounts of processed meats, trans fats, carbohydrates, sodium, and sugar.

RELAX YOUR EYES. Try the 20-20-20 rule: every 20 minutes, look away from your screen, look at something 20 feet away (distance doesn’t have to be exact), and look at it for 20 seconds.

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Americans spend, on average, a little over 17 hours each day staring at a screen.

bacteria is to throw away old makeup and never use store samples.

Your eyes need a spa day.

With TVs, laptops, smartphones, and gaming, a recent survey found that Americans spend, on average, a little over 17 hours each day staring at a screen. It’s no wonder that so many people suffer from headaches and eyestrain. Dry eyes have become commonplace. Try the 20-20-20 rule: every 20 minutes, look away from your screen, look at something 20 feet away (distance doesn’t have to be exact), and look at it for 20 seconds. In the 20 seconds that it takes eyes to fully relax, you may want to enjoy a cool drink of cucumber water or any water. Or try tea, which encourages lubrication and may lessen the chances of glaucoma.

Eyes require adequate hydration for optimal health.

Have regular eye exams.

The most important thing you can do to maintain your vision and eye health—especially if there is a family history of eye problems or you are in a high-risk group—is to have regular eye exams. Your brain adapts to compensate for poor vision, so many eye issues go unnoticed until it is too late. Your eye health team should include both an ophthalmologist for eye care and an optometrist for vision.

Lifestyle and age play a role in eye health, but the sooner an issue is discovered, the more likely it is that your eyes may benefit from changes in behavior. Show your eyes some love so they can continue to show you the world. 

www.uppervalleyimage.com •

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ADVERTISERS INDEX APD Lifecare 38 APD Memorial Hospital 30 AboutFace Skin Therapy 46 Annemarie Schmidt European Face and Body Studio Back cover

Hanover Terrace Health & Rehabilitation Center 64

Randy Schaetzke, Wholistic Health Services of Vermont 45

Hill Opticians & Gallagher Eyecare 47

Richard Electric 64

Historic Homes of Runnemede 55

River Road Veterinary Clinic 47

Hubert’s Family Outfitters 47

Roger A. Phillips, DMD 7

Baker Orthodontics 11

Johnson Audiology 46

Schell Family Dental Care 30

Brown Furniture 31

Junction Frame Shop 71

Springfield Hospital Inside front cover

CCBA 47

Just Paradise Salon & Spa 47

Stateline Sports 46

Carolyn Egeli Fine Art 5

Lake Sunapee Region VNA & Hospice 58

Strong House Spa 46

Claremont Glassworks 65

Lebanon Paint & Decorating 44

Sugar River Bank 18

Claremont Spray Foam 6

Ledyard Financial Advisors 57

Sugar River Kitchens Bath & Flooring 55

ClearChoiceMD Urgent Care 3

Little Istanbul 22

The Cabinet en-Counter 46

Colonial Pharmacy 47

Loewen Window Center 41

The Gilded Edge Frame Shop & Gallery 46

Co-op Food Stores 19

Love’s Bedding & Furniture 65

The Scotland House 45

Dr. Donna Reed, Optometrist 42

Margaret Pratt Community 12

The Village at White River Junction 8

Dr. Dorothy L. Hitchmoth 39

Mascoma Dental Associates 12

Upper Valley Business Alliance 47

Dr. Neely–Hanover Orthodontics 1

Mertens House 28

Upper Valley Pediatric Dentistry 44

Dr. Sam’s Eyecare 13

Morgan Orchards 17

VNH 71

Expectations Salon & Spa 46

Mt. Ascutney Hospital and Health Center Inside back cover

Valley Regional Hospital 9

NT Ferro Estate & Custom Jewelers 17

Vermont Comforts of Home 69

Eyeglass Outlet 47 Gifford Medical Center 17

Neal Wallace Dental 39

Good Neighbor Health Clinics 46

New England Beauty & Wellness 47

Guaraldi Insurance, LLC 59

Northeast Delta Dental 4

Hanover Eyecare 2

Quail Hollow 42

Hanover Road Dental Health 43

Valley Vision Family Eyecare 46 WISE 58 White River Family Eyecare 2 Windows & Doors by Brownell 29

For more information about print and online advertising opportunities, contact Bob Frisch at (603) 867-9339 or email rcfrisch1@comcast.net.

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