Does your daily routine include practices that support your well-being? Healthy habits throughout the day can include eating a nutritious breakfast, brushing your teeth, going for a walk outside during your lunch hour, and hitting the gym on your way home. In this issue, our eighth year for Health Watch, we’re presenting several ways to live a healthier lifestyle.
A good place to start is by reading “10 Habits for a Healthier Life,” which, according to writer E. Senteio, often also means a happier life (page 36). Try incorporating one or two of her ideas for a couple weeks and see if you can detect a di erence in your well-being. Follow her advice and take notes every day to ensure you’re paying attention to how you’re feeling—physically and emotionally.
You’re sure to be interested in “Risk Factors for Alzheimer’s Disease,” a heartbreaking condition that has touched many of our families (page 44).
Edith Morgan discusses 12 risk factors that studies have revealed, along with the amazing fact that 40 percent of Alzheimer’s and dementia cases can be delayed or avoided with lifestyle modi cations. It’s never too soon—or too late—to incorporate a healthy diet, exercise, and quality sleep into your life, the same activities that can help prevent so many other serious illnesses.
We’re also exploring fun facts about the brain (page 26), the importance of magnesium (page 52), and how arti cial intelligence is assisting with health care at Dartmouth Health (page 62). To sum it all up, take care of yourself and don’t ever take your good health for granted. Be faithful with those wellness checkups every year, and don’t fall behind in your screenings. Take care of yourself and be well. Enjoy!
Eating just a handful of blueberries every day—even less than a cup—may be an easy and delicious way to reduce bone loss after menopause. Researchers note in e American Journal of Clinical Nutrition that major and rapid estrogen loss during menopause signi cantly reduces bone mass and increases the risk of fractures. “During this period, the hormonal imbalance results in an increase in oxidative stress, which increases bone resorption and decreases bone formation, resulting in rapid bone loss,” study authors explain. In women who were consuming three-quarters of a cup per day of blueberries, their bone-calcium retention increased by 6 percent. Add fresh blueberries to yogurt, cereal, and smoothies or simply enjoy them by the handful to support strong bones and overall well-being.
TEA FOR BLOOD SUGAR CONTROL
Tea drinkers may have better blood sugar control. In one study, people who drank green, black, or another dark tea every day had a 15 percent lower risk for prediabetes and a 28 percent reduced risk for type 2 diabetes compared to those who never drank tea. The benefits were even greater for people who drank only dark varieties—a 53 percent lower risk of developing prediabetes and a 47 percent reduced risk of diabetes, possibly by reducing inflammation, improving insulin sensitivity, and moving more sugar out of the body.
DID YOU KNOW?
Probiotics may also improve sleep. A recent study in Beneficial Microbes found that, after six and nine weeks of supplementation, a probiotic blend was associated with shorter times to fall asleep, less daytime dysfunction, and greater sleep duration.
Do you struggle with sleep during the week and catch up on the weekend? Do you toss and turn all night and start the day feeling foggy? Are you a napper? Or are you among the lucky ones who have no problem getting enough shuteye? According to researchers at Penn State University, most of us fall into one of these four descriptions—and how we sleep is a good predictor of our long-term health.
“Sleep is an everyday behavior. Sleep is also modifiable, says lead researcher Soomi Lee. “Better sleeping habits can make many significant differences, from improving social relationships and work performance to promoting long-term healthy behaviors and healthy aging. In the study, more than half of the 3,600 participants (which included primarily healthy adults identified as insomnia sleepers. Over a 10-year period, this sleep style was associated with a significantly higher likelihood of heart disease, diabetes, depression, and other chronic health conditions.
The bottom line: We need to be doing all we can to improve our sleep. “There are sleep hygiene behaviors that people could do to improve their sleep, such as not using cell phones in bed, exercising regularly, and avoiding caffeine late in the afternoon, says Lee. Melatonin, magnesium, glycine, and L-theanine supplements may also help us sleep better.
FANCY A GAME OF FETCH?
Playing with your dog isn’t just good for Fido—it’s also good for your brain. In a recent study, playing with and walking a dog (in this case, a poodle) increased brain waves associated with stability, relaxation, lower mental stress, and better memory. Grooming and gently massaging a dog strengthened the brain waves linked to better attention and concentration. People also reported feeling less stressed, fatigued, and depressed after the poodle play. While the results may be biased by the participants’ fondness for animals and further study is needed, one thing seems clear: “Animal-assisted therapy can be very beneficial for people who en oy being around animals.
Add 3,000 Steps a Day for Heart Health
About 80 percent of older Americans have hypertension, and keeping blood pressure within a healthy range helps protect against heart failure, heart attacks, and stroke. esearch finds that, for sedentary adults, adding ust , e tra steps per day can hel p significantly lower blood pressure—and the intensity and amount of time walking doesn’t matter as much as simply increasing the number of steps.
Researchers focused on a group of sedentary 68- to 78-year-olds who walked about 4,000 steps per day. By adding 3,000 steps, participants’ systolic and diastolic blood pressure decreased by seven and four points, respectively. Other studies suggest this decrease corresponds to an 11 percent reduction in the risk of premature death from all causes and 16 percent for heart-related causes; an 18 percent lower risk of heart disease; and a 36 percent lower risk for stroke. “It’s exciting that a simple lifestyle intervention can be ust as effective as structured e ercise and some medicat ions, says study coauthor li abeth efferts.
Seniors: Don’t
Avoid the Weight Room
If you’re in your 60s, 70s, or older, you may think your days of pumping iron are over—but according to experts, that shouldn’t be the case. “The protective effect of muscle and muscle mass has been well studied—everything from the musculoskeletal system to orthopedics and even brain health,” says Dr. Adil Ahmed. “Building muscle in your body has been well shown to delay dementia and the effects
of dementia and preserve cognitive function.” Additionally, maintaining muscle is the number-one way to help aging bones stay dense and strong. As with any exercise, consult with an expert before engaging in a weight-lifting regimen. Dr. Ahmed recommends starting with controlled resistance training and then moving to free weights, with an emphasis on building good (and safe) technique.
SKIP THE ENERGY DRINKS
Energy drinks can have a lot of added stimulating ingredients that cause heart palpitations, anxiety, dehydration, and disturbed sleep. All these reactions can be harmful to our heart. If you have been relying on these drinks for an energy boost, try taking a B-complex supplement with your morning meal. Then, if you still feel a lull in energy, have a cup of green tea. Your heart will thank you.
Plant-Based Protein for Longevity
Women who consume diets rich in plantbased protein may develop fewer chronic diseases—including heart disease, cancer, and diabetes—and enjoy healthier aging, reports e American Journal of Clinical Nutrition. Overall, women in the study who ate more protein, particularly from plant sources like vegetables, beans, and legumes, were 46 percent more likely to be healthy into their later years. ey also experienced less cognitive and mental decline. “Consuming protein in midlife was linked to promoting good health in older adulthood,” says lead researcher Andres Ardisson Korat. “We also found that the source of protein matters. Getting the majority of your protein from plant sources at midlife, plus a small amount of animal protein, seems to be conducive to good health and good survival at older ages.”
THE FACTS ON FIBER
There are two different types of fiber: soluble and insoluble. Both are important for our heart, digestion, and overall health. Most whole foods contain some of each type.
Soluble fiber turns to gel during digestion, which slows digestion. It helps prevent cholesterol from being broken down and digested, which supports our heart. Black and kidney beans, Brussels sprouts, avocados, sweet potatoes, broccoli, pears, nectarines, apples, sunflower seeds, oats, and barley are top sources of soluble fiber.
Insoluble fiber attracts water to our stool and helps food pass more quickly and easily through the stomach and intestines. Whole grains, nuts, carrots, corn, grapes, berries, and apples are great sources of insoluble fiber.
Women should aim to get 25 grams of fiber every day, while men should try to consume 38 grams of fiber per day. With a little thought and preparation, it’s not hard to incorporate fiber-rich foods into our diet.
word on health
THE BONE-BRAIN CONNECTION
Thinning bones may be a harbinger of waning memory. A recent study published in Neurology found that older adults with low bone density were at a greater risk of being diagnosed with dementia within the next decade. While e e che y the fin ing o not mean that thinner bones contribute to dementia, they suspect that declining bone mass is one part of the early dementia process—before problems with memory and thinking skills become apparent.
Bone loss is very common with age, and most older adults with thinning bones will not develop dementia. However, “This is an association we’ve seen before,” says Heather Snyder of the Alzheimer’s Association. “For example, osteoporosis has been linked to dementia risk.” It’s not clear why bones and the brain are connected, but poor nutrition and lack of physical activity could be part of the story. Researchers stress that bone health should be on everyone’s radar, especially when an older person is diagnosed with dementia. A healthy diet, exercise, and staying mentally and socially engaged “are all things we can do today to maximize our brain health,” says Snyder.
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livia ajews i, D D
READ YOUR WAY to BETTER HEALTH
HEALTH AND WELLNESS BOOKS FROM THE NORWICH BOOKSTORE
Meditations for Mortals: Four Weeks to Embrace Your Limitations and Make Time for What Counts by Oliver Burkeman (Available October 8)
Oliver Burkeman, bestselling author of Four ousand Weeks, has long maintained that we look at time management, mental health, and living meaningfully from the wrong angles. In this new book, he presents four weeks of short daily meditations to help us reconsider our relationship to time and stress. Is being busy always the best use of your time? What does it actually mean to get things done? And what really matters?
How to Winter: Harness Your Mindset to rive on Cold, Dark, or Di cult Days by Kari Leibowitz, PhD (Available October 22)
Kari Leibowitz moved above the Arctic Circle to research what she thought would be the negative e ects of months of darkness on people’s health—only to nd that the people she worked with looked to harnessing a “winter mindset” for comfort and rejuvenation during the darkest times of the year. Whether facing a tough season or simply a tough time in your life, this book’s science-based insights can help.
e Life Audit: A Step-By-Step Guide to Discovering Your Goals and Building the Life You Want by Ximena Vengoechea (Available October 15)
From tness to mental health to job satisfaction, sometimes we need to take a step back and look at the parts of our lives that are—and aren’t—working for us. is new book is designed to help you identify what needs to change and set goals for a path forward.
e Craft of Bouldering by Francis Sanzaro (Available October 10)
Bouldering requires more than just physical tness—it requires total attention and concentration of the body and mind. With a new climbing gym coming to West Lebanon this fall, perhaps now is the time to dive into this collection of essays on the art, philosophy, and science of the climb.
“ Books are the quietest and most constant of friends; they are the most accessible and wisest of counselors, and the most patient of teachers. ” –Charles W. Eliot
ink Like a Runner: Understanding Why We Run and How to Do It Better by Je Horowitz
(Available October 8)
Running remains one of the most popular ways in the world to stay t and active with good reason: you don’t need much to start running, it has remarkable health bene ts, and it’s fun! In this new book, ultramarathoner Je Horowitz breaks down the practical elements of motivation, training, and getting started as a runner.
Lonely Planet Epic Runs of North America
(Available September 17)
It’s hard to think of a better team than the folks at Lonely Planet to assemble a guide to North America’s best, most beautiful, and most exciting runs. is gorgeous, full-color book features several bucket-list running routes in New England!
Panic Proof: e New Holistic Solution to End Your Anxiety Forever by Dr. Nicole Cain
(Available October 8)
Anxiety continues to be a major health concern for people of all ages. In this new book, Dr. Nicole Cain presents a holistic approach to managing anxiety and panic by listening to the body.
We Will Rest! e Art of Escape by Tricia Hersey
(Available November 17)
Tricia Hersey, founder of the Nap Ministry and bestselling author of Rest Is Resistance, returns with this small, gift-worthy volume of meditations and stories to help us escape the cycles of hustle culture and give our bodies and minds some much-needed rest.
MIRROR, MIRROR on the WALL
REFLECT A MORE POSITIVE IMAGE WITH SELF-TALK
SELF-TALK IS THAT LITTLE (SOMETIMES BIG) VOICE IN YOUR HEAD.
It can be negative or positive. Negative self-talk makes you doubt or feel bad about yourself. It makes you question your capabilities and self-worth. e thing about self-talk is it is your internal voice. You can control it. Turn o the naysayer and give yourself and your health a boost. Start right now and tell yourself, “You’ve got this!”
Positive self-talk can be like having a cheerleader in your head. When you practice positive self-talk—and it will take practice— you reduce stress and anxiety, lowering blood pressure, improving heart health, and strengthening your mental resilience. Positive self-talk is a powerful tool for enhancing both mental and physical health, as well as your overall outlook on life.
Getting Started
ere are various ways to incorporate positive selftalk into daily life and reap the myriad health and wellness bene ts. Here are a few to get you started on your journey to self-love.
Remember: “You’ve got this!”
A rmations
By replacing negative thoughts with uplifting a rmations, you cultivate a mindset that enhances your overall well-being. Next time you face a challenge, swap “I can’t” for “I can.”
Focus on the ways you can make things happen, not the obstacles. Say it out loud, and repeat it in your head as often as necessary until you believe it in your brain and heart. Remember: “You’ve got this!”
Start Every Day with Positive A rmations
Use short, powerful statements like “I am capable,” “I am deserving of good things,” or “I can handle whatever comes my way.” Repeating these daily and often throughout the day can help rewire the brain to focus on a positive image of yourself and your capabilities.
Reframe Negative oughts
Don’t let negativity crush your mellow. Replace and reframe negative thoughts like “I’m terrible at this” with positive thoughts like “I’m getting better every day, and soon I am going to crush this!”
I Am Amazing! Journaling
Keep a journal where every day you write down at least three things about yourself that are amazing or soon will be! Write down what you are grateful for and what you are capable of. Don’t sell yourself short. Tell yourself what you are proud of that you never say out loud. Are you a good friend? Do you make killer pizza? Are you a good listener? Are you great at your job? Write it down and remember it. is practice shifts focus from what’s lacking to what’s abundant, fostering a more overall positive outlook.
Visualization
Imagine you are oating above yourself. en, whatever your
hoped-for outcome, picture yourself accomplishing it. Make the image clear, and ll in the details. Put yourself in the room, gym, or o ce where it would come to pass. Visualize feeling the motion of the equipment as you work out. Visualize yourself smiling and feeling con dent as your boss gives you the promotion. Visualize yourself in a sparkling clean and organized room. Visualize successful outcomes and personal achievements. Science has shown that this technique enhances motivation and con dence and improves outcomes.
Don’t Let the Turkeys Get You Down
Surround yourself with positivity. Engage with positive content, whether it’s books, movies, podcasts, or (de nitely) people. If someone is always bringing you down or making you doubt yourself, cut them loose or tune them out by turning up the volume of positive self-talk in your head. Look around. You have to be the cheerleader in your head, but you may also have one standing by your side. Cherish the people who cherish you. Surrounding yourself with positivity and people who believe in themselves, and who believe in you, can reinforce your own positive self-talk. But it is up to you alone to change your thoughts and to believe in yourself.
By consciously cultivating a habit of speaking to yourself positively and a rmatively, you can signi cantly enhance your well-being, resilience, and overall quality of life. e practice of positive self-talk—it bears repeating, you have to practice—o ers a pathway to a healthier, happier existence. You got this!
8 THINGS TO GIVE UP TO BUILD SELFCONFIDENCE
1. Doubting yourself
2. Negative thinking
3. Fear of failure
4. Critizing others
5. Negative self-talk
6. Procrastination
7. Fear of success
Some Examples of Positive Self-talk:
I have the power to change my mind.
8. People pleasing 5
I have permission to change my mind.
Attempting to do this took courage and I’m proud of myself for trying.
I love myself for who I am.
Fear is only a feeling, it cannot hold me back.
I forgive myself for any past mistakes.
BY MIKE MORIN
EVEN THE Wizard WOULD BE IMPRESSED
WONDROUS FACTS ABOUT THE BRAIN
“I could while away the hours onferrin’ with the flowers
Consulting with the rain;
And my head I’d be a scratchin’
While my thoughts are busy hatchin’
If I only had a brain . . .”
Harold Arlen and Yip Harburg, two men with very creative brains, wrote that song for the scarecrow character in e Wizard of Oz. e Wizard awarded the kindly straw-stu ed scarecrow with a diploma, after which Scarecrow began spitting out facts about isosceles triangles.
I can’t con rm that Kansas-grown straw brain matter contains neurons, synapses, or a hypothalamus, but our body’s most complex organ is a galaxy of mystery that de es understanding for most of us.
“A typical neuron makes about ten thousand connections to neighboring neurons. Given the billions of neurons, this means there are as many connections in a single cubic centimeter of brain tissue as there are stars in the Milky Way galaxy.”
—David Eagleman
The human brain with close-up of active neurons.
5 FOODS LINKED TO BETTER BRAINPOWER
Instead of throwing just facts at you about your brain, I thought it might be fun to contextualize our cortexes into bite-size, real-world explanations. After giving my brain a full night’s sleep, which it appreciated, I am prepared to share some pretty cool things about it.
Does Size Matter?
Let’s start with the always controversial cliché: size doesn’t matter. It doesn’t. ere is no evidence that a larger brain is smarter than a smaller one. While most male brains are slightly larger, don’t expect me to make an argument that men are smarter than women. I know better. My brain tells me so.
Speaking of size, the average human brain weighs in around three pounds, with the heaviest one on record belonging to a young man in the Netherlands whose brain weighed about twice that at just over six pounds. Dutch pathologist Gerard Christiaan van Walsem conducted the autopsy on the young man, who sadly died at just 21 in 1899. He apparently lived with epilepsy and intellectual disabilities.
Researchers generally agree that a person’s brain hasn’t fully developed until age 25. Harry Potter creator J.K. Rowling came up with her series idea at 25 while riding a train, and Facebook inventor Mark Zuckerberg’s company nally turned cash positive when he was that age.
According to Discovery magazine, brain signals travel 268 miles per hour along an alpha motor neuron in the spinal cord, the fastest such transmission in the human body. Some sources report it to be over 300 miles per hour. at’s faster than the 235-mile-per-hour speed for a Formula One race car. at could explain the slight speed/distance delay you experience after stubbing your toe just before the real hurt starts.
www.hopkinsmedicine.org
Your brain has 100,000 miles worth of blood vessels—enough to circle Earth approximately four times.
Your brain has two hemispheres: left for analytical thoughts and right for creative thoughts.
70,000 is the number of thoughts estimated that the human brain produces on an average day.
“The brain is a wonderful organ; it starts working the moment you get up in the morning and does not stop until you get into the office.”
—Robert Frost
e Multitasking Myth
Here’s something to consider as you read this story while brushing your teeth, doing a puzzle, and dancing the Macarena all at the same time: multitasking puts a lot of stress on your brain.
e Journal of Experimental Psychology says multitasking is less e cient because of the time and e ort it takes to shift mental gears between the things you are juggling. Other reports suggest that multitasking can result in retaining less information and making more mistakes. In a hectic 21st century world, multitasking is not going away. But it could be an Olympic sport.
I found an Olympic candidate for multitasking in the Jackhi Book of World Records: Dr. Dhanalakshmi Srither, founder of Manasa Academy, India, who set a world multitasking record for one hour. She sang Malayalam warmup songs, performed a gym ball dance, did aerobics, Hula-Hooped, used a stepper, dumbbells, a basketball, and recorded songs while also doing yoga relentlessly for 60 minutes in October 2022.
Feed Your Brain Well
Even though your brain can’t feel pain, the back of your mouth can when you spend too much time sucking on a popsicle. Brain freeze occurs when blood vessels that transport blood to your brain constrict, causing pain in your forehead. It’s your brain’s way of saying, “Put that blue slushy thing down right now!” Even the esteemed Cleveland Clinic addresses brain freeze. eir cure suggests that you stop eating frozen treats. Going cold turkey on ice pops is your call. Brain freeze will not kill you. Your brain works really hard, and you need to take care of it by including certain foods to enhance its health. From Harvard Medical School, consider these healthy brain diet options: green leafy vegetables, fatty sh, berries, tea and co ee, and walnuts. Popsicles are not included on the Harvard Medical School list. I checked.
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IN HARMONY ENERGY WORK
MEGHAN BORNSTEIN SHINES LIGHT ON HER CLIENTS’ POTENTIAL PATHWAYS
“TO BE IN HARMONY IS TO FIND YOUR PATH BACK TO YOU,” says Meghan Bornstein, a Master Level reiki practitioner with extensive experience helping clients nd clarity, clear and release what is no longer needed for them to carry, nd joy within themselves, and remember who they really are through her practice In Harmony, LLC, of Norwich, Vermont.
Placing hands on or above the body is a type of energy communication that helps reveal where energy is stuck and then how it can be moved, shifted, and released if the client is ready to do so.
being in balance to nd the real you
being in balance to find the real you
“It’s totally up to the client—what they want to shift and explore as a new potential in their life. People get tunnel vision about how their life should progress, and this work creates the chance to illuminate other ideas.”
Meghan explains that the body’s energy ow can get stuck (“dis-ease”) due to many issues, including di cult relationships or traumatic experiences. She works with clients to help them uncover issues that are keeping them from living a joyful life. “My passion is to normalize energy work,” says Meghan. She believes that everyone has the potential to do this work with themselves and others. “Energy is meant to move freely within and around the body.”
Meghan doesn’t proclaim to be a healer but sees herself as a guide and a complementary practitioner, not a replacement or alternative for other professionals or modalities who may be assisting her clients. She welcomes a multidisciplinary approach for all her clients.
What to Expect
An energy-work session with Meghan lasts about 90 minutes. She doesn’t usually learn the client’s story or past medical history beforehand. e rst ve minutes are spent on brief introductions, and then the client lies fully clothed beneath comfortable blankets on a massage table. Meghan begins a guided visualization and then goes quiet, as does the client, who often falls asleep to the sound of soothing music. Meghan hovers or lays her hands over the client, taking almost an hour to discover what stories or images are hidden within the energy patterns of the body. Afterwards, the client and Meghan discuss her ndings for the rest of the session. Often, she provides ideas, activities, and resources for the client to consider after the session.
“Once the person is able to talk it through, there is a shift in energy,” says Meghan. “ en new ideas come into focus and relief can be found.”
“All energy is meant to serve us, and our lives should be easy,” she says. “It gets complicated by fear, shame, guilt, su ering, or whatever these underlying things are that we’ve been told or taught that we should have or do. is work is unearthing what we can do about all that to shift and evolve.”
Complementary Care
Meghan says she often has done complementary care in cohort with psychotherapists and functional medicine practitioners who referred clients to her in her thriving energywork practice in Charleston, South Carolina. With the client’s permission, she has shared the ndings from the energy-work sessions with other members of the client’s care team. Her practice there grew exclusively from word of mouth. For example, one of her patients told their functional medicine nurse practitioner about her energy session. e nurse practitioner came to see Meghan herself and began to refer patients to her. is happened with several mental-health therapists as well. Meghan hopes to work with practitioners in the Upper Valley, both Eastern and Western, to support her clients in the most comprehensive way possible. Meghan herself is energized by her work connecting with people in this special way and enjoys helping others. She nds it exciting to “walk history with people, seeing how their life has unfolded to where they are now.”
Meghan has had experience providing her energy work to a wide variety of client communities. She started her career working as a hospital administrator, but since 2009, when she was a stay-at-home mom, she has done energy work, beginning with helping family, friends, and even pets. In South Carolina, she volunteered with the VA, working with a group called Reiki for Vets, helping pre- and postsurgical patients to reduce their use of opioid and pain medications. In addition, she has extensive experience working with veterans who have PTSD.
Meghan volunteered at the Medical University of South Carolina in their Palliative Care department working with patients and
family members, and with the sta for stress relief and comfort. She also worked in retirement communities and has been with countless people who transitioned to the other side. She now holds an End-of-Life Doula certicate from the University of Vermont as well.
Meghan has also worked with real-estate agents helping to clear heavy energy left behind in preparation for a house sale or to provide an energetic clean slate for people ready to move into a home.
Meghan has provided numerous energy in-services and retreats to employers and their sta , including a Visiting Nurse Association, large medical practices, schools, and a salon. She teaches easy ways for those who work caring for others to identify when they are not “in their best energetic ow.” She also provides techniques on how to clear and release energy that isn’t their own, allowing their “natural state to shine again.”
Bringing Energy Work to the Upper Valley
Meghan and her family moved to the Upper Valley from South Carolina in 2021 to be closer to family and to have their children learn from a new cultural experience. When they rst arrived in Norwich, Meghan worked to build a house for her parents on her property and get her kids settled in the new environment. She now wants to spend more of her time doing this work that she loves. She periodically returns to visit her Charleston clients but is looking forward to building her practice in her Norwich o ce.
“It’s really an extraordinary gift that people allow me to walk with them. When I’m with clients, I am with compassion. I stand beside them without any judgment and without any need to change them. Whatever they show me, I’m right there with them. Whether they want to pivot and change, whether they want to stay the same, whatever they need, I’m right there.”
In Harmony, LLC
Maple Hill Road Norwich, VT (520) 990-4281 meginharmony.com
“You can’t pour from an empty cup. Take care of yourself rst.”—Norm Kelly
10 HABITS FOR A HEALTHIER LIFE .
When it comes to maintaining good health, the advice to eat well, exercise regularly, and avoid smoking is ubiquitous. It is also time-tested and, without question, e ective. However, beyond these well-known recommendations are a variety of ways that can further enhance your physical and mental well-being.
Maybe you’re looking for something a little di erent from the usual or want to up your health game. Perhaps you want to have some fun while you’re at it. Here are 10 healthy habits you may want to consider.
Attitude and Gratitude
So many people start the day thinking about their to-do list. eir day begins in a urry of planning and plotting. What if you change that list? How about reframing those lists to “ ings I am grateful for,” “ ings that make me happy,” or “ ings I am capable of”? If you must have your to-do list, how about a slight rewrite to “ ings I’m looking forward to accomplishing”? Positive thinking reduces stress, boosts immunity, and promotes resilience, enabling better management of life’s challenges.
Expressing gratitude shifts focus from what’s lacking to what is present, fostering a sense of contentment and well-being. Regularly acknowledging and appreciating the good in life can lead to improved mood, reduced anxiety, and deeper, more restful sleep. Additionally, gratitude strengthens relationships by encouraging empathy and connection. ese practices create a healthier mindset, leading to a more ful lling, joyful, and vibrant life. Say thank you more often, even for the small things. Say it like you mean it; mean it when you say it! People tend to complain much more when something goes wrong than they show gratitude when something goes right. A kind store clerk, a great cup of co ee, a helpful customer service rep, a driver who lets you enter a busy intersection, cultivate a positive attitude for you and them by expressing gratitude. Not only does it make you feel good but it also boosts your immune system, lowers stress, and improves your overall well-being.
Studies have found that a single act of thoughtful gratitude produces an immediate 10 percent increase in happiness, and a 35 percent reduction in depressive symptoms. These effects disappeared within three to six months, which reminds us to practice gratitude over and over.
. ent lhe lthfi t i .o g cticing g titu e
“ ere are two ways to live your life. One is as though nothing is a miracle. e other is as though everything is a miracle.”
—Albert Einstein
Express Yourself!
Creative expression through art, music, writing, and other forms enhances mental clarity and emotional resilience. Author Julia Cameron said, “Art opens the closets, airs out the cellars and attics. It brings healing.” e stale air of stress and anxiety can take a backseat, perhaps replaced by a sense of self-expression and possibility. When you create, you exist in the moment. You tend to focus on the present and enjoyment of the task at hand. e simple act of creating sparks joy and releases the hormone dopamine in your brain to give you feelings of pleasure and satisfaction.
Creative pursuits activate areas of the brain that aren’t typically used for more pragmatic everyday tasks. Exploring your creative passions can lead to personal growth and a deeper sense of self-discovery. Sharing your art can also connect you with others and increase your con dence and sense of self-worth. So go ahead and paint, strum a guitar, pen a story, weave a basket, or mold that clay. While making the world more beautiful or comprehensible, your brain also gets a workout to improve your overall health and well-being.
According to the American Heart Association, social isolation and loneliness can increase the risk of heart attack or stroke by 30 percent.
“Art opens the closets, airs out the cellars and attics. It brings healing.”—Julia Cameron
e a
ocial utter y
Get out and mingle. Engaging with others helps prevent feelings of loneliness and isolation, which are linked to various health issues like depression and anxiety. Positive social interactions stimulate the release of oxytocin. Oxytocin is a hormone that promotes happiness and calms the mind and body. Positive interactions with friends and family can boost your mood, reduce stress, and even strengthen your immune system.
Social contact also provides emotional support and enhances mental well-being. Depending on who you choose to spend time with, shared activities can encourage healthier lifestyle choices, such as regular exercise and balanced diets, as well as mutual support and encouragement. If all that is not enough, talking with others keeps your brain sharp and helps you live longer. And what you get from interacting with others, you are also giving back, and supporting their well-being! Whether sharing stories, enjoying a meal, or just being together, these connections make you healthier and happier.
Volunteer
When you volunteer, you are not only helping others but you are also helping your health! Engaging in volunteer activities fosters a sense of purpose and ful llment, reducing stress and combating feelings of depression and anxiety. It promotes social interaction, which is essential for emotional support and mental health. Volunteer opportunities abound. Look for something you may enjoy or a cause you are passionate about. If you want to be more active to improve cardiovascular health and tness, look for ways to get moving. Help clear hiking paths in local parks. Help load food trucks or build houses. Walk dogs for your local shelter, a senior citizen, or a neighbor who could use the help. You get puppy love and a dose of vitamin D! Or try something less physical, like sorting clothes at a local thrift shop or making calls for a cause you support.
e act of helping others releases endorphins, the body’s natural mood elevators, leading to a “helper’s high.” Volunteering cultivates a positive mindset and may strengthen social bonds with others who have your same values. And while helping others, you may just make a few new friends.
“Volunteers don’t get paid, not because they’re worthless, but because they’re priceless.” —Sherry Anderson
Get Cooking!
Convenience foods have become a staple of the American diet. Unfortunately, many meals we remove from a box and pop in the microwave after a long day at work or school are highly processed. e standard American diet is called SAD for a reason. Give yourself a break and remember what it was like to have a fresh, home-cooked meal. Get cooking! Your body and your health will thank you. When you cook at home, you have control over not only ingredients but also portion sizes. You can tailor meals to your speci c health needs while you avoid or limit hidden sugars, salt, and unhealthy fats. You can choose fresh vegetables, lean proteins, whole grains, and just the right spices that make your tastebuds happy. You also get the nutritious
health bene t of the vitamins and minerals often lost when food is overly processed. And your food retains its genuine avor. Do you even remember what real mashed potatoes taste like?
e act of cooking itself can reduce stress and calm your mind as you focus on the task at hand. Cooking a meal also encourages mindful eating, which may help prevent overeating and promote a healthy weight. It will limit your intake of unhealthy additives, preservatives, and excess sodium often found in processed foods. Additionally, it fosters better dietary habits, reducing the risk of chronic diseases and enhancing overall well-being. Make it simple: plan ahead, start by cooking smaller meals with fewer ingredients, then work up to going full gourmet.
Try Something New
Learning a new sport or activity can get your heart pumping, build strength, boost exibility, and increase your confidence! Imagine mastering a tricky tennis serve or hitting that home run. How about basketball or bowling to sharpen your coordination and precision?
e most signi cant bene t of learning a new activity or skill is what it does to your brain. When you learn something new, your brain makes synapses that create new pathways that carry information. is makes it easier for you to learn even more new things. e more synapses and connections, the better your memory, adaptability, and problem-solving abilities.
You’re never just learning to hit a ball or swim like an Olympian. You’re increasing your brain power and improving your cognitive abilities even as you age. Learning something new, even if it’s chess or backgammon, how to make sourdough bread or learn a language, archery or rock climbing, new activities can increase your overall tness and lift your mood. Set some new goals. Choose something fun that adds a spark of excitement to your health and life.
Let’s Dance!
Learning in later life is a way to protect the brain against aging because it promotes neuroplasticity (the brain’s ability to develop new neural pathways).
While dance can be considered one of your new activities, it deserves a space all its own. ere are so many bene ts to movement, yet people are often reluctant to exercise. But put on some music, and those very same people may jump up and dance! Research shows that when people listen to music as they exercise, they increase their endurance, improve their performance, and enhance their mood.
Dancing is an enjoyable cardiovascular workout that improves heart health, boosts stamina, and burns calories. e varied movements enhance exibility, strength, and balance, reducing the risk of injuries. Dancing also sharpens your mind by improving coordination and memory as you learn new steps and routines. It’s a great stress buster, lifting your spirits and releasing endorphins for that “feel-good” e ect.
You can learn dance steps from a video or a class. You can dance in your living room with family and friends. You can dance by yourself. You can dance with your dog or dance for your cat. Dancing can be a social occasion, like line-dancing or crushing it in a mosh pit. ere are options for just about everyone, from ballet and jazz to ballroom, hip-hop, and tap. Or just go wild and freestyle! Dancing can strengthen muscles and social connections. Whether it’s a solo groove or a group class, turn up the music, have fun, and dance your way to a healthier lifestyle.
Music stimulates the brain’s reward centers, while dance activates its sensory and motor circuits.
“Every day brings a chance for you to draw in a breath, kick o your shoes, and dance.” —Oprah Winfrey
Walk for Pleasure
Walking for pleasure is a simple yet powerful way to boost your health and happiness. It’s a gentle cardiovascular workout that strengthens your heart, improves circulation, and helps maintain a healthy weight. Walking releases endorphins, lifting your mood and reducing stress. It’s also a great way to soak up some vitamin D from the sun, enhancing your immune system.
is isn’t your regular everyday walking for exercise. is is an adventure and exploration walk—actually more of a gentle jaunt. Take your time and enjoy the fresh air, bask in the sunshine or the rain, commune with nature. Enjoying a nature walk can provide mental clarity and relaxation. Keep things exciting by visiting interesting neighborhoods or walking at di erent parks. Stroll through town or circle the mall. Whether alone or with friends, walking for pleasure fosters a sense of happiness and well-being, which just happens to sneak in a bit of gentle exercise.
Five minutes walking in natureimproves mood, self-esteem, and relaxation. Frequent exposure to nature reduces anxiety and depression, while promoting a sense of well-being and fulfillment Physcial activityin a green space can reduce stress and lower cortisol levels by 15 percent.
Read Your Way to Personal Growth
Often attributed to Socrates, the maxim “Know thyself” is often interpreted as self-discovery is the source of true wisdom. Were you ever surprised by how you reacted or didn’t react to something? How you felt about someone or in a particular situation? ere’s a book about that. Actually, there are several books, audio tapes, and videos that may o er insight into your behaviors. Seek out reputable resources that o er an opportunity to look deeper into yourself and broaden your self-awareness. Discovering fresh perspectives can inspire healthier habits and better decisionmaking. ose perspectives may help to open your mind and heart, adding arrows to your emotional quiver that help you target your actions and reactions, so you feel equipped and capable of dealing with the tricks and turns life throws your way.
However, the first lesson in knowing oneself is being aware that self-growth is a perpetual journey.
Revelations can be painful or joyous but always rewarding because they o er growth opportunities. Learning about yourself can also create empathy for others. And while you’re at it, your brain gets bigger! Well, more expansive as your synapses create those new pathways that may lead to the essence of who you are and the possibilities of who you can be. Reading for personal growth can strengthen emotional resilience, encourage physical well-being, and promote mental health. You never know—you may nd yourself between the pages of a fascinating book.
The first lesson in knowing oneself is being aware that selfgrowth isa perpetual journey.
“Don’t go through life, grow through life.” —Eric Butterworth
Write It Down
Journaling is a great way to keep track of pretty much anything. Maybe you want to start your day by writing down what you are grateful for, what emotional blockade you busted through, or capture the latest recipe you mastered. Maybe you have some ideas about volunteering or taking up hockey. Perhaps you want to vent or celebrate. Maybe you just want to jot down what you are thinking on your gentle jaunt or haven’t had time to think about at all.
Journaling encourages self-reflection. It can help you identify and process emotions, which reduces stress and anxiety. It can help you think things out. Sometimes, putting something in writing can help bring clarity. You can do it in a notebook and use pens with bright-colored inks to suit your mood. Or you can do it on a laptop. However you capture your thoughts, journaling provides an opportunity to constructively contemplate negative feelings and put them in perspective. It also allows you to write down positive self-talk to remind yourself of your self-worth and capabilities.
Writing about daily experiences can boost your memory and comprehension. It also can improve mood and enhance selfawareness, enabling better decision-making and fostering personal growth. Your journal is a space to weigh the pros and cons and to isolate challenges and opportunities. It is a safe space to praise yourself and your accomplishments, as well as identify the areas you would like to change or improve. And while you’re at it, you can doodle. e calming repetition of doodling reduces the stress hormone cortisol, helping you to nd emotional balance. Your journal is for you alone. You don’t have to share it unless you choose to. Journaling is all about you and for you.
Maybe something on this list has inspired or motivated you. Don’t wait! Take action to improve your mental and physical well-being. It’s up to you. Everyone has the capacity to learn something new—and have a bit more fun.
More than seven million people are living with Alzheimer’s in the United States, as well as their caregivers and extended family.
BY EDITH MORGAN
Risk Factors for ALZHEIMER’S DISEASE
LIFESTYLE MODIFICATIONS CAN HELP KEEP YOU HEALTHY
Among the brilliant fall colors in the Upper Valley are splashes of purple seen throughout the community. ey indicate supporters of the annual Upper Valley Walk to End Alzheimer’s, happening this year on October 5.
At last year’s walk alone, 519 walkers on 72 teams earned $174,000 for the Alzheimer’s Association, which funds free services and research. Recently, this research has yielded huge strides in early diagnosis, treatment, and prevention of the disease. is is welcome news in the Alzheimer’s community, where grim resignation has been replaced by a new sense of hope, energized by optimism and healthy doses of humor.
BRAIN-HEALTHY HABITS
Until recently, one of the biggest bummers of the Alzheimer’s journey was the complete lack of agency around it. You had no idea if you were going to get it, but once you did, it was a one-way trip down the Dementia Highway—no rest stops along the way and no cure in sight. at started to change in 2017, when the Lancet Commission on Dementia Prevention, Intervention, and Care reported its ndings. By wrangling all the latest global studies and research, the commission identi ed 12 risk factors that contribute to dementia. e upshot: Lifestyle modi cation to target those risk factors can prevent or delay up to 40 percent of Alzheimer’s and dementia cases. ese lifestyle choices address risk factors at various stages of life, from birth through old age. As a bonus, they can also lower the risk of other big diseases we want to avoid, like heart disease, cancer, diabetes, and chronic respiratory diseases. e ndings have prompted many more ongoing studies, and a blueprint for dementia prevention continues to evolve.
What is the primary prevention of Alzheimer’s disease?
Regular physical exercise may be a beneficial strategy to lower the risk of Alzheimer’s and vascular dementia. Exercise may directly benefit brain cells by increasing blood and oxygen flow in the brain.
DIET MATTERS
Among the Alzheimer’s Association’s 10 Healthy Habits for Your Brain is eating healthier foods. Considering the barrage of recommendations, the “right” diet for an one is ard to define at said, there is consensus around some basic principles, such as minimizing sugar, saturated fats, processed foods, and alcohol and consuming as many leafy greens and colorful vegetables as you can.
When it comes to optimal eating, what’s good for the heart is good for the brain. Dr. Annie Fenn, author of The Brain Health Kitchen: Preventing Alzheimer’s Through Food, distills it to a simple plan: Eat more brain-healthy foods and fewer brain-unhealthy foods. She bases her recommendations on
Lifestyle modification to target those risk factors can prevent or delay up to 40 percent of Alzheimer’s and dementia cases.
Here is the list of risk factors and how to minimize them:
1. Physical inactivity: Regular cardiovascular exercise elevates your heart rate and increases blood ow to the brain and body, so get up and get moving. A good starting point recommendation is 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week.
2. Smoking: ere is no safe level.
3. Excessive alcohol consumption: Heavy drinking (de ned by the CDC as more than seven drinks per week for women, 14 for men) is strongly linked to accelerated cognitive decline.
4. Air pollution: Fine particulate matter from agriculture and wild res was speci cally associated with an increased risk of dementia.
5. Head injury: is can be from a traumatic accident or repetitive impact from a sport.
t e scientific data ac ed, rain ealt enefits of t e diet stands for editerranean ntervention for eurode enerative ela r enn as furt er twea ed t e diet to optimize brain health.
THE HEALTHY LIST
Berries: wo or ore alf cup servin s each week. Berries have potent brainfriendly antioxidants.
Leafy-green vegetables: Six or more servings each week. Extra points for cruciferous veggies, colorful antioxidantpacked veggies, and mushrooms—the brain-health superstars.
Other vegetables: One or more servings each day.
Whole grains: ree alf cup servin s each day of oats, brown rice, farro,
Protect your noggin by wearing a seatbelt, using a helmet when playing contact sports or riding a bike, and taking precautions to prevent falls.
6. Infrequent social contact: Staying socially engaged may support brain health and de nitely supports mental health. Pursue social activities that are meaningful to you (volunteer, join an exercise group, do activities with family and friends, and so on). Keep yourself in the mix!
7. Less education: A low level of education in early life is one of the most signi cant risk factors for dementia. Challenging your mind as you age may have short- and long-term bene ts for your brain. Play games, complete jigsaw or word puzzles, build things, make art, solve problems, play a musical instrument.
8. Obesity: Like physical inactivity, this one puts you at high risk for a host of other
spelt, quinoa, etc., rich in brain-healthy inerals, vita ins, fi er, and vita in Nuts and seeds: ore t an five one ounce servings each week. Seeds are power ouses of protein, fi er, and avonoids
Poultry: Up to four (3- to 5-ounce) servings each week, the higher quality the better.
Fish and seafood: At least one serving eac wee e est c oices wild caught Alaskan salmon, scallops, shrimp, tuna (fresh ahi or light canned tuna), squid, oysters, lake trout, mackerel, sardines, and anchovies. void arlin, s ar , swordfis , tilefis , luefin tuna, and oran e rou all due to mercury levels) and anything fried. Beans: ore t an t ree alf cup servings each week.
diseases and conditions. Diet and exercise are the key to managing obesity. e adage that “You can’t outrun a bad diet” underscores that diet is the most in uential of the two.
9. Hypertension: High blood pressure at midlife sets you up for all kinds of other issues and ailments down the road. Aim for 130 mm Hg or lower systolic blood pressure in midlife to delay or prevent dementia.
10. Type 2 diabetes: Like high blood pressure and obesity, diabetes is a risk factor connected to many other diseases and needs to be treated.
11. Depression: Depression is often an early sign of dementia, but it’s unclear whether it is the cause, consequence, or a bit of both. Either way, treatment is key.
12. Hearing impairment: If a person’s hearing worsens in midlife, their risk of developing dementia when they are older increases. e good news is that people who use hearing aids are less likely to develop dementia and have fewer memory problems and thinking problems independent of dementia. When it comes to getting and using hearing aids, the earlier the better.
Extra-virgin olive oil: Use as your primary cooking oil. EVOO provides a high ratio of unsaturated fats to saturated ones, and polyphenols (micronutrients found in plants wit anti in a ator and antioxidant properties).
FOODS TO AVOID
Red meat: Fewer than three (3- to 5-ounce) servings each week. Fried food and fast food: Less than one serving each week.
Butter: Less than one tablespoon each day of high-quality butter from grass-fed cows and use sparingly.
Cheese: The primary source of saturated fat in Americans’ diets. Enjoy infrequently. Pastries and sweets: ewer t an five servings each week.
Press Snooze
Sleep is also among the Alzheimer’s Association’s 10 Healthy Habits for Your Brain. During sleep the brain clears out waste products and toxins (including the beta-amyloid associated with Alzheimer’s) that accumulate throughout the day. Although not mentioned in the modi able risk factors, studies indicate that people who slept less than the “normal” seven hours per night in middle age are more likely to be diagnosed with dementia later in life.
Attitude Adjustment
Studies show laughter can strengthen the immune system and trigger the nervous system’s relaxation response. Laughter is good for everyone in the mix, helping them connect and aiding in coping with the challenges of the disease. Dartmouth grad Dani Klein Modisett created Laugher on Call, a company that matches comedians with Alzheimer’s patients. Upper Valley local Cindy Pierce performs her show “Wrangling the Drift” to bene t the Alzheimer’s Association. In it, she uses a comic lens to revisit her experiences caring for her own mother Nancy during dementia in her nal years. Cindy’s compassion and humor give us the green light to laugh at the complex mix of emotions around having and dealing with the disease.
More Ways to Get in on the Act
In addition to the walk, supporters can participate in the Row to End Alzheimer’s and, new this year, the Bike to End Alzheimer’s. Both take place a week before the walk, on September 28. For more information on all the happenings plus how to join, support, or volunteer, go to act.alz.org/uppervalley.
At press time, the Lancet Commission had just updated the risk factors and added two: vision loss and high LDL cholesterol, bringing the total to 14 and the percentage of cases that can be prevented or delayed by addressing them up to 50.
West Lebanon Fit Body Boot Camp & Fit Body Forever
8 Glenn Road PowerHouse Mall
West Lebanon, NH (603) 790-8091 www.fitbodybootcamp.com
Hill Opticians & Gallagher Eyecare
53 South Main Street Hanover, NH (603) 643-2400 www.hillopticians.com hillopticianshanover@gmail.com
Mon–Fri 9am–5pm
Upper Valley Business Alliance
377 North Main Street
West Lebanon, NH (603) 448-1203 uppervalleybusinessalliance.com
Strong House Spa
Discover Red Light Therapy 694 Main Street Quechee, VT (802) 295-1718 www.stronghousespa.com
Hubert’s Family Outfitters
219 County Road New London, NH (603) 526-4032 www.Huberts.com
Mon–Fri 9:30am–6pm Sat 9am–6pm Sun 10am–4pm
Align Body & Mind Skincare Therapy
Village House at 1 School Street Lebanon, NH (802) 578-4009 www.alignvt.com alignvt@gmail.com
Tue, Thu, Fri 9am–5pm Sat 9am–12pm Closed Mon & Wed
Welcome Dr. Alla Devitskyaka!
24 Hanover Street #3 On the Mall Lebanon, NH (603) 448-0030 (603) 349-8787 for Dr. Alla Mon–Fri 11am–5pm
Stateline Sports
22 Bridge Street
West Lebanon, NH (603) 298-8090
Mon–Fri 9am–6pm Sat 9am–5pm
BY E. SENTEIO
MAGNESIUM MATTERS
DON’T MISS THIS ESSENTIAL MINERAL FOR YOUR BEST HEALTH
Magnesium is essential for keeping your muscles working well. It works with calcium to control muscle movements.
Magnesium is vital for overall health and well-being.
Despite its importance, many people aren’t getting enough in their diet and miss out on the bene ts.
Magnesium is essential for energy production, muscle and nerve function, heart health, strong bones, blood sugar control, and reducing in ammation. Ensuring you get enough magnesium through your diet or supplements can help keep your body functioning well and improve your overall health. Make magnesium a part of your daily routine to support a healthier, happier you.
Magnesium helps your body produce energy. Converting the food you eat into energy is one of more than 300 processes in your body involving magnesium. Lack of magnesium may be why you feel tired and sluggish because your body is struggling to e ciently make energy.
Magnesium is essential for keeping your muscles working well. It works with calcium to control muscle movements. While calcium makes muscles contract, magnesium helps them relax. is balance prevents muscle cramps and spasms. If you’re active or an athlete, getting enough magnesium helps your muscles perform better and recover faster after exercise.
Magnesium supports your nervous system, which includes your brain and nerves. It helps regulate the chemicals that transmit messages between nerve cells. is can improve your mood, reduce stress, and support overall mental health. Low magnesium levels are linked to increased risk of depression, anxiety, and other mood issues.
Magnesium is crucial for a healthy heart. It helps keep your heart rhythm steady and supports normal blood pressure. Magnesium also helps prevent arteries from hardening, lowering the risk of heart attacks and strokes.
While calcium gets all the credit for strong bones, magnesium is just as essential. About 60 percent of the magnesium in your body is stored in your bones, helping to keep them strong and healthy. Low magnesium intake is linked to lower bone density and a higher risk of osteoporosis.
FOOD SOURCES OF MAGNESIUM
Most people can get enough magnesium by incorporating a variety of magnesium-rich foods into their diet. Here are some of the best food sources of magnesium and their approximate magnesium content to help you meet your recommended daily allowances.
LEAFY GREEN VEGETABLES
Spinach (cooked, 1 cup): 157 mg
Swiss Chard (cooked, 1 cup): 150 mg
Kale (cooked, 1 cup): 31 mg
NUTS AND SEEDS
Pumpkin Seeds (1 ounce): 168 mg
Almonds (1 ounce): 80 mg
Cashews (1 ounce): 74 mg
un ower eeds ounce
WHOLE GRAINS
Quinoa (cooked, 1 cup): 118 mg
Brown Rice (cooked, 1 cup): 86 mg
Oats (dry, 1 cup): 276 mg
Barley (cooked, 1 cup): 35 mg
LEGUMES
Black Beans (cooked, 1 cup): 120 mg
Lentils (cooked, 1 cup): 71 mg
Chickpeas (cooked, 1 cup): 79 mg
Kidney Beans (cooked, 1 cup): 74 mg
FATTY FISH
Salmon (cooked, 3 ounces): 26 mg
Mackerel (cooked, 3 ounces): 82 mg
Halibut (cooked, 3 ounces): 24 mg
FRUITS
Avocado (1 medium): 58 mg
Banana (1 medium): 32 mg
Figs (dried, 1/2 cup): 50 mg
Blackberries (1 cup): 29 mg
DARK CHOCOLATE
Dark Chocolate (70–85 percent cacao, 1 ounce): 64 mg
DAIRY
Yogurt (plain, low-fat, 1 cup): 42 mg
Milk (1 cup): 24 mg
Cheese (cheddar, 1 ounce): 9 mg
VEGETABLES
Broccoli (cooked, 1 cup): 39 mg
Brussels Sprouts (cooked, 1 cup): 20 mg
Green Peas (cooked, 1 cup): 48 mg
OTHER
ofu fir , cup
Peanut Butter (2 tablespoons): 49 mg
Sesame Seeds (1 ounce): 101 mg
Remember, a balanced diet that includes a wide range of these foods will help ensure you get enough magnesium to support your health. If your levels remain low, a supplement may be necessary.
Magnesium plays a signi cant role in controlling blood sugar levels. It helps your body use insulin e ectively, the hormone that manages blood sugar. Low magnesium levels can increase the risk of type 2 diabetes and make it harder to control blood sugar levels in people who already have diabetes.
Magnesium has anti-in ammatory properties. is means that getting enough magnesium can protect against conditions caused by chronic in ammation, which can lead to many diseases, including heart disease and diabetes.
HOW DO YOU GET THE RIGHT AMOUNT OF MAGNESIUM?
Incorporating magnesium-rich foods into your diet can help ensure you get the magnesium you need, which depends on your age, sex, and life stage. Here are the recommended daily allowances (RDAs) of magnesium for adults, according to the National Institutes of Health (NIH):
WOMEN
19–30 years: 310 mg
31 years and older: 320 mg
MEN
19–30 years: 400 mg
31 years and older: 420 mg
Talk to your health care provider about the recommended daily amount for children 18 years and younger, if you are pregnant or breastfeeding, or if you have speci c dietary concerns or health conditions.
WHAT TYPE OF MAGNESIUM DOES YOUR BODY NEED?
Magnesium is available in various forms, each suited for di erent uses and bene ts. Choosing the right type depends on your speci c health needs.
ese are the most common types of magnesium and their uses:
Magnesium citrate is often used for general supplementation and digestive health. It helps relieve constipation due to its mild laxative e ect.
Magnesium is important forkeeping your heart healthy and strong. It helps your heart beat regularly,controls your blood pressure, and manages your cholesterol. Also, magnesium can help lower multiple cardiovascular risks.
Magnesium oxide is useful for supplementation and treating indigestion. It may help treat indigestion and heartburn due to its antacid properties.
Magnesium glycinate is often recommended for supplementation due to its absorbability and gentle impact on the stomach. It may improve sleep quality and relaxation due to its calming e ect on the nervous system.
Magnesium chloride can be used both as an oral supplement and topically for muscle soreness and skin health.
Magnesium sulfate (Epsom salt) is popular for bath soaks and medical treatments. Topically, it is absorbed through the skin during a bath, helps relieve muscle aches, reduces in ammation, and improves skin conditions.
Signs of magnesium de ciency can include loss of appetite, nausea, vomiting, fatigue and low energy, numbness or tingling, muscle cramps, seizures, personality changes, and abnormal heart rhythm.
Always consult a health care provider before you take a new supplement and determine the best form of magnesium for your speci c needs. If you have kidney or heart issues or take certain medications, you may need to avoid or limit your magnesium intake.
Distance Reiki
How Do You Rate Your
Quality of Life?
HEALTH AND WELLNESS COACH RICHARD ENDERLIN CAN HELP IMPROVE IT
I N TODAY’S STRESS-FILLED WORLD, ESPECIALLY IN THE WORKPLACE, it’s challenging to lead a healthy, productive lifestyle. It helps to have someone guide you along the way. at’s where Richard Enderlin comes in.
“Working with individual employees on their health goals leads to building stronger teams, more positive working environments, and supportive cultures. e general sense of individuals actively making changes and doing the work, personally and professionally, creates con dence, courage, growth, positivity, and production in the workplace,” says Richard, a health and wellness coach and founder of OpenGate Wellness. Richard partners with and supports clients who seek to enhance their well-being through self-directed lasting changes and creating personalized life plans for optimal health and wellness.
BECOME THE BEST VERSION OF YOU.
daily living | BY PAMELA BROWN PHOTOGRAPHY BY LYNN BOHANNON
“The nine areas include Mind & Body, Nutrition, Sleep & Rest, Movement, Relationships, Work-Life Balance, Environment, Spirituality, and Personal Development. These are important to living a well-rounded, balanced lifestyle with the idea that each area of the wheel affects the self and each other in some capacity.”
Realizing Your Vision of Optimal Well-Being
rough weekly or biweekly sessions, Richard explores a client’s optimal vision of well-being and sets outcome goals and small action steps of behavior changes. He o ers in-person sessions and telehealth Zoom calls and visits businesses with private areas/o ces. e coaching process utilizes various techniques, including behavior change theories, motivational interviewing techniques, mindfulness activities, and health education and promotion theories. “ e best bene t of health and wellness coaching is working one on one, enabling the employeeclient to realize their personalized vision of optimal well-being and goals, which is di erent than a monthly company health initiative that sweeps across the entire team,” explains Richard, who uses the Wheel of Health, an assessment tool that covers various interconnected dimensions that a ect a person’s health and wellness.
“ e nine areas include Mind & Body, Nutrition, Sleep & Rest, Movement, Relationships, Work-Life Balance, Environment, Spirituality, and Personal Development. ese are important to living a well-rounded, balanced lifestyle with the idea that each area of the wheel a ects the self and each other in some capacity.”
Improving Quality of Life
Over the past ve years, Richard’s transformational journey led him to pursue an Integrative Health and Wellness Coaching Certi cate from the University of Vermont and establish OpenGate Wellness in May 2023. “My mission is to inspire and help people live a better quality of life and have a greater experience on their journey by being a collaborator and coach. By breaking up the comfort of habits we’ve created in our daily routines, which become mundane and unhealthy, we learn there’s more beauty in this life for us to experience and learn about our endless potentials and the world around us,” says Richard. Since August 2023, Richard has served as the Integrated Health Coach at the Woodstock Inn, working with members of the Athletic Club to explore and improve areas of the
Wheel of Health and o ers monthly classes open to the public.
Prior to coaching, Richard, who has a BA from the University of Virginia, worked in corporate hospitality for 30 years. “I’ve always been a strong advocate for employee wellness, focusing on personal and professional growth,” he says. “My focus is to help make a person’s quality of life better and help them reach their potential, realize all possibilities, and experience a daily life of happiness and prosperity,” says Richard. “ ere isn’t a better feeling in the world knowing that in some way I helped someone make sustainable and positive lifestyle behavior changes in their life that they didn’t realize were possible.” Richard shares more about health and wellness.
How do you prioritize your health and wellness?
Eating healthy, running, and a morning meditation.
What’s the best way for anyone to stay mentally t?
Practice mindfulness every day! Whether it’s meditation, daily morning walks outside, daily journaling, painting, listening to soothing music, reading, a hike in nature, or running, all of these and more contribute to our mental health.
Who positively in uenced your health journey?
ere are many, but none more than Rich Roll, ultra-endurance athlete, public speaker, and podcast host of transformational change
in health and well-being. As I was severely lost and struggling to nd purpose and direction at the beginning of my journey, I found inspirational knowledge and direction from Rich’s books and listening to his podcast. Rich’s mantra quote, “Mood follows action,” is one of the foundations on which I base my continued growth in transformation and evolvement.
Tip for someone starting a wellness journey?
Let go of everything not serving you—the “weighted comforts” holding you back from growth and discovery—poor habits, perhaps an occupation, relationships, insecure judgements. Make changes that lead you to discover the life you were meant to be living as the best version of yourself.
What are some hobbies you enjoy?
I’m an avid runner, musician, reader, sports enthusiast, and a writer in multiple disciplines. I’m writing a book about making lasting lifestyle behavior changes.
Favorite place to reset? e Adirondack Mountains.
For more information, visit OpenGate Wellness, opengate.live.
ARTIFICIAL INTELLIGENCE AND HEALTH CARE
IMPROVING PATIENT EXPERIENCES AND OUTCOMES AT DARTMOUTH HEALTH
ARTIFICIAL INTELLIGENCE brings exciting opportunities for the future of health care, and the Dartmouth Cancer Center and Geisel School of Medicine at Dartmouth have teamed up to harness that technology to improve health and patient outcomes and to drive research and innovation in cancer detection and treatment.
e Center for Precision Health and Arti cial Intelligence (CPHAI), based at Dartmouth Health’s agship academic medical center, Dartmouth Hitchcock Medical Center (DHMC) in Lebanon, was launched with initial funding of $2 million from the Geisel School of Medicine and Dartmouth Cancer Center. It is governed by Geisel Dean Duane Compton and guided by stakeholders including Dartmouth Cancer Center Director Steven D. Leach, MD, the ayer School of Engineering, Arts, and Sciences, and Dartmouth Health. “It is truly a Dartmouth center with leaders and advisers from across the institution connecting clinicians and AI scientists,” says Duane Compton.
Pushing Medical Boundaries to Improve Care
e center’s inaugural director is biomedical computer scientist Saeed Hassanpour, PhD, a Dartmouth Cancer Center Cancer Population Sciences Research Program member and professor of biomedical data science, epidemiology, and computer science. He is a leader in developing AI and machine-learning technology to assess diseases, improve the accuracy of diagnoses, and to predict patient response to various treatments.
“What makes CPHAI unique is its interdisciplinary and comprehensive approach to precision health and arti cial intelligence, focusing not only on technological advancements but also on ethical and societal
implications,” he says. In collaboration with the Dartmouth Ethics Institute, the center is committed to ensuring the ethical use of AI and fostering diversity and inclusion.
Dr. Hassanpour explains, “Our mission extends beyond the theoretical; we focus on interdisciplinary research in AI and machine learning to develop real-world diagnostic tools and clinical applications. is involves creating AI algorithms for personalized medicine and predictive analytics, improving diagnostic accuracy, and collaborating with the DH Clinical Trials O ce to facilitate FDA clearance, thus translating these advances into practical use.” is approach ensures that the innovations at CPHAI not only push the boundaries of medical science but also directly contribute to enhanced patient care. Advanced monitoring systems will improve the management of chronic diseases, ensuring continuous, real-time health tracking and timely medical responses. Integrating AI into clinical work ows aims to reduce
medical errors, enhance decision-making processes, and achieve better patient outcomes.
Targeted Strategies for Patients
CPHAI technologies will allow providers to identify and deliver the most e ective health care treatment targeted for each patient. Researchers will work to develop diagnostic tools, optimize treatment strategies, and analyze biomedical data to inform public health policies.
AI models created through collaborations with radiologists and pathologists will be able to make precise and complex information from medical images that complement the knowledge and experience of medical professionals to make diagnoses more reliable and reduce potential errors. With AI, treatment options can be tailored to an individual patient based on their genes, medical history, lifestyle, and environment. AI can evaluate complex information to identify trends and patterns
Saeed Hassanpour, PhD.
that can then guide clinical decisions. Based on speci c data, it can predict disease risk, enhance the accuracy of diagnoses, anticipate the course of an illness, and tailor the best treatment options for the patient.
e goals of the center include: Real-world impact: Translate research into tangible improvements in health care delivery and public health, such as better patient outcomes, reduced health care costs, early detection and prevention of diseases, and more e cient resource allocation.
Innovative research: Conduct high-quality and innovative investigations that lead to advancements in AI-driven precision health, resulting in new preventive and diagnostic tools, treatment strategies, and public health initiatives.
Inclusivity and diversity: Stay committed to providing educational and training opportunities for underrepresented groups, actively recruiting diverse talent, and fostering an inclusive research environment.
Education and training: Train future leaders in AI and precision health by providing mentorship, research opportunities, courses, lectures, seminars, and symposiums. Partnerships and engagement: Cultivate strong relationships with industry partners, health care organizations, community groups, and academic institutions to ensure the translational application of research and promote knowledge exchange.
Jocelyn D. Cherto , MD, MS, radiologist at DHMC and a member of the advisory committee, says radiologists are already using AI, from clinical tasks to cancer detection, but adds, “tools based on deep learning algorithms promise to transform the practice by helping radiologists better interpret images, make the process of producing images more accurate and e cient, and improve a hospital’s overall work ow so that patients get the most timely care.”
In essence, Dr. Hassanpour says, “CPHAI’s presence in our region could lead to signi cant advancements in health care, education, and economic development, positioning the area as a leader in AI and precision health research.”
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Ashleigh McFarlin, CFP® AFC®
LPL Investment Advisor
Baby Steps
LOOKING TO IMPROVE YOUR PERSONAL LIFE?
EMBRACE THE KAIZEN PHILOSOPHY
Kaizen is a Japanese business philosophy centered around continuous improvement. It involves making small, incremental changes to processes, systems, and behaviors to enhance e ciency, quality, and productivity over time. For example, a health care provider may use kaizen to improve patient wait times by analyzing the ow of patients through their facility and identifying ways to reduce delays. Or a manufacturing company may use kaizen to identify and eliminate bottlenecks in its production process, improve product quality, and reduce waste.
On an individual level, you can apply the kaizen philosophy to improve various aspects of your personal life. Here are seven tips:
• Set clear goals. Identify speci c areas you want to improve, whether it’s health, learning a new skill, personal relationships, or productivity.
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• Start small. Break down your goals into smaller, manageable tasks. For example, if you aim to exercise regularly, start with a 10-minute workout each day and gradually increase it.
• Be consistent. Focus on making consistent, small improvements rather than sudden, drastic changes. For instance, if you want to read more, start by dedicating 15 minutes a day to reading and gradually increase the time.
• Re ect and adjust. Regularly review your progress. Re ect on what’s working and what’s not and adjust your approach accordingly. If a particular strategy isn’t yielding results, tweak it or try a di erent approach.
• Continue learning. Embrace a mindset of continuous learning and improvement. Seek new knowledge, skills, and feedback to re ne your approach.
• Develop habits. Transform bene cial actions into habits. Consistently practicing positive habits contributes signi cantly to long-term improvement.
• Stay patient and persistent. Understand that change takes time. Stay patient and persistent, celebrating small victories along the way. For example, if you want to improve your productivity, start by identifying one area where you can make a small change, like reorganizing your workspace. en gradually implement other changes, such as blocking time for tasks or minimizing distractions.
Remember, kaizen is about progress, not perfection. By consistently making small improvements in various aspects of your life, you can create signi cant and lasting positive changes over time.
SOMETIMES IT’S THE HARDEST THING TAKING THAT LITERAL FIRST STEP, but the sta at Hanover Parks and Recreation (HPR) are there to support and guide those seeking to enhance their lives. If you’re looking to improve tness or supplement your life in some way, HPR o ers many opportunities to meet those aspirations through its group adult tness classes, enrichment programs, senior services, and adult drop-in classes.
“It’s common for people to feel some anxiety about starting something new,” says HPR Assistant Director Liz Burdette. “We want to try to allay that feeling and encourage people to try.”
The department’s Zumba instructors are (from left) Rhonda Fenton, Jolin Salazar-Kish, Liz Burdette, and substitute Michelle Carlson.
Exercise and Community
Liz has been with HPR for 16 years and has taught Zumba for 13 of those years. ere are three types of Zumba styles, with two other instructors in addition to Liz. e classes aim to provide a workout from head to toe, giving the participant a robust cardio workout. “ ese classes attract a certain type of per-
son with the core values of exercise and community, which goes across the generations,” Liz says. It is about more than simply tness and improving physical health, but mental health gets a boost by the socialization.
“People do become friends with these community connections,” Liz notes. “ is may be especially bene cial for folks middle-aged and beyond. Class participants will help to hold people accountable and will express concern when someone misses a class.”
ere are seven instructors who teach 13 classes a week. Instructors are skilled at o ering modi cations and structuring to someone who may be new to the activity. Many classes are held in the mornings. e age range of participants runs the gamut from the occasional person in their 20s to those who are 80-plus years old. Liz says that she especially nds inspiration from women in the 60s to 70s age group. “I see that these women are making exercise and tness a priority,” she says. “ at’s what I want to be at that age.”
Class sizes range from four to 20 members.
Providing Opportunities to Succeed
Corlan Johnson of Norwich, Vermont, has been a regular attendee of the Better Bones and Balance group for nearly a year. She has also taken other classes, including line dancing and Zumba. “It’s fun, welcoming, and friendly,” Corlan says. “All good exercise and worth it.”
e Better Bones and Balance classes are tailored to focus on strength training and balance exercises. e participants typically range in age from their 50s to 80s. “We put together a dance routine that challenges our memory,” says instructor Jackie Schanlaber, who is an aging specialist. “I also send out emails each week with health information and schedule updates.”
Liz encourages people to feel free to try a class once or twice, with the option of paying as you go. “We strive to be a friendly and welcoming sta and greet people by name,” she says. “You get to be with like-minded people.”
Participants will sometimes express interest or inquire if a certain type of class might be o ered in the future. Instructors will go to the sta with feedback or suggestions. “We are always looking for new ideas and instructors,” Liz says. “We take comments from everyone.” Most classes are year-round, except for anything that is limited due to seasonal weather conditions.
“I’m drawn to empowering people and providing opportunities to succeed,” says Liz. “After a couple of weeks, people feel like they belong to the group, and we see people evolve and grow. It’s inspiring when people start to see results, especially seeing it in your own classes.”
ere is a wide range of selections at HPR and something for everyone. “We want to build a sense of community and empower people,” Liz says. “Come here as you are.”
Hanover Parks and Recreation
RWB Community Room
48 Lebanon Street Hanover, NH (603) 643-5315
www.hanovernh.org/672/Parksand-Recreation
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See clearly. Live fully.
At Mt. Ascutney, we are here when you need us with expanded optometry and ophthalmology services. Our specialists treat a broad range of conditions that can a ect eyesight including glaucoma, diabetic retinopathy, dry eye, and cataracts. We will take great care of your eyes and you can get back to doing what you love.
To learn more about our ophthalmic services, call us in our Hanover, NH location at 603-643-1919, our Windsor, VT location at 802-674-7345 or visit mtascutneyhospital.org/ophthalmology.
