Health & Fitness 2011 by Nisqually Valley News

Health 2011

Your Guide to Healthy Living

2 Health & Fitness 2011 a supplement to the Nisqually Valley News

WOD Dogs take fitness to a new level

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Attempting to catch their breath, Dan Rozier and three others lied on a red mat. After standing up, they had created a “sweat angel.” That is a daily scene at Yelm WOD Dogs. Although Rozier, a Roy police officer, was exhausted, it appeared as though he had a slight grin. “I feel like I really accomplished something today,” Rozier said. “I feel like I put in the hardest effort I could possibly put toward the workout, and I feel totally rewarded like no other workout.” “You get a chance to kind of collapse and gain your strength, but after you’re done with it you’re ready for another round.” It seems fitting that members of Yelm WOD Dogs workout in a small building near the end of town. What feeds them doesn’t require state-ofthe-art exercise machines or mounted televisions. A white board and a support group suffices.

Yelm WOD Dogs is a part of CrossFit, a small workout group led by certified coaches who teach functional movements performed at a high-intensity, constantly varying pace. Many gyms have specialized fitness programs, but Yelm WOD Dogs is not the average, run-of-themill gym. CrossFit focuses on 10 fitness areas: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Every day either Annie Malone or Rob Carlson, co-owners of Yelm WOD Dogs, writes the workout of the day on a white board. Clients do a warmup, a mobility WOD and, as a group, do the workout of the day. Malone and Carlson, a Yelm police officer, are CrossFit Certified Trainers. They help clients throughout each workout in an environment unlike most any specialized fitness program. Located at 9144 Burnett Road,

By Tyler Huey Nisqually Valley News

Photo by Tyler Huey

Sally Lockhart pushes her body to the limit near the end of the workout of the day.

Suite B-3, Yelm WOD Dogs is not yet a certified CrossFit gym or box, but Malone said they are working to get that affiliation. “At Yelm WOD Dogs we work on the principle of endurance, Olympic lifting, power lifting, plyometrics and gymnastic skills,” Malone said. “We use all of that for an all-over athlete. Anybody at any skill can come here; they all do the same workouts, it’s just scalable.” As a coach, Malone and Carlson’s job is to make sure every person has the correct form, range of motion and knows the proper technique of a lift. Some clients start off by just doing the warm-up, yet can do the complete workout in a couple of weeks. Yelm WOD Dogs, which has close to 40 clients of adults and kids, opened in June. It is gaining popularity, Malone said, in part because it is not a gym. To everyone who attends, it is important to get rid of that monotonous mentality. “We call them Globo Gyms, with a TV and an elliptical that gets you nowhere,” Malone said. “We have Tshirts that say ‘No’ on them with an elliptical because it’s not functional fitness. … We have no machines because life is not on a machine, life’s not on a rod.” “Tell me the function of a bicep curl,” Malone said rhetorically. “When in your life do you do a bicep

curl? There’s no function for it.” That’s one reason why Rozier, who started doing CrossFit last February, said he joined Yelm WOD Dogs in August. Same goes for Sally Lockhart, Alanna Diclier and presumably most every other member. Lockhart said she joined Yelm WOD Dogs in early November. “I sort of had a lull in my other workout routine,” Lockhart said. “I just ran my fi rst marathon, and I was kind of bored with my other workout and I just wanted something different. A friend suggested CrossFit, I came to the free classes and I loved it.” She said Yelm WOD Dogs works compared to what she was doing before. “Here you have somebody who’s instructing you all the time, you’re learning new skills, and there’s an emphasis on form and correctness,” Lockhart said. “Where as by myself, you have a tendency to take breaks, you have a tendency to talk yourself out of things.” “Here you’re intense for the whole time … and that works a lot better.” Diclier feels the same way. She was two months pregnant in midJanuary, sporting a custom tank top that said “CrossFit baby on board” on the front and “rest later” on the See WOD, page 5

Health & Fitness 2011 a supplement to the Nisqually Valley News 3

Stress in life can be eased with massage

Photos by Megan Hansen

Diana Rush applies glass cups to Annie Malone’s back. The technique helps Malone maintain her muscles and feel better.

By Megan Hansen

Cups are applied all over the body.

of athletes use massage therapy to help stretch their muscles before an event. Annie Malone, co-owner of Yelm WOD Dogs, sees Rush on a regular basis. “It’s really about keeping you healthy and keeping you going,” Malone said. Rush specializes in a massage technique called cupping. Cupping offers a negative-pressure therapy where the tissue is pulled up opposed to pushed down. There are a variety of styles of cups that Rush uses including plastic and glass. Malone tries to see Rush once a week, depending on her schedule. One of the benefits of cupping is that it helps break up scar tissue, Rush said. It can also help smooth out the appearance of cellulite. Rush has tiny cups that she also uses on people’s faces, which can help with sinus problems and can be great for wrinkles. Cupping on the face helps promote collagen production. Cupping is deeper than a regular deep-tissue massage. It brings toxins to the surface, which Rush can then work the toxins toward the client’s thyroid. Once people go to cupping, they don’t go back, Malone said. ■ For more information about Rush’s services go to www.bodyworkspecialist.com

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Nisqually Valley News Everyone has stress in their lives. Whether it’s physical or mental, stress manifests itself in the body. Massage therapy is one of your best options to deal with stress, said massage therapist Diana Rush. “We all have stress in our lives. Stress can cause a lot of aging inside and out.” The practice of massage helps muscles relax and the memory within muscle cells to reset. Rush said she has a lot of clients with high-stress jobs, including firefighters and nurses. Because massage is supposed to be a relaxing, stress-relieving experience, therapists try to make their office as comfortable as possible. Tables are usually cushioned and heated. Heat can be adjusted per the client’s preference. Clients also undress to their own level of comfort, Rush said. It is important to communicate with the therapist to ensure they know if the massage is too hard or too soft. Rush said she usually tries to tune in with the client to tell how they are responding to the massage. You may be sore after your first visit because it’s stirring up a lot of toxins, Rush said. It is important to drink a lot of water after to help flush toxins out of your system. People seek massage therapy for a variety of reasons. In pregnancy it can help with some of the discomfort, including back and leg pain, Rush said. Massage is used in conjunction with other therapies, including chiropractic treatment. Many massage therapists work out of chiropractic offices. “With massage it can help create a deeper adjustment, Rush said. Rush has an office in Yelm and Lakewood. Her Lakewood office is run out of a chiropractic office, while her Yelm office is located in a gym. This is beneficial considering lots

4 Health & Fitness 2011 a supplement to the Nisqually Valley News

Zumba offers new way to get physical By Melanie Lockhart Nisqually Valley News

Over the past decade, Zumba Fitness has been taking the world by storm and the Yelm area wasn’t about to get left behind. Zumba — created by Alberto Perez, Alberto Perlman and Alberto Aghion — is a Latin-inspired dance-fitness program that combines international music and numerous dance steps to form what the three Albertos call an addictive “fitness-party.” The trending exercise regime is offered at many local workout centers, including Yelm Gymnastics Center, Anytime Fitness, Fit Stop 24 and Reflexions Fitness. “It’s just a really fun way to work out,” Carmin Ottley said, who regularly takes Zumba classes at Yelm Gymnastics Center. “And working together at a group level doesn’t get boring.” “You’re always pushing yourself,” added Shelley Lunsford, another YGC Zumba participant. Trisha Nelson, co-owner of Yelm Gymnastics Center, teaches Zumba classes at YGC along with Debbie Hilliker. Hilliker has been instructing at YGC since January 2010. Nelson, who was inspired by a friend in March 2009 to look it up, became certified in October 2010 in order to offer even more classes. She said she went to certification classes, “sweated through three pairs of clothes” and got hooked. “It was a lot of fun,” Nelson said. “I think it’s a good program because it works on your heart rate. It brings it up then brings it down. You’re also working on cardio and toning at the same time.” One of the nice things about Zumba, multiple participants said, is that anyone can do it. “We have all different ages, shapes and sizes

here,” Ottley said. “You can come in at any level. Plus it burns a lot of calories.” Adults aren’t the only ones who can enjoy Zumba Fitness. Zumbatomic is designed specifically for children ages 4-12 using kid-friendly, high-energy, choreographed dance moves performed to various genres of music. Hilliker is one local certified Zumbatomic instructor who will soon bring the children’s class to YGC. For people who would rather exercise alone or in the comfort of their own home, Zumba, in 2010, became the first branded fitness program to launch a video game on all three major gaming platforms: Nintendo Wii, PlayStation 3 and Xbox. Still, there is something about being in a group that often makes working out easier, Nelson said. “I think it’s a lot more fun in groups,” she said. “You get to meet new people. When you don’t make it to a class, people ask where you’re at. And we visit afterwards. It’s like Zumba therapy.” She said it’s a great way to mix up the cardio routine throughout the week. Beyond the basic Zumba class, and Zumbatomic for kids, there are four other Zumba Fitness classes. Zumba Toning is one of the more well-known classes, which focuses on body sculpting. The Zumba website describes it as a “calorietorching, strength-training dance fitness-party.” “Students learn how to use lightweight, maracalike toning sticks to enhance rhythm and tone all their target zones, including arms, abs, glutes and thighs,” the website states. There is also Zumba Gold, which targets the baby boomer population; Aqua Zumba, known as the Zumba “pool party” and Zumba in the Circuit, which is a 30-minute time-effective and-efficient class.

Photo by Melanie Lockhart

Shelley Lunsford is a regular Zumba participant at Yelm Gymnastics Center.

What it boils down to is there is something for just about anyone. “Everybody sees improvement,” Nelson said. “Every time you add something in, you’re working a new body part.” ■ For more information about Zumba Fitness or to find a local class, go to www.zumba.com

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Health & Fitness 2011 a supplement to the Nisqually Valley News 5

WOD: Gym takes harder approach Continued from page 2 back. Diclier said she got into CrossFit when Anytime Fitness fi rst opened in Yelm. Her personal trainer moved to Olympia and opened a CrossFit gym. She followed her there, became a CrossFit certified trainer and joined Yelm WOD Dogs because she lives in town. When comparing Yelm WOD Dogs to a gym, Diclier couldn’t keep a straight face. “Our motto is: Our warm-up is other people’s workout,” Diclier said with a smile. “This is so intense.” “I could never walk into a Global Gym and watch people do this.” ■ For more information on Yelm WOD Dogs call Annie Malone at 206-914-6629 or Rob Carlson at Photo by Tyler Huey 360-951-9363. Yelm WOD Dogs Co-owner Annie Malone shows how to do a proper lift while Dan Rozier takes a short breather.

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6 Health & Fitness 2011 a supplement to the Nisqually Valley News

Fighting addiction a hard pill to swallow Finding the help for those in need By Tyler Huey Nisqually Valley News

Becoming addicted to alcohol or drugs not only damages one’s family and professional life, it causes numerous health risks. In the Nisqually Valley, the three most prevalent addictions are alcohol, marijuana and methamphetamine, according to Robert Bromberg, clinical director of Discovery Counseling Drug Rehab in Yelm. Bromberg, who has a bachelor’s degree and is a chemical dependency professional, said addiction grows over time when someone passes the line of increased tolerance. “Addiction occurs when you drink (or use drugs) enough you have withdrawals that affect your family, job,

social life and health,” Bromberg said. “Alcohol or drugs … directly affect our liver, colon and kidneys.” Alcoholism is one of the largest addictions not only in Yelm, but throughout the entire country. Of course, being a casual drinker and an alcoholic affects your health in drastically different ways. “Alcohol affects every organism in your body, from your epidermis to cardiovascular system,” Bromberg said. “Mainly, what it does is it’s a dehydrant. It takes the water out. Since 75 percent of the body is water, you need it in your muscles, especially the big one — your heart.” Addiction to alcohol drastically affects those things. When one is constantly drinking alcohol, they literally have no liquid in their body. Even if an alcoholic exercises on a consistent basic, the benefits are greatly reduced. “A lot of people think, ‘Ah, I’m

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hungover, I don’t care,’” Bromberg said. “You see a guy in a sauna actually sweating who’s already dehydrated, those are the ones who drop on you.” When it comes to marijuana, Bromberg said you cannot necessarily measure it because it depends on what type of pot is being smoked. There are more than 400 chemicals in a marijuana plant, he said, and when it is lit it causes 16 more, including gases while the smoke is being inhaled into one’s lungs and bloodstream. As to those who believe marijuana is harmless, Bromberg offers a wake-up call, saying people under the influence are impaired, whether they believe so or not. “You can also get a DUI from smoking marijuana because you’re under the influence and are impaired,” Bromberg said. “You’re going to live impaired, even if you have a prescription.” Marijuana is often referred to as a gateway drug, which can lead to the use of methamphetamine — an even greater health risk, especially for addicts. “It’s a stimulant and you’re talking about serious heart risks,” Bromberg said. “You’re body is having to flush serious chemicals out of your system, one being acetone, a danger-

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ous chemical. … Not only are you making chemicals that erode teeth, you get kidney problems.” The health risks are manifested due to the large rural areas where meth is more likely to occur. But whether it’s alcohol, marijuana, methamphetamine or any other substance, every addiction leaves one with massive health risks. “Addiction in itself breeds denial,” Bromberg said. “When most people start drinking at age 14-20, they immediately hide it from parents and bosses at work, so they end up with lots of white lies that end up with big lies.” “It’s a snowball effect. Those little lies, as addiction progresses, end up to big, big lies where a guy’s siting in a courtroom saying ‘No, no, no, it wasn’t me.’” Bromberg advises addicts to seek help not only in order to protect their health, but to not ruin everyone else’s life in the process. Addiction does not take sides. It can affect anyone that doesn’t nip a potential problem in the bud. “It’s kind of like recovery can bring out the best in people, and addiction brings out the worst in people,” he said. “We’re all good people and we have good qualities, but in addiction it seems like our worst qualities tend to surface.”

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Health & Fitness 2011 a supplement to the Nisqually Valley News 7

Women’s health gets better with colors older women are eating more of these important nutrients,” said Keith Randolph, Ph.D., Technology Strategist for Nutrilite.

Powering Up Produce Choosing to increase the amount of the fruit and vegetables richest in carotenoids is important for long-term preventative health among women. While foods like spinach, tomatoes and carrots are certainly part of a healthy diet, there are opportunities for women to choose a wider variety of produce. “It’s concerning that so many American women lack a variety of carotenoid-rich foods in their regular diets,” said Amy Hendel, phytonutrient coach. “By selecting the most carotenoid-rich produce choices, women can purposefully increase their carotenoid and phytonutrient intakes which can impact health significantly as they age.” Hendel, a registered physician assistant and health/wellness expert, offers these easy substitutions to “power up” your plate and add new flavors to your meal plan: Green: A serving of cooked kale provides triple the amount of lutein/ zeaxanthin as a serving of raw spinach. Red: A serving of guava delivers more than one and a half times the lycopene in a raw tomato.

Yellow/Orange: ■ A serving of sweet potatoes has nearly double the beta-carotene as a serving of carrots. ■ A serving of carrots delivers four times the amount of alpha-carotene as a serving of winter squash. ■ A serving of fresh papaya has roughly 10 times the beta-cryptoxanthin found in an orange. Hendel adds, a good goal for most individuals is to consume 10 servings of fruits and vegetables daily, with an emphasis on quality, not just quantity. If this proves challenging, consider a natural, plant-based dietary supplement which includes phytonutrients such as carotenoids.

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Only about a third of American women are meeting their fruit and vegetable intake recommendations, according to the Centers for Disease Control and Prevention. And that means they are likely missing out on potentially important breast and ovarian health benefits. Along with vitamins, minerals and fiber, fruits and vegetables contain a type of phytonutrient called carotenoids, which research suggests help support women’s health including breast and ovarian health. Based on a new report called “America’s Phytonutrient Report: Women’s Health by Color,” older women have total carotenoid intakes 20 percent greater than younger women after accounting for differences in caloric intake. Similar to the original “America’s Phytonutrient Report: Quantifying the Gap,” which found that on average eight out of 10 American adults are falling short on phytonutrient consumption, the new report revealed a troubling shortfall, this time among women and carotenoids. America’s Phytonutrient Reports are released by The Nutrilite Health Institute, a worldwide collaboration of experts who are dedicated to helping people achieve optimal health through research, education and practical, personalized solutions. Nutrilite is the world’s leading brand of vitamin, mineral and dietary supplements, based on 2008 sales. Carotenoids are compounds that give fruits and vegetables their vibrant colors, which research suggests may offer breast, ovarian and other health benefits for women. Using NHANES energy-adjusted data to compare the diets of women 45 years and older with those younger, the report finds that many women of all ages lack carotenoid-rich foods in their diet, but the relative magnitude of the “carotenoid gap” is greater among women less than 45 years old as compared to older women. “This points to a troubling phenomenon where younger women may be missing some of the benefits of consuming more carotenoid rich fruits and vegetables, and yet calorie for calorie,

8 Health & Fitness 2011 a supplement to the Nisqually Valley News Photo Provided

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Can you hear me now? Hearing loss in teens and tweens If you’re the parent of a teen or tween, chances are you’ve wondered, half-jokingly, if your child hears anything you say. The reality is that there are more than 6.5 million American children ages 12 to 19 living with some form of hearing loss – and much of it is preventable.

Noise induced hearing loss Every day, we experience sound in our environment from television and radio, to household appliances and dreaded rush-hour traffic. Normally, we hear these sounds at safe levels that do not affect our hearing. However, when we are exposed to harmful noise, sounds that are too loud or loud sounds that last a long time, sensitive structures in our inner ear can be damaged, resulting in noise-induced hearing loss (NIHL). Noise-induced hearing loss can be caused by a one-time exposure to an intense “impulse” sound, such as an explosion, or by continuous exposure to loud sounds over an extended period of time,

such as a too-loud MP3 player. According to the National Institute of Health (NIH), long-term exposure to 80 to 85 decibels, or any more than 15 minutes exposure to 100 decibels, can lead to hearing loss. Music players like iPods can top 100 decibels when turned all the way up. In fact, according to a survey conducted by Hear the World, a global initiative by leading hearing system manufacturer Phonak, exposure to high noise levels was found to not only result in gradual hearing loss, but also stress, aggression or insomnia in 73 percent of those surveyed.

MP3 players and your teen A study released in the Journal of the American Medical Association found that one in five U.S. teens suffer from some form of hearing loss. Among other culprits named, from nutrition to environmental toxins, the use of the “earbud” style of headphones while listening to See LOSS, page 9

Health & Fitness 2011 a supplement to the Nisqually Valley News 9

LOSS: Hearing loss in teens and tweens Continued from page 8 high decibel music was found to be one reason for the increase. “It is no surprise that teens and young adults today are listening to music longer and potentially louder than years past,” said Dr. Craig Kasper, Chief Audiology Officer of Audio Help Hearing Centers and Hear the World spokesperson. “Ongoing exposure to loud sounds daily, through earphones for example, can have a direct impact on your hearing early in life and not just as you age.” How loud is too loud? If an earbud headphone sounds loud to people nearby, it’s too loud. If you suspect your child might have hearing loss, contact your local audiologist for a complete hearing screening. For more information on hearing loss and how loud is too loud, as well as an online hearing test go to www.hear-theworld.com

Reducing the risk The good news is that noise induced hearing loss is 100 percent preventable.

“The impact of noise on hearing is often underestimated because the damage may take place gradually. As a result, many people do little to prevent the process of hearing loss that takes place throughout their lives due to the noise pollution around them,” said Dr. Kasper. To protect hearing, Dr. Kasper recommends these tips for teens and tweens: 1. Be mindful of your hearing. Think about the level of noise you’re exposed to as well as the duration of time you’re in that noise. 2. When attending concerts or loud events, wear hearing protection. Most of us would never think to sunbathe without some form of SPF protection. Using either over-the-counter earplugs or custom-molded hearing protection is like SPF for your ears. 3. When listening to your iPod or other MP3 pplayer, y invest in a sound-isolating earphone, such as the AudÈo PFE by Phonak (see sidebar). This will reduce the amount of environmental sounds and allow you to turn the volume down. Sound waves travel through the ear canal to the inner ear, where tiny hair

cells convert the sound into nerve impulses that travel to hearing centers in the brain. Excessive noise can damage those cells and cause permanent hearing loss.

Misconceptions on hearing loss 1. Hearing loss is only for the elderly: Only 35 percent of people with hearing loss are older than age 64. There are over 6.5 million American children ages 12 to 19 living with some form of hearing loss. 2. If my child or I had hearing loss, my family doctor would have told me: Only 14 percent of physicians routinely screen for hearing loss during a physical. 3. Your hearing loss cannot be helped: With modern advances in technology, nearly 95 percent of people with a sensorineural hearing loss – a type of hearing loss in which the root cause lies in the inner ear – can be helped with hearing aids. 4. Hearing aids are large, clunky and obvious: Many modern hearing aids are nearly invisible to the naked eye and

smaller than a quarter. 5. Hearing loss isn’t serious enough to treat: Hearing loss can create social and emotional barriers for the individuals living with it, or the families of those it affects. Research shows that when left untreated, hearing loss can lead to reduced earning power, disruptions in family life and can cause a wide range of other psychological problems.

Signs of hearing loss in your teen ■ Loss of hearing sensitivity, first to high-pitched (high-frequency) sounds, then eventually to lower pitches. ■ Difficulty hearing conversations, especially in a group setting or in a noisy environment. ■ Temporary or permanent ringing, buzzing or fluttering in one or both ears. ■ Often asks people to repeat themselves. ■ Needs to set the TV or radio volume louder than other people. ■ A sense of fullness in the ears. ■ Voices and other noises sound muffled and/or distorted.

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10 Health & Fitness 2011 a supplement to the Nisqually Valley News

Eat sweet treats while slimming down Surprising recipes that will tickle the taste buds Weight loss is perennially one of the top New Year’s resolutions amongst Americans, but achieving this goal can be difficult when faced with strict diets and bland food. The key to weight loss is enjoying healthful meals that are tasty and sustaining. This can be an easy feat when eating nutrientdense foods like sweet potatoes. When baked plain and allowed to caramelize naturally without the sugary toppings we’re accustomed to, sweet potatoes are a nutrition powerhouse. A medium-sized cooked sweet potato is an excellent source of vitamins A and C, a good source of fiber and only about 100 calories. Luckily, these rewarding roots are available year round with North Carolina producing nearly half of the country’s supply. Fiber plays an important role in maintaining weight by slowing down the digestion of food. The longer it takes your food to digest, the longer you’ll stay full and the less snacking you’ll do

before your next meal. This slow digestion also makes sweet potatoes a low to medium glycemic food, so even those with diabetes can enjoy a touch of natural sweetness without causing blood sugar levels to spike. Baking sweet potatoes with the skin on at a low 375∞F for 35 minutes will produce a caramelized skin with a sweet fluffy center, but if you’re short on time here are a few speedier cooking methods: ■ Sauteé: cook and stir sliced or diced sweet potatoes in hot oil for about 10 minutes ■ Boil: cook 1-inch thick slices in 2 inches of boiling water for about 12 minutes ■ Speed-bake: cook whole sweet potatoes in microwave for 4 minutes, then bake at 450∞F for 5 to 10 minutes A recipe for guilt-free Sweet Potato Burgers is a great alternative to the typical high-calorie, allmeat burger. For a lighter alternative, skip the bun and place the patty over a bed of greens with avocado slices and your favorite salad dressing. ■ For sweet potato recipes and nutrition information go to www.ncsweetpotatoes.com or www.sweetbytesblog.blogspot.com

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Health & Fitness 2011 a supplement to the Nisqually Valley News 11

Tips to help banish those winter blues Shorter days, colder temperatures and more time stuck inside can color anyone’s winter a little blue. Whether you’re feeling sluggish, irritable, noticing a change in appetite, or even just feeling a little “off,” you’re not alone. Dr. Janet Taylor, clinical psychiatrist, emotional health expert and life coach, says winter is a time when many people notice a change in sleep patterns, energy and mood. Fortunately, Dr. Taylor has tips to help boost your mood and banish those winter blues. Get moving. Exercising releases endorphins, which help you feel better. If you can’t exercise outdoors, heading to the gym or working out at home with DVDs and hand weights will give a boost to your mood and your energy. Another way to get moving is to tackle some of those indoor home improvement projects you’ve been meaning to get to. Cleaning out the closets, painting a room or rearranging some furniture will burn a few calories and make you feel better about getting something accomplished. Eat for energy. All those delicious comfort foods slow down your metabolism, drain your energy and pack on the pounds. Alcohol, sugar and high-fat foods are temporary

mood-boosters, but they bring an energy crash that’s just not worth it. Start off the day with some whole grains and lean protein for longer-lasting energy. Drink plenty of water and enjoy lots of fruits and vegetables. Supplement smarts. In addition to exercise and healthy eating, you may want to consider a moodenhancing supplement, such as Nature Made SAM-e Complete. SAM-e (S-adenosyl-methionine) is a naturally occurring molecule in the body that can become depleted due to diet and age. Studies have shown that low levels of SAM-e can cause moodiness and irritability. SAM-e supplements replenish SAM-e levels and helps to naturally restore a good mood. It’s been clinically proven to work in as little as 7 to 14 days if taken daily as directed. To learn more, visit www.sam-e.com. Don’t go it alone. Connecting with other people is one of the best ways to fight off the blues. Spend time with family members or share laughs with close friends. By combining some meaningful face-time with a brisk walk or a healthy meal – you’ll be amazed at how much better you feel.

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Exercise can help beat the winter blues.

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