Health, Mind & Body 2019 by Northern Virginia Daily

The Northern Virginia Daily

Health, Mind & Body 2019

Spa services good for mind, body By Melissa Topey The Northern Virginia Daily

assages are known to reduce stress, anxiety, help digestive disorders, migraines, chronic pain, sports injuries, and soft tissue issues, according to the Mayo Clinic. A couple of the area businesses that offer spa services, including massages as well as manicures and pedicures, are:

Blake & Co. Opening on North Shenandoah Avenue in 2014, Blake and Co. offers spa and hair salon services. “Clients can expect an experience. We have robes, slippers and if you want, you can have a beer, wine, soda or tea,” owner Blake Pierpoint said. Yes, alcohol is new to Blake & Co. About a month ago, Blake & Co. obtained a license allowing it to serve beer, wine and champagne to clients. Some customers commented on the idea and Pierpoint pursued the license. She said she thought it would set her business apart from others. “People are loving it,” Pierpoint said.

The most popular spa service is a 60-minute relaxation massage.

Another popular offering is a 60minute prenatal massage. It helps with the discomforts and pains pregnant woman experience, such as stress on joints, backaches and cramps.

Melissa Topey/Daily

Blake & Co. offers manicures and pedicures. This is the spa’s pedicure station. with other businesses that offer spa services. “We want people to be able to afford our services while getting a higher level of experience,” Pierpoint said.

Blake & Co. 1201 N. Shenandoah Ave., Front Royal Manicures and pedicures are also of540-635-4033 fered at Blake & Co. Receptionist Website: www.blakeandco.com Jennifer Rudacille noted that anyone thinking of signing up for a pedicure should ask for the corner seat.

“You have two walls then to lean on. You get maximum relaxation,” she said with a knowing smile.

Blake and Co. offers packages for spa services, with prices competitive

SPa 122

SPA 122 was opened by Dr. Jeffrey Burns, D.D.S, and his wife Eva in 2008. Teresa Hull is the spa director. “Dr. Burns wished to offer spa

relaxation for his dental practice and to our wonderful community,” Hull said, noting that their guests have expressed a desire to have a place where they can disconnect from the multi-tasking, anxiety, responsibilities and social pressures of life.

Their most popular services include facials and massages. Hull said guests seek services that promote radiant skin and a relaxed body.

Last fall, SPA 122 welcomed Dr. James Whitney, who provides cosmetic services such as botox, dermal fillers, chemical peels and laser treat“SPA 122 provides a refuge for ments for wrinkles, sun damage, guests, providing them their own per- acne scars and other problems. sonal sanctuary,” Hull said. Guests new to the spa will find that Some of the spa services offered in- SPA 122 is committed to the wellbeing of others, Hull said, adding “It clude massages, body polishes (a body exfoliation to remove dead skin is our passion to care for our guests.” cells, producing radiant skin), wraps, SPA 122 advanced facials including facial ex- 9626 S. Congress St., New Market 540-740-3211 foliation, waxing, manicure, pediWebsite: www.spa122.com cures and makeup applications.

The Northern Virginia Daily

Health, Mind & Body 2019

The Northern Virginia Daily

Anytime Fitness offers machines and programs to stay in shape By Donald Lambert The Northern Virginia Daily

nytime Fitness has been a staple of the Strasburg community since 2008.

The gym gives residents of all ages a place to work out 24 hours a day, seven days a week and to take part in special workout programs. Alice Muellerweiss and her husband Kevin Watson have owned the gym for four years. “Kevin and I moved to Strasburg a little over seven years ago,” Muellerweiss said. “We fell in love with this place. We came out here every weekend and rode our bicycles. We lived in the Washington, D.C., area, but we realized we wanted to live here full time, and we felt it was very important to contribute to the community.” Muellerweiss and Watson then started thinking about how they could help their community.

“We thought of two things: we loved fitness and we loved wine,” Muellerweiss said. Since there were a lot of wineries in the area, I thought what Strasburg needed was a gym. We looked at memberships for Anytime Fitness and thought it was a pretty nice gym, and noticed it was for sale. The rest is history.”

Since becoming owners of Anytime Fitness, Muellerweiss and Watson have looked for ways to increase community involvement.

Donald Lambert/Daily

ABOVE: Strasburg resident Darren Alsberry works out on a running machine at Anytime Fitness. BELOW: Anytime Fitness owners Alice Muellerweiss and Kevin Watson stand in front of their gym in Strasburg. Muellerweiss said that the gym also has trainers on staff and guest trainers who come in for special events. The gym will host nutritional classes starting in February. Muellerweiss also said that the gym soon will offer spin bike classes.

“It was our desire to get out and teach people about healthy living and “We’ve found that cycling is impora healthy lifestyle,” Muellerweiss tant to the area, and we wanted to said. offer those classes to our members and the community,” she said. Anytime Fitness added on a studio

for classes including cardio and yoga. The studio also hosts classes for senior members.

“There are people who, a year ago, couldn’t pick themselves up off the floor,” Muellerweiss said. “After a year’s worth of training, we’ve got them doing things like planking for two minutes.”

Anytime Fitness has over 700 members, with some of those members being part of the Silver Sneakers program, a free fitness program for people ages 65 and older. “Last year, when we opened the capability for people to join using Silver Sneakers, we had one or two people join, Now, we’re over 100 in just the

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Health, Mind & Body 2019

said. “If you’ve not had a fitness or wellness journey, it can be sometimes very hard and very scary to get started. Sometimes, you may not know the equipment, or you’re not familiar with the different moves.” Muellerweiss said that Anytime Fitness can help new members by getting a fitness consultation with a personal trainer and work on a 30day plan. During that time, members can interact with employees and trainers at the gym to get additional help. Donald Lambert/Daily

Jeremiah Lucas, of Strasburg, gets his workout in at Anytime Fitness. last year.” With the beginning of the new year, many people have made resolutions about getting in shape and eating better. Muellerweiss encourages people who have trouble keeping to their resolutions to come to Anytime Fitness. “Change of behavior is hard,” she

“We try to find out what they like, and we try to create a plan for them to do the things they like to do, but we also try to get them in studio at least three times a week. After we get through that 30 days, we do follow-up consults to see where people are at in their plan, and it’s working for them.” Membership for the gym runs around $35 a month. Anytime Fitness is located at 100 Founders Way Suite 6, 7, 8. For more information, call 540-465-2345.

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Health, Mind & Body 2019

The Northern Virginia Daily

Local chiropractors discuss cold weather pains By Donald Lambert The Northern Virginia Daily

he cold weather months can often bring many problems, but most people don’t think about the stress on their bodies. “Cold weather pains are an issue for young and old,” said Dr. Kimberly Harman, of Shenandoah Valley Chiropractic in Mount Jackson. “My goal as a chiropractor is to improve the whole person. Chiropractic adjustments work to align the spinal column and create balance in the frame of the body. This allows greater motion and flexibility for the person, allowing their body to function and feel better, no matter what the season.” Dr. Jeremy Busch, of Performance Sport and Spine in Front Royal, said that the team he works with uses a combination of multiple techniques to help their patients: soft-tissue treatments, joint mobilization and rehabilitation.

Dr. Kimberly Harman Busch said he sees a lot of people come in with lower back and hip aches due to shoveling snow.

“That’s why we need that custom plan to get them better and get really “Not every person is the same, but good at diagnosing what’s up,” he we have things to help everyone that said. comes in,” he said. Both Harman and Busch recomWhile the winter season is still mended more exercise during the young, Busch said that he hasn’t had winter to help limit aches and pains. a lot of patients who have been in “So often, when it is cold outside, we due to cold weather aches and want to snuggle up and stay cozy, pains. but you will naturally warm up and “This year has been unique, and I also boost your metabolism with regthink a lot of that has been because ular intentional exercise,” Harman of the weather,” Busch said. “We said. “Stretching is also important, haven’t had a really big cold spell, along the same lines as exercise. and we’ve also had very limited snow Keep the body flexible, and you will to see those types of pains.” minimize those aches and pains.” Instead, Busch said he has seen Busch added, “If you get more active people who may have been battling and better conditioning, you’ll more illness caused by the weird weather than likely be able to handle your and have been dealing with achy more mechanical-based movebodies because of that illness. ments.” “We’re seeing a lot of these weird He also recommended that people kind of freak incidental traumas we put foods like fruits, vegetables and don’t see generally,” he said. “If we fish into their diet. Harman said that start seeing the snow come in, it’ll fall keeping hydrated with room temperback into that normal pattern. People ature or warm water is also important, especially during the cold, dry are deconditioned and will have to days of winter. pick up shovels.”

Donald Lambert/Daily

Dr. Jeremy Busch, left, and Dr. Jasmine Robinson of Performance Sport and Spine in Front Royal pose in their clinic. “Drinking pure, clean, filtered water will help with cellular function and thus help keep the body functioning and feeling its best,” she said. Harman also recommended adding good quality turmeric to the diet,

either adding it to food or taking supplementation. “Turmeric is a plant of the ginger family and has been shown to lower inflammatory response in some patients,” she said.

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Health, Mind & Body 2019

Valley Health’s massage therapy helps manage aches, stress By Donald Lambert The Northern Virginia Daily

any people use massages as a way to relax while others use them to help deal with stress and bodily aches.

The Valley Health Wellness and Fitness Center offers various types of massage therapy at its location in Winchester, from Swedish and deep tissue to hot stone and reflexology. The sessions last from 30 to 120 minutes. “Some people need maintenance once a month, and this type of therapy helps,” said Kathy Conneway, a licensed massage therapist with Valley Health Wellness and Fitness. “It helps get rid of daily stress.” Conneway said that massages do more for people than just making the aches and pains

go away. “Massages can help with getting rid of the seasonal blues that come this time of the year,” she said. “We’ve also found that they help people sleep better.” Conneway said they see an increase in massage sessions during the holiday season. “We see a lot of geriatric patients this time of the year if they don’t go down south to Florida or some other warm state,” she said. Massages are open for members of the Valley Health Wellness and Fitness Center and community guests.

Contact Valley Health Wellness and Fitness Center at Donald Lambert/Daily 540-536-3000 for an appointment. The center is located at The Valley Health Wellness and Fitness Center in Winchester offers massage services 401 Campus Blvd., Winchester. to members and community guests.

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Understanding depression and its triggers & symptoms

any people periodically have bad days when they just seem to be in a bad mood. When a bad mood isn’t short-lived, this might be a potential indicator of depression.

Depression is a common mental disorder that, according to the World Health Organization, affects more than 300 million people across the globe. The WHO notes that despite the fact that there are known and highly effective treatments for depression, fewer than half of those suffering from depression receive such treatments. Furthermore, in many countries, fewer than 10 percent of people with depression receive treatment.

Learning about depression and how to recognize its symptoms may compel people battling it to seek treatment for this very common and treatable disorder.

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Why do I have depression? Everyone has a bad day here or there, but people with depression may wonder why theirs are more than just a bad day. The WHO notes that depression is a byproduct of a complex interaction of social, psychological and biological factors. Exposure to adverse life events, such as unemployment, the death of a loved one or psychological trauma, can increase peoples’ risk of developing depression. Depression also may be caused by physical conditions. The WHO says cardiovascular disease can lead to depression.

What are the symptoms of depression? The Mayo Clinic notes that one in 10 people whose depression goes untreated commit suicide. That only highlights the importance of recognizing the symptoms of depression and acting once any have been identified or suspected. Symptoms can include: • Difficulty concentrating, remembering details and making decisions • Fatigue • Feelings of guilt, worthlessness and helplessness • Pessimism and hopelessness • Insomnia, early-morning wakefulness or sleeping too much • Irritability • Restlessness • Loss of interest in things once deemed pleasurable, including sex • Overeating or appetite loss • Aches, pains, headaches, or cramps that won't go away • Digestive problems that don’t get better, even with treatment • Persistent sad, anxious or “empty” feelings • Suicidal thoughts or attempts Anyone who has exhibited any of the aforementioned symptoms or even those who haven’t but suspect they might be suffering from depression should visit a physician immediately. The WHO notes there are a variety of treatments available to people who have been diagnosed with depression, and doctors will determine which might be the best for each patient. To make that determination, doctors may inquire about the duration and severity of symptoms as well as family history and whether or not the patient has a history of drug or alcohol abuse. Depression is a common mental disorder that too often goes undiagnosed. Seeking help the moment symptoms are detected or suspected can help people overcome the disorder.

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Did you know?

Experience T he Robe

Brief breaks during the workday can dramatically improve one’s ability to focus on a task. A 2011 study published in the journal Cognition found that brief mental breaks can improve focus on a prolonged task. The study’s authors tested participants’ ability to focus on a repetitive computerized task for 50 minutes under various conditions. The control group performed the task without breaks or diversions. The switch group and non-switch group memorized four digits before performing the task and were directed to respond if they saw one of the digits on the screen while performing the task. The switch group was the only group to be presented with the digits twice during the experiment, and both groups were tested on their memory of the digits at the end of the task. Most participants’ performance declined considerably over the course of the 50-minute task. However, the

performance of those in the switch group did not decline at all, as the two brief breaks to respond to the digits allowed them to maintain their focus throughout the experiment. The researchers behind the study concluded that the switch group’s performance was steady because the brain is built to detect and respond to change, and its performance will actually suffer if it must maintain prolonged attention on a single task without taking a break. Professionals with a lot on their plates may see their performance improve by taking frequent mental breaks throughout the workday.

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Stress management strategies

Stay mentally fresh during the workday nergy levels tend to ebb and flow throughout a typical workday. A cup of coffee may provide some caffeine-infused spark in the morning, but a big lunch can squash energy later in the afternoon.

day draws to a close.

function better. A stronger memory can help workers recall project details and deadlines more easily, even as the work-

Various strategies can help working professionals maintain their mental sharpness throughout the workday.

Avoid the “quick fix.” Relying on a beverage or snack to provide a quick mental boost may end up compromising your mental sharpness. Foods and beverages that are high in sugar may provide an imWaning mental sharpness as the workday mediate energy boost, but that spike is alprogresses can compromise productivity, most instantly followed by a crash that can making it more difficult for workers to com- adversely affect your mental sharpness. plete projects on time. That, in turn, can Stick to healthy snacks, such as fruits and contribute to stress. In fact, in its “2017 vegetables, and avoid late afternoon cups Stress in America” survey, the American of coffee, which studies have shown make Psychological Association found that 58 it harder to fall asleep at night, thereby percent of Americans say work is a significompromising your energy levels the next cant source of stress. day. Staying mentally fresh during a workday Take a walk outdoors. Spending some can pay a host of benefits, and the followtime outdoors during a lunch break, or ing are just a few ways to maintain mental even a quick, post-lunch stroll around the focus until quitting time. office grounds, can provide a break for the Exercise regularly. The physical benefits brain. That break can help the brain refoof routine exercise are well documented. cus, improving productivity as a result. But even the most ardent fitness enthusi- One great way to get outdoors during busy asts may not realize just how big an imworkdays is to conduct meetings outside pact physical activity is having on their when the weather permits. This gives brains. The Harvard Medical School notes everyone a chance to recharge their that exercise stimulates regions of the brains in the great outdoors, and few peobrain that release a chemical called brainple would prefer a dusty conference room derived neurotrophic factor, or BDNF, which rewires memory circuits so they can to a nearby park or picnic area outdoors.

tress is an issue that knows no geographical boundaries. The Regus Group reports that stress levels in the workplace are rising, with six in 10 workers in major global economies experiencing increased workplace stress. Workers forced to take on too much work or those tasked with performing jobs beyond their abilities might not be able to do much to quell those demands. However, they can employ various strategies to manage their stress. Embrace planning. A 2011 survey from psychologist Robert Epstein asked more than 3,000 participants in 30 countries which stress management technique was most effective at helping them overcome their stress. Epstein discovered that participants felt planning was the most effective way to manage their stress. Planning is essentially a proactive approach to managing stress and fighting it before it even starts. Smartphone apps make it easier than ever to schedule your time. Utilizing such apps or opting for the more traditional route by using a day planner can be a highly effective way to manage stress.

to it. This technique is most effective when people are mindful of their thoughts, particularly those that might be negative or stress-inducing.

Take breaks. A heavy workload may compel people to sit down at their desk and keep working until quitting time. However, that approach takes both a physical and emotional toll. Sitting for long periods of time without getting up not only increases a person’s risk for various diseases, but it also can contribute to something known as decision fatigue. Decision fatigue occurs when someone must make frequent decisions throughout the day. Without a break, such persons’ abilities to reason becomes compromised, and they may Practice cognitive reframing. end up making poor decisions Cognitive reframing is another or feeling less confident in their effective stress-management decisions, which may increase technique that involves changing the way you look at some- their stress levels. Frequent breaks, even if they’re just thing so your experience of it brief walks to get a glass of changes. Psychologists note water, can help avoid both the that cognitive reframing is efphysical and emotional effects fective because the body’s of stress. stress response is triggered by Stress affects people across perceived stress and not acthe globe. Learning to manage tual events. So by reframing the way you perceive a poten- it can make people happier in both their personal and profestially stressful event, you can change your body’s response sional lives.

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How to overcome workout boredom E ven the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym. Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies. Join a sports league. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great exercise and opportunities to meet other fitness-minded people. If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days.

Take along your tablet. Many fitness facilities now include WiFi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise.

Periodically change your regimen. It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise. Set new goals. Boredom with a workout regimen sometimes creeps in because

people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the

end of your stick. Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.

Strategies to control appetite

Banish belly fat and improve cardiovascular health

he way to a person’s heart may be through his or her stomach in more ways than one. Doctors have tied heart health to the abdomen, and having extra pounds around one’s middle can be detrimental to cardiovascular well-being.

Fiber-rich vegetables produce feelings of fullness. By eating them before other portions of a meal, people can avoid overeating.

unger can be a formidable foe, especially for people attempting to lose weight. When hunger strikes, various appetite-control strategies can help people avoid overeating or eating during those times when boredom is more to blame than an empty belly.

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side dishes, many people tend to eat them only after they’ve eaten their main courses. That can contribute to overeating. Fiber fills you up, so by eating the high-fiber portions of your meal first, you’re less likely to overeat before your brain receives the signals that your stomach is full. Consider eating vegetables as an appetizer or, if the entire meal is served at once, clear your plate of vegetables before diving into the main course or other side dishes.

Eat slowly. When a person eats, a series of signals are sent to the brain from digestive hormones secreted by the gastrointestinal tract. These signals produce a feeling of pleasure and satiety in the brain, but it can take awhile for the brain to receive them. By chewing slowly, people can give the signals more time to reach their brains, potentially preventing them from overeating. Drink water. Perhaps the best, and least expensive, way to control appetite and Choose the right snacks. The right ensure you don’t overeat is to drink more snacks can make it easier to eat more water. A 2010 study funded by the Instislowly. Instead of reaching for potato tute for Public Health and Water Rechips or pretzels, both of which can be eaten quickly and picked up by the hand- search that included 48 adults between the ages of 55 and 75 found that people ful, choose snacks that are both healthy and require a little work. Carrots dipped in who drank two eight-ounce glasses of water right before a meal consumed 75 to hummus or baked tortilla chips with low90 fewer calories during the ensuing meal fat salsa or bean dip are low-calorie than study participants who did not consnacks that also require some work besume water prior to their meals. Over the tween bites. The time it takes to dip becourse of 12 weeks, participants who tween bites affords more time for the drank water before meals three times per digestive tract to release signals to the day lost roughly five pounds more than brain that you’re full. those who did not increase their water inReach for fiber first. Another way to take. conquer hunger without overeating is to

reach for fiber before eating other parts of Controlling appetite does not have to be a complex undertaking. In fact, some of the your meal. Vegetables are rich in fiber, simplest strategies can be highly effective. but since veggies are often served as

Excess visceral fat in the belly, something doctors refer to as “central adiposity,” may have potentially dangerous consequences. While the link between belly fat and heart health has long been associated with men, women may be even more vulnerable to the adverse health effects of belly fat. A study published in March 2018 in the Journal of the American Heart Association examined 500,000 people between the ages of 40 and 69. Participants had their body measurements taken, and then were kept track of for heart attack occurrence over the next seven years. During that period, the women who carried more weight around their middles (measured by waist circumference, waist-to-hip ratio or waistto-height ratio) had a 10 to 20 percent greater risk of heart attack than women who were just heavier over all.

has been tied to an increased risk of coronary heart disease. In 2015, a study published in the Annals of Internal Medicine found that normal-weight people with excessive belly fat had a higher risk of dying of heart disease or any other cause compared with people without central obesity. The online health and wellness resource Medical News Today says doctors determine belly fat to be a problem when a woman’s waist measures 35 inches or more and a man’s 40 inches or more. MRIs also can be used as a fat analyzer and will be judged on a scale of 1 to 59. A measurement of 13 and under is desireable.

The Mayo Clinic advises that poor diet and fitness habits can contribute to belly fat. As people age, they may have to make Belly fat is particularly dangermore drastic changes to their ous because it doesn’t just indiets and exercise regimens to clude the insulating, or counteract changes in their mesubcutaneous, fat under the skin. It is largely visceral fat that tabolisms. Eliminating sugary also surrounds the organs in the beverages, watching portion sizes, counting calories, doing abdomen. Harvard Medical School reports that visceral fat is moderate aerobic activity daily, and choosing healthier foods metabolically active and has been strongly linked to a host of can help tame visceral fat. Also, doctors may recommend those serious diseases, including heart disease, diabetes, cancer, who are stressed to try stressand dementia. Visceral fat is like busting techniques, as stress also may be tied to excessive an endocrine organ that sebelly fat. cretes hormones and a host of Belly fat should not be overother chemicals linked to dislooked, as its presence can eases that can affect adults. One substance is called retinol- greatly increase a person’s risk binding protein 4 (RBP4), which for various diseases.

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3 tips to overcome everyday aches and pains

ain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain.

repetitive activities. If tendinitis flares up, take some time away, icing any sore areas, wrapping them in bandages, and elevating them while resting. Athletes rarely want to sit on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis.

Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of ing aches and pains, should consult their physieveryday aches and pains cannot be overcome. cians about which exercises they should do and 1. Begin a well-rounded exercise regimen. which they might want to avoid. Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and helps build a strong core. A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with exist-

3. Recognize your body may develop some limitations.

2. Employ RICE. RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between rounds of golf or other competitive and/or

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Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training. But they may need to scale back on the intensity with which they perform such activities. Doing so can prevent the kinds of muscle strains associated with aging. Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.

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Topics to discuss before going under the knife

any people will find themselves on a surgeon’s table at one point or another. Professional athletes who get injured frequently and, of course, surgeons may be accustomed to the surgical wings of hospitals, but the general public has no such familiarity. Perhaps due to that lack of familiarity, many people are nervous before an impending surgery. Asking the right questions prior to the procedure can calm those nerves and help people approach pending surgeries with confidence rather than fear. Anesthesia Much of the fear people have in regard to surgery surrounds anesthesia. Few people want to be put completely under, but some surgeries may require that. General anesthesia affects the entire body, and this is the type administered during surgeries that require patients to be unconscious. Regional anesthesia affects a large area of the body, while local anesthesia only numbs a small part. Knowing which type of anesthesia will be administered during a surgery can prepare patients and their families in advance, and may even calm nerves. Length of surgery

Patients and their families often want to know how long surgeries will last. Patients should discuss this with their physicians and surgeons, especially if family and friends will be in the waiting room while a surgery is performed. If surgeons note there’s a possibility that a surgery will be extended after it begins, patients should let family and friends know this, even if they don’t want to worry them. People in the waiting room will grow concerned and fearful, possibly unnecessarily, if a surgery is not completed within a certain amount of time.

Pain

Pain might be a side effect of surgery. Knowing this in advance won’t raise alarm bells if patients are discharged and begin to experience

pain upon arriving home. Ask surgeons if pain is a side effect of your surgery, and where than pain is likely to be felt and for how long. Many people are prescribed opioids to address pain after surgery, but such medications can be addictive. Ask about opioid alternatives, as well as any non-prescription relaxation techniques or therapies that may help manage pain. Blood clots Pain is not the only potential side effect of surgery. Some surgeries can increase patients’ risk of developing deep vein thrombosis, a type of blood clot that can travel to the lungs and block blood flow. Sometimes referred to as DVT, deep vein thrombosis can be deadly, though it’s often treatable when caught quickly. Certain factors, including age, whether or not you’re a smoker and a history of clots, can increase a person’s risk of developing DVT after surgery. Blood thinners may be prescribed as a precautionary measure. These are just a handful of topics to discuss with a physician prior to surgery. Patients should not hesitate to ask as many questions as they need to before going in for surgery.

CRAIG A. ZUNKA D.D.S, F.A.G.D, F.A.S.C.D.

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Another reason to quit smoking

GRACIOUS SENIOR ASSISTED LIVING

moking has been linked to many different illnesses. It’s widely known that cigarette smoke can impact respiratory and cardiovascular health, but there may be a new reason to quit, particularly for those plagued by chronic inflammation. Researchers at Sweden’s Umea University, in collaboration with researchers in the United States, found that nicotine strongly activates immune cells to release DNA fibers decorated with pro-inflammatory molecules called neutrophil extracellular traps, or NETs. Continuous exposure to NETs can harm tissues and may explain why smokers are vulnerable to inflammatory diseases. NETs have been implicated in several inflammatory diseases, such as arthritis, cancer

and small vessel vasculitis. This evidence presents yet another reason why people should quit smoking and avoid secondhand smoke, or never begin smoking at all.

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How to improve circulation

he human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body. In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a byproduct of another serious health issue. According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs. Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery disease may experience different symptoms than someone whose circulation has been compromised by diabetes. Because issues affecting the circulatory system are complex, it’s important for men and women to

learn how to address such issues if they suspect their systems have been compromised. Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will confirm if patients are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that’s causing their poor circulation.

lose weight and maintain healthy weights going forward.

Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardioIf necessary, lose weight and keep it off. Obe- vascular disease. A low-impact exercise, yoga can sity is one of the conditions that can contribute to compress and decompress veins, potentially improving circulation. It takes time to master yoga poor circulation. So many people who are diagpositions, but even beginners who cannot fully nosed with poor circulation may be advised to lose weight and keep the weight off once it’s been perform poses during a yoga regimen can benefit from doing the exercises to the best of their abililost. A 2009 study published in the International ties. Journal of Cardiology found that losing weight helped obese women improve their circulation. A Poor circulation is a byproduct of various condihealthy diet that includes fish like salmon that is tions. Once a condition has been diagnosed, patients can help themselves by taking various steps high in omega-3 fatty acids, which have been to improve their circulation. shown to improve circulation, can help people

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How to lose weight after a thyroid condition diagnosis

eople diagnosed with an underactive thyroid condition may have to make several changes to their lifestyles to feel well and maintain a healthy weight.

Christian Nasr, MD, an endocrinologist with the Cleveland Clinic, advises his patients to wait a few weeks before exercising so that their condition is controlled with medication. After that waiting period is over, gradually easing back into exercise can help with the fatigue and weight gain that may not abate with thyroid medications.

tial for a person finding it difficult to control his or her weight due to a sluggish metabolism.

Additional benefits of exercising are improved mood and reduced inflamThe thyroid is a tiny gland located in mation. Exercising can release enthe neck that produces a hormone to dorphins into the body to help fight regulate oneâ&#x20AC;&#x2122;s metabolism, or the off depression. Also, researchers process that converts what a person from the University of California-San eats and drinks into energy. With hyDiego School of Medicine found a pothyroidism, also known as an unThe online health resource Everyday single 20-minute session of exercise deractive thyroid, production of that Health advises a program of low-imwas enough to trigger something thyroid hormone is insignificant, repact aerobic exercises and strength with thyroid conditions can be troucalled sympathoadrenergic activasulting in a dramatically slower metraining. The aerobics will raise the blesome, but many people with thytion, which suppresses the productabolism. heart rate without putting too much roid issues struggle most with weight tion of monocytic cytokines in the pressure on the joints. These exerThe endocrinology health site Engain and their inability to keep weight body that produce an inflammatory cises include using a stationary bicydocrine Web estimates approxioff. The president of the American cle or a low-impact elliptical machine. response in the immune system. mately 10 million Americans have Association of Clinical EndocrinoloPilates and gentle yoga can improve That means exercise can keep inhypothyroidism. The reasons the thy- gists, R. Mack Harrell, MD, says to roid gland falters vary. But the symp- first visit a doctor, who can determine core muscles and help alleviate joint flammation in check. pain as well. toms may include fatigue, weakness, if a synthetic thyroid hormone medHypothyroidism is a common condiweight gain or increased difficulty tion that produces various unwanted Incorporating strength training into a ication can help. Regular exercise losing weight, hair loss, muscle side effects. However, with proper workout can help build muscle mass, also can be an important part of the aches, depression, and irritability. care and exercise, many symptoms strategy to lose weight and manage which burns calories, even when a other hypothyroidism symptoms. person is at rest. That can be essen- can be managed effectively. Each of the side effects associated

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Explore the benefits of HIIT

any new programs are available at fitness centers that allow fitness-minded individuals to test their mettle. Recently, one of the more popular fitness regimens is HIIT, and itâ&#x20AC;&#x2122;s probably available at a fitness center near you.

alternate between the working and recovery periods.

HIIT workouts can be effective at boosting metabolism and helping people burn calories faster. They also help to develop physical endurance. The science behind the workouts has to do with HIIT is an acronym for High Intensity Interval EPOC, or excess post-exercise oxygen consumpTraining. The American College of Sports Medicine says HIIT held steady among the top fitness tion. The fitness lifestyle resource Daily Burn says trends for 2017. The crux of HIIT is sustained, in- that HIIT will help burn more fat and calories than regular steady workouts because EPOCâ&#x20AC;&#x2C6;is an tense exercise followed by active recovery periods. WebMD says that HIIT can be used with any oxygen shortage in the body that occurs during type of cardio workout, including rowing, jumping the intense portions of the HIIT workouts. During recovery, the body will ask for more oxygen, creatrope, stair climbing, and more. Many gyms also build programs around HIIT that may include â&#x20AC;&#x153;boot ing an afterburn and a metabolic disturbance. The fitness guide Fitness Blender states that the incampâ&#x20AC;? workouts that utilize equipment or body tense training will result in the body burning caloweight exercises to burn calories. ries at a higher rate for up to 48 to 72 hours after A typical HIIT training sessions lasts about 30 minutes. Workouts are performed at 80 to 90 per- exercising. cent of a personâ&#x20AC;&#x2122;s maximal heart rate, which is the People may see greater results by doing HIIT workouts three times a week for half of the duranumber of times the heart will beat in a minute tion than they would if they were performing more without overexerting itself. Recovery periods are not entirely rest. They tend to be shorter than ac- typical workouts more frequently. For those whose tive periods, and come in at around 40 to 50 per- schedules are already jam-packed, HIIT can be a more efficient way of exercising. cent of the maximal heart rate. The workout will

HIIT requires a strong baseline fitness level, so beginners or those who have been out of the gym for some time are urged to start slowly. Also, since HIIT causes high demand on the heart and respiratory systems, so itâ&#x20AC;&#x2122;s essential to discuss the regimen with a doctor to find out if HIIT is a smart choice depending on your medical history. Those considering participating in HIIT workouts are urged to discuss the possibilities with a knowledgeable trainer at a neighborhood gym.

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Nighttime snacking best bets

alorie-conscious individuals may wonder if eating at night or after a certain time can derail their diets and fitness regimens. The jury is still out on whether eating at night can pack on the pounds or not, with various health recommendations contradicting one another. However, if one does choose to snack at night, there may be a smart way to do so.

Eating Disorders indicates that when food is consumed late at night the body is more likely to store those calories as fat and gain weight rather than burn it off as energy. Certain animal studies show that food is processed differently depending on the time of day it was consumed.

But what is a person to do when hunger pangs hit at night and one The U.S. Department of Agriculture’s fears that their rumbling stomach may Weight Control Information Network interrupt their sleep? According to the says that a calorie is a calorie no mat- nutrition and fitness experts at MyFitter when it is consumed. That means nessPal, powered by Under Armour, it doesn’t matter if calories are constick to a snack that is between 100 sumed in the morning, afternoon or and 200 calories. Choose a food that evening. It is how many are conis high in protein, fiber or healthy fats, sumed and the amount of physical which will be more likely to keep a activity individuals perform that will af- person satiated throughout the night. fect their weights. Conversely, the Apples and peanut butter, string Academy of Nutrition and Dietetics cheese and fruit, or whole grain says they’re not sure if a calorie is a crackers and Greek yogurt can be calorie no matter when it is conhealthy, satisfying nighttime snacks. sumed. Their research and data from Avoid sugary, calorie-dense foods, the University of Pennsylvania School which may be hard to digest and can of Medicine’s Center for Weight and compromise sleep quality.

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