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2 Saturday, October 24, 2015
Health & Wellness
Northern Virginia Daily
How to overcome excuses and commit to working out taying healthy requires a daily commitment. It is not always easy to get out of bed for those earlymorning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years.
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Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.
Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services recommends the average person get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute ses-
sions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative.
you make a predetermined number of visits in a given time span or use an in-network gym.
Excuse #2: I’m too out of shape. Getting back into
same routine day in and day out can be monotonous. That’s why it is important to vary your exercises and try new things. If you’re usually on the machines at the gym, try a group class instead. Enlist a friend to come along and it can make the workout more interesting.
shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels. Starting slowly and building up intensity can help spur endurance and results.
Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if
Excuse #4: Working out is boring. Performing the
Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized. Working out regularly promotes good mental and physical health. It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.
Staying on track with a BFF - Best Fitness Friend It is important to choose the best fitness friend. Use care to find someone who here are fitness apps, planners, and trackers but the absolute best has similar goals and commitments. If your goals are very different from their challenger and motivator to get fit is a fitness friend. This is the friend goals or if you have greater commitment than your friends, you may find you can count on to tell you that you are awesome, as well as you are slack- this relationship will hold you back or sabotage your pursuit to a healthier ing – and pick up the pace! lifestyle. It is very important to find How hard is it for you to stay motivated someone with a similar fitness level – if to stay on a healthy track? Big time someone has a radically different fitness hard – there are so many things we are level than you - you could be held back balancing in life, whether it is work, or pushed too hard, even injured. family activities, friends, social events, and the list continues ...it is very easy to Set yourself up for success: your BFF slip that workout to the right, then slips (Best Fitness Friend) should have similar goals and fitness level and is totally again, and again until weeks and months go by and you forget complete- committed to getting to a healthier place. Once you have chosen your BFF, ly the importance of good health. create a schedule and stick to it. It is How often have you said, “I will eat much harder to cancel when a defined better tomorrow.” Tomorrow comes, schedule is in place. then the next tomorrow until you convince yourself that what you are eating Best Fitness Friends: just “cannot be that bad, right?” People Motivate: You will drive one more achieve greater success in health and rep or set, push one more step or mile wellness goals when accompanied by a when you are with your friend. Don’t buddy – a fitness friend. give up on each other! There are days Alice Muellerweiss and Kevin Watson
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when one of you will need a little more motivation than the other!
things a bit. Yoga, PiYo, boot camps, Zumba…all are great fun and integrate Achieve: Can you say, we are com- nicely into a workout schedule to petitors? You will work out harder when increase flexibility, strength and cardio competing with each other. Set the bar health. After a class or gym session, higher – goals and daily objectives that have coffee, breakfast or brunch. are a tad harder to reach will ensure a Share: Carpool, share babysitters or a little push or deep reach from within meal to reduce costs. Talk to a personal from both of you and achieve better trainer about taking on the two of you at results. a reduced individual rate (the trainer Accountable: Best Fitness Friends makes more $ from two clients in the help each other stay accountable. It is same amount of time). Talk about your not easy to skip a workout if you are goals, encourage each other, even if you meeting a friend at the gym! If you are are sore post workout! working on eating more nutritionally, you can share your food journal. Track So get out there and find a BFF – or two! Find that person who will help each other’s progress to goal achievement – adjust as needed and encourage you and hold you accountable in your each other to stay the course. journey to a healthier place. Find that Explore: Together you will test those person whom you want to help get to a healthier place. Find that person to help “intimidating pieces of equipment” or the “new group classes” – everything is CELEBRATE YOUR ACCOMPLISHless scary with a BFF. MENTS! Don’t wait until tomorrow – Play: Fit the fun into your workout – take action today to find a BFF! Alice Muellerweiss and Kevin Watson group fitness classes are a fun way to co-own Strasburg Anytime Fitness. get a good workout and change up
Health & Wellness
Northern Virginia Daily
Saturday, October 24, 2015
3
Why Would Organizations Promote Wellness? Alice Muellerweiss and Kevin Watson
besity, tobacco use, and stress are three of the most significant health hazards facing Americans in the workplace. People spend the majority of their waking hours at work – which is why the workplace is the ideal setting to help people get to a healthier place.
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Employee wellness programs help people build positive health habits to live a healthier and happier life. Years ago, organizations focused primarily on the fitness part of wellness. Some may have provided an hour or two a week to participate in physical activity, such as running, weight training, or group fitness classes. Some organizations built gyms inside their work structures, while some negotiated lower fees at nearby fitness facilities. Today, organizations are moving toward a more holistic definition of wellness incorporating aspects of employee well-being. Wellness programs include much more than the physical aspect of fitness. These programs include nutrition programs supported by healthy options in the organization’s cafeteria and vending services. It may include biometric screening to help identify health issues before they become debilitating problems, as well as weight loss and smoking cessation programs. Some organizations now include stress reduction and financial management programs – recognizing the importance of the overall well-being of the employee.
when at home. Employers who have wellness programs may see many benefits. While employers want to reduce health care costs, they also care about their employees. Organizations with wellness programs are often seen as employers of choice by their employees and those they desire to recruit. These same organizations see an improvement in their overall bottom line making these organizations more profitable – employees are engaged and motivated on the job, they take fewer sick days and overall stress is reduced.
mote healthy choices in packed lunches from home or at local restaurants. Offering nutrition classes or hosting commercial weight loss programs at work, such as Weight Watchers have been successful in organizations. Establishing smoke free work environments helps to ensure employees are breathing safe and healthy air. Organizations may consider including smoking cessation programs as part of the company insurance plan.
Stated plainly – employee obesity, tobacco use and stress increase costs significantly for employers. In terms These programs are win-win, for the of absenteeism, presenteeism (lost proemployer and employees. When ductivity while at the workplace due to wellness programs are offered Staying healthy and productive in the poor health), and direct medical costs employees feel valued, cared about, workplace and beyond will help you and engaged in their organizations. live happier. Make your organization a – obese employees can cost employers up to 60% more annually than normalThey are empowered to make the great place to work! Establishing an changes necessary to create a healthi- organizational wellness program weight employees. Studies have er lifestyle and supported while at shown that employees who use tobacco begins with leadership support and work. When supported at work, the employee input. Start small, get mov- may cost employers close to $6,000.00 healthy behavioral changes made on ing – indoors or outdoors; and have annually due to increased absenteeism, the job are much easier to reinforce healthy options in the cafeteria or pro- presenteeism (including the cost of
smoke breaks), and direct medical costs. Finally, studies have shown that workplace stress is linked to many different unhealthy habits such as over eating, alcohol use, gambling, smoking, shopping, back pain and certain cancers and infectious diseases. Employees who don’t smoke, aren’t obese, and aren’t overly stressed at work certainly also face challenges. However, they essentially have a head start when it comes to facing their challenges when compared to their obese, smoking, stressed counterparts. Employees who may be overweight, smoke or are stressed at work can reap tremendous benefits by addressing their issues. They can take charge of their lives; have more energy, perform better at work – and at home – while generally just feeling better and having a more positive outlook on life each and every day. Alice Muellerweiss and Kevin Watson co-own Strasburg Anytime Fitness.
4 Saturday, October 24, 2015
Health & Wellness
Northern Virginia Daily
Health benefits of meditation editation is often trumped as a means to reducing stress and restoring healthy function in the body. While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers.
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to specific situations. The following are a few ways to put mindful meditation to use.
The Mayo Clinic says that anyone can practice meditation. A cost-effective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life. Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction.
Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease.
Various studies show that meditation can be associated with improvement of a variety of issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds
Some experts also say that meditation can decrease metabolism and improve breathing. Meditation may Reduce blood pressure: The stress-boosting proper- be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not ties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind difficult to learn, but it something that requires pracBody Medicine attribute this to the increase of nitric tice to master.
Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of cognitive function decline as one ages.
Stimulate the immune system: A study published in the journal Psychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively.
oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.
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Northern Virginia Daily
Health & Wellness
Saturday, October 24, 2015
5
Common yoga poses to know T
he popularity of yoga has grown considerably in recent years. Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world.
For those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time. Chair pose: This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels.
Child’s pose: This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground. Downward-facing dog: This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should be straight and the tailbone should be pulled away so your body forms a “V� shape.
important than having straight legs.
Mountain pose: Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses.
Tree pose: Tree pose is an introduction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.
Warrior one: This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.
Warrior two: Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the floor. Turn the head and look out over your arm in the direction you are facing. Various poses may be covered in beginner yoga classes, and beginners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slowly and breathe when working through these poses; consult with a yoga instructor to help develop proper form.
Forward fold: When performing a forward fold, you are bending over from the waist. Having a straight spine is more
In downward-facing dog, the key is to have a straight back and elongate the spine.
6 Saturday, October 24, 2015
Health & Wellness
Tricks to eat less E
xercise and healthy eating are the main components to shedding pounds and maintaining that weight loss over the long haul. Although bodies and dietary needs vary from person to person, medical professionals typically advise adults to consume a certain amount of calories per day to maintain long-term health.
The National Health Service advises the average adult male needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. Reducing caloric intake slightly can serve as a catalyst to losing weight. A healthy weight can reduce the risk of certain diseases and conditions, such as diabetes, heart disease and arthritis-related joint pain. Men and women will find there are dozens of diets designed to help people eat less, and some of these may be more manageable than others. There also are additional strategies people can take to curb unhealthy eating habits, which can contribute to weight gain.
Using a smaller plate that is filled with food can trick the brain into thinking it ate a larger meal, helping diners to eat less as a result.
Dole out portions in advance. When eating meals or snacking, pre-select portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and you probably won’t miss the extra food.
Start with a protein-fueled breakfast. Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein laden foods for breakfast, rather than simple carbohydrates, may suppress appetite throughout the day. Choosing an omelet over a bagel might make a real difference.
Drink more water. Dehydration Don’t eat while distracted. symptoms can mimic the symptoms of hunger. Before reaching for a snack, try a tall glass of water. Also, consume water before a meal and you will be less likely to overeat.
Eating while involved in an important conversation or while watching an engaging television program can divert attention away from how much you are eating, so stay focused on the amount Use a smaller plate. It’s possible of food you’re eating. to trick the brain into thinking you’re Know food weaknesses. If eating more than you really are by you’re a sucker for ice cream, don’t reducing the size of your plate. A full stock it in the freezer. If you tend to plate sends the signal that you’re eateat as a coping method to stress, look ing a lot. for a healthier way to relieve that anxiety, such as exercise. Recognizing and may cause you to overeat. Focus on the eliminating foods that may encourage poor eating habits can help you eat less. bites you take and savor each one. Slowing down also will help you rec- Overeating can be curbed by taking a ognize when you are satisfied and can few simple steps that are as effective put down your fork. as they are easy.
Eat slowly. Rushing through a meal
Northern Virginia Daily
What is clean eating all about? lean eating is a growing trend among people focused on health and wellness. A relatively simple concept of selecting foods that are minimally processed, clean eating intends to instill a greater understanding of the pathway between a food’s origins and the final products that end up on grocery store shelves and dinner nutrition at Columbia University, advises that not all food processing is bad. tables. Processing is sometimes necessary to Choosing whole or “real” foods that prevent pathogens that can lead to illare as close to their natural forms as possible is a staple of clean eating. The ness. For example, pasteurizing milk is availability of convenience food prod- a processing method, but one that is ucts has never been greater, and not all necessary to stop the proliferation of bacteria. Even steaming foods is propackaged foods are unhealthy. But clean eating encourages consumers to cessing in some form, but it is not on be more aware of the ingredients in the par with some of the overly processed foods available. foods they eat while selecting those
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foods that are minimally processed. Many foods designated as “clean,” including vegetables and fruits, whole grains, free-range meats, low-fat dairy products, unsalted nuts, and whole seeds, are straight from the farm. Another component of clean eating is eliminating or greatly reducing the consumption of refined sugar. Many health experts advise that refined sugar is a large contributor to unnecessary calories. Many people can get all the energy they need by consuming foods with natural sugars.
The benefits to clean eating are numerous. Increasing intake of fruits and vegetables can boost your immune system and serve as a nutritious way to maintain a healthy weight. Clean eating may help you become more conscious of everything from meal ingredients to portion sizes.
Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and If an ingredient list includes names you limit sugar and salt intake. Opt for cannot recognize or if the natural form fresh herbs and spices to season food. Over time you can make other changes. of the food has been changed (i.e. removing the bran from whole grains), Adopting a clean-eating approach to it cannot be included in a clean-eating their diet is a great way for men and women to start living healthy lifestyles. plan. Also, foods that have a lot of additives, including salt, sugar and fat, Speak with a doctor or nutritionist about healthy and effective ways to are not classified as clean. transition to clean eating. Jessica Fanzo, assistant professor of
Northern Virginia Daily
Health & Wellness
Saturday, October 24, 2015
7
Safe and healthy ways to shed those extra pounds aintaining a healthy weight is a great way to avoid sickness and disease. According to the Obesity Education Initiative, sponsored by the National Institutes of Health, as people become overweight and obese, their risk for developing a host of ailments, including coronary heart disease, type 2 diabetes, certain cancers, and hypertension, increases.
promises to produce slimmer waistlines in a matter of days or weeks. While such diets might actually be able to deliver on their promises, shortterm diets rarely lead to long-term weight loss. When attempting to lose weight, men and women should want to shed pounds and keep those pounds off. Short-term diets may require dieters to make unreasonable sacrifices to produce rapid weight loss. But such But the consequences of being overweight or obese are not only physical. sacrifices can rarely be made over the Psychological side effects like anxiety long-haul, and doing so might even be and low self-esteem have been linked unhealthy. Approach your diet as a to overweight and obesity as well. With long-term commitment that requires a lifestyle change, not temporary and such serious consequences linked to difficult-to-maintain restrictions. being overweight, it’s no wonder so many men and women are looking to Eat only when you’re hunshed pounds. gry. Eating only when you’re hungry As adults embark on their weight loss may sound obvious, but many people journeys, they can expect to encounter eat as an emotional response to diffia host of “miracle” solutions to weight cult situations, while others may eat as loss that will promise skinnier waista way of dealing with boredom. If you lines seemingly overnight. But the best routinely respond to stress by eating, way to lose weight is to do so safely find a healthier way of coping, and nutritiously. whether it’s going to the gym for a Avoid short-term diets. Many workout or taking the dog for a walk. adults know someone who has experi- In addition, don’t respond to boredom ence with a “get-thin-quick” diet that with food. If boredom is setting in,
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Did you know? Earbuds enable music lovers to enjoy their favorite tunes uninterrupted and without distracting others around them. People often use earbuds while commuting to work, at the gym and even at home. But according to hearing aid manufacturer Belltone, noise-induced hearing loss can occur by using earbuds at a high volume for extended periods of time. Earbuds can put audio signals close to the inner ear, which is the equivalent of boosting it by nine decibels. Even moderately high volume can cause hearing loss. It’s important to keep the volume low and to take frequent breaks when using earbuds. Keep earbud volume below 60 percent and wear them for no more than 60 minutes per day.
the formula to healthy and sustainable weight loss. Adults looking to shed weight also must commit to routine exercise if they want their weight loss to be both healthy and lasting. Men and women, especially those people Eat at home. Even though many who are considerably overweight, should take things slowly at first, gradrestaurants now provide calorie inforually committing to more vigorous mation on their menus, dining out does exercise as they lose weight and their not afford adults the opportunity to body grows more acclimated to daily control their diets as much as eating at exercise. home does, as dieters can control each Losing weight can be difficult, but and every ingredient that goes into adults who commit to healthy and their meals when eating at home. nutritious weight loss are more likely Don’t forget to exercise. A to lose weight and keep the weight off healthy, low-calorie diet is only half than those who look for quick fixes.
pick up a book or call a friend and plan an activity together. You may be surprised to learn how much weight you can lose when you limit eating to only those times when you are truly hungry.
8 Saturday, October 24, 2015
Health & Wellness
Northern Virginia Daily
How to avoid unhealthy habits at the office ccording to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many professionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health.
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Staying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health.
Get out of your seat. Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the computer screen. Get out of your chair, walk around the office and get the blood moving in your body.
her in person. Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air.
Pack your lunch. Bringing
Disinfect surfaces often.
lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine.
Oftentimes, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfaces. You also can wipe off door handles and knobs around the office if you want to be proactive.
Take frequent breaks. Stale air inside an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension. Use every opportunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or
Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue. It’s not difficult to remain healthy at work. Breaks, exercise and watching what you eat can help.
Did you know? Fitness boot camp classes are growing in popularity at fitness facilities across the country. This type of group physical training, which may take place indoors or outside, employs personal trainers and sometimes former military personnel as instructors. The regimen is designed to build strength and endurance through intense group exercise intervals. Classes may run 30 minutes to one hour in length. Many classes include some form of fast-paced cardiovascular exercise, along with a series of strength-training elements, like using dumbbells or the resistance of one’s own body weight. Flexibility exercises or stretching may be part of the classes, borrowing elements from yoga and Pilates. Although the boot camp class gets its name from military training drills, it’s not about being yelled at or receiving negative reinforcement from instructors. Many people enjoy these classes because they allows participants to compete against one another, competition that many people feel encourages them to do their best.
Northern Virginia Daily
Health & Wellness
9
Saturday, October 24, 2015
How to make your exercise routine more eco-friendly dopting a more eco-friendly lifestyle can promote personal health and benefit the planet at the same time. Many people already living environmentally conscious lifestyles may think they have exhausted the ways in which they can reduce their carbon footprints, but it never hurts to explore new opportunities to help the planet.
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Exercise is one area of everyday life that men and women may overlook when seeking ways to reduce their carbon footprints. Physically active men and women can take several easy steps to make their workout routines more eco-friendly.
biodegrade. When incinerated, such bottles produce toxic fumes that contribute to air pollution. Before your next workout, purchase a reusable water bottle you take with you to the gym or along Drink from reusable bottles. can with you when exercising outdoors. Men and women must stay hydrated dur- Reusable bottles even pay for themselves ing their workouts, but how they go over time, saving you the cost of buying about that can have a significant impact a new water bottle before each workout. on the environment. According to ValleyWater.org, bottles used to package Recycle your old athletic shoes. Nike’s “Reuse-a-Shoe” program water take more than 1,000 years to
grinds down old athletic shoes and turns them into new places to play, whether it’s a track, basketball court or playground for youngsters. The program has thus far turned 28 million pairs of old shoes into roughly 632 million square feet of play surfaces. That’s 56 million sneakers that otherwise would have found their way into landfills, where they would have taken years to biodegrade.
Upgrade your home gym equipment. If you exercise at home, look into new exercise equipment that generates its own electricity. Companies like SportsArt (www.gosportsart.com) produce exercise equipment, including cycles and elliptical machines, that harness the power of human energy. When plugged into a power outlet, the human energy generated by using the products converts into utility-grade electricity. An added bonus of using such equipment is
the energy savings on monthly utility bills. If you exercise at a commercial gym, encourage the gym’s owners to explore eco-friendly equipment.
Bring your own towel to the gym. Many people like to use towels during their workouts to wipe off excess perspiration. If you are prone to sweating, bring your own towel along rather than making use of the towels provided by your gym. This allows you to reuse the towel for a handful of workouts before you need to wash it. When you use a towel provided by the gym, you no doubt place it in the hamper before leaving the building. That towel is then washed whether it needs to be or not, potentially leading to unnecessary energy consumption. Workout routines can be altered to benefit the environment, and many of these alterations are simple.
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• Diabetic Retinopathy including bleeding complications and Macular Edema • Age-related Macular Degeneration - Both Wet and Dry Forms • Retinal Vein Occlusions • Floaters & Flashes • Retinal Tears & Detachments • Hereditary Retinal Degenerations • Inflammatory Diseases of the Retina • Macular Puckers & Macular Holes • Macular Edema • Choroidal Nevi & Melanoma
Health & Wellness
10 Saturday, October 24, 2015
Northern Virginia Daily
Embrace an active outdoor lifestyle
lue skies and warm weather entice people to enjoy the great outdoors. For many people, few things are more enjoyable than soaking up some rays and breathing in some fresh air.
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Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.
because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer plenty of places to walk and hike.
When hiking, it’s best to go in pairs. In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries. Leave a map and plot out where you will be, As the seasons of warm weather return, especially if hikes take you off the beatthose itching to get outside can explore en path. Remember to pack a portable these entertaining outdoor activities. snack and plenty of water. And when out in the sun, apply sunscreen and HIKING reapply as needed. Thousands of miles of hiking trails BIKING crisscross North America. These trails include rough and rugged paths blazed Biking is another outdoor activity ideal across natural areas and long-distance for people of all ages and athletic abilitrails that stretch over portions of the ties. Once you’ve learned to ride a bicycountry. From the Appalachian Trail in cle, that ability stays with you, whether friendly in recent years, clearing space the East to the Bigfoot Trail in the west, you ride a bike each day or haven’t for biking paths and lanes even in the hikers and nature enthusiasts have plen- taken one for a spin in years. busiest metropolitan areas. And mounty of trails to tread. Many towns and cities across the countain bikers still have plenty of trails to Hiking is a great outdoor activity in part try have become much more biketraverse as well.
Did you know? A recent study authored by education and psychology experts in Australia suggests that kids are spending far more time looking at screens than the two hours recommended by the American Academy of Pediatrics. Published in the journal BMC Public Health in early 2015, the study surveyed more than 2,600 Australian students between the ages of eight and 16 to determine how much screen-based media use, or SBMU, kids were averaging each day. SBMU included television viewing, computer usage and video game playing. The study determined that 45 percent of eight-year-olds and 80 percent of 16-year-olds were exceeding the recommended two hours of screen time per day.
horse of your own, as riding schools and stables will have animals you can work with.
Remember to wear the right clothing, including long pants and boots, for ridCheck that your bike is in good working ing. A hat can shade you from the overorder and that the chain is freshly oiled. head sun, while a helmet is adviseable for people new to the sport or those Take your bike to a local cycling shop for a tuneup if necessary. Verify the fit who want added protection. of helmets, especially on children who Always arrive early so that you can may have grown since the most recent familiarize yourself with your horse and have him or her get to know you. cycling season. Approach the horse from the front left HORSEBACK RIDING side. Horses are prey animals and can Nature takes on an entirely different be skittish by nature, so a firm, calm look when you are atop a horse. greeting can reassure the animal. Horseback riding isn’t just for country These are just a few of the many outfolk or cowboys, and it can be a great door activities people can enjoy when workout as well as a recreational retreat. the weather warms up. Try taking exerIt takes balance, strong legs and quick cise routines outdoors, such as running reflexes to stay in a saddle. on a path instead of the treadmill. Those interested in horseback riding Swimming, walking, gardening, and should visit a stable or riding academy sports activities are other fun ways to nearby. You likely do not need to own a enjoy the great outdoors.
Northern Virginia Daily
Health & Wellness
Saturday, October 24, 2015
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How to protect your vision ccording to the Centers for Disease Control and Prevention, eye diseases related to aging are the primary cause of vision impairment in the United States. Many people consider vision loss a natural side effect of aging, but there are ways men and women can protect their vision and reduce their risk of vision loss as they age.
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against UV-A and UV-B rays.
Maintain a healthy blood pressure. High blood pressure, often
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referred to as HBP or hypertension, can contribute to vision loss as a person ages. The American Heart Association notes that HBP can strain blood vessels in the eyes, causing them to narrow or bleed. HBP also can cause the optic nerve to swell, compromising a perQuit smoking. According to the son’s vision as a result. Eye damage National Eye Institute, smoking douthat results from HBP is cumulative, bles a person’s risk for age-related which means the longer it goes untreatmacular degeneration, or AMD. AMD ed, the more likely the damage to the is a leading cause of vision loss in men eye will be permanent. Men and and women over the age of 50. It caus- women can maintain a healthy blood es damage to the macula, which is the pressure by eating right, exercising regpart of the eye needed for sharp, cen- ularly and sustaining a healthy weight. tral vision. If the macula is damaged, vision may be blurry, distorted or dark. Take breaks from work. Computer vision syndrome, or CVS, is Protect eyes from ultraviolet a legitimate condition that can develop light. The American Optometric when a person spends ample time starAssociation notes that UV-A and UV-B ing at a computer screen. Adults and radiation can have adverse effects on a kids alike are susceptible to CVS, person’s vision. A short-term effect of which can cause symptoms such as excessive exposure to UV radiation is blurred vision, double vision, eye irriphotokeratitis, a painful condition that tation, and headaches. One way to can lead to red eyes, extreme sensitivi- reduce risk of developing CVS is to ty to light and excessive tearing. Long- take frequent breaks from staring at the term effects of such exposure include a screen. A handful of 20-second breaks higher risk of developing cataracts and over the course of an hour can help damage to the retina, which is the part prevent CVS. In addition, change of the eye used for seeing. When lighting in the room where you work spending time outdoors, always wear so you can reduce glare on the comsunglasses that provide protection puter screen.
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Northern Virginia Daily
Medication safety tips for children and adults have not taken a medication on a given day.
rescription and over-the-counter medications can save lives and help people of all ages manage certain conditions. When used correctly and under the guidance of a physician, medications are largely safe. It’s when medicines are used off-label, shared or taken in error that reactions and injury can occur.
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Store medications as instructed on the label. The bathroom medicine cabinet may not be an ideal place to store medications, as bathrooms get damp, and that can compromise the integrity of the pills. Also, bathroom cabinets are readily accessible by all, including kids. It’s better to store drugs out of sight and reach of children. Keep dangerous medications locked away.
The American Academy of Pediatrics and their Healthy Children Organization warns that more than 7,000 children visit hospital emergency rooms every year for problems related to medication errors. Children are not the only ones in danger. Adults can make mistakes with their medications as well. For example, seniors who may be managing several different types of medications can inadvertently cause dangerous drug interactions by mixing the wrong pills.
Pharmacists work diligently to help prevent medication errors. However, the general public can also do their part. The American Society of HealthSystem Pharmacists and the National Association of Boards of Pharmacy offer these medication safety tips.
When a new medication is prescribed, ask the doctor to
Routinely discard expired or unneeded medications. Medicine take-back programs for disposal are a good way to remove medicines from the home and reduce the chance that others may accidentally take the medicine.
Consult with a doctor before prescription for dosing information. For refills, make sure the refill information conforms to the original prescription strength.
Fill all prescriptions at the same pharmacy and develop a
rapport with the pharmacist so that potential drug interactions will be flagged. Pharmacists are well versed in explain more about it, including its medications and may be able to inform intended purpose and any common you as to the safety or risk involved in side effects to be expected. taking an over-the-counter product at Make sure your doctor the same time that you are on a preknows about all the medications you scription. are taking, including non-prescription Many pills look the same. If products, herbal remedies, dietary sup- you are confused and taking multiple plements, and vitamins. Some medica- medications, keep medications in the tions do not mix with seemingly inno- original packaging and double-check cent ingredients. Keep a running list of the labels before taking any medicaany medicines you take so you can tions. easily and accurately share this inforUse the right dosing tools. A mation with your physician. spoon from the kitchen is not accurate Question anything that you for measuring out a teaspoon of meddo not understand. Check the ication.
If you take multiple medications, use a pillbox to keep pills organized. The box makes it easier to manage medications and serves as a reminder if you have or
beginning or ending medication. Medicines play important roles in personal health. When used correctly, medications are assets, but caution should always be taken to ensure safe usage and storage of any medications.
Career opportunities in health and wellness ealth and wellness has grown increasingly popular over the last several decades as more and more people have adopted lifestyles designed to improve their immediate and longterm health. Not surprisingly, career opportunities in healthcare and health and wellness are on the rise, and the following are a handful of careers men and women interested
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in health and wellness may want to consider.
Health educator: The United States Bureau of Labor Statistics reports that between 2012 and 2022, the job outlook, which projects the percent change in employment, for health educators and community workers was 21 percent, nearly twice the average growth rate
Massage therapist: Massage therapists help people recover from injury and relieve stress, but they also might be used to improve circulation and increase relaxation, both of which can contribute to their patients’ longterm health. The BLS projects the job outlook for massage therapists between 2012 and 2022 to be 23 percent, indicating that there figures to be an array of opportunities available to men and women interested in pursuing massage therapy. Such people should know that massage therapists typically must complete a substantial amount of postsecondary education before they can earn their license or certification. Nutritionist: Men and women with an interest in food and nutrition may
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want to consider a career as a nutritionist. Dietitians and nutritionists often fall under the same career umbrella, and the BLS reports the job outlook for both careers between 2012 and 2022 is 21 percent. Dietitians and nutritionists often serve as advisors to people or organizations looking to embrace or encourage healthy lifestyles, and both may work in hospitals, nursing homes, cafeterias, and clinics.
Occupational therapists: Occupational therapists employ everyday activities to treat patients dealing with injury, disability or illness. Occupational therapists may help their patients relearn how to feed and dress themselves, while some might work exclusively with stroke patients who have lost their ability to perform certain tasks as a result of their strokes. The BLS reports the job outlook for occupational therapists, who earned a median annual wage of roughly $75,000, between 2012 and 2022 is 29 percent.
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for all occupations during the same period. Health educators perform a host of tasks, including teaching and promoting various wellness practices. Health educators may also develop strategies and campaigns to promote wellness.
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Ingredients that help fight inflammation T hose outside of the medical profession may consider inflammation a negative thing. However, inflammation is an attempt by the human body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacterial and viral infections.
Mediterranean diet can reduce inflammation, and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease.
Vegetables: Men and women who
Inflammation can be poor for health when it is a constant occurrence. Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help reduce instances of inflammation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation.
eat lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacteria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of produce and legumes helps to increase the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation.
Ginger: Researchers at the
Omega-3 fatty acids: Omega-3
University of Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients. In the study, conducted over a period of 28 days, 30 patients were randomly assigned either two grams of ginger root supplements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflammation has been linked to a higher risk of colon cancer.
fatty acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflammation but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol.
Turmeric: Used primarily for fla-
voring, turmeric is a spice closely
related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by osteoarthritis, a potentially painful
condition that occurs when the joints’ natural shock absorbers break down.
A certain amount of inflammation is a good thing. But men and women who virgin olive oil is a staple of the find themselves routinely battling Mediterranean diet, an approach to eat- inflammation may want to make cering that emphasizes fish, fruits, vegeta- tain dietary changes to counter their bles, beans, and whole grains. The inflammation problems.
Extra-virgin olive oil: Extra-
Did you know? Whey protein is often taken by weightlifters who are looking to increase strength, muscle size and lean body mass, and studies have shown that whey can help men and women achieve such goals. But even the most ardent exercise enthusiasts may not know what whey is. A product of cheese-making, whey is the water element of milk that separates from the curds when cheese is being made. People with milk allergies should avoid whey protein, as it can trigger allergic reactions. Men and women with kidney disease also should consult with their physicians before taking any protein powders. When bodybuilders take whey protein, they typically do so in the form of protein shakes, which help nourish the body after a workout.
Northern Virginia Daily
Health & Wellness
Saturday, October 24, 2015
15
Post-workout pointers to aid recovery How to build and maintain strong bones
xercise enthusiasts know that an effective workout does not end with your last rep or final second on the treadmill. What you do upon finishing a workout can go a long way toward aiding your recovery and making your exercise routine that much more effective.
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During a workout, muscle and tissue can suffer some damage, and what men and women do after such workouts can determine whether their muscles recover in time for the next workout or they struggle to rebuild. The following are a handful of post-workout activities for athletes looking for safe ways to aid their body’s recovery.
Stretch. Stretching after a workout aids muscle recovery. During a lengthy strength training workout, muscles contract quite often, leaving them in a shortened state at the end of your workout. If these muscles are not stretched once you complete your workout, you may suffer from stiffness and soreness later in the day or the following morning. Stretching helps the muscles return to their normal size, reducing the likelihood that you will suffer from stiffness and soreness while simultaneously kickstarting the body’s recovery process.
after a workout, keep in mind that your body needs time to rest and recover. Muscles typically need one to two full days to recover after a workout, which is why trainers and other exercise professionals advise against working Rehydrate your body. Many people lose a considerable amount of fluid while exer- the same muscle group two days in a row or twice in three days. Rest is a part of your cising. Rehydrate the body with water after a workout so you do not suffer from symptoms body’s recovery process, so give your body at of dehydration, which can include heart palpi- least 24 hours between workouts before you tations, muscle cramps and nausea. Avoid caf- get back to working out. feinated beverages, including coffee and soda, Get adequate sleep. As noted, muscle after a workout, as caffeine promotes fluid and tissue may suffer from slight tears during loss. strength training exercises. However, when you Eat soon after working out. Eating sleep your immune system goes to work repairing the body, including those small mushigh-quality protein soon after a workout aids cle and tissue tears that may have occurred muscle recovery and growth. A protein shake, during your workout. Inadequate sleep does some peanut butter spread on a brown rice not give your body the time it needs to recover, cake or some low-fat yogurt can provide a and that can affect both your energy levels and potent helping of protein that helps the body the progress you make in the gym. recover and restore itself for your next workWorkouts might be the focus of your fitness out. routine, but your post-workout behavior can go Take time to rest between worka long way toward determining the effectiveouts. No matter how much energy you have ness of those workouts.
steoporosis, a disease that causes bones to become weakened and brittle over time, affects millions of people across the globe. The International Osteoporosis Foundation says an osteoporosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year. Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life. Bone health is important at any age, but it is particularly crucial as a person gets older. Without a strong framework of bones, the body collapses on itself and rates of fracture increase. Fortunately, there are several ways to keep and maintain strong bones. Bones are largely made up of a protein called collagen, which is bound together by calcium and other trace minerals. Vitamin D and calcium work in concert, with vitamin D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against osteoporosis. The Institute of Medicine suggests that adults get between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium. Dark green vegetables and almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is always preferable, but doctors may suggest supplementation if foods are not providing what a person needs to meet the minimum recommended levels. Exercise is another important component of building strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each day can help. Higher-intensity exercises should be mixed with lower-intensity workouts for the best results. Weight-bearing exercises, such as hiking, dancing and stair-climbing, can build between 1 and 3 percent of bone. An exercise regimen also should include lifting weights or using resistance bands. Activities that promote good posture and flexibility can help improve balance and alignment of the body. Perform stretches smoothly and slowly after exercising to maintain your range of motion. Quitting smoking also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.
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