Health & Wellness
2 Saturday, October 22, 2016
Northern Virginia Daily
Memory loss is not an automatic side effect of aging More than 5 million Americans have Alzheimer’s disease.
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o one, regardless of age, is immune to random bouts of memory loss. While misplaced car keys or forgetting items on your grocery list are nothing to get worked up over, many men and women over 50 do start to worry about memory lapses, especially when they start to occur with more frequency than they might have just a few years ago. But while memory loss might be quickly associated with aging, increased forgetfulness is not an inevitable side effect of getting older, a fact that those at or approaching retirement age should find comforting. When considering the relationship between memory and aging, it's important that men and women recognize the distinction between memory lapses and dementia, as the two are not one and the same. As a person ages, his or her hippocampus, the region of the brain involved in the formation and retrieval of memories, often deteriorates. This can affect how long it takes to learn and recall information. But just because this process is slower does not mean it's a warning sign of dementia, which is the loss of certain mental functions, including memory. Though taking longer to recall information can be frustrating, many people still retain their ability to recall information. In addition, while dementia brought on by conditions such as Alzheimer's disease or Parkinson's disease is untreatable, there are things men and women can do to strengthen their memories and reduce their momentary lapses in memory. • Start playing games. Games that test the mind have long been believed to benefit the brain, though some remain skeptical about the true impact of brain games. However, a University of Iowa study funded by the National Institute on Aging found that brain games may in fact pay numerous and long-term dividends. In the study, 681 healthy volunteers over the age of 40 were divided into four groups. One group played computerized crossword puzzles, and three other groups played a brain training video game from Posit Science designed specifically to enhance the speed and accuracy of visual processing.
The volunteers showed less decline in visual processing as well as in other tests that measured concentration, memory and the ability to shift quickly between tasks, and the benefits from the training games lasted as long as seven years after training. Brain games are now more accessible than ever before, as players can access such games on their smartphones, tablets, ereaders, and computers. And in addition to being effective, the games also provide entertainment value. • Alter your routine. Many working professionals recognize that each day tends to have its mundane moments. The brain can grow accustomed to these moments, which tend to be a routine part of the day. But altering your daily routine can jar the brain awake, forcing it to focus during those times that had become mundane but now present new challenges. Something as simple as alternating driving routes to work from day to day or preparing some new, yet healthy, breakfast each morning can help the brain stay alert and sharp. • Become a social butterfly. Maintaining a social life as you age is a great way to keep in touch with friends and family. But there's another reason to continue to be socially engaged. A 2008 study spearheaded by the clinical trials administrative director at Southern California Kaiser Permanente Medical Group and published in the American Journal of Public Health found that older women who maintained large social networks were 26 percent less likely to develop dementia than women with smaller social networks. In addition, those who had daily contact with friends and family cut their risk of dementia by See Memory, Page 3
Northern Virginia Daily
Health & Wellness
Saturday, October 22, 2016
Ways to reduce asthma attacks
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illions of people — 25.9 million in the United States alone — have asthma, according to the Asthma and Allergy Foundation of America. Asthma has become increasingly prevalent in all sex, age and racial groups since the early 1980s. It is one of the most common and costly diseases, and still has no cure. Swelling of the airways occurs when a person has asthma. This can result in wheezing, coughing and tightness in the chest. For those who cannot find relief, asthma attacks can prove deadly. Although there is no way to prevent asthma, by following a plan, there are ways to lessen the frequency and severity of attacks. Most of these tips involve reducing contact with allergens that can trigger asthma attacks. Home First, assess your house to identify and reduce common allergens.
Mold is a common asthma trigger. That means using a dehumidifier, keeping bathrooms clean and dry and repairing any leaks promptly. • Insist that people who smoke tobacco products do so outside of the house. Secondhand smoke has been shown to increase the development of asthma and other chronic respiratory illnesses, says the American Academy of Allergy, Asthma & Immunology. Outside, work and school You may have less control over allergens outside of the home, but there are still ways to cut down on attacks. • Avoid smoking areas outside of stores and office buildings. • Know the office cleaning schedule and work around those hours. In some instances, cleaning products and other chemicals can trigger attacks.
• Keep stress at a minimum because • Wash linens and clothing in hot water to intense emotions can bring on asthma kill off any dust mites. The water temper- symptoms, according to Paul Ehrlich, ature should be at least 130 F. M.D., coauthor of “Asthma Allergies • If pets trigger a reaction, keep compan- Children: A Parentʼs Guide.” ion animals off of furniture and beds • Check the air quality outdoors before where they can leave fur and dander venturing outside. Stay inside during behind. Limit the rooms in which pets can ozone alerts or when the air is very stay. There is some research that states humid or stagnant. children exposed to animals early in life • Seasonal allergies and asthma often go may actually be less likely to develop hand-in-hand. Check pollen, mold and allergies and asthma. ragweed counts. Stay indoors on peak • Put allergy-proof covers on pillows. days. • Vacuum at least twice a week with a • Be sure physical education teachers HEPA air filter-enhanced vacuum cleaner. are aware that gym class may trigger • Reduce humidity around the house, as it can lead to the prevalence of mold.
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asthma attacks in your children, and that they should look for apparent symptoms.
sideline. Staying active in your career will nearly half. The study also noted that reg- continue to provide the challenges your ular social interaction can delay or possi- brain needs to stay sharp and avoid memory loss and struggles with concentration. bly even prevent cognitive impairment. • Continue your career. While the idea of Men and women who want to leave office life behind can branch out on their own retiring poolside and watching the world go by might seem nice, such a scenario is and work as consultants or put their years of experience to use by teaching at a not necessarily good for your brain. Numerous studies have shown the bene- nearby university or secondary school. But heading off for the hammock once you fits that staying engaged in professional have hung up your briefcase can prove activities can have on brain health. The brain does not thrive if it's sitting on the troublesome for your brain. MEMORY, from page 2
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Health & Wellness
4 Saturday, October 22, 2016
Northern Virginia Daily
Simple ways to fight back against fatigued eyes
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yestrain affects people from all walks of life. Many professionals suffer eyestrain as a result of too many hours spent staring at computer screens. The same can be said for children, who might spend hours doing homework on their computers before hitting the couch for a few spirited rounds of video games.
uninterrupted hours on the road and students working on schoolwork can attest that time tends to fly once they get in a zone. While landing in that zone can lead to increased productivity, the Mayo Clinic notes that the following are some symptoms of eyestrain that can pop up when eyes are overused.
Whatever the cause of your eyestrain, itʼs important that people recognize they are not defenseless against this common foe. But before you can combat eyestrain, itʼs best to confirm that your vision troubles are the result of eyestrain and not something more serious. Eye doctors can provide such confirmation, but you can also be on the lookout for common symptoms of eyestrain.
• Sore, tired, burning, or itching eyes
Symptoms of eyestrain
If you remain uncertain about what is causing your vision troubles, consult your eye doctor. If eyestrain is the culprit, then there are some ways to remedy your problems.
Perhaps the most common side effect of eyestrain is how annoying it can feel. Professionals working at their desks, truck drivers spending long,
• Abnormally watery eyes • Abnormally dry eyes • Blurred or double vision • Headache • Increased sensitivity to light • Feeling that you cannot keep your eyes open How to address eyestrain
breaks from whatever your eyes are focusing on. When sitting at your desk, look away from your monitor. The Mayo Clinic notes that looking at something 20 feet away for 20 seconds every 20 minutes can provide the respite your eyes need. Make yourself cry (artificially). Artifical tears are a proactive way to combat eyestrain. The AAO notes that artificial tears, which are over-thecounter products that can be found at Adjust lighting. The American Academy of Ophthalmology notes that many pharmacies, can refresh dry eyes. But artificial tears also can be reducing glare from the screen can reduce symptoms of eyestrain. If nec- used to prevent eyes from drying out. essary, use a screen filter when staring Even if your eyes feel normal, a few drops of artificial tears can keep them at a computer screen. When you will be spending long hours at a desk, the lubricated and prevent the onset of eyestrain. Speak with your eye doctor Mayo Clinic suggests lighting your about which artificial tears to use, as work area with a shaded light posiall products are not the same and you tioned in front of you. Such an may need to follow specific instructions arrangement can prevent light from depending on your eyes. shining directly into your eyes. Take frequent breaks. Another way to Learn more about eyestrain at www.aao.org. combat eyestrain is to take frequent
Northern Virginia Daily
Health & Wellness
Saturday, October 22, 2016
5
Addressing common concerns about exercise after 50
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xercise is an essential element of a healthy lifestyle. Including exercise in your daily routine can lower your risk for diabetes, heart disease and stroke, and exercise can even sharpen mental acuity, reduce anxiety and improve mood. But as beneficial as exercise can be, many men and women, particularly men and women over the age of 50, who have not laced up their sneakers in years are hesitant to begin an exercise regimen for a variety of reasons, potentially putting their long-term health at risk. Regardless of a person's age, beginning a new exercise regimen can be intimidating. But it's especially so for men and women over the age of 50, who might not know where to begin or how to approach adopting a healthier lifestyle. According to the National Institute on Aging, the following are a few points men and women should know as they attempt to improve their physical fitness with a more active lifestyle.
• Exercise is safe even if you have not been physically active in a long time. Many older men and women worry that suddenly embracing physical fitness after years of inactivity may be detrimental to their health. But that's only true if men and women don't exercise caution at the outset of their routines. When beginning the routine, take things very slowly at first, choosing to walk or bike every day rather than hitting the treadmill and adjusting it to maximum resistance. When strength training, start off with very little weight so your muscles can grow acclimated to the motions and you can get the exercises down pat. As you grow more comfortable and your body starts to feel more up to the challenges of daily exercise, you can begin to gradually alter your cardiovascular and strength training workouts to make them more challenging.
their physicians before making any lifestyle changes. Some conditions may affect a person's ability to be active, and it's best to get the goahead from a physician before beginning an exercise regimen. Doctors may even suggest certain activities that have been known to alleviate particular conditions.
moderate physical activity performed on a regular basis can reduce fatigue.
• No one is too old to exercise. It's not uncommon for men and women in their golden years to think they are too old to exercise. Some may feel that their toned down workouts cannot possibly be making much of an impact thanks to the physical • Exercise reduces fatigue, so sitting around to limitations old age has put on their bodies, while others may think it's unwise for someone in their preserve strength is not effective. Exercise 70s or 80s to be physically active. But no one is improves strength and energy levels, so sitting on too old to exercise, as exercise helps the body stay the sideline to preserve your strength is counter• Exercise can make existing medical condiproductive and could lead to serious medical prob- strong and fit even when you can no longer max tions more manageable. Men and women over the age of 50 who have preexisting medical condi- lems. The "Report on Physical Activity and Health" out on the bench press or squat hundreds of pounds. Scaling back your exercise routine will be tions are likely to find that exercise alleviates rather from the U.S. Surgeon General's office noted that than exacerbates their physical problems. The NIA men and women who are inactive are almost twice necessary as you get older, but that does not mean as likely to develop heart disease as those who are you cannot still enjoy and benefit from physical notes that studies have shown that regular exermore active. While getting adequate rest and giving activity. cise and physical activity can benefit people with your body ample time recover from physical activity Continuing to exercise as you age is a great way to arthritis, high blood pressure and heart disease. is essential, your body won't benefit by avoiding But it's still recommended that men and women improve your quality of life and stay as active as with preexisting medical conditions consult with exercise to preserve your strength. However, even possible well into your golden years.
Health & Wellness
6 Saturday, October 22, 2016
Northern Virginia Daily
How to maintain healthy kidneys
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ew people devote much thought to their kidneys unless their doctor advises them they are having kidney troubles. But kidneys perform essential functions in the human body, filtering water and waste out of blood and urine while also helping to control blood pressure. When operating correctly, kidneys can go a long way toward ensuring a healthy life. But when kidneys are compromised, the results can be very harmful to human health. Kidney disease is no small cause for concern, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that more than 20 million Americans may have kidney disease, with millions more being at risk. Kidney disease may be even more problematic in Canada, where the Kidney Foundation of Canada reports that one in 10 Canadians has kidney disease.
Though family history is one risk factor for kidney disease, itĘźs not just genetics that put people at risk. People with diabetes, high blood pressure and/or cardiovascular disease are also at risk of developing kidney disease, which develops gradually and does not often produce physical symptoms until it has reached an advanced stage. Because people may not detect symptoms of kidney disease until it reaches an advanced stage, the NIDDK recommends people schedule routine blood tests to check their glomerular filtration rate, or GFR, which checks to see how well kidneys are filtering. The NIDDK also notes the importance of routine urine tests, which check for protein in urine. The presence of the protein albumin in urine indicates kidney damage.
Maintain a healthy blood pressure. A healthy blood pressure can delay or prevent the onset of kidney disease. The American Heart Association advises that a normal healthy blood pressure is a systolic number (the top number) less than 120 and a diastolic number (the bottom number) less than 80. The systolic number measures the pressure in the arteries when the heart beats, while the diastolic number measures the pressure in the arteries between heartbeats. Have your blood pressure measured by your physician on each visit (and no less than once per year), and speak with him or her about ways to lower your blood pressure if it is high or if your blood pressure falls in the prehypertension range (120-139 over 80-89), which means you are at risk of developing high blood pressure.
In addition to routine screenings, people can take the following steps to maintain healthy kidneys so they can live long, healthy and active lives.
Reduce sodium consumption. One simple way to protect your kidneys is to consume less than 2,300 milligrams of sodium each day. Though sodium serves some essential functions in the body, helping it to regulate blood pressure among other things, people with kidney disease cannot eliminate excess sodium and fluid from their bodies. The resulting buildup in the tissues and bloodstream can contribute to high blood pressure.
Did you know?
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ccording to the American Diabetes Association, as men and women age their risk for type 2 diabetes increases. Diabetes develops when the amount of sugar in a personĘźs blood is too high. When a person has type 2 diabetes, his or her body does not respond to insulin, a hormone that regulates the amount of glucose, a type of sugar, in the blood. Aging makes the body less accepting of sugars, thereby making aging men and women more susceptible to type 2 diabetes. But just because aging is an uncontrollable risk factor for type 2 diabetes does not mean men and women over 50 cannot take steps to reduce their risk. The ADA advises that routine exercise and a healthy diet that is low in saturated and trans fat and moderate in salt and sugar can help men and women stay healthy and lower their risk for type 2 diabetes. A healthy meal plan should include lean protein, non-starchy vegetables, whole grains, healthy fats and fruit. In addition, men and women young and old who want to decrease their risk for type 2 diabetes should avoid sugar-sweetened beverages such as soda, sports drinks, sweet tea, and fruit punch.
also can affect the ability of kidneys to maintain the right amount of water in the body. ThatĘźs because alcohol consumed in excess dehydrates the body, making it harder for cells and organs, including the kidneys, to function normally. Speak with your physician about your alcohol consumption and what is considered healthy for someone in your situation.
Consume a kidney-friendly diet. The right diet also can help people maintain Limit alcohol intake. The NIDDK advis- healthy kidneys. A diet that includes kides that limiting alcohol intake can help to ney-friendly foods can prevent the buildup keep kidneys healthy and operating at full of waste in the kidneys while also helping strength. Alcohol impacts the body in var- people maintain healthy blood pressures. The National Kidney Foundation notes ious ways, and kidneys are not immune that foods such as apples, blueberries, to the effects of alcohol. Alcohol can fish high in omega-3 fatty acids, and kale cause changes in the kidneys that compromise their ability to filter blood. Alcohol are just a few kidney-friendly foods.
Northern Virginia Daily
T
hat new coffee bar opened up just around the corner and you have been eager to sample one of their signature blends. But you consistently resist the urge to venture inside. Caffeine is not so healthy for you, right?
Caffeine, the most widely consumed stimulant on the planet, has garnered a bad reputation. Some people fear caffeine and itʼs potentially jittery and addictive side effects. However, many medical professionals attest that, when consumed in moderation, caffeine actually can have a number of health benefits. Before you skip that morning cup of Joe or choose an herbal blend instead of black tea, consider the following health benefits of caffeine.
Caffeine boosts brain and central nervous system function. Caffeine mimics the shape of another compound in the body called adenosine, which helps the body calm down and become sleepy. Caffeine can fit in adenosine receptors and cause a jolt of energy rather than sleepiness. Harvard researchers have found that blocking adenosine may slow the buildup of a toxic brain plaque that is associated with Alzheimerʼs disease. Furthermore, caffeine may help keep dopamine molecules active in the brain and prevent the onset of Parkinsonʼs disease.
Caffeine can help improve mood. The stimulant effect of caffeine may help boost peopleʼs moods, and thus reduce the propensity for suicidal thoughts. In 2013, Harvardʼs School of Public Health found
Health & Wellness
Saturday, October 22, 2016
7
Some surprising health benefits of caffeine
stimulant. Caffeine also can aggravate anxiety symptoms and interact with certain medications. People concerned about cafAlthough caffeine can prove beneficial in Caffeine may lower risk of stroke. various ways, individuals should realize that feine should discuss their caffeine conStudies conducted in both the United States it remains a potent and potentially addictive sumption with their physicians. and Sweden found that older women who drink more than a cup of caffeinated coffee each day have between a 20 and 25 percent lower risk of stroke. Similar findings were discovered in older men. that respondents who drank two to three cups of caffeinated coffee a day cut their suicide risk by 45 percent.
providing a similar benefit to theophylline, a current asthma medication.
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Caffeine boosts memory. Studies from Johns Hopkins University showed that a 200mg caffeine pill helped boost memory consolidation. Caffeine offers pain relief. Caffeine is often paired with other pain relievers to bring about faster relief. The Journal of the American Medical Association concluded that when caffeine was combined with other pain relievers, patients required 40 percent less of the other drug to bring the same amount of relief experienced when using just the non-caffeine drug alone. Caffeine on its own can also relieve pain. Consuming caffeine before or after a workout can help reduce muscle soreness.
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Caffeine may help to prevent cancer. A recent study from Rutgers University pointed out that caffeine prevented skin cancer in hairless mice. Caffeine could open up air passages. People with asthma may find caffeine can improve their breathing. A study published by the U.S. National Library of Medicine determined that caffeine seems to open airways and help asthmatics breathe easier,
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8 Saturday, October 22, 2016
Health & Wellness
Northern Virginia Daily
The benefits of including yoga in your exercise routine oga continues to grow in popularity. In a questionnaire administered every five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier.
Y
improved energy and vitality.
“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explained Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor.
amount each time they visit if they are hesitant to commit to memberships. In addition, yoga requires just a mat and some appropriate clothing, ideally clothing thatʼs conducive to flexibility but not so loose that it will prevent you from performing certain poses.
The American Osteopathic Association notes the benefits of yoga extend even further than relieving chronic pain. According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga include weight reduction, improved cardiovascular and circulatory health and
Before including yoga in your exercise regimen, speak with your physician. Once you get the green light, look for a beginnerʼs course, explaining to your instructor that you are just starting out. Many yoga studios offer introductory classes that help men and women acclimate their bodies to yoga and the various poses it entails before moving on to more challenging poses.
But the benefits of yoga extend beyond the physical to the mental. The American Psychological Association notes that several studies have shown that yoga can help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. For example, a 2012 study from researchers at the University of California, Los Angeles, found that a particular type of yoga that included brief, daily meditation reduced the stress levels of caregivers tasked with caring for people sufferThe almost meteoric rise in popular- ing from Alzheimerʼs disease and dementia. ity of yoga can likely be traced to many factors, including a growing One of the more attractive aspects awareness among the general pub- of yoga is that it requires little or no lic regarding the impact a healthy financial commitment on the part of lifestyle can have on both shortthe people who practice it. Unlike and long-term health. An essential fitness centers that typically require component of a healthy lifestyle members to commit to yearly coninvolves taking steps to protect our tracts or even potentially costly bodies, and that can include making month-to-month memberships, an effort to reduce the aches and many yoga studies do not require pains that are often associated with long-term commitments, instead aging. asking that customers pay a small
Northern Virginia Daily
Health & Wellness
Saturday, October 22, 2016
9
Menopause treatment and breast cancer risk
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pon reaching a certain age, women go through the natural process of menopause. This change typically occurs when a woman reaches her late 40s or early 50s.
The transition to menopause happens over several years and results in fluctuations of hormone levels in a woman's body. During this transition, many women experience a variety of symptoms, from mood changes to hot flashes to vaginal dryness. These symptoms can be so severe they impact daily activities and can impede quality of life. Hormone replacement therapy, or HRT, may be prescribed to alleviate the side effects of perimenopause and menopause. However, HRT is not without risks, including an increased chance of developing breast cancer.
of menopause that can be so easily remedied by hormone therapy to do? Research into HRT alternatives has discovered a host of natural treatments that can provide relief. Soy: Soy offers some promising results, especially with regard to relieving hot flashes. Soy is very high in phytoestrogens, or plant estrogens. Red clover and flaxseed are other sources of plant estrogens. Phytoestrogens are less potent than pharmaceutical estrogen, and scientists believe they do not contribute to breast cancer in the way natural or pharmaceutical estrogen may.
Black cohosh: Black cohosh is a member of the buttercup family and is a perennial plant native to North America. Preparations of black cohosh are made from the roots and underground stems. Black cohosh has long been used by natives of North America According to The Mayo Clinic, HRT, which includes medications containing to treat malaise, gynecological disorders, rheumatism and other conditions. female hormones to replace the ones Black cohosh is now sold as an herbal the body no longer makes naturally remedy to alleviate hot flashes and after menopause, used to be a standard treatment for women with severe excessive sweating in menopausal symptoms. In the largest clinical trial to women. The National Institutes of date, a combination estrogen-progestin Health awarded more than $7 million to the University of Illinois to study the pill was found to increase the risk of efficacy of black cohosh and other certain serious conditions, including blood clots, heart disease, stroke, and herbs in treating certain symptoms of menopause. breast cancer. This type of therapy also may make a woman's breasts Dong quai: This herb is in the celery appear more dense on mammograms, family and native to Asia. In Chinese making breast cancer more difficult to medicine, dong quai has been considdetect. When undergone for more than ered a "female ginseng" because of its a few years, HRT has been confirmed way of balancing the female hormonal by multiple studies to increase the risk system. As such, dong quai has long for breast cancer. been used to relieve the symptoms of
mixed results.
to the affected area while only allowing Lifestyle changes:Women may need to very low levels to enter the blooddress more lightly, use a water atomiz- stream. In turn, vaginal estrogen may not increase breast cancer risk in the er to spray their bodies to cool down and keep their bedrooms cold to allevi- same way as other hormone therapies. ate hot flashes. Hormone replacement therapy can premenstrual syndrome and Women concerned about HRT and alleviate menopausal symptoms, but cancer risk, especially those with a sig- menopause. According to the Vaginal estrogen: If vaginal dryness nificant family history of breast cancer, University of Maryland Medical Center, and pain during intercourse are the pri- also it can elevate breast cancer risk. Other options are available, and mary symptoms, vaginal estrogen generally want to avoid the use of hor- researchers are unsure if dong quai women can speak with their doctors acts like estrogen or blocks estrogen in rings or suppositories may be necesmone therapies. But what is a person sary. These provide estrogen directly who is experiencing many side effects the body, as studies have produced about alternatives to HRT.
10 Saturday, October 22, 2016
Health & Wellness
Northern Virginia Daily
Travel tips for older adults with medical conditions
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he opportunity to travel is one of the best perks of retirement. Even men and women who are only semi-retired have more freedom to travel than those who are still working full-time.
But while men and women over 50 may have more time to travel, they also must take more precautions when traveling, thanks in large part to medical conditions. Many men and women over 50 have medical conditions that may require they take medication and/or visit their physicians somewhat regularly. But those who want to travel need not let their health prevent them from seeing the world. The following are a few travel tips for men and women with medical conditions.
• Speak with your healthcare provider before any trips. Whether you are about to embark on an overseas adventure or just spend a couple of weeks visiting your grandchildren, speak to your healthcare provider in advance of your trip. Healthcare providers may recommend certain vaccinations to men and women traveling abroad, and providers also can explain coverage and what to do in case of a medical emergency while away from home.
• Refill your prescriptions. Men and women who must take medication should refill their prescriptions before traveling away from home. Doing so ensures you will have enough medication to last your trip. When filling a prescription, explain to your pharmacist and/or physician that you are about to travel and tell them where you will be going. They may recommend you avoid certain foods native to your destination, or they may give
you the greenlight to indulge in the local cuisine.
• Keep medications in their original containers. Some men and women find it easier to remember to take their • Carry a list of your medications medications if they transfer pills from and medical conditions with you their original containers into pill organwhen traveling. Before traveling, make a detailed list of the medications izers. Such devices can be very conyou take and why you take them. The venient at home, but they make create problems when traveling through cuslist should include dosage and the names, both generic and brand name, toms or even on domestic flights. Pills can always be transferred to organizof the medications you take. Include ers upon your arrival at your destinaany past medical conditions, such as tion; just make sure they are placed a heart attack, you have had as well. Carry this list with you when traveling. back into their original containers In case of emergency, the list will alert before you return home. responding medical professionals to • Drink plenty of water on flights. any current or past medical conditions Airplane cabins can be very dry, which you have so they can better treat you. can exacerbate dry mouth that results
from taking medication. When boarding a flight, speak to the flight attendant and explain that you need some extra water so you can stay hydrated and avoid irritating dry mouth that may result from your medication. If you must take medication while on your flight, donʼt be afraid to ask the flight attendant for a fresh glass of water and even a light snack if you need to eat something with your medicine. Men and women over 50 have more freedom to travel than many of their adult counterparts. But such travelers must exercise extra caution if they have medical conditions.
Northern Virginia Daily
Health & Wellness
Saturday, October 22, 2016
11
Exercising after injury
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njuries can be an unfortunate consequence of living an active lifestyle. Though injuries are not inevitable, few adults who exercise every day should expect to avoid injury entirely. Allowing an injury to heal can be difficult, especially for exercise enthusiasts whose workouts are a substantial part of their daily routines. But allowing the healing process to run its course can strengthen the body and reduce the risk of future injuries.
As their bodies heal, adults may be tempted to rev up their workout routines. But itʼs important that men and women take a cautious approach to exercising after injury. Speak with your physician before lifting a finger. Whether your injury required surgery or not, itʼs important to speak with your physician before performing any activities that were restricted while you were injured. Book an appointment with your doctor so he or she can examine you to confirm youʼre ready for physical activity. If your physician clears you, ask for him or her to be as specific as possible, telling you what you can and cannot do at this stage and how you should adjust your routine as your body once again grows acclimated to physical activity. Modify your routine. Itʼs unreasonable to expect your body to dive back into vigorous physical activity after an injury. Modify your routine, ideally under the supervision of a physician and/or physical trainer, as your body recovers. This might mean lifting far less weight than youʼre accustomed to or lowering the resistance on the treadmill or elliptical machine. Depending on how long you were sidelined, your recovery may be frustrating and you may find yourself taking a gradual approach thatʼs marked by incremental and seemingly minor successes. But a modified post-injury workout routine can promote healing, prevent further injury and get you back to working out at full strength that much quicker. Continue physical therapy. If physical therapy was prescribed as a result of your injury, donʼt stop going just because your physician has given you the green light to return to physical activity. When your physician clears you for physical activity, ask him or her about physical therapy and if itʼs still necessary. Your therapist may provide your doctor with a progress report on your condition, and the doctor can use that report to determine if you still need therapy. But keep in mind that physical therapy can aid your recovery, even after you return to physical activity. Abandoning therapy too early may lead to you reinjuring yourself, which will only extend the time you spend on the sidelines. Listen to your body. Listen to your body in addition to your physician and/or physical therapist. Your body will likely let you know through an ache or a pain if you need to take things a little easier during your post-injury workouts. No matter how hard you want to get back to your old routine, donʼt ignore the signals your body is sending you.
Protect your joints and prevent pain J
diet, you might just start to lose a little weight as well. Such weight loss also can help your joints, as the AF notes that every extra pound a person gains puts four times the stress on his or her knees. The AF also notes that research has shown that losing as little as 11 pounds can reduce a personʼs While not all joint pain is debilitating, the discomfort of joint pain is such that itʼs wise risk of osteoarthritis of the knee by 50 perfor adults to take steps to protect their joints cent. with the hope of preventing joint pain down Hit the pool. Swimming is a great full-body the road. Recognizing that joint pain can workout and can be especially helpful to the negatively affect quality of life, the Arthritis joints. The buoyancy of water supports the Foundation offers the following joint protec- bodyʼs weight, reducing stress on the joints tion tips to men and women. and minimizing pain as a result. If possible, swimmers already experiencing pain should Forgo fashion with regard to footwear. swim in heated pools, which can help When women choose their footwear, fashrelieve pain. While you can still benefit from ion should not be their top priority. According to the Arthritis Foundation, three- swimming in pools with colder temperainch heels stress the feet seven times more tures, cold water may not soothe the joints than one-inch heels and heels put addition- like warm water can. al stress on knees, possibly increasing Take breaks at work. Many people develwomenʼs risk for osteoarthritis. Though op joint pain thanks to their jobs. If you heels may be fashionable, the risk of devel- spend all day sitting at a desk or standing oping joint pain is not worth making the on your feet, try to find a greater balance fashion statement. between the two. Joints can grow stiff from sitting all day, while standing throughout Get some green in your diet. A healthy your work day can stress the joints. Take a diet pays numerous dividends, but many short break every 30 minutes to stand up may not know that a healthy diet can help and walk around if you spend most of your prevent joint pain. Green vegetables such day at a desk. If you stand a lot at your job, as spinach, broccoli, kale and parsley are high in calcium and can reduce age-related stop to sit down for a few minutes once every half hour. bone loss while also slowing cartilage destruction. Joint pain and aging do not have to go oints play vital roles in the human body, forming the connections between bones and facilitating movement. Damage to the joints can be especially painful, and that damage may result from conditions such as osteoarthritis or gout.
Shed those extra pounds. If you start including more healthy vegetables in your
hand in hand. More information about joint paint is available at www.arthritis.org.
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Northern Virginia Daily
Recognize and prevent Find healthy foods repetitive stress injuries
while on the go N
R
epetitive stress injuries, or RSIs, can impact muscles, ligaments, tendons, and nerves. Though The Mayo Clinic estimates that three million people in the United States are affected by such injuries, some may not fully understand just how they reached a point where they are suffering from an RSI. RSIs are a condition that occurs when too much stress is placed on one part of the body, typically a joint, over and over again, resulting in inflammation and potential tissue damage. RSIs typically happen when a person repeats the same movements again and again. It comes as no surprise then that RSIs are commonly experienced by athletes and office workers. The elderly are most affected by RSIs, but these types of injuries are also known to occur in younger adults and children. These injuries tend to develop over time and tend go unnoticed in their early stages. Prevention is the best defense against RSIs. Start by using proper equipment at all times to help keep the body protected and in neutral positions. Such equipment may include support devices for wrists or knees, and shoes that fit well and provide ample support. Athletes should make sure their gear is properly sized to their bodies. Using the wrong size tennis racket, for example, may contribute to elbow strain when serving and hitting.
ice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies.
improvement. RSIs can be troublesome for office workers. Maintaining neutral body positioning is the best defense against pain and injury, according to the pain prevention resource Tifaq.com. Tifaq.com suggests following these procedures in addition to stretching and exercising at the office: • Keep your head level, forward facing and in line with your torso. • Feet should be flat on the floor or on a footrest. • Shoulders can be relaxed and arms hanging normally at your sides. Your elbows should be at about 90-degree angles. • Support your back with a lumbar support or a small pillow. • Sit vertically or lean back slightly while at your desk. • Keep frequently used items close by so you do not need to stretch. • Position your monitor so it is directly in front of you and at eye level. • Take frequent breaks to stretch or take a walk around the office.
Examples of RSIs include carpal tunnel syndrome, rotator cuff injuries, tenProper nutrition also is key. Consuming dinitis, and trigger finger. Always conthe right foods is essential to develop- sult with a doctor if pain from routine ing and maintaining strong muscles, activities is persistent. Individuals may which help support joints in the body. benefit from working with a physical Speak with a doctor or nutritionist if therapist to learn strategies to avoid you suspect your diet has room for RSI activities.
Rest stop and convenience store snack options are often unhealthy, and it can be difficult for nutritionminded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips donʼt derail healthy diets. Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from a rest stop) and low-sodium, low-fat jerky. Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time. Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels. If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches. Order such sandwiches plain or with extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible. Kidsʼ meals tend to have healthy portion sizes. If possible, purchase a kidʼs meal and opt for a side of sliced apples or another healthy alternative. Make smart choices at sit-down restaurants, too. Itʼs important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sit-down restaurants. Again, think smaller portions. Consider splitting an entrée with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side. Itʼs not always easy to eat healthy when traveling. But travelers can often find healthy fare, even if they need to bring it along themselves.
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Health & Wellness
Saturday, October 22, 2016
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How to prevent injury when exercising E xercise is an essential component of a healthy lifestyle. The World Health Organization recommends that healthy adults between the ages of 18 and 64 perform at least 150 minutes of moderate-intensity aerobic activity each week or do at least 75 minutes of vigorous-intensity aerobic activity each week.
Many adults cite hectic schedules as their reason for not getting enough exercise, but even those who do find time to exercise could find themselves sidelined if they do not take certain preventive measures to reduce their risk for injury. Though injuries can happen to even the most seasoned and knowledgeable athletes, there are certain measures adults can take to reduce their injury risk.
Recognize your limitations. Once you have established a regular exercise routine and your body has grown accustomed to daily exercise, it can be tempting to overdo it or even unknowingly push your body to points that put you at a greater risk of injury. But recognizing your limitations is an essential part of avoiding injury. As you exercise more, you may notice certain areas of your body respond better to exercise than others. For example, if your wrists ache after strength training sessions, reduce the amount of weight you are lifting or look for strength-building exercises that donʼt require lifting weights.
more grueling workout to come.
weekly exercise regimen.
itʼs important that men and women of all ages take steps to reduce their risk of exercise-related injury.
Switch your routines every so Daily exercise can help adults live often. When exercise becomes a long, healthy and fulfilling lives. But part of your daily routine, you may end up hitting a plateau. When that happens, your workouts may feel We combine a traditional family practice office with same day, by appointment, less effective. Switching up routines urgent care services to provide the perfect fit for today’s busy lifestyle every so often can combat that problem while also reducing injury risk to overtaxed muscles forced to endure the same exercises day in and day out. Diversify your workout every so often by choosing new exercises and switching up the cardiovascular portion of your workout.
Give your body time to rest and recover. Exercise feels good, both physically and mentally. Daily exercise can help adults lose weight, and Warm up before each session. No shedding those extra pounds can matter how accustomed your body is improve mobility and help adults live to regular exercise, warming up more active and fulfilling lives. before each workout is still necesExercise also causes the release of sary to avoid injury. Warming up hormones known as endorphins, before each workout elevates your which trigger positive feelings in the heart rate and increases circulation, body. Those positive feelings can be loosening the joints and increasing somewhat addictive, but itʼs imporblood flow to the muscles youʼre tant that adults give their bodies time about to exercise. Between five and to rest and recover between work10 minutes of low-intensity cardioouts. Lack of time to rest and recovvascular exercise can help loosen up er makes bodies vulnerable to injury, so include time to recover in your your body and prepare it for the
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Diet and exercise needs change as people age
M
aintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet. The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recdonĘźt need. Choose unsweetened beverages and opt ommendations for younger people. for water as much as possible. Protect yourself against One challenging thing about eating less overall is sup- dehydration, which can be harder to detect as you get plementing with more nutrient-rich foods. Older bodies older. still require similar amounts of protein, vitamins and In addition to modifying food and beverage choices and minerals as younger ones, but older men and women reducing their calorie intake, seniors should continue to must balance that need with their need to consume exercise. Healthy eating paired with moderate exercise less calories. Consuming more fruits, vegetables and remains one of the best combinations for healthy lean protein sources, including beans, and choosing weight loss or weight maintenance. The goal is to conwhole grains over refined starchy foods can be the key. sume fewer calories and expend more energy. While Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you
cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as
you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive. Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the bodyĘźs ability to absorb calcium. Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients. The bodyĘźs nutritional and fitness needs change as a person ages. Those uncertain about the lifestyle changes they will need to make should speak with their physicians.
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