Health & Wellness 2019

OCTOBER 2019

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The Northern Virginia Daily

HEALTH & WELLNESS 2019

Water and diet are key to weight loss at any age

By Josette Keelor The Northern Virginia Daily FRONT ROYAL - It’s never too late to get healthy.

Dr. Erik Mitchell, who on a recent day at Valley Health Orthopaedics in Front Royal saw patients ranging in age from 5 to 82, said health and safety are important at any age.

Specializing in the treatment of sports injuries, he said getting or staying healthy at a later age is entirely possible. Still, there are considerations people should make if they want to pursue more activity than they’re used to.

First, contact a primary care physician before starting a new exercise plan or changing around your diet.

“The benefits of exercise are tremendous, but you have to go low and slow,” he said.

It’s also good to consult a dietitian or nutritionist for specific dietary needs, he said.

Next, people should make sure they’re safe while starting a new workout plan. Ease into exercise, stay hydrated and eat enough of the right foods to help prevent injuries.

“We know what’s important is hydration for sure,” Mitchell said, “and I think a well-balanced diet is important, too.”

“There’s a bunch of fad diets,” he said. But he doesn’t recommend any. Instead, he said to focus on getting enough protein, plenty of water and enjoying a generally balanced diet.

“Hydration requirements are different for each individual,” he said.

He drinks 120 ounces of water a day and said he feels hydrated enough. But he also said it could vary from person to person based on their weight, health and activity level.

“If you’re at a point where you’re thirsty, you’re dehydrated for sure.”

People should increase water intake when they exercise, he added.

“You have to definitely incorporate more fluids when you begin an exercise program.”

In general, he said, a comprehensive exercise routine includes four elements: an active warm-up, strength training, resistance training and a cool-down.

Accomplish those four things, he said, and “you know that you’re basically taking part in a program that’s safe and effective.”

Though genetics play a role in a person’s health, Mitchell said hydration and food choice are also hugely important to good health.

“Diet is the critical key aspect of any weight-loss program,” he said.

It’s even more important than exercise, which he said can only go so far in helping a person lose weight. Even with vigorous activity, he said, a person can only lose so many calories through exercise.

Josette Keelor/Daily

Dr. Erik Mitchell holds a model of a knee joint at Valley Health Orthopaedics in Front Royal.

“We know fundamentally, what you eat, that plays the biggest impact,” he said.

Contact Josette Keelor at jkeelor@nvdaily.com

The Northern Virginia Daily

HEALTH & WELLNESS 2019

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The Northern Virginia Daily

HEALTH & WELLNESS 2019

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Go outdoors for good health MORE InfORMaTIOn • Visit http://blandy.virginia.edu/public-programs/walk-blandy for more information on walking Blandy or to see maps.

• Visit https://www.dcr.virginia.gov/state-parks/ sky-meadows#park_trail_guide and click on the pdf file for information on the trails.

Josette Keelor/Daily

Margaret Day, of Strasburg, walks along Strasburg’s Riverwalk trail in the town’s park.

By Melissa Topey The Northern Virginia Daily A good way to promote health for senior citizens is to get outdoors.

That is the belief of people at two popular outdoor walking spots: Blandy Experimental Farm and Sky Meadows State Park.

“We see a lot of seniors coming out to walk Blandy. I have people tell me frequently they enjoy walking Blandy,” said Steve Carroll, director of public programs.

Blandy Experimental Farm has quite a few trails, he said.

Several years ago, Carroll helped establish four new trails purposely for

people to use to get exercise.

said it has 700 acres that people are free to explore.

easy to walk,” Selove said.

He pointed out that not everyone who is “We are all for it,” Carroll said. older is looking for easy, though.

Another area outdoor spot for older The trails all begin conveniently at the “I have seen people over 55 years old walkers to consider is Sky Meadows front parking lot. doing some difficult trails,” he said.

State Park.

“They have an easy surface to walk on.

He noted a popular trail people love to They range from three-quarters of a mile In August, the park opened the Sensory get out on is the Piedmont Overlook Explorers Trail, a .3-mile trail designed to two miles,” he said.

Trail, a one-mile loop that has a beautiful to engage everyone’s senses as they The benefits of walking include view but at times can be steep. explore, including those who are increased circulation and respiratory “It can be steep but because it’s only one visually, hearing and mobility impaired. rate, improved muscle tone, and balance. mile many people do it. It’s accessible to Ryan Selove, public relations and It helps manage various medical a wide audience,” Selove said. conditions, including heart disease, Type marketing specialist for Sky Meadows Someone looking for more level grounds State Park, pointed out there are 22 miles may want to check out Corporal 2 diabetes and weight-loss efforts, of walkable trails at the park. He said according to the Mayo Clinic.

Morgan’s trail, the Hadow trail, or the they vary from easy, moderate and Snowden trail, he said.

But Blandy Experimental Farm has more difficult. to offer those looking for outdoor Contact Melissa Topey at exercise than just the four trails. Carroll “We have trails specifically that are very mtopey@nvdaily.com

The Northern Virginia Daily

HEALTH & WELLNESS 2019

Did you know?

According to the Department of Health and Human Services, about $117 billion in annual health care costs in the United States is linked to a lack of physical activity. And that burden is not exclusive to the United States, as estimates from the World Health Organization suggest that the global cost of physical inactivity exceeds $54 billion annually. The WHO also notes that, worldwide, one in four adults and, perhaps most alarmingly, three in four adolescents between the ages of 11 and 17 do not currently meet the organization’s recommendations for physical activity. That’s unfortunate and potentially dangerous, as a lifestyle that includes routine physical activity has been linked to a number of benefits that can promote both short- and long-term health.

The national Institute of Diabetes and Digestive and Kidney Diseases notes that regular physical activity may help prevent or delay type 2 diabetes, heart disease, high blood pressure, and stroke.

The NIDDK also says that regular physical activity may help people reduce their risk for certain cancers and maintain healthy body weights. Appropriate physical activities depend on various factors, including age and existing physical condition. Adults and children who want to become more physically active should speak with their physicians and get a comprehensive physical exam before beginning a new exercise regimen.

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HEALTH & WELLNESS 2019

The Northern Virginia Daily

Local chiropractor offers new neuropathy treatment

By Donald Lambert The Northern Virginia Daily

FRONT ROYAL - A local clinic is offering a new treatment to help older adults combat peripheral neuropathy.

According to Blueprint to Neuropathy, more than 30 million Americans are affected by peripheral neuropathy, which refers to conditions that result when nerves that carry messages from the brain and spinal cord to the rest of the body are damaged or diseased. Several causes of neuropathy include diabetes, chemotherapy, and auto-immune diseases.

Dr. Scott Cabazolo, of Natural Results Chiropractic Clinic, said that his clinic started offering the treatment in June and has seen huge success with his patients.

He said that the selling point on the treatment was that people can take the treatment equipment home with them.

The treatment includes a nutritional plan and devices such as inferred laser boots and an electronic stimulation device called the ReBuilder - a device that opens nerve paths, re-educates the nerves, re-mineralizes the junctions between the nerve cells, and treats all nerves in the legs.

Cabazolo, who has been a practicing chiropractor for 23 years, said he was hesitant about doing and advertising the treatment at the clinic.

“It had to work,” he said. “I didn’t want my name tied to something that didn’t work.”

Donald Lambert/Daily

Dr. Scott Cabazolo, of Natural Results Chiropractic Clinic, demonstrates a “cold stick,” which is part of a new neuropathy treatment at the clinic.

MORE InfORMaTIOn

Cabazolo said that, normally, patients For information on the treatment or would come into the clinic once a week to schedule a consultation, contact for three to four weeks for different Natural Results at 540-622-6400. neuropathy treatments, including massages or laser treatments. He said that the new treatment allows patients to then does a sensory test and allows the do two, 30-minute sessions a week for 90 patient to make the decision on what days, with limited visits to the clinic. treatment options he or she wants to explore.

“They have everything they need,” “If they can’t put in the time, I don’t Cabazolo said. want them to waste their time or money,” Cabazolo said that when a patient shows Cabazolo said. “It’s quite the investment.” interest in the treatment, he shows a video on neuropathy and then he talks to Cabazolo said that patients check in with patients about the treatment options. He the clinic by email, text messaging, and a

BodySite app - which allows doctors to see if their patients had done their therapy for the day. He said that it’s recommended that patients check in every day.

“We try to get them in a pattern of [checking in],” Cabazolo said.

Cabazolo said, to his knowledge, Natural Results is the only clinic in the Shenandoah Valley that provides this treatment. He said that the treatment’s success rate is around 90-95%.

Since the clinic began to offer the treatment in June, Cabazolo said 12 patients have taken part.

“This isn’t a 90-day promise,” he said.

“That’s what I like about it. In 90 days, I want to see some change. Some people may not have that [90% success rate] change in maybe a year, but they can keep treating themselves.”

Natural Results offers a $49 consultation fee for the treatment, a neuropathy exam, and a discussion with Cabazolo about treatment options. Cabazolo couldn’t provide a price for how much it would cost for the treatment equipment as it would vary from patient to patient.

Contact Donald Lambert at dlambert@nvdaily.com

The Northern Virginia Daily

HEALTH & WELLNESS 2019

How to start exercising at home

A healthy diet and an active lifestyle are great ways to achieve a healthy weight and good overall health. Many people no doubt associate exercise with fitness centers and gym memberships. While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

Working out at home may require some creativity, as even homeowners with gyms in their basements may not have as much equipment at their disposal as they would at a local fitness center.

Body weight exercises

Body weight exercises include pushups, planks, squats, and lunges. Alternating incline and positioning of the body when performing some of these exercises is a great way to work various muscle groups. Body weight exercises do not necessarily require equipment, and that may disappoint

some people. That’s because, with no added weight — and only one’s own body weight to provide resistance — it’s difficult for a person to challenge himself or herself effectively and gradually build up progress.

Home-based cardio workouts also can include cycling, swimming in a backyard pool or playing a pickup sports game with the kids.

Set up a home gym

With a few barbells, dumbells and a weight bench, it’s easy to create a A mix of cardiovascular activity, which home gym in a basement or garage.

Extra equipment, such as TRX resistputs a strain on the heart and lungs to ance training equipment or an elliptical build up stamina, can help shave off machine, can be added to make the the pounds when paired with strength gym more complete. training exercises. Take to the great A home gym also can be a place to outdoors near home to get in a good do strength and stretching exercises cardio workout. like yoga or pilates.

Rally Health, a digital, data-based Many people find that they can effechealth advisory company, says that tively workout at home with little to no walking can constitute a cardio work- equipment necessary. With such conout if one goes at a brisk pace of venience, individuals may find they around three miles per hour. Walking make more time for exercise, which is on an incline also can constitute vigor- an important component of a ous exercise that’s on par with running healthy lifestyle. or biking, particularly when it’s a steep hill.

Get outdoors for cardio

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HEALTH & WELLNESS 2019

The Northern Virginia Daily

It is never too late to get in shape

By Max Thornberry The Northern Virginia Daily STRASBURG - Getting in shape and staying in shape is hard no matter how old you are.

Jill Eisentrout, a trainer at Anytime Fitness and specialist in senior fitness, said getting into the gym gets harder the older someone gets. Standing on the outside looking in at the gym can be intimidating, Eisentrout said. But the gym offers a pathway to a better life, she said.

“There was a misconception that the gym is for young people,” Eisentrout said. “And it’s more like the fountain of youth for older people.”

Eisentrout has been a trainer for 30 years, working with everyone from children to seniors on creating healthy bodies and healthy lifestyles. As she began to age, Eisentrout said she started to notice how her own training was becoming more limited. Between her own barriers and moving to the area, Eisentrout narrowed her focus to making sure older citizens had resources for staying physically fit.

Her first move to market the gym as a viable option for seniors was a balance and stability class. Basic, everyday items that teenagers and young adults take for granted are skills seniors have to work on, Eisentrout said.

“Just standing on one foot, or standing on one foot and reaching for something, a lot of younger people don’t see the challenge in that,” Eisentrout said.

Over time, the class grew and is now filled for two hours a day, three days a week.

While set classes are an option and a good way to get started, Eisentrout said that every person who comes in gets a personalized introduction and plan for what they need to succeed. Having someone to walk through the beginning stages helps to alleviate some of the fears, Eisentrout said, and sets each individual person up for success.

Trainer Jill Eisentrout leads class at anytime fitness.

Seniors, or anyone with an injury that has hampered their exercise, don’t usually do different exercises, they just have to do them differently, she said.

aim to keep their exercise level in the 6-8 range.

“Get your heart rate up and keep it up for 20 to 30 minutes,” Eisentrout said. “That’s vigorous. Vigorous is The common denominator for anyone who comes in to not strolling the mall pace on your walk, but a ‘you’re get in shape is having strong cardiovascular health. The late for your plane’ pace.”

American Heart Association recommends 150 minutes Getting started is often the biggest hurdle, Eisentrout of “vigorous” exercise a week, Eisentrout said. For said.

Getting off the couch where it is safe and younger adults, she has them run, do jumping jacks and mountain climbers. Those exercises, however, are high comfortable and walking into a gym where everyone is Depending on the person, and on the age, success is compared against each other is ominous, she said, but impact and seniors with diminishing bone density are going to vary though most seniors find that success is that’s what coaches and classes are for. looking to stay healthy without hurting themselves. closely tied to medical reports, Eisentrout said. When Instead, low-impact cardio exercises like walking fast “Habit is everything,” she said. “You have to stick with they were 20, having a six-pack and defined biceps was as opposed to running are in the training book for it long enough to see a change.” important but now she said having a strong core and seniors. biceps that work take precedence.

“If you give up on the first one, you never get to the fun Like so many pieces of a fitness plan, Eisentrout said part,” she said. “That’s a big deal for people, is just “I find that goals are more tied to medical reports … that how someone defines “vigorous” will range making the time commitment. And maybe for seniors, more tied to the ability to keep up with daily activities,” depending on their age, the current level of fitness and scheduling it so they know it’s consistent and Eisentrout said, “and less tied to how they look in a any injuries they may have. On a scale of 1 to 10 - 1 persistent.” bikini.” being a couch potato and 10 being an athlete Eisentrout said everyone, children to seniors, should Different goals have similar paths though, she said.

Contact Max Thornberry at mthornberry@nvdaily.com

The Northern Virginia Daily

HEALTH & WELLNESS 2019

Healthy ways to build muscle naturally Reshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good.

There are various ways to safely build natural muscle. novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path.

The following are some safe ways to build muscle.

Boost training volume

once, helped maximize muscle growth.

According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep).

For good muscle volume, she recommends three to six sets of 10 to 20 reps.

Consider a full-body routine

Increase caloric intake Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up.

This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables.

Zero in on the eccentric phase of movement

Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective.

Hit muscle groups more frequently In the 2016 study, “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy,” published in Sports Medicine, targeting various muscle groups twice a week, rather than

Working the entire body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a full-body routine three days a week for three months gained almost 10 pounds of muscle over that time.

fatigue the muscles Decrease rest periods between sets to encourage quick release in musclebuilding hormones.

Have casein protein before bed Data published in Science Daily in March 2019 found that pre-sleep protein intake increases muscle protein synthesis during overnight sleep in young adults. Lead author Dr. Tim Snijders of Maastricht University gave 44 healthy young men a 12-week lifting program.

Half were also given a nightly, pre-sleep protein shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed.

Muscle growth comes from frequent strength training, increasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.

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HEALTH & WELLNESS 2019

Can tea be too hot?

The Northern Virginia Daily

A piping hot cup of tea is a morning staple for millions of people across the globe. But can tea be so hot as to adversely affect tea drinkers’ overall health?

A 2019 study from researchers with the American Cancer Society found a link between drinking hot tea and esophageal cancer. The study, published in the International Journal of Cancer, examined more than 50,000 people between the ages of 40 and 75 in the Iranian province of Golestan for an average of 10 years. Researchers determined that tea drinkers who consumed their tea at temperatures higher than 140 F (60 C) and consumed about two large cups per day had a 90 percent higher risk of esophageal cancer compared to people who consumed less tea at cooler temperatures.

The authors of the study acknowledged more research is necessary to determine exactly why hot tea is linked with a higher risk of esophageal cancer. But scientists responding to the study suspect it’s the temperature and not the tea that’s causing the elevated risk for cancer.

“This is valuable research but not a ground-breaking discovery,” Dr. James Doidge, Senior Research Associate, University College London, told the Science Media Centre. “Hot drinks are an established risk factor for oesophageal cancer and it doesn’t take a scientist to appreciate that repeated irritation of any body surface increases your risk of cancer.”

So should hot tea be avoided? It seems the answer is yes if the tea is 140 F or higher. But that same rule should be applied to any hot beverage, not just tea.

“Tea is the only drink consumed in the area (where the study was conducted), so the data relate to this beverage,” Stephen Evans, a professor of pharmacoepidemiology at the London School of Hygiene & Tropical Medicine, told the Science Media Centre. “It is also true that in this area of Iran, that tea is frequently drunk at high temperatures. They did not study any other drink, but other studies have, and it seems that it is the heat that is the issue rather than the actual beverage.”

Simply waiting until the tea cools down or adding a cooling agent like milk to make the tea cool down instantly can help people indulge their love of tea without necessarily increasing their risk for esophageal cancer.

Did you know?

When feeling stressed, people may want to reach for a cup of tea. Research conducted by psychologists at the City University London found that a cup of tea reduces stress, not just by drinking it, but also because of the calming effect of putting the tea kettle on. Furthermore, decaffeinated green tea also can calm a person and encourage sleep. In a 2017 study published in the journal Nutrients, participants were able to fall asleep much more easily when drinking decaffeinated green tea. Also, they reported feeling much less stressed out over the course of the one-week experiment. Even black tea has been found to relieve stress by lowering cortisol levels when a person is faced with stressful situations. According to the herbal remedy site Herbwisdom.com, chamomile tea is an age-old medicinal herb that has been used as a remedy for numerous conditions, including asthma, nervousness, sleep, and stomach ailments and as a treatment for colds. It, too, many help reduce stress. Tea has many benefits for the body, and helping to tame stress may be one of them.

The Northern Virginia Daily

HEALTH & WELLNESS 2019

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HEALTH & WELLNESS 2019

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The Northern Virginia Daily

Should you skip breakfast while dieting?

The secret to losing weight involves a careful balance. The number of calories that go into a person should be exceeded by the energy expended by exercise and the normal biological functions of the body. This often involves controlling caloric intake, which can be simple when people cut back on portion sizes.

Furthermore, studies have shown that eating a meal in the morning boosts metabolism more than eating the same meal in the evening. That’s because, in the morning, the meal is jump-starting the body’s metabolic process for the day.

Eating breakfast also can have a positive impact on blood sugar concentration and may reduce postprandial hyperglycemia (higher blood sugar levels after eating) in people who have diabetes.

Some people believe they can lose weight by limiting what they eat and even skipping certain meals altogether.

But skipping a meal like breakfast could The Academy of Nutrition and Dietetics actually have an adverse effect on recommends people divide their total weight-loss efforts. daily food intake into four or five meals, including breakfast, over the course of People who lose weight and keep it off the day. This provides constant fuel and are generally those who eat a large, healthy breakfast. In a 2017 study about will help one to avoid hunger pangs and blood sugar drops that may lead to immeal frequency and changes in body pulse eating. mass index published in The Journal of Nutrition, researchers found that those When choosing breakfast foods, certain who made breakfast the largest meal of options are smarter than others. Look for the day were more likely to have a lower lean proteins, vegetables, whole grains, body mass index (BMI) than those who and low-fat dairy products. High-fiber ate a large lunch or dinner. A portionfoods, like oatmeal, can quell hunger controlled breakfast full of lean protein pangs quickly and stabilize blood sugar and whole grains can help people to feel after a meal. Protein also is filling. A fuller longer. Breakfast can curb hunger 2005 study of overweight women pubpangs before lunch, reducing the likelilished in the Journal of the American hood that people will reach for unhealthy College of Nutrition showed that eating vending machine fare to tide them over eggs for breakfast instead of a bagel siguntil their midday meals. nificantly increased feelings of fullness and reduced food intake later in the day.

The nutrition experts at Runtastic, a reIncreasing fiber intake from fruits also source for avid runners, find that eating can create feelings of fullness and probreakfast stimulates the body’s natural mote weight loss. thermogenic process, which is the use of energy to store food in the stomach, transport it through the digestive system and burn energy.

Breakfast is an important meal that shouldn’t be skipped, even by people aiming to lose weight.

What is

OAT MILK?

People avoiding milk due to an allergy, intolerance, vegan lifestyle, or other preference have many dairy alternatives to choose from at their nearby supermarket. Almond milk, soy milk, coconut milk, and cashew milk are widely known, but what about oat milk? Oat milk is quickly gaining steam at coffee houses and is poised to become a popular alternative dairy beverage. Varieties of oat milk started showing up in stores in 2018. The foodies at Bon appétit say oat milk is formed when steel cut oats or whole groats are soaked in water, blended and then strained. The resulting “milk” is purported to taste like the cream that sits atop a bowl of porridge. Because oats are more ubiquitous than nuts, oat milk can be a more sustainable option, as nut supplies do not need to be obliterated to produce milk-based products. Oat milk may have more calories than almond milk, but where it shines is in fiber content. Almond milk has around 1 gram of fiber per 8-ounce glass, while oat milk has 2 grams per glass.

Just be aware that some varieties of oat milk are sweetened and that can add up to high sugar amounts.

The Northern Virginia Daily

HEALTH & WELLNESS 2019

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Managing cholesterol starts with what you eat High cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives.

Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association.

block the body from absorbing cholesterol.

Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement.

Increase soluble fiber

Soluble fiber is found in oatmeal and other whole grains, flax, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like Harvard Medical School says that a giant mop, collecting bile generated making certain food choices can help to digest fats. The fiber and the fatlower cholesterol levels. Some foods soaked bile are then excreted in the help prevent cholesterol from forming, stool. According to Healthline, bile is while others lower low-density lipoprotein, also referred to as “LDL” made from cholesterol, and when the liver needs to make more of it to digest or “bad” cholesterol. Some foods infat, it does so by pulling cholesterol crease the amount of high-density out of the bloodstream, naturally relipoprotein, also known as “HDL” or ducing cholesterol levels as a result. “good” cholesterol. Still other foods

Eliminate trans fats Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels.

The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

Eat more fatty fish Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms.

Use vegetable oils Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking.

Choose low-fat dairy Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions.

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The Northern Virginia Daily

HEALTH & WELLNESS 2019

Slow metabolism may indicate illness Metabolism is a series of chemical reactions responsible for converting food into energy to run cellular processes. These reactions enable people to grow and sustain life effectively.

Individuals who are following a dieting and exercise regimen may speak about having fast or slow metabolisms depending on how long they’ve been working toward a goal, and whether or not they have seen measurable results.

“the stress hormone,” it may think it’s under duress and needs extra calories for bodily energy. Normal amounts of cortisol can help burn fat if it is working synergistically with the rest of the chemicals in the body. When there’s too much, calories are hoarded.

This causes any number of bodily functions to slow down and result in weight gain, fatigue, joint pain, and other symptoms. Supplementation with a synthetic form of thyroid hormone may restore function and enable weight loss.

Even though the speed at which the body metabolizes food is different for every person, sometimes a very sluggish metabolism could be a sign of illness. A diet that has stalled or even led to weight gain can be more than faulty genes. According to experts at the Washington Endocrine Clinic in Washington, D.C., certain underlying illnesses can result in weight gain or difficulty losing weight. Recognizing that a slow metabolism is part of certain conditions, and treating those conditions, can help people regain their energy and start losing weight.

Cushing’s disease/syndrome

Low testosterone

A similar phenomenon occurs with Cushing’s disease.

This is an illness that occurs when there is too much cortisol in the body, according to The Pituitary Society.

A tumor of the adrenal glands is sometimes to blame, while in other cases the body just makes too much of the hormone ACTH, which causes cortisol levels to ramp up. Medications to control excessive production of cortisol can help.

This is a condition in which the testes do not produce enough testosterone. It affects nearly 40 percent of men aged 45 and older, says the Cleveland Clinic. Symptoms of low testosterone, such as increased body fat and fatigue, can derail weight loss efforts. Men can undergo testosterone replacement therapy to restore levels.

Extra cortisol If the body has too much cortisol, which is known as

Hypothyroidism With hypothyroidism, the thyroid gland does not produce enough thyroid hormone, offers the Mayo Clinic.

If weight loss has stagnated and it is followed by other symptoms, individuals should make an appointment with their doctors to discover if illness is behind this difficulty.

The Northern Virginia Daily

HEALTH & WELLNESS 2019

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Open On Saturday Same Day Availability for sick visits Monday-Saturday

A beginner’s guide to running

Running is a way of life for many individuals. When others witness just how fit and content some runners seem to be, they may want to follow suit.

Running has many health benefits. In a 2015 study published in Neuropharmacology, researchers discovered that running can cause the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs. Runners can get a happy “high” from the sport. Running also can help a person lose weight or maintain a healthy weight. Runner’s World magazine indicates that regular running exercise boosts the afterburn, also known as excess post oxygen consumption, or the number of calories one burns after exercise.

Getting started with running is not as simple as lacing up one’s sneakers and hitting the road. To be safe, prospective runners can consider these tips.

Start with the gear Wear comfortable clothing and shoes so you can run without discomfort. Choose a running shoe that has support but also at least half an inch of space between the big toe and the end of the shoe to allow for proper foot movement.

Start gradually You may need to walk before you can run, just as babies crawl before they walk.

Forget about establishing distance or timed trials. Rather, it’s more important to just get outside (or indoors) and run. Matthew Meyer, a certified trainer in New York, says a good beginning running target is 20 minutes, three days a week. Gradually increase the number of days and minutes spent running as you develop endurance.

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Try running slower Beginners need to start out slowly to avoid injury. However, running more slowly is effective for seasoned runners as well. Slow miles can help a person enjoy running as a sport.

Take more steps

Develop good form to reduce stress on the body. When studying elite runners, most take around 180 steps per minute, which is roughly 30 more steps than amateurs.

Short, quick steps mean the feet spend less time in contact with the ground, leading to smaller impacts with each contact. Running in a way that ensures you land on your midfoot with light steps is another technique to consider.

Running is a healthy, beneficial pastime. Getting started requires the right gear and some patience.

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Foods that promote healthy hair and skin Did you know?

Millions of people across the globe deal with conditions that affect the skin and hair. Acne is a skin and hair ailment that, according to the American Academy of Dermatology, is the most common skin condition in the United States.

But what if the foods people eat could affect the health of their hair and skin? There is evidence that they can. Foods that contain certain nutrients, phytochemicals and enzymes may help people develop healthier hair and skin.

Blueberries: The U.S. Department of Agriculture gave blueberries its top ranking for antioxidant activity.

The antioxidants in blueberries neutralize free radicals and protect people from premature aging, which can help the skin look younger and more vibrant.

Eggs: Eggs are great sources of protein and biotin, which are two nutrients that may help promote hair growth. The health and wellness information site Healthline says biotin is essential for the production of a hair protein called keratin. fatty fish: Fatty fish, such as salmon, are high in omega-3 fatty acids. Ciara Foy, a Toronto-based holistic nutritionist, says about 3 percent of the hair shaft is made up of omega-3 fatty acids. They’re also found in cell membranes and in the natural oils that keep the scalp and other areas of the skin hydrated.

Red bell peppers: These peppers contain more vitamin C than oranges. According to dermatologist Dr. Julia Carroll with Compass Dermatology, vitamin C is an antioxidant precursor to collagen production, so consuming more vitamin C through foods can neutralize free radicals that could damage skin.

Spinach: Trade lettuce for spinach, which is rich in calcium, iron, magnesium, omega-3 fatty acids, and much more. These nutrients can be the building blocks of healthy skin and hair.

Oysters: Nutritionist and author Lisa Drayer says oysters are good sources of zinc, which aids in skin cell renewal and repair.

Coconut: Coconut water is great for hydration and contains potassium, an electrolyte that moves nutrients into the cells. Coconut oil also can be used to boost hair health as a pre-wash conditioning treatment.

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Psoriasis is a common skin ailment that affects approximately 7.5 million people in the United States, according to the American Academy of Dermatology. While psoriasis affects people in all age groups, it is primarily seen in adults — with the highest rates of affliction among those between the ages of 45 and 64. The most common form of psoriasis is called “plaque psoriasis,” which is characterized by raised patches of reddish skin with silvery-white scale.

Between 25 and 30 percent of those with psoriasis will also experience complementary joint inflammation that produces symptoms of arthritis. This is called psoriatic arthritis. Although there is no cure for psoriasis, which is believed to be an autoimmune disorder, it can be managed with topical treatments for mild cases or immune-suppressing medications for severe cases.

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How exercise benefits your heart JAMA Cardiology, heart disease patients who exercised found that exercise could trigger short periods of ischemia, or reduced blood flow to the heart. After resting for a few minutes, these people saw improved performance when they renewed exercise and got their heart rates up. It is believed that small doses of IPC Cardiovascular disease is the leading can help the heart adapt more readily killer of both men and women in the with ischemia and avoid a major reUnited States,. Exercise can be one of sponse issue down the road. Those at the the most effective ways to reduce the risk Cardiovascular Performance Program at for cardiovascular issues like heart atHarvard-affiliated Massachusetts Gentack, high cholesterol and more. In fact, eral Hospital found that IPC could recardiologists at the New England Baptist duce damage from heart attack by as Hospital say exercise is not only a risk much as 50 percent. preventative, but Physical activity also allows better blood also a healing balm of sorts for heart flow in the small blood vessels around health. the heart, potentially preventing clogs Exercise can help the heart become more that can lead to heart attacks. Furtherefficient and more capable of pumping more, there is some evidence that exerblood throughout the body, says the cise can help the body grow more blood health experts behind Kaiser Permanente vessel branches so there are additional health plans. Even light to moderate ex- routes blood can take if a usual path is ercise can be highly effective at improv- blocked by fatty deposits or narrow artering heart health. ies.

Harvard Medical School says exercise Johns Hopkins Medical Center says exeralso promotes positive physiological cise also works like a beta-blocker medchanges, such as encouraging the heart’s ication that can slow the heart rate arteries to dilate more readily. Exercise naturally to alleviate hypertension. It also also can help with the body’s sympacan raise levels of HDL, the good cholesthetic nervous system (which controls terol in the body, helping to improve heart rate and blood pressure) to be less overall cholesterol levels. reactive.

There are several reasons why exercise is

Improved health is a primary motivator among people who routinely exercise.

Exercise can help people feel better about themselves and their appearance, and it has considerable effects on various parts of the body, including the heart.

Ischemic preconditioning is another way that exercise can potentially benefit the heart. According to a 2017 article in

important to heart health. It’s never too late to get with a fitness regimen to prevent or reverse cardiac episodes.

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