Health, Mind & Body May 2016
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2 Press Enterprise n Saturday, May 21, 2016
Trail running goes to the dogs By JENNIFER FORKER Associated Press Writer
When Amanda Tichacek began running eight years ago, she found a friendly sidekick in Roxie, her 2-year-old greyhound mix. They started out slowly, but soon began running longer distances on the wooded trails near their home in Skokie, Illinois. “We have grown together as runners,” says Tichacek, who now logs 40 to 60 miles a week. In her prime, Roxie ran near-marathon distances, averaging more than 600 miles a year. Even at age 10, she still can run 6 or more miles with her owner. For many runners, dogs offer companionship and fun. But while dogs clearly love to run, not all are built for longdistance running with people. Don’t push your dog too hard, and stop if you see the dog lagging.
Veterinarian Jeff Gerlesits runs with his dog, Dawson, an English setter, on a trail in Arvada, Colo.
Trail etiquette, safety Andra Gerlesits/Jeff Gerlesits via AP
Amanda Tichacek of Skokie, Ill., and her sidekick, Roxie, a greyhound mix, pose on a trail in Signal Mountain, Tenn.
A vet’s advice Runners who want to share their love of the trail with a dog must consider the animal’s age, breed and fitness, says Dr. Jeff Gerlesits, a veterinarian at Homeward Bound Animal Hospital in Arvada, Colorado. Start by getting the dog a checkup. “You want to make sure things are at a good starting point,” says Gerlesits. A vet will check for respiratory, cardiovascular and orthopedic issues. To keep Roxie in running shape, Tichacek keeps her hydrated and well-nourished, and watches for signs of stress. “When she was younger she was all in and there weren’t any issues,” recalls Tichacek. “As she’s gotten older, if she wants to stop, that’s it. We’re done. You have to do what’s best for the dog.”
Age and breed Never run with a dog younger than a year, says Gerlesits. Dogs, like humans, have growth plates that need to close before they can safely run beyond a playtime scamper. Dog breeds reach skeletal maturity at different times, smaller dogs generally faster than larger breeds. “For a Labrador, that’s about 12 months,
day, and recommends offering water to a trail-running dog every 30 to 45 minutes at least. Provide food, too; if you need fuel during a long run, so does your dog. Gerlesits recommends a high-protein, highcalorie snack. “You can tell when you’re pushing your dog too hard — you know your dog. They should be next to you or a little in front, where they like to be,” says Gerlesits. “If your dog is behind you, the workout is too hard.”
Todd M. Brown/Amanda Tichacek via AP
but for a Great Dane, it’s more like 18 months,” says Gerlesits. And not all breeds make ideal running partners; for instance, those with squished faces — the technical term is brachycephalic — will have a more difficult time running distances because it’s harder for them to breathe. Those include pugs, bulldogs and boxers. Better runners include the working and sporting breeds, says Gerlesits, who runs with an English setter. However, he doesn’t rule out any breed completely. “If we’re aware of a dog’s abilities and slowly work up from there, any dog has potential,” he says.
Build strength, stamina Catra Corbett of Fremont, California, runs with TruMan, a 10-year-old dachshund. Despite his short legs, he runs up to 40 miles a week, and has run
two 50-kilometer trail races, she says. TruMan was timid — even afraid of neighborhood walks — when Corbett rescued him in 2012, so she took him trail running. “I thought, he will either follow me or run back to the car,” she says. “I started running and he followed. The trails saved him. He came alive out there.” Corbett, who writes about their adventures on a blog called Dirt Diva, built up TruMan’s miles slowly. Gerlesits says that’s prudent. Dogs are “the same as you and me,” he says. “They need to increase their miles slowly, like 10 percent a week.” Climate is another factor. Because dogs only sweat through their paws — and cool down via panting — they overheat faster than we do. Gerlesits advises against running a dog in the heat of a summer
Tichacek always keeps Roxie leashed and by her side. “On the single-track trails, you can’t have a dog going nuts,” she says. “I’ve run with friends whose dogs lacked that etiquette, and it’s frustrating.” Likewise, Gerlesits leashes his dog, Dawson. “It’s in the best interest of your dog, other runners, other dogs and wildlife,” he says. Many local and state parks require that dogs be leashed, while most national parks exclude dogs from trails altogether. Check a park’s rules before you visit, recommends Ranger Ken Low of the National Park Service. Low works at the Santa Monica Mountains National Recreation Area, which has 500 miles of trails east of Los Angeles. Longer trails may cross several parklands, each with its own canine rules. “You need to do your advance homework and make sure dogs are allowed,” he says. “It’s always good to have a leash on you.” Trail dangers for dogs range from rattlesnakes to poison ivy and poison oak. Horses have the right of way, Low says, and mountain bikers ought to yield to hikers and runners. For Tichacek, seeing Roxie enjoy the woods is one of the best parts of running together. “It feeds into her natural instinct of being a dog. She gets to climb over rocks and roots and drink from a stream. It brings me such pleasure and happiness to see that she’s having fun.” ONLINE www.homewardboundvet. com www.nps.gov/samo/index. htm trailgirl.blogspot.com
Press Enterprise n Saturday, May 21, 2016 3
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When it comes to personal health, there is a gap between Americans’ nutritional needs and how well they’re being met. A new survey shows consumers are overly confident about their diets and essential nutrient intake. The survey, conducted by DSM Nutritional Products, showed that while consumers want to improve their overall nutrition and wellness, they don’t know where to start, and say they are confused about the science behind nutrition recommendations. What’s more, while research published in the Journal of Nutrition shows only 10 percent of Americans get the recommended amount of essential nutrients, such as vitamin D and vitamin E, from food alone, 57 percent believe they do. “The survey helped us identify barriers to better nutrition,” said Will Black, DSM vice president of marketing for human nutrition and health in North America. “With this information, we can work to raise awareness about the nutrition gap of essential nutrients, and resolve conflicting and confusing information about how better nutrition can fill that gap.” Maintaining adequate nutrition begins with understanding the role of essential nutrients, Black explained. However, through its survey, DSM revealed varied awareness of nutrients and the impact they have on health. For example, most are familiar with vitamins D and E, while only about half are familiar with the omega-3 fatty acids DHA and EPA. Fewer still are familiar with lutein and zeaxanthin. “For optimal nutrition, you need to understand the best natural sources of important vitamins and ensure those nutrient-rich foods are the foundation of your diet,” said Elizabeth Somer, R.D. “However, research shows that most Americans don’t get the optimal level of nutrients from diet alone, and that’s where supplements can play an important role in overall health.” Start assessing your nutritional intake by knowing how these important, but little understood, nutrients contribute to your overall health and where you can find them: • Vitamin D is a fat-soluble
Get to know your nutrients
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vitamin, known often as the “sunshine vitamin,” that functions as a hormone in the body to regulate the way calcium is metabolized. It is especially critical for bone health in adults and children. • Vitamin E is a fat-soluble antioxidant vitamin; it is found in nuts, seeds, vegetable oils and greens, and plays a role in eye, heart and brain health. • DHA and EPA omega-3 fatty acids are polyunsatu-
rated fatty acids that are essential nutrients for many aspects of health. They are found primarily in fatty fish like salmon and are especially good for eye, heart and brain health. DHA is particularly important for expecting and new mothers and their children. • Lutein and zeaxanthin are members of the carotenoid family that are found in many green leafy plants, such as kale and spinach, and other color-
ful fruits and vegetables. These antioxidant nutrients help to support visual function by filtering out potentially harmful high-energy blue wavelengths of light that come into the eye. Research has shown that lutein and zeaxanthin support eye health. Visit www.VitaminsinMotion.com to learn more about the important role of vitamins for health, wellness and disease prevention.
Press Enterprise n Saturday, May 21, 2016 5
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6 Press Enterprise n Saturday, May 21, 2016
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According to the Centers for Disease Control and Prevention, your zip code is a greater predictor of your health than your genetic code. It not only impacts access to healthy foods, but also your ability to stay active. While it may be difficult to believe, millions living in underserved communities struggle to feed their families healthy meals and keep their kids active without the help of school-provided meals and activities. Feeding America data shows that 49 million Americans, including nearly 16 million children, live in food “insecure” households, where there is limited or uncertain access to adequate food. Approximately 23 million Americans live in low-income urban and rural neighborhoods more than one mile away from the nearest grocery store. Individuals in at-risk communities also are disproportionately affected by chronic diseases, and many researchers believe that lack of access to nutritious foods is a contributing factor. “Here at the Aetna Foundation, we are working to make healthy foods readily available, accessible and affordable for more people across the country,” said Garth Graham, M.D., MPH, president of the Aetna Foundation. “Our goal is to promote healthy nutrition and physical activity habits by reaching people directly in their
Guide family to better health neighborhoods and working community garden near your you share your own culinary hand in hand with local orga- home. Introducing kids to a knowledge or seek out a cooknizations to help make healthy wide range of freshly grown ing class geared toward kids choices easiin your comer.” munity, invitT h e s e ing kids to quick tips take part in from the preparing nuAetna Fountritious meals dation are and snacks is a designed to good way to get encourage them enthupeople and siastic about help them better-for-you find affordfood choices. able nutri5. Get off tious foods the couch. and easy and Visit your lofun ways to cal park or get and stay take a walk or physically bike ride after active. dinner. Even 1. Visit Getty Images when weather your local Get your kids excited about trying fresh fruits and vegetables keeps the kids the farmer’s by taking them shopping with you and allowing them to pick out inside house, intromarket. duce activities Take advan- new produce to try. that encourtage of all the choices of fresh fruits and veg- produce piques their interest age movement, such as video etables being picked and shared and expands their knowledge games with virtual dancing or by local farmers. In many parts about nutritious fresh food op- sports. Indoor games of hideand-seek and freeze dance or of the country, markets operate tions. year-round, and the USDA Na3. Let your kids pick. Get jumping rope during commertional Farmers Market Directo- your kids excited about trying cials are also fun ways to get ry is a great place to start. Many fresh fruits and vegetables by moving when you’re stuck inalso accept SNAP benefits. taking them shopping with you side. For more information on 2. Look for a community and allowing them to pick out garden in your neighbor- new produce to try, whether ways the Aetna Foundation is hood. The American Commu- you’re at the farmer’s market, helping create healthier communities, visit www.aetnanity Gardening Association is grocery or corner store. a good resource to help find a 4. Cook together. Whether foundation.org.
Make sure your children stay active Courtesy of Metro Creative Graphics
The U.S. Centers for Disease Control and Prevention recommend that children and adolescents get 60 minutes or more of physical activity each day. The CDC advises that such physical activity should include aerobic activity and muscle and bone strengthening exercises. Aerobic activity should take up most of kids’ daily physical activities and can include moderate activities, such as brisk walking, or more intense activities like running. Parents should make sure kids include some vigorous aero-
bic activity in their physical activity routines at least three days per week. Muscle strengthening activities do not mean parents should get their youngsters in the gym as soon as possible. Rather, activities like gymnastics or push-ups done three times per week can be enough to help kids build strong muscles. The CDC notes that as kids reach adolescence, they may start structured weight-training programs to strengthen their muscles. Jumping rope or running three times per week can serve as kids’ bone-strengthening exercises.
Parents should make sure kids include some vigorous aerobic activity in their physical activity routines at least three days per week.
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Press Enterprise n Saturday, May 21, 2016 7
Getting kids into golf is a great way for parents to bond with their children.
Metro Creative Graphics Courtesy of Metro Creative Graphics
Golf is a game of skill that can take years, if not decades, to master. Many golfers find their time on the golf course both rewarding and relaxing, even on those days when the fairways seem impossible to find. Though many players never swing a golf club until they reach adulthood, it’s never too early to hit the links. Some of the world’s most accomplished golfers, including four-
Help children get into the swing of golf time Masters champion Tiger Woods, began playing as toddlers, and many feel that getting an early start can lead to a more successful game down the road. Getting kids into golf is a great way for parents to bond with their children while enjoying the great outdoors. Golf can also be used to teach kids humility, sportsmanship and the importance of hard work. Thanks to the often frustrating nature of golf, parents may find it somewhat challenging to instill a love of the game in their youngsters. But there are ways to introduce kids to this wonderful game that kids might just play for the rest of their lives. • Focus on having fun. Few, if any, golfers at your local golf course on a given weekend could say with certainty that golf has never frustrated them. The challenge of golf may be its most appealing characteristic to older players, but young kids can be easily overwhelmed by the challenges golf presents. By focusing
on having fun instead of perfecting techniques, parents can get kids to look forward to their time on the links. The more fun kids have, the more likely they will be to embrace the game and its many challenges. Don’t put pressure on youngsters as they develop their games, but encourage them through their struggles and reassure them that you faced the same obstacles when you started playing. • Hire an instructor with experience teaching children. Instructors with experience teaching children will understand the basics of the game and how learning those basics provides a great foundation for future enjoyment and success on the course. Instructors who have taught kids in the past also know that teaching youngsters the finer points of golf requires patience and encouragement. Ask a fellow parent or an employee at the club where you play to recommend an instructor for your child. And take advantage of any kids’ courses your club offers.
• Purchase the correct equipment. Even the best golfers are bound to struggle when using the wrong equipment. While it might be unwise to invest in especially expensive equipment for youngsters likely to grow out of it in a few months’ time, deals can be found on used kids’ equipment. Used kids’ equipment is typically subjected to less wear and tear than used equipment for adults, as kids tend to play less often and fewer holes than adults when they do play. But make sure to find correctly sized equipment that kids feel comfortable using. • Play some holes. Instructors may teach kids the differences between the types of clubs and how to swing and putt. But golf is most fun when players are out on the links going from hole to hole. Instruction is important, but don’t forget to play a few holes with your child each week as well. Golf is a challenging game, but it’s one that can be enjoyed by athletes of all ages.
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8 Press Enterprise n Saturday, May 21, 2016
Don’t be chicken about meat in diet Courtesy of North American Precis Syndicate
If you’re like a lot of people, you may be uncertain about how to eat right and get and stay fit, so a few facts from the expert research may be good news. Achieving and maintaining a healthy weight, they say, isn’t about short-term dietary changes. It’s about a lifestyle that includes healthy eating and regular physical activity. In addition, many nutrition experts agree that meat and poultry should be part of a balanced diet and can help satisfy hunger and control weight while delivering key nutrients people need.
Eat meat and poultry 1. Protein. Naturally and completely. Protein found in meat and poultry is “complete” because it contains all the amino acids essential for health. Animal proteins are complete proteins, points out the Academy of Nutrition and Dietetics. 2. Iron rich. Meat, fish and poultry contain heme iron, which helps prevent anemia because the body absorbs this iron better than the nonheme iron found in plant foods such as vegetables. Heme iron foods, reports the National Institutes of Health, also help the body absorb nonheme iron found in plant foods. 3. Bioavailable nutrition. Nutrients in meat, including iron and zinc, are typically more easily absorbed and used by the body. 4. Muscle strength and mainte-
nance. High-quality protein, in meat ars. and poultry, has been shown to prevent 9. Zinc immunity. Researchers also muscle loss more effectively than other found that zinc helps maintain optimal protein foods as people age. immune function and promotes wound 5. Bone strength. No bones about healing. Beef is the top dietary it. According to a University of source of zinc. Massachusetts study, meatless 10. Selenium rich. A serving diets contain lower amounts of of beef or lamb delivers about calcium, vitamin D, vihalf your daily selenium needs. tamin B12, protein, and Selenium is an antioxidant omega-3 fatty acids, all that helps prevent cell damof which play imporage, promotes proper thyroid tant roles in maintainfunction and may contribute ing bone health. to cancer preven6. Brain function. Anition, reports the mal products such as meat Journal of the are the only natural sourcAmerican Coles of vitamin B12. This lege of Nutrition. nutrient promotes brain 11. Weight mandevelopment in children, agement. Studies according to a Food and in the New England Nutrition Bulletin, and, Journal of Medicine adds the Institute of Mediand The American cine’s Food and Nutrition Journal of Clinical North American Precis Syndicate Nutrition say highBoard, helps the nervous system function properly. Meat and poultry may make protein diets that in7. Heart health. Aus- for tasty meals but there are a lot clude lean meat and tralian research published poultry have been more reasons they should be part shown to promote in The American Society for Clinical Nutrition of your balanced diet. long-term weight loss shows that lean meat probetter than other ditein could help maintain healthy cardio- ets. vascular function. 12. Tastes good. No scientific papers 8. Blood sugar control. An article in proving this are available. You’ll have to the American Journal of Clinical Nutri- do the research yourself. tion suggests a high-protein, low-carbohyFor more facts, tips and recipes, visit drate diet, which could include lean meat the North American Meat Institute at and poultry, can help to control blood sug- www.meatpoultrynutrition.org.
Studies: Men less likely to visit doctor than women Courtesy of Metro Creative Graphics
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Men are More inclined to visit the doctor when they have a major problem rather than for routine checkups.
Men and women have many similarities and many differences. Comparing the sexes can be complicated, as many such comparisons come with caveats that can explain many differences. But the disparity between how often men visit their doctors and women visit theirs defies such explanations, and men may want to start emulating women to ensure long-term health. Various studies indicate that men are less likely to visit the doctor and tend to report ill health less frequently than women. The Centers for Disease Control and Prevention have found that, in the United States, women are more likely to visit the doc-
tor and participate in annual exams than their male counterparts. Similar studies have indicated this is not a distinctly American phenomenon. In a 2011 survey sponsored by insureBlue.co.uk, more than one in five men admitted they had not visited a general practitioner or other healthcare professional in the last 12 months. Only 14 percent admitted to being happy to see a doctor if they had to, while one-third revealed that they only go to a doctor if their partner encourages them or in the case of a medical emergency. Each man is different, so there is no one reason that men tend to visit the doctor less frequently than women. Women may place greater em-
phasis on preventative care than men, and women may be more comfortable with physicians because preventive care for women typically involves visiting gynecologists more than once per year. Men who do not visit the doctor frequently may not get the preventative care necessary to defend against illness and reduce risk of injury or disease. As a result, men may be living with undiagnosed illnesses or be self-medicating when problems arise. Men should visit their doctors at least once each year to have general physical examinations, which should include blood tests. Such visits also provide an opportunity to discuss any concerns men might have with their physicians.
Press Enterprise n Saturday, May 21, 2016 9
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Exercise is an essential element of a healthy lifestyle. When combined with a healthy diet, exercise can help men and women maintain a healthy weight, delay the onset of certain diseases and improve overall health. To ensure they get enough exercise, many people join a gym. But as popular as gyms are, many individuals have a narrow view of what constitutes a thorough “gym” workout. They may believe they’ll spend their entire time like a hamster in a wheel on the treadmill or may be intimidated by the rows of machines before them. Fortunately, today’s gyms are much more than weight benches and elliptical machines. Many boast an array of fitness classes, and a great many more offer martial arts and combat-style classes. Such offerings attract fitness enthusiasts who may be looking for a workout with an edge. What’s more, these types of routines can help increase stamina and strength all while reducing stress. Kick-boxing classes, boot camp, highintensity interval training, and mixed martial arts are just a few of the programs on the rise in today’s gyms. The following is a brief look at some of the popular class offerings at gyms around the country.
Mixed martial arts Mixed martial arts (MMA) is one of the fastest-growing sports in the world. MMA combines various styles of fighting in a no-holds-barred style of combat. Punching, kicking and classic martial arts moves are part of MMA. Wrestling
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KICK-BOXING CLASSES, boot camp, high-intensity interval training, and mixed martial arts are just a few of the programs on the rise in today’s gyms.
may be thrown in for added fun as well. Krav Maga Fitness classes geared around MMA will Krav Maga class may entice self-defense incorporate many of the moves without the actual combat taking place. Therefore, tactic enthusiasts. Krav Maga employs expect to push muscles and flexibility to techniques from martial arts disciplines but includes some self-defense moves as well. their peak. Classes will not only teach participants Kick-boxing how to defend themselves from attacks, but Kick-boxing classes will pit you against will also work on agility and strength. a punching bag. You will learn proper Boxing punching stances and will work to imFor anyone who has ever wanted to prove balance and movement. People may believe only the legs and arms get a work- channel their inner Rocky Balboa, boxout during kick-boxing, but your core ing classes may be just the fit. Boxing will muscles do their part to help you keep work many of the same muscle groups as your footing and put power behind your kick-boxing, but without the roundhouse kicks and punches. Some kick-boxing kicks. Boxing can be a super stress-buster, trainers will mix intervals into the train- and many people underestimate just how ing, providing additional core work and much they’ll work up a sweat while in the cardiovascular exercise. ring or going one-on-one with a bag.
Men, women metabolize food differently Courtesy of Metro Creative Graphics
Men and women process food differently. When dieting side by side, men appear to shed pounds easier and more quickly than women do. But is that really the case? According to Greg Caporaso, assistant professor in the Department of Biological Sciences at Northern Arizona University and assistant director of the Center for Microbial Genetics and Genomics, diet affects men’s and women’s stomach microbes differently, even when identical foods have
been eaten. In addition, according to the paper “Lower sedentary metabolic rate in women compared with men,” R. Ferraro, S. Lillioja, A. M. Fontvieille, R. Rising, C. Bogardus, and E. Ravussin, affiliated with the National Institute of Diabetes and Digestive and Kidney Diseases and National Institutes of Health, Phoenix, and published in The Journal of Clinical Investigation, on average, women’s total energy expenditure, which is the number of calories burned for metabolic needs, including breathing, blood circulation,
digestion and physical activity, is around 5 to 10 percent lower than men’s. The composition of the female body also differs from the composition of the male body. Men have more muscle mass and less body fat than women, which also can contribute to how easily men may be able to shed weight. Maintaining that muscle mass can push their metabolisms even further. According to the Poliquin Group, producers of unique weight training fitness programs and supplements, the following factors also come
into play. • At rest, women burn more glucose (sugars and starches) but less fat than men. • Men and women burn and store body fat differently. • Stress can inhibit fat loss in women. • Diet trends, including fasting and calorie restriction, tend to be more beneficial for men than women. To overcome these factors, women can work with their doctors, trainers and nutritionists to develop plans that take their unique metabolisms into consideration.
Press Enterprise n Saturday, May 21, 2016 11
Be wary of shaking salt habit
tion) is the most common form of electrolyte imbalance in the blood. Indeed, several recent medical papers found a direct relationship between hyponatremia and unsteadiness, falls, bone fractures and attention deficits. Elderly people on low salt diets often experience lack of thirst which leads to dehydration and they experience loss of appetite that leads to a host of health problems. Falls are one of the most serious problems for the elderly and about a third of people older than 65 fall at least once every year. Fall-related injuries in the elderly are associated with numerous psychological and physical consequences and are a leading cause of bone breakage and hip fractures, which can lead to complications and permanent disability or death. More than 5 percent of all hospitalizations in people older than 65 years are due to fall-related injuries. Sadly, the research shows that in assisted living facilities where almost all residents are given low-salt diets, the rate of falls and fractures are three times as great as in the normal home environment.
Courtesy of Brandpoint
Salt, or sodium chloride, is essential for life. In fact, no mineral is more essential to human survival than sodium because it allows nerves to send and receive electrical impulses, helps your muscles stay strong, and keeps your cells and brain functioning. However, sodium chloride (salt) is a nutrient that the body cannot produce, and therefore it must be eaten. The average American eats about 3,400 mg per day of sodium, according to The National Health and Nutrition Examination Survey. You may have heard that this is too much, but according to new research, it may actually be on the low side of the healthy range. A 2014 study, published in the New England Journal of Medicine, tested sodium consumption in more than 100,000 people in 17 countries. The study found that the healthy range for sodium consumption was between 3,000 and 6,000 mg per day. Eating more than 7,000 mg per day of sodium increases your risk of death or cardiovascular incidents, but not as much as eating less than 3,000 abling the function of thyroid mg per day. The low salt diet glands to produce needed horwas significantly more harm- mones for proper metabolism. When children in the womb ful than the high salt diet. don’t get enough iodine from Many health benefits their mother, fetal brain develThe other component of salt, opment may be impaired. Durchloride, is also essential to sur- ing pregnancy, iodine deficienvival and good health. It pre- cy can cause a child to develop serves acid-base balance in the learning disabilities and menbody, aids potassium absorp- tal retardation as well as develtion, improves the ability of the opmental problems affecting blood to move harmful carbon his speech, hearing and growth. Salt is also a vital compodioxide from tissues out to the lungs and, most importantly, nent of hydration. After exerit supplies the crucial stomach cise, it is critical to replace both acids required to break down water and salt lost through perand digest all the foods we eat. spiration during exercise. That Because the level of salt con- is why all athletes make sure sumption is so stable, it is an they are consuming sufficient ideal medium to use for forti- salt during and after a workout. Expectant mothers and sefying other essential nutrients such as iodine. Iodized salt first niors, in particular, need to produced in the U.S. in 1924 is guard against under-consumpnow used by 75 percent of the tion of salt. Higher-salt diets have also world’s population to protect against mental retardation due been used successfully to comto Iodine Deficiency Disorders bat chronic fatigue syndrome. (IDD). Iodine is an essential ele- Asthma sufferers, particularly ment in healthy human life, en- in Eastern Europe, are often
Most Americans — including the elderly — when left to their own choice consume salt within the healthy range.
Salt, life expectancy
Brandpoint
treated by having the person spend time in salt mines or salt caves. This is because the unique microclimate, containing ultrafine salt particles helps clear the lungs.
Low salt diet myths Low salt diets can be especially harmful for the elderly. In older people, mild hyponatremia (low sodium concentra-
It is well documented that the Japanese and the Swiss enjoy some of the longest life expectancy rates of anyone in the world. It is less known however, that they also have among the highest rates of salt consumption. A review of peer-reviewed medical research around the world indicates that if people were to actually consume the low levels of salt recommended in the U.S. Dietary Guidelines, they would put their health at risk. Fortunately, most Americans — including the elderly — when left to their own choice consume salt within the healthy range.
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12 Press Enterprise n Saturday, May 21, 2016
Caffeine offers surprising health benefits Courtesy of Metro Creative Graphics
That 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 it’s 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 Alzheimer’s disease. Furthermore, caffeine may help keep dopamine molecules active in the brain and prevent the onset of Parkinson’s disease. • Caffeine can help improve mood.
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Many Medical professionals attest that, when consumed in moderation, caffeine can have a number of health benefits. The stimulant effect of caffeine may help boost people’s moods, and thus reduce the propensity for suicidal thoughts. In 2013, Harvard’s School of Public Health found that respondents who drank two to three cups of caffeinated coffee a day cut their suicide risk by 45 percent. • Caffeine may lower risk of stroke. Studies conducted in both the United States 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. • Caffeine boosts memory. Studies from Johns Hopkins University showed that a 200mg caffeine pill helped boost
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Summer fun does not When the weather is warm, need to be threatened by many people take time to relax overexposure at the beach or poolside. While to the sun. such relaxation can provide a welcome break from busy schedules, it’s important that men, women and children prioritize protecting their skin when spending time in the sun. According to the Skin Cancer Foundation, basal cell carcinoma, or BCC, is the most common form of skin cancer. The American Cancer Society notes that each year there are more new cases of skin cancer in the United States than the combined incidences of cancers of the breast, prostate, lung and colon. Despite that prevalence, many people still engage in risky behaviors in the name of outdoor enjoyment. Being safe in the sun won’t take anything away from enjoyable outdoor activities, but exercising such caution will help summer revelers reduce their risk for skin cancer and other conditions.
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. • 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, providing a similar benefit to theophylline, a current asthma medication. Although caffeine can prove beneficial in various ways, individuals should realize that it remains a potent and potentially addictive stimulant. Caffeine also can aggravate anxiety symptoms and interact with certain medications. People concerned about caffeine should discuss their caffeine consumption with their physicians.
Safe fun in the sun Metro Creative Graphics
• Know the risks of UV exposure. Sunlight is needed to engage vitamin D production in the body, but too much sun exposure can do more harm than good. Ultraviolet, or UV, rays from the sun and other sources, such as tanning beds, are the primary cause of skin cancer. Exposure also can lead to sunburns, premature aging/ wrinkling and eye damage. • Use only broad-spec-
trum SPF sunscreen. Look for a sunblock product that boasts an SPF of at least 30. The FDA requires any sunscreen with an SPF below 15 to carry a warning that it only protects against sunburn, not skin cancer or skin aging. Find a sunscreen that works against UVA and UVB rays as well. UVA rays are mostly responsible for contributing to skin cancer and premature aging.
Reapply frequently, especially when swimming or engaging in activities that cause sweating. • Know the difference between water-resistant and waterproof sunscreens. Manufacturers are no longer allowed to claim that their sunscreens are waterproof or sweatproof. A sunscreen may be able to repel water for a short time, but it should be reapplied when leaving the water or when spending long stretches in the water. • Cover up whenever possible. It may seem counterintuitive in hot weather, but covering up can be beneficial to the skin and actually keep a person cooler. Wear widebrimmed hats, long-sleeve tops and light-colored pants. Some materials are made with reflective properties, while others actually boast their own SPF. Summer fun does not need to be threatened by overexposure to the sun. By exercising caution, everyone can spend quality time in the great outdoors all summer long.
Press Enterprise n Saturday, May 21, 2016 13
How to spend more time outdoors Courtesy of Metro Creative Graphics
Getting outside to enjoy the great outdoors can reduce the likelihood that a person will live a sedentary lifestyle that can negatively affect long-term health. But many adults are spending too much time indoors. In its 2014 OUT is IN national survey, the National Recreation and Park Association found that 28 percent of adults in the United States do not spend time outside daily. The survey, conducted by Ipsos Public Affairs on behalf of the NPRA, asked 1,005 adults to share their opinions and behaviors regarding outdoor time. While 35 percent of respondents said work was getting in the way of their spending time outdoors, 39 percent said their computers, tablets, smartphones, and televisions were keeping them indoors. Though it might be difficult to cut back on hours at the office, adults do have the capacity to cut back on their screen time. Using that newfound free time to get outdoors can pay dividends for years to come, as the National Center on Health, Physical Activity and Disability notes that the potential consequences of living a sedentary lifestyle are severe. According to the NCHPAD, one study indicated a 40 percent decrease in cancer mortality among physically active persons compared to those who were inactive. Physical activity also helps to prevent insulin resistance, which is the underlying cause of type 2 diabetes.
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The costs of getting fit can sometimes seem formidable. Men and women on tight budgets may feel that gym memberships, home exercise equipment or costly personal training sessions are simply beyond their means. Such concerns can have long-term negative impacts on individuals’ health, which only highlights the need to find ways to save when attempting to get in shape. While there is no shortage of ways to spend money when trying to get back in shape, there are even more ways to save when adopting a healthier lifestyle. • Buy in bulk. Many professional fitness services, whether it’s gym memberships or personal training sessions, offer greater discounts to individuals willing to make bigger commitments. Men and women who commit to a 12-month gym membership instead of going
While you don’t need to get outdoors • Ride a bike to work. Adults whose to be physically active, men and women homes are in close proximity to their ofwho find themselves bored by workouts fices may want to try riding a bike to work at the gym or instead of relying at home may be on their cars or more likely to mass transportaembrace physical tion. Cycling imactivity if they proves cardiovascan get their excular fitness and ercise outdoors. increases muscle The following are strength and flexthree great ways ibility. In addito spend more tion, the stress-retime enjoying all lieving properties that nature has to of exercise can offer. certainly be as• Take up hikcribed to cycling, Metro Creative Graphics ing. While some which may even hiking trails are While you don’t need to get outdoors to be help adults prebest left to sea- physically active, men and women who find vent stressful episoned hikers, themselves bored by workouts at the gym or at sodes by relieving many are built for home may be more likely to embrace physical them of the burhikers of all ages activity if they can get their exercise outdoors. den of sitting in and abilities. Men rush hour traffic. and women who are overweight should • Grow your own foods. While the not be intimidated by hiking, as even the cost of fruits and vegetables may not be simplest trails can help them get back on a busting your monthly budget, growing healthy track. Men and women who incor- your own fruits and vegetables is a costporate hiking into their regular routines effective way to find more time for the can lower their risk of heart disease and great outdoors. In addition, a study from improve their blood pressure and blood researchers in the Netherlands suggested sugar levels. The American Hiking So- that gardening is better for fighting stress ciety also notes that research has shown than reading indoors. that hiking can positively affect mood by Nature awaits, and adults should know helping to combat the symptoms of stress that some playtime in the great outdoors and anxiety. is not just for kids.
Save money and still get in shape month-to-month can typically save a substantial amount of money each month by making such long-term commitments. For example, a gym may charge $89 for a month-to-month membership, but only $69 per month for people who commit for a full year. That’s a savings of nearly 23 percent. Personal trainers also typically offer considerable discounts to clients who commit to a greater number of sessions than those who simply purchase one session at a time. • Join a gym at the right moment. Many gyms capitalize on people’s New Year’s resolutions to get fit by offering steep discounts to men and women who sign up at the end of December or in January. Others may discount memberships in late winter when people want to get in shape before
the return of beach season. Signing up during the height of discount season or when gyms are offering special discounts, such as anniversary or holiday deals, can save you a lot of money over the course of the year. • Work out at home. If a gym membership is simply beyond your means, create your own workout area at home. Visit a nearby sporting goods store and purchase some weights and go for jogs around the neighborhood to meet your daily cardiovascular exercise goals. If space is limited at home, embrace yoga. Yoga provides both strength and balance training, and all you need is room for a yoga mat. • Investigate your health insurance. Many health insurance providers offer gym membership rebates to their customers. If you have never had a gym
membership in the past, you may not even know if your provider offers this benefit. Gym membership rebates typically require that policy holders visit their gyms “X” number of times in a six- or 12-month span (i.e., 50 times in six months or 100 times in 12 months) in order to earn rebates. A $400 annual rebate on a gym membership that costs $69 per month cuts the yearly cost of that gym membership by nearly 50 percent. If your existing insurance plan does not offer such rebates, speak with your employer about including it when the time comes to renew the insurance offerings in the future. Getting fit does not have to break the bank. Health-conscious men and women can find numerous ways to save on their journeys to living more active lifestyles.
14 Press Enterprise n Saturday, May 21, 2016
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Summer is a season of relaxation, especially for school-aged children who are not yet old enough to work. Such youngsters no doubt enjoy the chance to spend summer days lounging poolside or at the beach, all without a care in the world or any homework to complete. Though summer is synonymous with R&R, parents of young athletes who hope to compete in scholastic athletics when the school year begins in autumn may need to take steps to ensure their kids aren’t at risk of injury once the curtain comes up on fall sports season. • Examine and replace equipment if necessary. The right equipment can protect kids from injury and help them realize their full athletic potential. But damaged or outdated equipment can increase kids’ risk of injury. Examine kids’ equipment long before fall sports season begins so you have time to bargain hunt should anything need to be replaced. • Schedule a physical for your child. Many school districts mandate that athletes receive and pass physicals before they can compete. Speak with the athletic director at your child’s school to learn the guidelines that govern athletic physicals. The physical will need to be conducted by a predetermined date, but you may also need the physical to be conducted after a certain date for it to be considered valid. Speak with your child’s physician if any
Help kids prepare for fall sports Metro Creative Graphics
though suMMer is synonymous with R&R, parents of young athletes who hope to compete in scholastic athletics when the school year begins in autumn may need to take steps to ensure their kids aren’t at risk of injury once the curtain comes up on fall sports season. problems are found during the physical. • Let kids heal. Kids’ schedules are busier than ever before, and many youngsters play several sports during the school year. Summer vacation may be the only extended period all year that youngsters’ bodies get to heal. While it’s important that kids stay physically active through-
out the summer, make sure they don’t overdo it, as you should emphasize the importance of rest. • Gradually get back in the swing of things. While rest gives kids’ bodies a chance to heal and develop, it’s important that young athletes stay in shape over the summer. As the fall sports season draws near, help kids gradually get back in the swing of things. Tryouts tend to be physically demanding, so kids who have not lifted a finger all summer may be at risk of injury or missing the cut. Let kids ease back into regular exercise to make sure they are not starting from scratch come their first tryout. • Speak with coaches. Coaches can be great assets to parents who want to make sure their youngsters enjoy the summer without sacrificing their chances of making the team in the fall. Speak with kids’ coaches to determine if there is any area your son or daughter can work on over the summer to improve his or her chances of making the team. Make sure kids are the ones leading the charge to improve their games; otherwise, they may feel pressured into doing so and that can take away the fun of playing sports. Scholastic athletes should take advantage of the opportunity to relax and recover that summer presents. But athletes who hope to compete in the fall can still work with their parents to ensure they’re ready once the school year and sports season begins.
Recognize and prevent repetitive stress injuries Courtesy of Metro Creative Graphics
Repetitive 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 chil-
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repetitive stress injuries 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. dren. 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. Proper nutrition also is key. Consuming the right foods is essential to developing and maintaining strong muscles, which help support joints in the body. Speak with a doctor or nutritionist if you suspect your diet has room for 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, tendonitis, and trigger finger. Always consult with a doctor if pain from routine activities is persistent. Individuals may benefit from working with a physical therapist to learn strategies to avoid RSI activities.
Press Enterprise n Saturday, May 21, 2016 15
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16 Press Enterprise n Saturday, May 21, 2016
Singing can tune up your health Courtesy of Metro Creative Graphics
If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite a bit of good. Various formal and informal studies point to singing as a great way to boost both mental and physical health. Though the people around you may prefer you not belt out a few tunes, there are numerous reasons to sing and sing often. Evidence points to singing as having psychological benefits, and singing also increases oxygenation in the bloodstream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medical aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a
healthy heart. Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of adverse effects, and any steps taken to help relieve stress can lighten one’s mood and release tension. Singing, particularly Metro Creative Graphics group singing, can lessen feelings of depression various forMal and inforMal studies point to singing as a and loneliness. In their great way to boost both mental and physical health. paper “Psychological and ment of Music at the University favorite songs, even if they fall physiological effects of singing in a choir,” researchers of Sheffield in the United King- out of tune. The benefits can be at the Abant Izzet Baysal Uni- dom, indicated that you don’t worth the few awkward glances versity in Turkey noted that even have to be a good singer to that come your way. Singing is more than just singing relieves anxiety and reap the benefits of singing. The contributes to quality of life. study found that singing “can a social activity or a popular Group singing may sync the produce satisfying and thera- pastime. It’s a way for people heart rates of participants and peutic sensations even when to improve their health in an could actually serve as a type the sound produced by the vo- easy and enjoyable way. Those cal instrument is of mediocre who start singing may see their of guided group meditation. Yet another study, this one quality.” That means no one stress subside and their overall from researchers in the Depart- need be afraid of singing their well-being improve.
Healthy habits can have lasting impact Courtesy of Metro Creative Graphics
A long and healthy life is the ultimate goal for many people. While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chances of living long, healthy lives. • Keep working. While many working men and women dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second career than a long, carefree retirement. A study from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a six-week delay in the onset of dementia. While men and women may want to retire from their professions, finding
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Working past retirement age may help some men and women stay more mentally sharp.
second careers or volunteering close to full-time hours may improve their long-term health and quality of life. • Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are considerable. Such risks include a greater risk of developing high blood pressure and
coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression. Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical activity a vital part of their daily lives. • Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing whole grain consumption can help prevent the onset of type 2 diabetes. Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important finding, as additional research has found that people with diabetes have an increased risk
of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life. • Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life. Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.
Press Enterprise n Saturday, May 21, 2016 17
Conquer top reasons people fail at fitness Courtesy of Brandpoint
Everyone can agree that regular exercise is important, so why do so many people struggle to stick with their fitness goals? If you’ve encountered barriers holding you back from committing to a fitness routine, you’re not alone. The health experts at the Mayo Clinic offer simple ideas for overcoming the five most common hurdles to fitness commitment. For more ideas visit healthcheckup.mayoclinic.org. CHALLENGE 1: I DON’T HAVE ENOUGH TIME TO EXERCISE. Setting aside time to exercise can be a challenge, so it’s important to use a little creativity to get the most out of your time. • Squeeze in short walks: If you don’t have time for a full workout, don’t sweat it. Shorter spurts of exercise, such as 10 minutes of walking spaced throughout the day, offers benefits too. • Get up early: If your days are packed and the evening hours are hectic, get up 30 minutes earlier twice a week to exercise. • Drive less, walk more: Park in the back row of the parking lot or even a few blocks away and walk to your destination. • Revamp your rituals: Your weekly Saturday matinee with the kids could be reborn as your weekly bike ride, rockclimbing lesson or trip to the pool. CHALLENGE 2: I THINK EXERCISE IS BORING. It’s natural to grow weary of a repetitive workout day after day, especially when you’re going it alone. But exercise doesn’t have to be boring. • Choose fun activities: You’ll be more likely to stay interested. Remember, anything that gets you moving counts. • Vary the routine: Rotate among several activities — such as walking, swimming and cycling — to keep you on your toes while conditioning different muscle groups. • Join forces: Exercise with
exercising readily available at home and in your car. CHALLENGE 5: I CAN’T AFFORD HEALTH CLUB FEES. You don’t need a membership at an elite gym to get a great workout. Consider easy and free alternatives. • Do strengthening exercises at home: Use inexpensive resistance bands — lengths of elastic tubing that come in varying strengths — in place of weights. Do pushups or squats using your body weight. • Start a walking group: Round up friends, neighbors or coworkers for regular group walks. Plan routes through Brandpoint the neighborhood, along local if you’ve encountered barriers holding you back from parks and trails, or in a nearby shopping mall. committing to a fitness routine, you’re not alone. • Take the stairs: Skip the friends, relatives, neighbors or Hop on the treadmill or sta- elevator when you can and co-workers. You’ll enjoy the ca- tionary bicycle while you listen climb the stairs. maraderie and the encourage- to the radio or watch the morn• Try your community ment of the group. ing news. center: Exercise classes of• Make lunchtime count: fered through a local recre• Explore new options: Learn new skills while work- Keep a pair of walking shoes ation department or commuing out. Check out exercise at your desk and take a brisk nity education are often more classes or sports leagues at walk during your lunch break. budget-friendly than an annu• Be prepared: Make sure al gym membership. a recreation center or health you have comfortable shoes Visit healthcheckup.mayoclub. and loose-fitting clothes for clinic.org to learn more today. CHALLENGE 3: I’M The Hearing place qrtr.crtr - Page 1 - Composite SELF-CONSCIOUS ABOUT HOW I LOOK. Fitness isn’t just about what you look like on the outside, it’s the inside as well. Remind yourself what a great favor you’re doing for your cardiovascular health, or focus on how much stronger you feel after a workout. • Avoid the crowd: If you’re uncomfortable exercising around others, go solo at first. Try an exercise video or an activity-oriented video game. Do you have Geisinger Gold Health Plan? • Make an investment: Call us to see if you are eligible for Consider investing in home ex$800 towards new hearing aids. ercise equipment like a stationary bicycle, treadmill or a stairclimbing machine that you can • FREE Hearing Aid use at home on your own time. Demonstrations • Focus on the future: • FREE Batteries for Life with Praise yourself for making a commitment to your health. Purchase of Hearing Aids Remember that as you become • FREE 2 Week Trial fitter and more comfortable ex$ of Hearing Aids ercising, your self-confidence is likely to improve as well. • Payment Plans available CHALLENGE 4: I’M TOO as low as $58/month TIRED TO EXERCISE. Set Of with credit approval No energy to exercise? Digital Aids • Hearing Aid Repairs on Without exercise, you’ll have no energy. It’s a vicious cycle. Expires 6-4-16 All Makes & Models But breaking the cycle with physical activity is one of the 570-759-1113 best gifts you can give yourself. 212 W. Front Street, Berwick • Try a morning workout:
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18 Press Enterprise n Saturday, May 21, 2016
How to speed up metabolism
muscles will not be burning as many calories as those that are fully hydrated. Make an effort to stay hydrated throughout the day, whether you’re sitting at your desk in the office or working up a sweat at the gym. • Snack, but snack healthy. Healthy meals benefit metabolism, but unhealthy snacks can derail your dieting efforts. Metabolism speeds up and burns calories each time the body eats, and many people adhere to the concept of “grazing” for that very reason. Grazing involves eating several small meals every three to four hours throughout the day rather than the more traditional three full meals each day. Grazing devotees feel that the approach burns more calories than more traditional diets, but the difference in calories burned may actually be negligible. Still, healthy snacking can speed up metabolism and help men and women avoid overeat-
understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed.
ing at breakfast, lunch and/or dinner. In lieu of snacking on potato chips or baked goods, opt for healthier fare such as Greek yogurt or a serving of fruits or vegetables. • Eat more protein. The thermic effect of food refers to the process by which the human body uses energy to absorb, digest and dispose of the food it ingests. Protein stimulates the thermic effect of food more significantly than foods that are high in fat or carbohydrates, so the body will burn more calories digesting dietary protein than it will other foods. In addition to speeding up your metabolism, dietary protein also helps people feel full longer, reducing their risk of overeating. Understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed.
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When attempting to lose weight, men and women can expect to hear or read a lot about their metabolism. The process by which the body converts the foods we eat and the beverages we drink into energy, metabolism is widely misunderstood. Many people may have been told that a naturally slow metabolism might be to blame for their weight gain. But according to The Mayo Clinic, a slow metabolism is rarely to blame for excess weight gain, which can most often be attributed to both poor dietary choices and inactivity. Certain conditions that slow metabolism, such as Cushing’s syndrome or hypothyroidism, can cause excessive weight gain, and people who have been diagnosed with such conditions should consult their physicians for advice on dealing with their conditions. But those without conditions that affect their metabolisms
may need to make certain lifestyle adjustments that can speed up their metabolisms and help them lose excess weight. • Start strength training. Muscle burns more calories than fat, even when the body is at rest. Building muscle is a great way to speed up metabolism. Each pound of muscle your body has burns roughly six calories per day just to sustain itself. That’s three times the calories that each pound of fat burns. Add that disparity up over time, and a body with significant muscle is burning considerably more calories than one with excessive fat. • Stay hydrated. Dehydration takes its toll on the body in myriad ways, including affecting metabolism. Even mild dehydration can slow metabolism. When the body is dehydrated, its ability to use fat as fuel is compromised, slowing metabolism as a result. In addition, muscles need water to generate energy, so dehydrated
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Press Enterprise n Saturday, May 21, 2016 19
Boost energy at the office Courtesy of Metro Creative Graphics
Maintaining energy throughout the workday can sometimes be difficult. For busy professionals, compromised energy levels can be especially problematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up. While infrequent days of low energy should not pose too great a threat, working professionals who routinely find their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane. • Make sure you’re getting enough sleep. Failing to get adequate sleep can have an adverse impact on your career. According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her ability to focus and access high-level cognitive
functions. A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommended adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short of those recommended guidelines. • Eat a productivityfriendly lunch. If afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that energizes our brains and promotes alertness, processes different types of foods differently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta provides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in en-
ergy levels sparked by fading glucose levels that make it difficult for the brain to focus. In contrast, fruits and vegetables aid in the production of dopamine, a neurotransmitter that helps the brain stay motivated and engaged. Including some fruits and vegetables in your lunch or snacks may just lead to a more productive workday. • Squeeze in a midday workout. Numerous studies have shown the many benefits to daily exercise, but professionals may not know that exercise can help improve their productivity at the office. A 2005 study from researchers at the then-named Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, including their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised.
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While infrequent days of low energy should not pose too great a threat, working professionals who routinely find their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane. • Limit caffeine consumption. According to the Mayo Clinic, consuming more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of nervousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your productivity in the days to come.
Eat healthy while on the go
Metro Creative Graphics
it’s possible for travelers to find healthy fare no matter where they end up eating their meals. Courtesy of Metro Creative Graphics
Nice 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. Rest stop and convenience store snack options are often unhealthy, and it can be difficult for nutrition-minded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t 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 lowsodium 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 or-
der 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. Kids’ meals tend to have healthy portion sizes. If possible, purchase a kid’s meal and opt for a side of sliced apples or another healthy alternative. • Make smart choices at sit-down restaurants, too. It’s 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. It’s not always easy to eat healthy when traveling. But travelers can often find healthy fare, even if they need to bring it along themselves.
20 Press Enterprise n Saturday, May 21, 2016