Vitality - Health & Wellness 2015

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Inside‌ Yoga benefits The power of apples Men and stress Get youthful skin

March 2015 Vitality

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Oak Harbor girls win first sectional title in 11 years

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Magruder Charity Ball held at Catawba Island Club

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OTTAWA COUNTY’S LARGEST CIRCULATED NEWSPAPER

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Volume 32 Number 3 Thursday, February 27, 2014

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BY JOHN SCHAFFNER

Tell Tales Cruisin’ for cancer with the Buckeyes

Alejandro Zapata: Citizen of the Year, 2013

ABOVE: Mayor Vince Leone shakes the hand of Alejandro Zapata

By Jasmine Cupp On the night of Saturday, Feb. 22, at Slater’s Madison Street Pub in downtown Port Clinton, Mayor Vince Leone presented Alejandro “Hondo” Zapata with a key to the city and the title of Citizen of the Year for 2013.

“We usually present the award at City Hall,” said Mayor Leone, “but for Hondo, I thought this would be a better venue.”

Slater’s was already packed with regular Saturday night patrons and party goers for Stella Lopez’s birthday party.

Around 10:30 p.m. Mayor Leone, along with Michelle, Isaiah, Xavier and Zayden Zapata and other friends and

Mayor Leone read the Proclamation from the Office of the Mayor to Zapata and everyone in Slater’s: Proclamation from the Office of the Mayor Whereas: The true strength of any man can only be expressed by the way he cares for his fellow man, and; Whereas: Alejandro Zapata brought the heart of a City together to honor the young, brave soul of Devin Kohlman, and; Whereas: Alejandro Zapata led our community to forget their differences and bring forth the true spirit of caring, and; Whereas: He proved his love of his fellow man through his selfless acts of kindness for one family, the effects could be felt beyond our City limits and even our State and Country, and; Now, Therefore: as Alejandro Zapata not only expressed his unselfish love for his community but has proven that he is his brother’s keeper, it is for this reason that I, Vincent P. Leone, Mayor of the City of Port Clinton, Ohio, with great honor and humility present the title of Citizen of the Year for 2013!

In witness whereof, I have hereunto set my hand and cause the Seal of the City of Port Clinton, Ohio, to be affixed this 22nd day of February, 2014.

Vincent P. Leone, Mayor

Below: Wife Michelle Zapata with their children Zayden, Isaiah, and Xavier family, parted the sea of patrons to reach Hondo, who was deejaying.

For one of the only times in his life, Zapata was speechless. The crowd yelled in support for Zapata. Taking in the moment, he soon gathered his thoughts.

“If you are struggling, I am the example that you can make it through,” said Zapata. “Everyone has problems; some people’s problems are bigger than others. It’s all about family and all about paying it forward. Thanks for being by my side (he said to wife Michelle) and you too, boys. It’s like I always say, every day’s a blessing.”

Zapata was a key player in getting the community involved with helping Devin Kohlman and his family during Devin’s illness. In the end, not only was the community involved and invested in Devin, but the county, the state, the nation and the world. Like Mayor Leone stated in his proclamation, the selfless acts of caring meant so much to Devin and to everyone in our community.

“The Citizen of the Year award is strictly the mayor’s decision,” said Mayor Leone. “There are folks that have worked hard in organizations, but we are looking for individual, outstanding citizens. He brought together a community like no other. I wish I could accomplish what he has accomplished. He brought a town together despite their differences. He really deserves this.”

Bruce Winters announces his candidacy for re-election as Ottawa County Common Pleas Judge Citing his desire to continue the many new programs he has instituted while in office, the Honorable Bruce Winters has announced that he is running for re-election for Judge, of the Ottawa County Common Pleas Court as an Independent candidate. Judge Winters has served the communities of Ottawa County as Common Pleas Judge for the past 5 years.

The very integral programs implemented by Judge Winters include a highly supervised bond release system, intensive probation for high need/risk offenders, drug testing for criminal defendants, drug court, inhouse intensive outpatient treatment program for drug and alcohol offenders, and a mediation program for foreclosure cases. Judge Winters has been able to decrease the Court’s annual budget while securing federal grant monies to process child support cases and state

grant monies to assist with probation.

A graduate of the University of Toledo, College of Law, Winters holds a degree in Political Science and Criminal Justice from the University of Toledo. Winters was a practicing attorney for 21 years.

Prior to becoming Ottawa County Common Pleas Judge, he served Ottawa County communities as a Police Officer, Juvenile Probation Officer, Assistant Prosecuting Attorney and Magistrate. Winters currently serves with the National Judicial College and the Ohio Judicial College as an instructor for new magistrates and judges.

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Q This column might be a bit short this week, since I was able to score passage for Mary Alice and I aboard the Brilliance of the Seas Cruise Ship last week for the Buckeyes Cruise for Cancer, hosted by OSU football coach Urban Meyer and his wife Shelly. This was the seventh annual cruise that started with Chris Spielman and his wife Stephanie, who died from breast cancer several years ago. We met a lot of very neat people, including Iris Keels, the mother of Paul Keels, the voice of the Buckeyes, who worked many years at Xavier University. It turns out that we knew a lot of the same people from back when I went to school there in the late 1960s. Then it turns out her son started his broadcast career the same place I did, at WVXU FM. One of the highlights, as indicated by the photo, was when Dr. David George and his wife Pat met Eddie George, the Heisman Trophy winner. We kidded David all week about getting together with his “Cousin Eddie”. The alumni band played every day, the alumni cheerleaders led the crowd in cheers every day, and Urban and Shelly Meyer and their family members talked about the loss of Urban’s mother, who also died from cancer. Meyer became very emotional discussing that topic. The cruise raised close to a half million dollars for cancer research. There were quite a few Ottawa Countians on the trip, including County Commissioner Jim Sass and his wife Mollie.

Q Our “Find Wylie” winner this week is Nathan Holman of Port Clinton, who was one of 167 people who found our friendly fish in the ad for Mutach’s Market on page 6A in last week’s Beacon. Nathan wins our weekly $20 gift card from Friendship Food Stores. We’ll be hiding Wylie again this week, so if you find him, drop off an entry form at our office in the Beacon Place Business Center or click on the Find Wylie Icon at our website, www.thebeacon.net.

Q This Saturday, March 1, is Community Preparedness Day. It will be observed at the Ottawa County Riverview Healthcare Campus near Oak Harbor. Activities start at 8:30 a.m. with a free Pancake and Sausage Breakfast followed by presentations from Ottawa County Sheriff, Steve Levorchick on Home Security; Kenan Mylander from Mercy St. Vincent’s Burn Unit on Fire Safety; Mike Drusbacky on what to do in the event of a nuclear accident, chemical spill and train derailment; Kimberly Newman, a Toledo TV meteorologist on severe weather preparation; and finally Beth Leggett from the Ottawa County office of the American Red Cross with what should go into an Emergency Supply Kit. Q The Port Clinton High School Leadership Council is hosting the Ohio Association of Student Councils State Conference from April 24 to 26. They are looking for community help in housing the 500 to 800 students who will be in attendance that weekend. What’s involved? First, select the number of students you can house (they don’t need beds, just floor space for sleeping bags). They will need transportation to and from PCHS. They will need a good breakfast on Friday and Saturday mornings. Forms are available at the high school. For more information, call 419-734-2147.

This is obviously a big endeavor and your help is very much needed and appreciated.

Q Even though I was gone all weekend, we still had our Editor, Jasmine Cupp, at Saturday’s Magruder Hospital Charity Ball. We always do a photo collage of the big dance, and so it is this year. Check out page 6A. Q Don’t forget our “Coffee with the Editor” session at Common Grounds every Wednesday at 9 a.m. According to Editor Jasmine Cupp, we had a good group there last Wednesday. Lots of interesting local topics are discussed. It is our opportunity to have a sit-down with our readers and learn about what you want to see in The Beacon as we enter our 32nd year of community publishing. Also, don’t forget that Common Grounds is offering their gourmet coffee for just 99-cents with one refill.

Q I met Jack Miller during a breakfast speaking engagement at Otterbein North Shore a couple of weeks ago.

Jack owns Beacon Point Driving Range at the intersection of State Route 2 and Lakeshore Drive. Jack has begun a “Golf Quiz” which you can find on one of our sports pages each week. Check out your golf knowledge.

Since 1972

Honoring Vietnam Vets See page 9

Freeze-thaws perfect brew for potholes

RESS March 16, 2015

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Serving More Than h 33,000 33 000 Homes H & Businesses B i in i 4 Counties C ti

Cecil named Player of the Year See page 9 M

By Larry Limpf News Editor news@presspublications.com The recent freeze-thaw cycle of weather is contributing to the perfect brew for potholes.

As of last week, however, fewer than 10 complaint/claims had been filed about potholes causing vehicle damage on state roads in the eight counties that comprise Ohio Department of Transportation’s District 2.

In 2014, there were 62 complaint/ claims filed in the Ohio Court of Claims, which handles claims filed through the department.

“So far, none of them have gone completely through their cycle of submittal-investigation- review by the court,” Theresa Pollick, an ODOT spokesperson, said recently, adding a majority of complaints this year are in contractors’ work zones and the contractors are responsible for handling those cases.

“Last year, the pavement on I-75 in downtown Toledo was in poor condition,” she said. “This year, that area is under construction but repairs have been made and conditions are improved at that location.

This year, a large (damaged) area like that does not exist. We have also been extremely pro-active to prevent smaller potholes from becoming large.”

In 2014, the 62 cases handled by the court resulted in motorists being reimbursed for a total of $31,400.

In 2013, the court handled only 17 cases for pothole damage and paid out $3,700.

To file a claim with the Court of Claims drivers must determine if ODOT has jurisdiction through its maintenance of the highway in question. In some cases, ODOT contracts with political subdivisions (cities or townships) to maintain interstates within their boundaries, for instance. Next, drivers must prove that ODOT received notice of the existence of a pothole and that ODOT’s failure to repair the pothole in a timely fashion led to the vehicle’s damage.

Claim forms can be downloaded from the court’s website.

Williams, Fulton, Lucas, Henry, Wood, Continued on page 2

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Your mind listens to what it’s told. Always feed it positive directions.

Bryan Golden See page 8

“Guys and Dolls”

Chris Klett as Sky Masterson, rolling for the “Save-A-Soul Mission” as fellow actors (right to left) Karter Converse, Devin Toƀinski, and Jared Draeger look on. (Above) Emily Barringer as Adelaide and Autumn Converse as Sarah Brown express their boyfriend woes. See story, page 4. (Press photo by Stephanie Szozda)

Rivera leaving

New supt. could be named Monday

By Larry Limpf News Editor news@presspublications.com The Oregon school board may name a replacement for the superintendent’s position when it meets March 16.

The board is scheduled to meet at 4 p.m. in the Clay High School media center to discuss a successor to Dr. Lonny Rivera, who has accepted the position of Associate Superintendent with the Ohio Department of Education.

He will begin his new duties April 27.

“If all goes right, we should know who our superintendent will be by the end of that meeting,” board vice president Jeff Zivisky said Thursday. “Whoever assumes that position has some huge shoes to fill.

Lonny was the perfect fit for this community and had many accomplishments during his short time in the position. My thought is that the person coming in has to do their research and homework so they can start performing and contributing from day one. We have too many positive items happening right now as a district. We cannot afford to slow down or take a step backwards while a new person learns.”

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...I will continue to work on behalf of the community in Columbus. I will always be an Eagle.

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The announcement of Rivera’s departure was made last week in Columbus.

“I have seen the challenges faced by Oregon schools and other districts like ours,” Dr. Rivera said in a prepared statement. “This new position will allow me to work on behalf of Oregon and other communities like ours which are facing difficult times in areas ranging from funding to unfunded mandated educational requirements. While I am physically leaving Oregon, I will continue to work on behalf of the community in Columbus. I will always

be an Eagle.”

Carol Molnar, President of the Oregon board, called it a “bittersweet moment for Oregon City Schools.”

“We’re disappointed to lose a leader of Dr. Rivera’s stature, yet at the same time recognize that this opportunity would not have presented itself without the success of his efforts on behalf of Oregon schools,” she said.

In a letter to the board, Dr. Rivera called his role as the district’s superintendent “a life-altering event” for him.

“Looking back on my short tenure, it is my hope and prayer that some good was done that will impact our children for the years to come,” the letter said.

The Oregon Schools Foundation was developed while he was superintendent and the district established programs with input from local businesses that were designed to meet the needs of employers.

He’s been Oregon superintendent since August 2013.

A 1991 graduate of Clay High School, he’s also held administrative positions with Toledo and Maumee schools.

Continued on page 2

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March 2015 Vitality 3

Medical Directory Index

Story Index Increasing flexibility...........5 The benefits of yoga...........6 What eye exams reveal......8 Act FAST for stroke...........8 Staying sharp...................10 Get youthful skin...............10 Men and stress.................12 The power of apples.........13 Before you downsize.......14 Adult Immunization...........16 Snacks for sleep...............18

Banner Mattress.....................................13 CH Benefits.............................................9 Elmwood Assisted Living.....................17 Evola, D.D.S., John................................17 Genoa Family Eye Care.........................23 Genoa Retirement Village.....................15 Gibsonburg Pharmacy.............................4 Guiding Hands Home Health..................23 Heartland of Oregon...............................20 Hospice of NW Ohio..............................11 James Optical........................................23 Magruder Hospital....................................3

Manor at Perrysburg.................................7 Maumee Bay Vision Center...................19 Mercy Health - Toledo.............................24 Moore, Sarah, Health & Wellness...........23 Oregon Senior Center............................15 Otterbein.............................................13 Parkcliffe at Home...................................9 Psychology Services.............................11 Riverview Healthcare Campus...............11 Stein Hospice...........................................7 Vapors...............................................19 Vasko Family Dental Care.....................23

Get mental health............18 Healthy heart...................21 Joint pain remedies..........22 Facials for men................22

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March 2015 Vitality

5

Stretches at the end of a workout can help lengthen muscles that may have tightened during strength training.

Loss of flexibility may increase risk of injury

Many men and women become less flexible as they get older. That loss of flexibility can make performing everyday tasks more difficult while also increasing the risk of injury when working out. Fortunately, there are many steps men and women can take to improve their flexibility.

• Embrace dynamic stretching before a workout. Static stretching was once the rage, but research has indicated that static stretching is not as beneficial as people once thought. Static stretching is a blanket term used to describe several techniques that stretch muscles while a body is at rest. When a person is performing a static stretch, he or she gradually lengthens the muscle until it reaches an elongated position, which is then held for 30 seconds or more. But recent research has indicated that static stretching is not as effective before a workout as dynamic stretching, which are stretching exercises done while a body is moving. Push-ups, squats and lunges are just a few examples of dynamic stretching techniques, and these exercises can warm up your body and

“

...research has indicated that static stretching is not as beneficial as people once thought.

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prepare it for the workout to come.

• Reconfigure your workout. When you want to improve flexibility, it’s beneficial to examine your existing workout routine. Are you lifting as much weight as possible during your strength training workout but don’t really know why? If building muscle mass is not your goal, you can probably improve your flexibility by lifting less weight.

Lifting less weight can be a great way to tone your muscles, and you won’t be sacrificing the benefits associated with strength training.

• Drink water. Properly hydrated muscles are more capable of responding to flexibility training than poorly hydrated muscles. Make an effort to

drink more water throughout the day, and bring your own water with you to the gym so you can stay hydrated during your workouts.

• Find ways to unwind. Your workout may not be the culprit behind your inflexibility. Stress can cause muscles to tighten, and it also increases your risk for a host of ailments, including heart disease and stroke. If your workout routine is already one that promotes flexibility but you are still dealing with tightness, then you might be falling victim to stress. If that’s the case, find time to alleviate that stress throughout the day, whether it’s taking a relaxing walk during your lunch break or embracing yoga at the end of a long day.

• Perform static stretches at the end of your workout. Static stretches may be ineffective and contribute to injury at the beginning of workout, but that does not mean they can’t help you improve flexibility once your workout is complete. Static stretches at the end of a workout can help you lengthen muscles that might have lost some of their flexibility during strength training.

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March 2015 Vitality

Research has suggested that yoga may release hormones associated with relaxation.

The many health benefits of yoga

In its 2012 “Yoga in America” study, Yoga Journal found that more than 20 million Americans practiced yoga, a nearly 30 percent increase from 2008, when the magazine conducted its previous study. Among the millions of yoga practitioners surveyed, roughly 82 percent were women. While those statistics figure to change as more and more people, men and women alike, turn to yoga, it’s clear that women, at least in the western hemisphere, are blazing the yoga trail.

Many women turn to yoga because they recognize the value of strength training but are uncomfortable or nervous about lifting weights. The various poses performed in yoga can increase muscle strength and tone, providing similar benefits to weightlifting without forcing women to spend time among men in the weight room. But yoga does more than improve strength and muscle tone. The following are a few additional benefits of yoga, some of which may surprise even the most devoted of practitioners.

• Improved flexibility: Some people are intimidated by yoga because they feel their bodies simply aren’t flexible enough to perform many of the poses typical of the average yoga class.

While beginners may find the poses difficult, they are designed to safely stretch muscles. Over time, the poses may release lactic acid that builds up in muscles, and that lactic acid often contributes to fatigue, pain, stiffness, and tension. This release leads to improved flexibility, and like many physical activities, yoga poses become easier to perform as practitioners’ bodies become more accustomed to them.

• Increased range of motion: Joint pain does not discriminate based on age or gender, and many sufferers of joint pain find it debilitating at times and at least mildly painful most of the time.

But yoga can improve lubrication in the joints, increasing one’s range of motion as a result. That makes it easier for some people to live with joint pain, which may even subside among practitioners who fully commit to yoga.

• Improved posture: The stronger, more flexible body that yoga often creates also contributes to better posture.

Many yoga poses rely on the deep abdominal muscles to help maintain each pose, and this strengthens the body’s core. A stronger core increases the likelihood that a person will stand straight and tall, an improvement in posture that many nonpractitioners would enthusiastically embrace.

• Reduced stress levels: Yoga practitioners often tout the effect that yoga has on their stress levels. Certain styles of yoga employ deep breathing techniques that force the mind to focus on breathing, and that focus has a calming effect, reducing stress as a result.

Other yoga styles may employ meditative practices that aim to clear the mind of distractions that contribute to stress.

Novices may be skeptical and question the efficacy of such techniques, but long-time practitioners of yoga find its effect on stress levels to be a hidden benefit of the practice.

March 2015 Vitality 7

Health Tips

Dust, dander allergies

Even people who don’t own pets may have pet dander in their homes.

Pet dander is the tiny, sometimes microscopic skin shed by cats, dogs and other warm-blooded animals, such as rodents and birds. Pet dander can be carried into homes on people’s clothing, which is how even homes and offices without pets likely have pet dander in them. Though dander is natural, it’s also an allergy trigger for many people. But pet allergies are not entirely a result of pet dander, as the American Lung Association notes that allergens come from sources other than pets’ skin.

For example, the ALA notes that urine and feces from cats, dogs and other pets can cause allergic reactions in some people.

Pet owners with pet allergies can still keep their pets, but they must be prepared to make extra efforts to comfortably coexist with their pets. Removing wall-to-wall carpet, keeping pets off of furniture and keeping a home clean and free of clutter are some ways for pet owners to reduce the symptoms of their pet allergies.

Psoriatic arthritis

If you have psoriasis, an autoimmune skin condition marked by red, flaky patches on the body, you also could be at risk for a certain type of arthritis.

Psoriatic arthritis, which causes stiffness, swelling and pain in and around the joints, affects up to 30 percent of people with psoriasis, says the National Psoriasis Foundation. While psoriatic arthritis can develop at any time, it is most common in people between the ages of 30 and 50. This type of arthritis can develop slowly or come on quickly and be severe.

Just like psoriasis itself, psoriatic arthritis tends to go through periods of flare-up and remission. Typically, the skin condition precedes the joint disease in 85 percent of patients.

Keep in mind that a severe case of psoriasis will not necessarily translate into a severe case of arthritis.

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March 2015 Vitality

Symptoms of various diseases from cancers, to arthritis and high blood pressure, can be detected in an eye exam.

Eye exams reveal more than vision trouble

More evidence points to the importance of routine eye exams, not only to pinpoint potential conditions of the eye, but also to serve as windows to diseases that affect the entire body.

Now more than ever it is essential to make and keep annual eye exams, as they can help to reveal the first signs of serious ailments.

Doctors from around the world say dozens of diseases - from certain cancers to arthritis to high blood pressure - can show symptoms in the eye. Under the watchful and knowing gaze of an eyecare professional, individuals can

get early diagnosis and begin treatment promptly.

According to Dr. Roy Chuck, chair of the Department of Ophthalmology and Visual Sciences at Albert Einstein College of Medicine and Montefiore Medical Center, there are many systemic diseases that can be seen in the eye. In addition to the conditions mentioned, jaundice can indicate liver disease while retinal detachment and bleeding in new blood vessels may indicate hypertension. By looking at the color of the cornea, some doctors can tell if a patient has elevated levels

of cholesterol. Many people have had their eye doctors be the first healthcare professional to detect the presence of their diabetes.

If an ophthalmologist suspects an underlying medical condition, he or she will likely refer men and women to their primary care doctors for a more thorough examination.

Going to the eye doctor can do more than ensure your vision is sharp.

It’s a life-saving decision for many people who have major health conditions diagnosed through the eyes.

Acting FAST when a stroke strikes suddenly

The American Heart Association/ American Stroke Association asks everyone to join the effort to increase stroke warning signs awareness.

While someone in the U.S. suffers a stroke every 40 seconds and someone dies from a stroke every four minutes, one in three Americans cannot recall any of the stroke warning signs.

Recognizing and responding to a stroke emergency immediately can lead

to quick stroke treatment and may even save a life. Learn the signs of a stroke by learning the acronym F.A.S.T. (Face drooping, Arm weakness, Speech difficulty, Time to call 9-1-1). Share the F.A.S.T. acronym with your friends, family and loved ones this World Stroke Day. • Join the Together to End Stroke community by taking the World Stroke Day Pledge to End Stroke.

• Share the Spot A Stroke F.A.S.T. Infographic in your social media channels, on your website, and more!

• Download the F.A.S.T. mobile app so you can be prepared in a stroke emergency.

• Share World Stroke Day social messages on your social media accounts.

• Show your stroke support by ordering and wearing your Stroke Solidarity String.

March 2015 Vitality

Health Tips

Power of laughter

Though laughter is often referred to as “the best medicine,” no definitive study has been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important, than finding time to laugh each day.

But even if laughter is not medicinal, its benefits can mimic those of exercise. When a person laughs, his or her pulse and blood pressure increase, and people tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently.

In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the body’s immune system response, as studies have suggested that infection-fighting antibodies might be more abundant in people who can use humor to combat stress.

Keep tabs on sodium

Consuming excessive amounts of sodium not only affects your health but also may affect your appearance.

A diet that’s rich in sodium has long been linked to a host of health problems, including high blood pressure, stroke, kidney disease, and stomach cancer. But consuming too much sodium also leads to increased water retention, which can cause weight gain and make men and women appear puffy and bloated.

According to the American Heart Association, the recommended daily sodium intake is 1,500 milligrams. But the AHA notes that the average American consumes more than double that amount on a daily basis.

While sodium is an essential nutrient, the human body does not need a lot of it to reap its benefits. Bread, processed meats and soups are some of the major contributors of dietary sodium,

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March 2015 Vitality

Simple ways to stay sharp Many people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health.

But what about mental well-being?

Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.

• Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function.

• Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends.

Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress.

Researchers also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that are likely responsible for planning, decision making and response control.

• Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t.

Easy ways to get youthful skin Few people would pass up the opportunity to look younger. But men and women who want to look a little more like their younger selves without resorting to surgery can still have younger, healthier-looking skin without going under the knife. The following are a handful of natural ways to keep skin vibrant and youthful.

• Quit smoking. Quitting smoking can add years to your life and improve your appearance. Smoking damages collagen and elastin in the skin, which are the substances that help keep skin flexible and firm. Also, smoking decreases blood flow to the skin and makes it difficult for it to receive enough oxygen to stay healthy. The act of smoking also can contribute to older-looking skin. Pursing the lips to draw on a cigarette, as well as squinting to avoid smoke in the eyes can lead to the formation of wrinkles on the face.

• Steer clear of the sun. Excessive exposure to ultraviolet light damages the skin and can cause it to age prematurely. Also, inadvertent UV exposure, which can happen when running errands or sitting in front of an open window, also can affect the skin. Sun exposure is the top cause of uneven skin tone and dark spots. Always wear sunscreen to protect the skin from the sun.

Applying sunscreen should become as automatic as brushing your teeth each day.

• Drink more water. A dehydrated body will divert water to the organs that need it the most, including the liver and heart. When that happens, skin pays the price by not receiving adequate hydration for skin cell renewal.

By drinking the recommended six to eight glasses of water per day, you can ensure your body is getting the fluids it needs to fuel natural functions, including skin cell production.

• Exercise. By working out you’ll promote good cardiovascular health, which in turn will deliver blood flow and nutrients to the surface of your skin. Skin cells are pushed to the surface of the skin, helping to create a younger appearance and glow. Exercise also can help banish stress, which can contribute to an older appearance and frown.

• Avoid alcohol. Drinking alcohol in excess can damage blood vessels over time. This can cause burst capillaries at the surface of the skin, which are highly visible. Drinking also may lead to flushing, which can affect appearance. People who have damaged their

Quitting smoking, reducing alcohol consumption and staying out of the sun, can contribute to youngerlooking skin. livers from drinking too much or abusing medication may develop jaundice, a medical condition characterized by a yellowing of the skin.

• Avoid stressful situations. It’s impossible to avoid all the stressors in life, but taking steps to reduce stress can improve your psychological outlook and appearance. Stress can lessen your body’s ability to function properly, and that can affect the appearance of your skin. Stress-related insomnia can lead to undereye bags and a tired appearance. And according to the Archives of Dermatology, stress can increase your risk of skin diseases and may cause wounds to take longer to heal.

• Eat a healthy diet. Your skin is the largest organ in your body, and it makes sense that healthy foods will benefit the skin. Omega-3 fatty acids found in walnuts, flax and fish oil are important for skin health because they support healthy cell membranes. Antioxidants like vitamins A and C also are beneficial because they fight the effects of cell oxidation and combat free radicals that can lead to illness.

• Take care of your skin at night.

Moisturizers and serums with concentrated blends of vitamins, antioxidants and botanicals are most effective at night. That’s because, when applied at night, such products are in contact with the skin for several hours without being wiped off. Just be sure to apply any products to clean skin for maximum effect.

March 2015

Health Tips

A pain in the back

The Centers for Disease Control and Prevention say that roughly 30 percent of the population complains of chronic back pain in a given year.

Lower back pain is a problem that plagues millions of people and can lead to lost hours of work, poor quality of life and reduced mobility. One solution to back pain is to consult with a chiropractor. The American Chiropractic Association says chiropractic spinal manipulation is a safe and effective pain treatment. It also can help return mobility and flexibility to the back. With addiction to pain medications such a prevalent problem in both the United States and Canada, chiropractic care may be a good first step to alleviate pain and discomfort in the back.

Good feng shui

Feng shui is the practice of arranging a home or office environment so energy flows gently and smoothly throughout the building.

Many homeowners adhere to elements of feng shui, the origins of which date back several thousand years, in an attempt to create a positive environment that is free of stress. The basis for feng shui is that everything in a given environment has an energy known as “chi.”

Proponents of feng shui believe chi not only flows through the body but also through the environment. When a home environment negatively affects this flow, believers in feng shui feel this can lead to health problems, financial troubles or domestic strife.

This is why feng shui adherents do not allow clutter to accumulate in their homes, as they feel clutter can stagnate energy flow. In addition, feng shui adherents avoid homes with long, dark hallways or poorly lit staircases, as they feel such areas negatively affect the flow of energy in a home.

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March 2015 Vitality

How men can cope with stress

Stress is a significant part of many people’s lives. Men and women experience stress for a variety of reasons, but the rigors of managing a career and a family are something many men and women point to as their biggest causes of stress.

Though both men and women suffer from stress, how they respond to stress is vastly different. According to a report from the American Psychological Association titled “Stress in America,” only 52 percent of men say it is very important to manage stress. That pales in comparison to the 68 percent of women who recognize the importance of managing stress. In addition, the APA notes that roughly 25 percent of women recognize they are not doing enough to manage stress, while just 17 percent of men feel the same way. Such statistics are important, as men who underestimate stress could be unaware that stress increases their risk for depression, anxiety and cardiovascular disease.

Recognizing a problem with stress is a great first step toward reducing it and improving your long-term health.

There are many ways men can reduce stress, but the APA again notes that men are far less likely than women to employ strategies to reduce stress.

Fifty-one percent of women, for example, admit to reading as a means of relieving stress, while only 31 percent of men say they read to relieve stress.

Men who want to buck these trends can take several steps to cope with and ultimately reduce their stress.

• Find the cause of your stress.

Recognizing the things that trigger your stress can help you avoid them or at least be more prepared for them going forward. Workplace stress is considerable for many people, and a 2012 study published in the medical journal Cardiology & Vascular Medicine found that people with job strain at work, which the authors defined as high demand on the individual and little to no freedom to make their own decisions as to how and when to do the work, had a 23 percent greater risk of heart attack. If work is the primary cause of your stress and you don’t address it, the impact on your health could be dire.

When you find yourself stressing out, take a moment to write down the

A healthy activity like jogging is one way men can effectively cope with excessive stress. things that might have triggered the stressful episode. It might be a particular task at work or driving in heavy traffic. Once you have identified the things that trigger your stress you can work to avoid them as best as possible or you will be able to see them coming and might be able to respond more calmly.

• Find a healthy response to stress.

How you respond to stress is essential to reducing it. As previously noted, many men do not even recognize the importance of managing stress, and those men might be more inclined to respond to stress in negative, unhealthy ways, such as by smoking or drinking. Such responses will only exacerbate the problem.

Finding a healthy response to stress is essential. Some research has suggested that exercise enhances the body’s ability to deal with stress and provides the body with somewhat of a trial run at responding to stress.

When the body is exercising, several

of its physiological systems must communicate with one another, and those same systems must work together once again when the body is responding to stress. So exercise may not only relieve stress but also help your body become more capable of coping with stress.

Discussing stress with others or a stress-reducing activity like meditation are also healthy responses to stress.

• Take a proactive approach to stress. Many people can trace their stress to taking on more they can handle. This can occur at the office, in your personal life or, as is the case for many people, a combination of both.

Stretching yourself too thinly can make you vulnerable to stress. Even if one particular thing like work or family is not stressing you out, it’s important to recognize that stress can also be caused by a combination of things.

Before stress even has a chance to settle in, make an effort to give yourself more down time and do not stretch yourself too thin.

The power of apples Who has not heard the old adage, “an apple a day keeps the doctor away”? It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food.

Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. Though considered a fall fruit, apples can be enjoyed yearround thanks to commercial food production and importing.

Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional benefits. Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems. According to new information from long-running studies published in the British Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent.

Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals.

Apples also are very high in fiber.

Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result.

In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well.

Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. The crisp, abrasive texture stimulates the gums and removes debris from the teeth.

March 2015 Vitality 13

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If you have always wanted your own art studio, then now might be the perfect time to make that a reality.

Consider these before downsizing

Once their kids have left the nest, many men and women over 50 begin to consider downsizing their homes.

Downsizing to a smaller home can be beneficial for a variety of reasons, including less home to clean and maintain, more affordable utility bills and lower property taxes. But the decision to downsize is rarely black and white, and men and women often struggle with that decision.

Perhaps the most difficult part of the decision of whether or not to downsize to a smaller home concerns the sentimental attachment many homeowners, especially those with children, have to their homes. The home might be too big for your current needs, but it also was the same place where your son took his first steps and where your daughter lost her first tooth. Saying goodbye to a place that was home to so many memories isn’t easy. But there’s more than just sentimental value to consider when deciding whether or not to downsize your home after the kids have grown up and moved out.

“

Saying goodbye to a place that was home to so many memories isn’t easy.

“

Personal finances – Your financial situation merits significant consideration when deciding if the time is right to downsize your home. If your retirement nest egg is not as substantial as you would like it to be, then it would seem as though downsizing to a smaller, more affordable home is a great opportunity for you to start catching up on your retirement savings.

But that’s only true if your new home won’t incur any additional expenses that are already taken care of in your current home. For example, your current home may be fully furnished, while a new, smaller home may require

you to buy all new furniture because your existing items simply won’t fit.

The cost of such furnishings can be considerable.

If you plan to move into a condominium, you can expect to pay monthly homeowners’ association fees, and such fees are often substantial. So while the condo itself might be smaller, the additional expenses associated with the property may end up making the smaller home more expensive and prevent you from saving more money for retirement

Real estate market – There are seller’s markets and there are buyer’s markets, and ideally you would like to sell your home in a seller’s market.

But keep in mind that this might be the same market in which you hope to buy a new home.

The nature of the real estate market depends on a host of factors, including geography. If the city or town where you currently live is in the midst Continued on page 15

March 2014 Northern Ohio Regional Medical and Health Directory 15

Downsizing

Senior Living Alternatives for Every Stage of Life

Continued from page 14 of a seller’s market and you are planning on moving to a location where buyers have the upper hand, then now might be a great time to move. But if you currently live in a buyer’s market and hope to move to a seller’s market, then you may end up paying a steep price, even when downsizing to a smaller home. Things may even themselves out if you want to downsize to a smaller home within your current community, but do your homework nonetheless, researching the time of year when you’re most likely to get the most for your home and find the best deal on your next place.

The advantage men and women considering downsizing have is that they are rarely in a rush to move out of their current home and into their next one.

This gives them ample time to make the real estate market work for them.

Space - How much space do you really need? Once the kids have moved out, couples may feel like all of that extra space is going to waste. But that can be a knee-jerk reaction, and upon a more thorough examination of the space and your needs you may just find that you can put all of that extra square footage to good use after all.

If you have always wanted your own art studio, then now might be the perfect time to make that a reality. Always wanted a room devoted to home theater?

Get to work on converting your basement from an all-purpose game room to your own private movie theater.

If, after considering the space in your home, you find that the extra square footage really is just upkeep you aren’t especially interested in doing, then you would no doubt like a cozier home that’s less of a responsibility to maintain.

Downsizing a home is something many men and women over 50 consider after their children have moved out. Such a decision is rarely easy, so homeowners should take as much time as they need before making a final decision to move or stay put.

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March 2015 Vitality

Vaccinations are not just for kids. Adults should discuss their immunization records with their physicians to determine which vaccinations they need to maintain optimal health.

Immunizations important for adults, too New parents can easily become overwhelmed by the number of pediatrician visits their children need. By the time a child celebrates his or her fifth birthday, he or she has seemingly been administered dozens of immunizations.

But even though people get the majority of their vaccinations while they are very young, that does not necessarily mean they can’t still benefit from immunizations later in life.

The Centers for Disease Control and Prevention notes that humans never outgrow their need for vaccinations.

Certain vaccinations, which can safeguard individuals from long-term illness, hospitalization and even death, are now recommended for all adults.

The following are some of the immunizations you may need as you age.

Influenza – According to the CDC, roughly 226,000 people are hospitalized in the United States due to influenza, while thousands more die from the flu and its complications. Flu vaccines protect against various strains of the flu virus, and the vaccine is recommended for just about everyone between the ages of 6 months and older, including middle-

aged adults. People age two and older are now advised to get the nasal mist version of the vaccination. However, adults age 50 and older should not get the mist. Individuals who are severely immunocompromised, not feeling well or those who have an allergy to eggs should speak to their doctors before getting a flu vaccination.

Pneumococcal disease – Pneumococcal disease is an illness caused by bacteria that can spread from the nose and throat to the ears or sinuses. If the bacteria spreads to other areas of the body, like the lungs, it can cause pneumonia. Pneumococcal disease also can cause meningitis if it affects the spinal column. Adults 65 and older need one dose of the pneumococcal conjugate vaccine followed by the pneumococcal polysaccharide vaccine.

Shingles – Shingles is caused by the varicella zoster virus, the same virus that causes chickenpox. Individuals who have had chickenpox are at risk for developing shingles later in life.

The virus can cause a painful skin rash and blisters. Other symptoms include chills, pain, fever, and even loss of vi-

sion. Because shingles most often occurs in people age 50 and older, the shingles vaccine is recommended for those in this age bracket. People who have medical conditions that weaken the immune system or those who take immunosuppressive drugs also may benefit from the shingles vaccine.

Pertussis (whooping cough) – The CDC estimates that there are between one and three million pertussis cases in the United States each year. All adults between the ages of 19 and 64 need a one-time whooping cough booster vaccine, particularly if they will be in close contact with infants younger than 12 months. Adults are the most common source of pertussis infection in infants.

HPV – Human papillomavirus, or HPV, is a common virus spread mostly through sexual contact. Few may know they have the disease, as it rarely produces symptoms. However, certain types of HPV can cause cervical cancer, genital warts and cancers of the penis, anus and throat. The HPV vaccine is recommended for both males and females between the ages of 17 and 50.

March 2015 Vitality

Health Tips

Pet first aid app

The American Red Cross Pet First Aid app puts veterinary advice for everyday emergencies in the palm of your hand. Get the app and be prepared to act when called upon. With videos, interactive quizzes and simple stepby-step advice it’s never been easier to know Pet First Aid. The app, along with other helpful apps, is available at the Apple App Store, Google Play or at Amazon Marketplace for Kindle Fire. Learn more at http:// www.redcross.org/mobile-apps/ pet-first-aid-app.

Help for family caregivers

The Area Office on Aging Northwestern Ohio’s Family Caregiver Support Program, which is funded by the Older American Act Amendments of 2000, recognizes the monumental role caregivers play in caring for older family members. The program offers a variety of services including

• Information to caregivers about available services;

• Assistance in gaining access to services;

• Counseling, support groups and caregiver training;

• Information about respite care.

• Supplemental services to complement the care provided by family caregivers.

Some services, such as inhome care, an overnight stay in a facility, transportation or equipment may have a co-pay based on the income of the person that you are caring for. No one is denied services for an inability to pay.

For more information, call 1-800-472-7277 or visit www. areaofficeonaging.com.

Senior Resources

Ottawa County Senior Resources offers a number of services for area seniors, including home-delivered meals, home care programs, transportation, health and wellbeing, respite and caregiver support and more.

For more information, call Senior Resources at 877-8986459.

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March 2015 Vitality

Snack foods can promote better sleep According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.

But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the following are a handful of snack foods that promote better sleep.

• Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier.

• Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan

Hummus is just one of several snack foods that promote better sleep. might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep.

• Cheese and crackers: One more traditional snack may just help you get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall

asleep sooner.

• Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.

• Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock.

• Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep.

• Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.

Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate night’s sleep.

Getting your mental health back in shape The American Counseling Association

Today, most of us are more aware of our physical health than ever before.

We exercise more, pay attention to our diets and get needed health checks in order to catch problems early.

But, most of us don’t think about our mental health very much unless we happen to be facing a serious problem. In truth, however, just as it’s possible to improve our physical health, there are also ways to get our feelings and attitudes into better shape. And in today’s complicated and often stressful world, that’s a very good thing.

So, where to begin? How about your daily schedule? Most of us tend to fill our days with work, family and social obligations, leaving little or no time for ourselves.

A fix for that is to include “you” in your daily calendar. Create a real schedule that includes time each day

for at least one thing you find relaxing or enjoyable. Maybe it’s reading a book, working at a hobby, or just taking a quiet walk. Whatever it is, just plan it and make sure it happens.

Another way to reduce stress and feel better about yourself is to get involved with others. Wherever you live, you’ll find community, civic and religious organizations searching for volunteers to help carry out their work.

Giving something back to the community offers a sense of fulfillment and self-worth essential for good mental health. It can also offer a meaningful escape from your own problems and may help put such problems in a better perspective.

And yes, exercise and staying physically fit is another means to improving mental health. Studies find regular exercise is a great way to fight depression, for example. Plus, as we get ourselves into better shape, we

usually start to feel more confident about ourselves - everything from how we look to what we can do. And that’s good mental health.

No, you can’t make stress and problems just disappear, but building a little relaxation into your life, helping those in need and staying physically active can all improve mental health and make it easier to cope with any problems that arise.

Don’t accept that you have to feel unhappy or depressed. If your own actions don’t have you feeling better, check out the help that a professional counselor can offer.

However you go about it, good mental health is a goal worth achieving.

“Counseling Corner” is provided by the American Counseling Association.

Comments and questions to ACAcorner@counseling.org or visit the ACA website at www.counseling.org

March 2015 Vitality

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Health Tips

Maumee Bay Vision Center

Bottled vs. tap water

The U.S. Environmental Protection Agency notes that bottled water is not necessarily safer to drink than tap water.

That’s because the EPA sets the standards for drinking water provided by public water systems.

While the responsibility of setting standards for bottled water falls on the shoulders of the Food and Drug Administration, the FDA sets the bottled water standards based on the tap water standards established by the EPA. According to the EPA, both bottled water and tap water are safe to drink if they meet these standards. However, the EPA does advise people with severely compromised immune systems and parents of children with special needs to consult physicians before deciding which type of water they drink or give to their children to drink.

Dangerous dust

Homeowners about to embark on home improvement projects should prioritize dust removal to avoid the potentially negative side effects of exposure to lead dust.

When undergoing a renovation, homes built before 1978, the year the use of lead paint was banned, are likely to produce lead dust, which occurs when lead paint is sanded or chipped. That dust can be especially harmful to children, pregnant women and pets.

According to the Centers for Disease Control and Prevention, lead dust that is as small as a grain of sand is enough to poison children, who may suffer brain damage, hearing loss, nervous system and kidney damage, and decreased muscle and bone growth after exposure to lead dust. When pregnant women are exposed to lead dust, that exposure may affect the baby’s cognitive development while increasing the mother’s blood pressure.

Household pets exposed to lead dust may suffer from a series of side effects, including vomiting, diarrhea, abdominal pain and possibly death.

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90% of MedBridge Patients Intend to Return Home

90% 90% Of MedBridge Patients Intend To Return Home

Your Bridge from Hospital to Home We realize choosing where to go for post-hospital rehabilitation and skilled nursing is a monumental decision. It’s important to choose the facility that understands your needs and is focused on helping you meet your goals.

If you would like to learn more about MedBridge, please contact our admission team for more information or to set up a tour. ©2014 HCR Healthcare, LLC

Consider the following when choosing your post-hospital care provider: • Does the center have a distinct unit dedicated to patients transitioning from hospital to home?

• Does the facility have experience treating your condition?

• What is the facility’s track record for treating patients with your condition?

• Are the nurses knowledgeable in caring for patients like you?

• Does the center have postacute level therapists and equipment?

• Does the center have systems in place to reduce unnecessary re-hospitalization?

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of Oregon

March 2015 Vitality

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Men and women who learn about heart disease and how to reduce their risk, stand a far greater chance of fighting the disease.

Keep your heart running strong

Heart health should be a concern for people of all ages, but especially so for men and women over 50. That’s because, according to the American Heart Association, even men and women who are free of cardiovascular disease at age 50 are at a significant lifetime risk of developing the disease.

What are the symptoms of heart disease?

Heart disease is a blanket term used to describe a host of conditions, so symptoms vary depending on each individual condition. The following are some of the more widely known conditions and their symptoms:

• Hypertension: Also known as high blood pressure, hypertension is a largely symptomless form of heart disease. The AHA notes that the idea that hypertension produces symptoms such as difficulty sleeping, facial flushing, nervousness, and sweating is a misconception. Symptoms typically do not alert men and women to the presence of hypertension, highlighting the emphasis men and women should place on routine visits to the doctor’s office, where their blood pressure can be taken.

• Heart attack: The symptoms of a heart attack are different than the symptoms of heart disease that may lead to heart attack. The former can be found by visiting www.heart.org. Signs that you may be heading toward a heart attack include undue fatigue, palpitations (the sensation that your heart is skipping a beat or beating too rapidly), dyspnea (difficulty or labored breathing), chest pain or discomfort from increased activity.

• Arrhythmia: Arrhythmia means your heartbeat is irregular, and men and women often mistakenly believe arrhythmia only afflicts those who already have been diagnosed with heart disease or have had a heart attack. But arrhythmia can affect even those men and women who have healthy hearts and no history of cardiovascular disease. Symptoms of arrhythmia can vary greatly, from a single premature beat to a series of premature beats that occur in rapid succession. Arrhythmia that lasts long enough to affect heart function may include symptoms such as rapid heartbeat, fatigue, dizziness, lightheadedness, shortness of breath, and chest pain.

How can I protect my heart?

Heart healthy habits take some effort, but men and women can protect their hearts regardless of their ages.

• Get sufficient exercise. At least 30 minutes of exercise per day can protect against disease.

• Quit smoking. Smoking increases your risk for a host of ailments, including heart disease. Quitting is a great way to start getting your heart and other parts of your body back on track.

• Include heart-healthy foods in your diet. A diet that is rich in fruits and vegetables and low in cholesterol, salt and saturated fat promotes heart health.

• Don’t drink alcohol to excess.

Like smoking, drinking alcohol to excess can lead to a host of problems, such as high blood pressure, arrhythmia and high cholesterol, each of which increases your risk of heart disease.

• Lose weight. Being overweight or obese is a major risk factor for heart disease. If you have already started to exercise daily and eat a more heart-healthy diet, then you’re on your way to losing weight.

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March 2015 Vitality

Home remedies for joint pain Stiff, painful joints affect a vast number of people. According to the American College of Rheumatology, arthritis and other rheumatic diseases afflict roughly 23 percent of Americans, while Canadian Health Surveys indicate that nearly 17 percent of the Canadian adult population have arthritis. The number of people living with arthritis is expected to increase as the Baby Boomer generation continues to age.

Treatments for joint pain and stiffness range from medication to physical therapy. Finding the right regimen may take some effort, including some trial and error. For those looking for treatments they can try at home, consider these homespun remedies. (Note: check with a physician to confirm the safety of alternative treatments before adding herbs to or modifying your existing medications.)

• Exercise more. Regular movement helps to maintain flexibility in the body’s joints. Those with joint pain may shy away from exercise, but they could be doing themselves a disservice. Low-impact exercises, like swimming and water aerobics, can work out muscles and joints without adding extra stress. Walking can replace jogging or running, and yoga and Pilates may be just the thing for deep stretching.

• Lose weight. Joint pain is often tied to obesity. Losing just a few pounds can ease up strain on certain

There are plenty of ways that do not require harsh medications to loosen joints and combat pain. joints, such as the hips, feet and knees.

Shedding weight can improve mobility and decrease pain and potential future damage to joints. Exercise goes handin-hand with healthy eating to lose weight.

• Consider hot and cold therapies.

Using a heating pad, hot shower or bath or an ice pack can work wonders on arthritis-related pains. Hot treatments will loosen up stiff joints, while cold therapy is best for acute pain relief.

Do not apply hot and cold packs to the skin directly, as this can injure the skin.

Wrap them in a towel first before application.

• Include anti-inflammatory foods and beverages in your diet. Explore the many different natural foods and herbs that are purported to reduce inflammation in the body. Ginger, turmeric, flaxseed, grape juice, and bromelain can alleviate inflammation and stiffness.

Foods such as fatty fish and nuts high in omega-3 fatty acids also will help fight inflammation. Blueberries, garlic, celery, and kelp should be included in diets as well.

• Go for a massage. The Arthritis Foundation says regular massages can help reduce pain and stiffness and improve range of motion. The massage therapist should have experience working on people with arthritis. In addition, massages should be performed by licensed physical therapists and guided by a doctor’s recommendation.

• Increase magnesium intake.

Magnesium can alleviate pain and reduce inflammation. It is best ingested through dark, leafy greens but also can be taken in supplement form.

Magnesium oil can be applied topically to sore joint areas.

Men can greatly benefit from facials, too

Though facials are a luxury most often associated with women, good skin is not exclusive to the fairer sex.

Though their reasons for getting a facial often differ from women’s, men can benefit from facials just as much as their female counterparts. The following are just a handful of the benefits a man can expect to enjoy after receiving a facial.

• Reduce shaving irritation: Perhaps the greatest reason for a man to get a facial is to relieve the irritation caused by shaving. Even the most technologically advanced razors cause some irritation, and that irritation can be mild, painful or anywhere in between. Rather than growing a beard to avoid the painful side effects of shaving, men can treat their skin to a facial that revitalizes their skin and helps

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Men whose wrinkles doubled seemingly overnight may be able to slow the wrinkling process...

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offset some of the more painful side effects of taking a razor to their face.

• Improve appearance: One of the biggest benefits of receiving a facial is the procedure’s effect on an individual’s appearance. Men are more prone to

clogged pores than women, but facials clean pores more deeply than storebought scrubs and cleansers, helping skin appear more vibrant and healthy.

That improved appearance can impact a man’s self-esteem, which can benefit a man in both his personal and professional lives.

• Combat aging: Wrinkles are a natural side effect of aging, but some men find this particular part of the aging process more troublesome than others. Men whose wrinkles doubled seemingly overnight may be able to slow the wrinkling process by receiving a facial, which can help improve the elasticity of the skin and contribute to cellular regeneration that helps men avoid looking older than they really are.

March 2015 Vitality

Health Tips

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The benefits of organics

Though organic foods tend to be more costly, men and women looking to shed a few extra pounds might find it’s worth a few extra dollars to buy organic dairy rather than more traditional and less expensive alternatives.

In a study published in the Journal of Dairy Science, researchers found that grass-fed cows produced milk containing 500 percent more conjugated linoleic acid, or CLA, than cows that were fed grain. That’s a significant distinction for men and women looking to trim down, as CLA can help them burn more fat and gain muscle.

Organic dairy products include cheese, milk and yogurt.

Organic milk also has been shown to contain roughly 70 percent more omega-3 fatty acids than traditional milk. That, too, is important to note, as omega-3 fats have been shown to help prevent heart disease and stroke, two potentially deadly conditions that overweight men and women may be especially susceptible to.

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March 2015 Vitality

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