Vitality August 2016

Health & Wellness Inside…

Curbing road rage Music for your health Home workouts Delicious probioƟcs

Published by The Press Newspapers, Millbury, OH

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August 2016 Vitality

Table of contents...

Exercise for new parents Page 3

Curbing road rage Page 4

Vitality Published by The Press Newspapers

General Manager: Mary Perkins Editor: Tammy Walro Photographer: Ken Grosjean Sales Representatives: Julie Selvey Lesley Willmeth, Leeanne LaForme, Sales Assistant: Alyce Fielding Staff Artists: Ken Grosjean, Pat Eaken, Peggy Partin General Business, Advertising and Editorial Offices P.O. Box 169 1550 Woodville, Millbury, OH 43447 419-836-2221 Fax 419-836-1319 Visit us at www.presspublications.com Unless otherwise stated, articles and photos are from Metro Creative Graphics.

Serving 22 communities in Lucas, Ottawa, Sandusky and Wood Counties including Oregon, Northwood, Genoa, Elmore, Woodville, Pemberville, Gibsonburg, Walbridge, Oak Harbor & East Toledo.

Music for your health Page 6

Balancing home & work Page 8

Vitality Directory Index Genoa Retirement Center..................................11 Gibsonburg Pharmacy.......................................10 Hospice of Northwest Ohio................................14 Mercy Health........................................................9 Maumee Bay Vision.............................................5 Open Arms Massage.........................................15 Portage Valley Hearing......................................11 Parkcliffe Community.........................................16 Riverview Health Care.......................................12 Snap Fitness........................................................7 Wood County Committee on Aging...................14

Work out at home Page 10

Nutritious probiotics Page 12

August 2016 Vitality 3

New parents need not abandon their exercise routines upon welcoming their child into the world.

New parents should make exercise a daily routine New parents face a host of challenges upon bringing their bundles of joy home for the first time. One of those challenges is altering their lifestyles so they can more capably tend to their child’s needs.

Though expecting parents no doubt anticipate changing their lifestyles to accommodate their growing families, few may know the specifics of how their lives will change. Many couples see their exercise habits change dramatically upon the birth of their child. A 2011 study from researchers at the University of Minnesota found that both mothers and fathers had lower amounts of physical activity compared with non-parents. Mothers who participated in the study reported engaging in 2.36 hours of moderate-to-vigorous physical activity, or MVPA, per week, while women without children reported engaging in 3.19 hours of MVPA per week. The disparity was even greater among fathers, who reported getting 5.33 hours of MVPA per week compared to 6.89 hours of MVPA per week for men without children.

Finding time to exercise can be difficult for anyone, but new parents may find it especially difficult to get daily

physical activity. While the following ideas may not replace the vigorous workouts new parents are accustomed to, they may help men and women maintain healthy body weights.

• Skip shortcuts. Physical activity can be embraced just about anywhere.

Though you may be used to daily workouts at the gym, such excursions may no longer fit into your schedule.

To counter your reduced hours at the gym, skip the shortcuts you have grown accustomed to taking. For example, take the stairs up to your office instead of the elevator and park further away so you can squeeze in some cardiovascular exercise. Skipping shortcuts is a great way to burn calories and can help you maintain a healthy weight even if you are no longer pushing yourself to the limit at the gym each day.

• Spread your workouts out over the course of the day. Many people tend to get all of their daily physical activity in one fell swoop. But that’s mainly done for convenience and not necessarily effectiveness. Workouts can still be effective if you spread them out over the course of the day. Exercising in small intervals throughout the day may help you maintain your energy,

and that should be especially appealing to parents of newborns. Squeeze in a quick workout each time your child naps throughout the day, and do your best to meet your daily quota while your spouse is tending to the baby.

• Continue setting fitness goals.

Once your child comes home, it’s easy to fall into a routine that does not include exercise. But your long-term health depends on a host of factors, including how physically active you are. Keep setting fitness goals even if it seems like you will have no time once your child is born. These goals can motivate you to find time for exercise no matter how much your lifestyle has changed.

• Take your child along. When the weather permits, include your child in your exercise routine by taking the baby along with you on walks or bike rides. Purchase a fitness stroller so you can continue to jog even while you look after your child.

New parents need not abandon their exercise routines upon welcoming their child into the world. A concerted effort on the parts of moms and dads can ensure they continue to get adequate exercise each day.

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August 2016 Vitality

A few simple steps can help curb aggresive driving.

Aggressive driving has no place on the road Congested roadways and hectic schedules can anger drivers in a hurry to get from point A to point B. While it’s easy to grow frustrated on the road, the growing number of incidents of road rage and driver aggression is a significant concern that should make drivers think twice before venting their frustrations when behind the wheel.

The National Highway Traffic Safety Administration says the number of fatal accidents involving enraged drivers has increased tenfold since 2004. Between 2010 and 2013, the percentage of drivers in the Washington, D.C. who said they often felt “uncontrollable anger toward another driver on the road” doubled, from 6 percent to 12 percent. Aggression on the part of drivers is routinely cited as a major contributor to many fatal crashes and other accidents.

According to the American Psychological Association, some people may be predisposed to road rage.

Risk-takers, individuals who tend to anger more easily and people who identify as being generally aggressive or take-charge types may have a higher propensity to get angry behind the wheel.

The term “road rage” was coined by a local Los Angeles, California, news station after shootings occurred on several freeways in that city. NHTSA defines road rage as a driver “committing moving traffic offenses so as to endanger other persons or property; an assault with a motor vehicle or other dangerous weapon by the operator or passenger of one motor vehicle on the operator or passengers of another motor vehicle.” Road rage and aggressive driving are similar, but in the eyes of the law, road rage may result in a criminal charge while aggression may lead to a traffic citation.

While few drivers can say they have never become heated while driving, routine rage or aggressiveness is a cause for concern. The following are some ways drivers can tame their aggressive driving.

• Allow for ample time to get to your destination. Feeling rushed on the way to an appointment or event may encourage risky road behavior or make you more likely to quickly lose your patience with fellow motorists.

Allow for plenty of time to get where you need to go and you may feel calmer and more in control should traffic

spring up. Even calling a party at your destination and explaining the traffic situation can alleviate tension.

• Share your commute. Commuters are more likely to experience road rage than non-commuters, simply because they tend to be on the roads each day in the heart of busy traffic. Carpool with another person to break up the driving responsibilities. Sitting in the passenger seat a few times per week may help keep your aggression levels in check.

• Think before reacting. It’s tempting to yell or signal to a driver that you are angered by his or her reckless driving. But take a few deep breaths before reacting, and you may feel more relaxed and more willing to let things go.

• Practice safe driving habits. Set an example on the roadways by following the speed limit, driving courteously and yielding to drivers when necessary. It’s better to drive defensively at all times than risk getting into an accident by driving aggressively.

Aggressive driving has the potential to be dangerous. Curbing driver anger is one of the keys to keeping the roadways safe.

August 2016 Vitality

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Five reasons to seek help for hearing loss

By Rebecca Krukemyer, Au.D. Nobody wants to admit that he or she has trouble hearing. It’s a sad fact that once hearing loss is identified and documented, the average delay time before seeking treatment is seven years.

That means many years of asking others to repeat, getting frustrated, missing out on social activities, feeling isolated, answering questions inappropriately, and withdrawing from social situations.

Rather than postpone the inevitable, here are five reasons to consider seeking treatment sooner.

1. Sensorineural hearing loss is permanent and does not get better on its own.

2. The transitioning and adjustment period to hearing aids is much easier and quicker for those with mild to moderate loss than for those who wait until their hearing declines to a severe to profound loss.

3. Family relationships and friendships are less strained when difficulties with communication are eliminated or reduced. There are fewer complaints about the television volume and being accused of mumbling.

Miscommunication can also lead to the “you never said that” argument. Some

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...the more severe the hearing loss, the more likely they were to develop dementia.

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would testify that hearing aids have saved a marriage.

4. Untreated hearing loss is linked to negative emotional and social consequences for older persons. The National Council on the Aging released the findings of their study in 1999 of untreated hearing loss. The survey of 2,300 hearing impaired adults age 50 and older found that those with untreated hearing loss were more likely to report depression, anxiety, and paranoia and were less likely to participate in organized social activities, as compared to those who wear hearing aids.

5. Studies from Johns Hopkins University have found links between hearing loss, cognitive decline and dementia. A 2011 study of more than 600 older adults found that those with hear-

ing loss at the beginning of the study were more likely to develop dementia than adults with normal hearing. In fact, the more severe the hearing loss, the more likely they were to develop dementia; volunteers with mild loss were two times more likely to develop dementia than those with normal hearing. Those with moderate loss and severe loss were three times and five times, respectively, more likely to develop dementia than those with normal hearing. While the link between hearing loss and dementia is still being investigated, this study and others give some urgency to treating hearing loss rather than ignoring it.

In this day and age, there is no reason not to embrace the technology that is designed to improve communication and enhance your quality of life.

Today’s hearing instruments are small and discreet, often making them unnoticeable. However, your frustration, embarrassment, and anxiety caused by untreated hearing loss are noticed by many.

Rebecca Krukemyer is an audiologist at Portage Valley Hearing, LLC in Pemberville. She is available via email at Rebecca@Portagevalleyhearing.com or by phone at 419-287-2201.

Maumee Bay Vision Center Dr. Rick A. Cherry, O.D. Dr. Victoria R. Louis, O.D. Dr. Janel E. Elamin, O.D. 3017 Navarre Ave. Oregon, 419-693-4488

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August 2016 Vitality

Music may have the ability to soothe, heal and inspire physical activity.

How music may improve overall health Plato said, “Music gives a soul to the universe, wings to the mind, flight to the imagination, and life to everything.” Music often communicates messages that are not easily expressed, which is one reason why music is such an integral part of so many people’s lives.

While many people love music for its entertainment value, there is growing evidence that music can be good for overall health as well. A study from researchers at the Cleveland Clinic focused on the use of music for brain surgery patients who must be awake during their procedures. Researchers found that music enabled the patients to manage anxiety, reduce pain and relax more fully during their procedures.

In a study titled, “The effect of music intervention in stress response to cardiac surgery in a randomized clinical trial,” a team of Swedish researchers measured serum cortisol, heart rate, respiratory rate, mean arterial pressure, arterial oxygen tension, arterial oxygen saturation, and subjective pain and anxiety levels for patients who had undergone cardiothoracic surgery. Those who were allowed to listen to music during recuperation and bed rest had lower cortisol levels than those who rested without music.

Many doctors now play music

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Researchers found that music enabled the patients to manage anxiety, reduce pain and relax more fully during their procedures.

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while operating or enable patients to listen to music to calm their nerves during in-office procedures.

According to Caring Voice Coalition, an organization dedicated to improving the lives of patients with chronic illnesses, music has also been shown to enhance memory and stimulate both sides of the brain, which may help individuals recover from stroke or those suffering from cognitive impairments.

Music also can have a positive impact on mood. Neuroscientists have

discovered that listening to music heightens positive emotions through the reward centers of the brain. Music stimulates the production of dopamine, creating positive feelings as a result.

Some researchers think that music may help improve immune response, promoting faster recovery from illness.

Undergraduate students at Wilkes University measured the levels of IgA – an important antibody for the immune system’s first line of defense against disease – from saliva. Levels were measured before and after 30 minutes of exposure to various sounds, including music. Soothing music produced significantly greater increases in IgA than any of the other conditions.

Another way music has been linked to improved health is its ability to make physical activity seem less mundane. Listening to songs can distract one from the task at hand, pushing focus onto the music rather than the hard work being done. When exercising, upbeat music can help a person go a little further as they work to achieve their fitness goals than working out without music.

The benefits of music extend beyond enjoying a favorite song, as music can do much to contribute to one’s overall health.

August 2016 Vitality 7

Why sunshine is good for your health

By Kate Oatis ProMedica HealthConnect www.promedicahealthconnect.org Muscle aches, bone pain, cramps and depression. When someone with these symptoms comes to him, Josh Whitmer, a certified nurse practitioner (CNP) with ProMedica Physicians Internal Medicine, orders a blood test.

What he finds most often is that the person has low vitamin D levels.

“It’s just so common in the Northwest Ohio and southeast Michigan area to have vitamin D deficiency because in this area, there’s not much sun, especially in the winter months,” he says.

Whitmer suggests 10-15 minutes of sun each day on an area of the skin to help maintain adequate vitamin D levels. Because vitamin D is synthesized in the skin (which means vitamin D is actually a hormone), in areas with little sun, there’s little chance of that happening naturally.

“Also, fear of sun damage and skin cancer scares people so they cover up and use sun screen, which prevents the vitamin D from synthesizing,” Whitmer says.

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People who’ve had chronically low vitamin D levels have also been shown to have a higher incidence of dementia

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Why we need vitamin D Humans need vitamin D to absorb calcium and promote bone growth, Whitmer says. Too little vitamin D results in soft bones in children and fragile, misshapen bones in adults (osteomalacia). Vitamin D deficiency has been linked to heart disease, breast cancer, prostate cancer, depression and weight gain.

Studies have also shown that vitamin D might be helpful in treating or preventing autism, autoimmune disease, chronic pain, diabetes, high blood pressure and osteoporosis, Whitmer says.

Those most susceptible to vitamin D deficiency are the elderly, the overweight, people in prison (lack of

sunlight) and those who have osteoporosis, Whitmer says. He adds, “People who’ve had chronically low vitamin D levels have also been shown to have a higher incidence of dementia.”

Gender is irrelevant in the incidence of vitamin D deficiency, Whitmer says.

Best sources of vitamin D Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese and egg yolks. Sun exposure on skin is a great source of vitamin D. In addition, vitamin D is added to many foods, including cereal, milk and orange juice.

Whitmer suggests taking a supplement every day, especially during the winter months. “I think everyone should use supplements because most people really do not get enough vitamin D through their diets alone.” He recommends people take 600IU to 1,000IU a day and also discussing it with their primary care providers before starting on any supplement regimen.

So, if you have muscle pain, cramps, fatigue, bone pain or depression, please seek medical advice from your primary care provider, Whitmer says.

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August 2016

Vitality

Steps to achieve a better work-life balance Many people face the challenge of balancing work and family. Workloads may be hefty on both fronts, and the pursuit of a healthy balance between home and career may seem like an unattainable goal.

Stress can build from feelings of being pulled in too many directions.

According to Mental Health America, stress can compromise a person’s ability to concentrate, lead to feelings of irritability or depression, negatively affect personal relationships, and weaken immune systems, increasing a person’s susceptibility to a variety of ailments. Research even indicates chronic stress may double a person’s risk of having a heart attack.

The desire to have a fulfilling career and a full life at home is a goal shared by millions of people across the globe. But it’s important that one’s pursuit of such goals not come at the expense of personal health. Living a fulfilling life often involves finding the right work-life balance, and the following tips can help make that possible.

• Establish your priorities. Make a list of the things that are most important to you. Having this list put on paper can make goals more attainable.

Think about the main things you want to focus on in life and go from there.

• Learn to manage your time. One of the keys to creating a work-life balance is to hone your time management skills. Effective time management can help you fit more in without feeling rushed or anxious. Start by determining just how much time you need to perform certain tasks. Then divide up the day accordingly. You may find that by waking up an hour earlier each day, you achieve a lot more without affecting your well-being. Quiet time at home in the morning can be a prime time to fit in a workout or catch up on paperwork.

• Don’t procrastinate. Stick to your schedule so you don’t feel stressed and as if you are constantly rushing around. Complete one item before you move on to the next.

• Communicate effectively with your bosses. Be honest with your bosses or colleagues if you feel like work is negatively impacting your home life.

Supervisors may be flexible and receptive to feedback if it means keeping good employees happy and productive. Bosses may allow you to work from home or be willing to arrange a flex schedule.

• Unplug at home. When spending time at home with your loved ones,

Quiet time at home in the morning can be a prime time to fit in a workout or catch up on paperwork.

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Research even indicates chronic stress may double a person’s risk of having a heart attack.

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disconnect from your devices, especially those that connect you to work.

Making yourself too available for work can be a detriment to your health and

family.

• Divide your responsibilities.

Allow family members to tackle some chores or other household duties so it will free up more time to spend together.

• Schedule a mental break each day. Give yourself time to perform one activity per day that you really enjoy.

This will help you recharge and manage stress even further. Activities may include sports, hobbies or exercise.

Finding the right balance between work and family requires some maneuvering and practice, but it can be achieved with planning, organization and communication.

August 2016

Vitality

Stroke doesn’t care where you live, so we bring life-saving treatment right to your front door.

face drooping

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Mercy Health slurred speech

In addition to having an expert team of physicians, surgeons and nurses at The Mercy Health Neuroscience Institute, we have a dedicated stroke team and one of only five Mobile Stroke Units in the nation. Which means we partner with your local EMS to evaluate, diagnose and begin treatment immediately — wherever you are. Being able to connect with patients faster helps reverse the impact of stroke, minimize disability and increases the chances of a better quality of life after recovery.

For more information, call 419-251-6262 or visit mercy.com

In case of stroke, call 911. Ask for the Mobile Stroke Unit from The Mercy Health Neuroscience Institute.

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August 2016

Vitality

Can’t get to the gym?

Find ways to work in exercise at home Even the most devoted exercise enthusiasts sometimes encounter obstacles that make it hard for them to squeeze in their regular workouts.

Weather can affect outdoor exercise enthusiasts, while busy work schedules can make it difficult to get to the gym.

When unforeseen consequences compromise your ability to stick to your normal workout routine, working out at home might be your only option.

Following are a handful of ways to exercise at home when leaving the house is out of the question.

• Hit the stairs. Many gyms have “StairMaster” products that can be used for high-intensity interval training, calorie-burning workouts and/or improving flexibility. While you might not be able to duplicate the effects of such equipment at home, you can take to the stairs, walking up and down to squeeze in some aerobic exercise. If you want to increase the intensity level, fill a backpack with some weights.

• Dust off the jump rope. Jumping rope is an inexpensive, effective way to burn calories and improve muscle tone. When confined to your home, jump rope in the garage or, weather per-

You can still get in a workout even if you can’t get out of the house. mitting, in the driveway or backyard.

Jumping rope is great cardiovascular exercise and can strengthen the upper and lower body. Men and women who have histories of joint paint, including problems with their knees, ankles and/ or hips, should consult with their physicians before adding jumping rope to

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their exercise routines.

• Embrace crunch time. Crunches are another effective way to exercise at home. Crunches don’t require a lot of space, making them great exercises for apartment dwellers or homeowners whose homes are less than conducive to exercise. Crunches strengthen the core and can help establish muscle tone. Crunches also burn calories. Be sure to adhere to proper form when performing crunches, as the wrong form can increase your risk of injury.

• Become a squatter. Squats can be performed with or without weights, and either option can help tone your legs and buttocks, strengthen your core and improve your flexibility. Be sure to use proper form when performing squats. If you have never done squats in the past, first get the form down without using weights, only moving on to squatting with weights after you have mastered the form and if you feel like you want to.

The confines of a home may not always be conducive to exercise. But fitness enthusiasts who find themselves unable to get out of the house can still get a workout in.

May 2016

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Scar treatments can improve quality of life Whether it’s from sudden trauma, scheduled surgery or serious acne, scarring can have a profound impact on patients.

“While some may consider scarring to be a cosmetic concern, it can really affect patients’ psychosocial health,” says board-certified dermatologist Joseph F. Sobanko, MD, FAAD, an assistant professor of dermatology at the Hospital of the University of Pennsylvania in Philadelphia. “Physical appearance plays a major role in how people relate to others, so scarring that alters physical appearance — even if some would characterize it as minor — can have a negative impact on patients’ quality of life.”

According to Dr. Sobanko’s research, the patients most bothered by scarring are those with scars in highly visible areas, like the face, as well as younger individuals and those with occupations that require frequent interactions with others. And while scarring is a common concern that dermatologists encounter, Dr. Sobanko says, he was surprised to learn how strongly this concern affects patients — research has found that the majority of patients would “go to any lengths to minimize scarring.”

“A visible scar serves as a constant

reminder of a negative experience in the patient’s life, like a serious burn or a skin cancer diagnosis,” Dr. Sobanko says. “By improving a scar’s appearance, dermatologists also can help patients overcome whatever trauma caused that scar.”

Fortunately for patients, dermatologists have developed an improved understanding of the biology of scarring, allowing them to provide more effective treatment that can improve the appearance of scars and thereby improve patients’ quality of life.

A scar forms when trauma disrupts the collagen in the skin, Dr. Sobanko says. When too much collagen builds up, the result is a raised (or hypertrophic) scar, which can be improved via steroid injections or laser treatments to break down the excess collagen. A lack of collagen, on the other hand, causes a pitted (or atrophic) scar, which can be improved via dermal filler injections or laser treatments to build up the collagen.

In some instances, Dr. Sobanko says, these minimally invasive treatments can be combined to further improve the scar’s appearance. In more severe cases, he says, the best way to improve the scar may be surgically reopening and reclos-

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“While there are many treatment options that can reduce scarring, it’s important for patients to manage their expectations,” he says. “No treatment can remove scars completely, and healing takes time, so you should look for a gradual improvement in appearance, rather than instantaneous results.”

Dr. Sobanko says patients can take a proactive approach to improving the appearance of scars after surgery or injury. He says the most important step is avoiding any physical activity that could aggravate the wound and pull it apart, such as sports or heavy lifting. He also recommends that patients apply petroleum jelly to the wound to promote healing.

Once a scar has formed, Dr. Sobanko says, patients should be careful to protect it from the sun, as ultraviolet radiation can cause scars to become discolored and more noticeable. The American Academy of Dermatology recommends a comprehensive sun protection plan that includes seeking shade, wearing protective clothing, and using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher.

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12 August 2016 Vitality

Vitality Briefs Did you know?

A pre-diabetes diagnosis means you have higher than normal blood glucose levels, but not high enough to be considered diabetes.

Excessive glucose in the blood can damage the body over time, and those diagnosed with pre-diabetes are at risk for developing type 2 diabetes, heart disease and stroke.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, the majority of people with pre-diabetes do not have any symptoms.

The condition is typically revealed after blood tests indicate blood glucose levels are higher than normal.

Being overweight and living an inactive lifestyle are two of the biggest risk factors for pre-diabetes, and doctors may recommend that men and women 45 and older, especially those who are overweight, be tested for pre-diabetes. Those who have been diagnosed with pre-diabetes will not necessarily develop diabetes down the road. In fact, the NIDDK notes that men and women who lose at least 5 to 10 percent of their starting weight can prevent or delay the onset of diabetes and may even be able to reverse pre-diabetes.

Omega-3 fatty acids are a group of polyunsaturated fatty acids that play an important role in relation to many functions of the body.

The fatty acids EPA and DHA are well-known and found in fatty seafood, such as tuna, salmon and some shellfish.

These fatty acids may be added to different foods as well, including dairy products and infant formulas.

Studies have shown that diets rich in omega-3s may reduce a person’s risk for heart disease. Omega-3s have been associated with lower triglyceride levels, which can contribute to heart health.

Consuming seafood or fish oil supplements also may be

helpful in curbing the joint pain and stiffness associated with rheumatoid arthritis.

In addition, fatty acids may promote neurological health that can ward off depression and anxiety and may help people with ADHD manage their symptoms. Omega-3s also are crucial in the development of brain health for young children, which may translate into decreased risk of developmental delay and improved communication and social skills.

Do you need a break as a Caregiver?

ZUMBA The Salvation Army of Northwest Ohio Area Services hosts a ZUMBA fitness class Mondays from 5-6 p.m. at The Salvation Army Administrative Offices, 620 N. Erie St. Classes are available to anyone in the community.

No experience is needed. A monetary donation of any amount or a donation of a hygiene product is suggested.

For more information, call 419-241-1138.

Did you know?

Overexposure to ultraviolet, or UV, radiation from the sun has been linked to a host of major health problems.

According to the U.S. Environmental Protection Agency, unprotected exposure to UV radiation is the most preventable risk factor for skin cancer, which the Canadian Skin Cancer Foundation notes is responsible for one in every three cancers diagnosed across the globe each year.

Overexposure to UV radiation can also contribute to premature aging and other skin damage. When the skin is overexposed to UV radiation, actinic keratoses may develop on areas of the body that were exposed to the sun, including the face, hands and forearms. Actinic keratoses have a raised, reddish appearance and may be rough in texture.

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August 2016 Vitality 13

Do you know how to run?

Getting to retirement is a marathon

By Adam Cufr Do you know how to run? Of course you do, you just…run…right?

Something that is so innate to each of us as running, something we’ve been doing since we were kids; can we do it wrong? I’m proof that you can do it wrong.

When I turned 30, I looked in the mirror and didn’t like what I saw.

Having grown our family while building a career had taken a toll on my waistline. I was not looking or feeling my best, so I started running. Like many others, I bought running shoes and some running clothes and hit the streets. Mile after mile after mile, I actually learned to enjoy distance running. The act of being outside and burning tons of calories became very intoxicating. In fact, I lost almost 30 pounds and kept it off for about nine years. Running daily had become no more eventful than brushing my teeth; it was just something I did.

Until I couldn’t any longer.

It turns out that poor running technique can eventually wreak havoc on your body. I developed a very painful case of plantar fasciitis, a heel injury that didn’t improve with physical therapy and didn’t respond to the normal methods of treatment. As a result, I quit running and picked up weight training instead. I had become another ‘former runner,’ a common story among aging adults. Injury ends an otherwise noble pursuit to remain healthy at a time in life when most people struggle to keep the pounds off and the energy up.

Here I am now, two years later, reading books, watching videos, and seeking coaching so that I may run again. This time, I’m focused on running correctly. It turns out there is a

Beyond the Money

by Adam Cufr vast body of knowledge about how to run correctly, to avoid injury, increase facility, and enjoy running as a lifelong pursuit. I wasn’t aware of this as I strapped on shoes years ago and did what I thought was natural to all of us.

I’m not there yet, meaning I have a long way to go to be efficient in my running, using effective technique. The key for me is knowing that there is a way forward, albeit a long and likely frustrating road. This got me thinking about retirement planning.

When speaking to a room of relatively young people who are employees at an organization where we manage their 401(k) plan, the questions often sound like this: “I’m just getting started investing; how do my new spouse and I get off on the right foot, financially?”

(While the foot pun was not intended, it certainly works well in this story.) I love the question in its directness and sincerity, but I also marvel at its importance. After all, most people would think, “Just put money into the 401(k) and you’ll be fine.” But what if there’s a technique or mindset that might prevent future injury, or even propel one to a much greater level of success? What are those critical fundamentals that keep a person winning for decades to come, and not become a person who started strong but faltered halfway through the race?

For those who may be interested in the answer, from a financial perspec-

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tive, the fundamentals are: 1. Live below your means 2. Avoid the use of excessive debt 3. Set long term goals 4. Avoid presuming upon the future When applied to financial matters, these are difficult to refute (and thanks to Ron Blue for the framework). I’m still learning the fundamentals of proper running, but I have come to understand that I was placing undue stress on my body because I wasn’t aware of the science behind something that seemed so easy…until it wasn’t.

In retirement planning, there are strategies and methods that are very likely to feel unnatural at times. Simply putting money into the 401(k) works for a while until it no longer achieves the desired outcome. For those who assume there’s not much to it, pain is likely to follow. For those who wish to better understand the mechanics and will do so with an open mind, that’s who stands a chance at winning at retirement.

So I’ll be doing running drills for some time, taking baby steps, in order to re-learn a skill I thought I once had. If you’ll make the effort to better understand the proper mechanics of retirement planning, you’re much more likely to go the distance.

Adam Cufr, RICP®, a Northwood native, is the owner of Fourth Dimension Financial Group, LLC in Perrysburg. He is a retirement planner, a monthly columnist for Retirement Advisor Magazine, the author of “Off the Record – Secrets to Building a Successful Retirement and a Lasting Legacy” and a retirement educator. To learn more about attending a class at BGSU Levis Commons, go to www.RetirementElevated.com/FDF

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The many benefits of using vinegar Check your kitchen pantry and you will probably find a bottle of vinegar. While this substance can add much-needed tang to favorite recipes and even improve the leavening function of some baking ingredients, its power extends far beyond the kitchen.

Many are surprised upon learning how much vinegar can do. A sourtasting liquid that contains acetic acid, vinegar can be used as a cleaning product and an influential ingredient in many recipes. Vinegar also is relatively inexpensive, making it a cost-effective home staple.

If you are ready to get more from that versatile vinegar in your kitchen pantry, explore the following ways to put it to use.

Health and beauty Some people say that vinegar can be used as an appetite suppressant.

Using it on prepared foods may help you to eat less.

Vinegar is handy for relieving the pains associated with sunburns and jellyfish stings. Dot irritated areas with vinegar to relieve pain and itching.

Because vinegar can act as an antibacterial, gargling it can alleviate some throat ailments. Even if it can’t prevent

illness, a vinegar gargle can soothe throat soreness. Apple cider vinegar also may help soothe an upset stomach. Use two teaspoons of the vinegar to one cup of water.

Some people have used vinegar to soften skin and remove corns from feet. It also may dissolve warts. Be sure to check with a doctor before using vinegar to verify its safety with regard to your particular situation.

In addition to each of these uses, vinegar is handy in the laundry room, helping to remove stains and rinse detergents from fabrics more easily.

Cleaning Vinegar is an effective cleaning fluid, perhaps best known for producing streak-free windows. Vinegar also can dissolve dirt from painted walls and remove grime from woodwork.

By boiling 1/4 cup of white distilled vinegar in the microwave with a cup of water, you can loosen splatteredon food and deodorize the appliance.

Vinegar also can be used to deodorize garbage disposals, coffee makers and kitchen drains. It’s an effective means to removing pet odors from carpeting as well.

Around the bathroom, use vin-

egar to remove soap scum film from shower doors and tile surfaces.

Remove stubborn toilet bowl stains as well. Corrosion and hard water can clog showerheads, and by soaking the shower nozzle in vinegar overnight, you can dislodge any material.

You can rely on vinegar when cleaning up around your home office as well. Vinegar can help clean sticky scissor blades or remove ballpoint-pen marks from surfaces. A vinegar-andwater solution can be used to clean keyboards and other electronic equipment. Apply with a damp cloth rather than spraying the solution directly onto the electronics.

Lawn and garden Vinegar makes an effective weed deterrent and can kill grass that grows between the cracks on sidewalks and driveways.

Acid-loving plants, such as rhododendrons or azaleas, can benefit from a little vinegar mixed in when watering.

If you want to keep ants at bay, use vinegar when cleaning outdoor patio furniture or spray it around areas that are susceptible to ant infestations. You may find the ants steer clear of the smell.

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