Vitality December 2015pdf

December, 2015

Health & Wellness

Inside‌ Get a massage Shorten that cold Benefit of books Laugh it up

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December 2015 Vitality

Table of contents

Who discovered stress?

Page 10

Massage may help aches, pain of life.

Page 5

Can coffee hydrate you as much as water?

Page 9

Vitality Published by The Press Newspapers

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Longevity linked to family, social relationships.

Page 13

Health benefits of reading.

Page 14

Vitality Directory Index Elmwood Assisted Living & Skilled Care..........20 Evola, D.D.S., John...........................................13 Genoa Retirement Village...................................9 Hospice of Northwest Ohio.................................18 Manor at Perrysburg..........................................23 Mercy Health......................................................24 Oregon Senior Center..........................................9 Parkcliffe Community...........................................4 Pills ‘n’Packages.................................................15 Riverview Healthcare Campus...........................19 Snap Fitness......................................................17 Wood County Committee on Aging.....................7

Getting organized Page 16

Shorten that cold.

Page 17

Laugh it up!

Page 21

December 2015 Vitality 3

Quitting smoking can pay immediate dividends Few habits are as addictive or harmful as smoking tobacco. As a result, it should come as no surprise that quitting smoking is one of the most common New Year’s resolutions.

While lung cancer, emphysema and chronic bronchitis are most often linked to smoking, the Centers for Disease Control and Prevention warn that smoking has the potential to harm nearly every organ of the body.

Smoking can cause many diseases and reduce the overall health of anyone who smokes regularly.

Cigarettes contain approximately 600 ingredients. In addition to nicotine, tobacco smoke may contain acetone, ammonia, arsenic, lead, tar, formaldehyde and benzene. Many of these ingredients are found elsewhere in solvents, cleaners and adhesives. Carbon monoxide that is produced in cigarette smoke (which is the same harmful gas that is produced from heating equipment and car exhaust systems) can be deadly and reduce the capacity of cells to carry oxygen. Many of the ingredients in tobacco products are carcinogenic, meaning they have the potential to cause cancer.

The American Lung Association

“

...once you quit, you are no longer putting others at risk for illness from exposure to secondhand smoke.

“

says that smoking is the leading cause of preventable death in the United States, causing more than 438,000 deaths per year. The ingredients in cigarettes can cause DNA mutation, oxidative stress, which contributes to the aging process, chronic inflammation, and a reduction in antioxidants, which help fight various illnesses. Tar and metals in their tobacco smoke can stick to the walls of the lungs and reduce their function.

Quitting smoking immediately lowers your risk for smoking-related diseases and can add years to your life.

The American Cancer Society says that heart rate and blood pressure drop within 20 minutes of quitting. After 12 hours, the carbon monoxide level in blood returns to normal. Circulation and lung function can improve in a matter of weeks. The CDC says your risk for heart attack drops sharply just one year after quitting smoking. Within two to five years of quitting, risk for stroke falls to roughly the same rate as a nonsmoker’s.

Another immediate benefit of quitting is that, once you quit, you are no longer putting others at risk for illness from exposure to secondhand smoke.

In addition, the interior of your home and car will smell better, and your hair and clothes will no longer carry the hallmark aroma of cigarette smoke.

The ACS notes that studies have indicated that roughly 25 percent of smokers who use medicines can stay smoke-free for more than six months.

Counseling and the emotional support of friends and family can improve success rates as well. There’s also early evidence that combining certain medicines may work better than using a single drug.

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Healthy eyes Dental care Caregiver stress Annual physical

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December 2015 Vitality

Simple changes can soothe dry skin Following the same skin care routine year round may not work so well when the humidity drops. Without a change in your skin care, dry air can make fine lines and wrinkles more noticeable. Dry skin can itch, flake, crack, and even bleed.

To help heal dry skin and prevent its return, American Academy of Dermatology recommends: 1. Prevent baths and showers from making dry skin worse. When your skin is dry, be sure to: • Close the bathroom door • Limit your time in the shower or bath to five or 10 minutes • Use warm rather than hot water • Wash with a gentle, fragrancefree cleanser • Apply enough cleanser to remove dirt and oil, but avoid using so much that you see a thick lather • Blot skin gently dry with a towel 2. Apply moisturizer immediately after washing. Ointments, creams, and lotions (moisturizers) work by trapping existing moisture in your skin. To trap this much-needed moisture, you need to apply a moisturizer within few minutes of drying off after a shower or bath or washing your face or hands.

3. Use an ointment or cream rather than a lotion. Ointments and creams are more effective and less irritating than lotions. Look for a cream or ointment that contains an oil such as olive oil or jojoba oil. Shea butter also works well.

Other ingredients that help to soothe dry skin include lactic acid, urea, hyaluronic acid, dimethicone, glycerin, lanolin, mineral oil, and petrolatum.

Carry a non-greasy hand cream with you, and apply it after each hand washing. This will greatly help relieve dry skin.

4. Wear lip balm. Choose a lip balm that feels good on your lips. Some healing lip balms can irritate your lips. If your lips sting or tingle after you apply the lip balm, switch to one that does not cause this reaction.

5. Use only gentle, unscented skin care products. Some skin care products are too harsh for dry, sensitive skin.

When your skin is dry, stop using: Deodorant soaps or skin care products that contain alcohol, fragrance, retinoids or alpha-hydroxy acid (AHA) Avoiding these products will help your skin retain its natural oils.

6. Wear gloves. Our hands are often the first place we notice dry skin. You

can reduce dry, raw skin by wearing gloves. Be sure to put gloves on before you go outdoors in winter, or perform tasks that require you to get your hands wet or get chemicals, greases, and other substances on your hands 7. Choose non-irritating clothes and laundry detergent. When our skin is dry and raw, even clothes and laundry detergent can be irritating. To avoid this, wear cotton or silk under clothing made of wool or another material that feels rough. Also, choose laundry detergent labeled “hypoallergenic.”

8. Stay warm without cozying up to a fireplace or other heat source. Sitting in front of an open flame or other heat source can dry your skin.

9. Add moisture to the air. Plug in a humidifier. If you can check your home heating system, find out if you have a humidifier on the system — and whether it’s working.

If these changes do not bring relief, you may want to see a dermatologist.

Very dry skin can require a prescription ointment or cream. Dry skin also can be a sign of a skin condition that needs treatment. A dermatologist can examine your skin and explain what can help reduce your discomfort.

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December 2015 Vitality

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Massage may help with pains of living life

By Melissa Burden Press Contributing Writer news@presspublications.com Massage. The very word may have some thinking that it is merely a nicety of life, but a luxury that’s not affordable.

According to Ashley J. Hirzel, owner of H&M Open Arms Massage Studio, taking care of your health, both physically and mentally does not have to be expensive.

“We like to keep it affordable so people come back for therapy.” Hirzel said. “Massage is not going to be beneficial if you only come once a year.”

A 2003 Clay High School graduate, Hirzel attended Owens Community College, graduating with a Communication of Arts degree. After marrying in 2007, she found massage therapy and the rest is history.

“As I got more involved in school, I found I really enjoyed helping people,” she said. “I care for people and I have a lot of compassion. I think that is why I have been successful in massage therapy.”

Hirzel received her training at the Healing Arts Institute in Perrysburg.

She is a Licensed Massage Therapist as well as a Stone Medicine Practitioner.

Hirzel also continued her training to include becoming a Certified LaStone Therapist, a Prenatal Specialist, and a Fertility Specialist. Hirzel is a member of the PAC (Program Advisory Committee) of the Healing Arts Institute.

“I am continually adding to my certifications to add to my tool belt,” she said. “I work with cancer patients, as well as athletes doing stretching.

At Clay, I teach them how to properly stretch and increase their range of motion. Massage therapy has just so many benefits for not only athletes, but for women preparing to become pregnant.

I also work with those who suffer from Post-Traumatic Stress Disorder (PTSD) and just everyday people needing a way to help get rid of stress.”

H&M Open Arms can offer relief to those suffering from fibromyalgia, back pain, arthritis or other aches or pains.

Sessions are customized to help patients improve their lives both physically and emotionally.

“I specialize in the neck, back and shoulders, especially for those working at a computer all day,” Hirzel explained. “Massage helps bring the shoulders back down to their normal stance.”

Both hot and cold stone therapy,

Ashley Hirzel tends to a client at H&M Open Arms Massage.

(Press photo by Ken Grosjean) which Hirzel was trained in by a native American Shaman, can help with a variety of issues, she said.

“We use marble to help with inflammation in the muscle,” she said.

“The basalt stone, when heated, helps break congestion in the muscle. The benefits also include increasing lymph flow and blood circulation to helping with sinus issues and migraines.”

H&M Open Arms offers a variety of services including Swedish massage, deep tissue massage, stone mas-

sage, as well as couples massage and prenatal and delivery massage.

“Massage can help with decreasing anxiety and depression,” Hirzel said. “It can help enhance sleep, give you greater energy, improve your concentration and reduce fatigue. I would suggest people give it a try and see how it can help with a variety of issues.”

H&M Open Arms Massage Studio is located at 860 Ansonia St., #4, in Oregon. For more information or to schedule a massage, call 419-720-8604.

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December 2015 Vitality

There’s no need to eliminate wintertime walks; dress for the weather, watch for icy surfaces and wear a scarf or face covering to avoid breathing in very cold air. (Metro Creative Graphics)

“Baby, it’s cold outside”– exercise safety tips

By Ken Chisholm Special to The Press Getting out in the brisk fall (and very soon, winter) air can be invigorating, to a point.

As we begin to settle into the “winter” season, we must be mindful of the effects that temperature can have our body parts during exercise. Now, what I mean by exercise is what we AARPers are commonly used to performing – brisk walking for the most part.

If you have been used to walking in the warmer months and want to extend your walking “season” into the colder months of the year, be sure to take into account what a drop in the temperature can do to your skin, muscles, joints and even your lungs.

As we exercise and build up tempo and exert more energy, bodily processes increase as well; our body temperature rises – a sure sign of increasing metabolism. So, too, does our respiratory rate.

Unlike a carburetor on an automobile, our lung tissue can be impacted by inhaling extremely cold air. The lungs, under normal circumstances, do their best work when they take in warm, moistened air. Cold air is naturally less humid and can have a drying effect on the mucous linings of the nose, throat

and airways. Additionally, extremely cold air can cause the airway to constrict-narrowing and decreasing their capacity to bring in needed oxygen.

Notice I referred to respiratory function in cold weather “under normal circumstances.” The potentially negative effects cold air can have on lungs under normal conditions can only be compounded in individuals who have some level of respiratory compromise; asthma, COPD (Chronic Obstructive Pulmonary Disease) and emphysema.

So what can you do to avoid these potentially serious effects? The easy answer would be “don’t go out walking in extremely cold air.” For those who choose and are able to extend their walking season as long as they can, using a “cold-air” mask or full face covering (i.e. “ski mask”) can help. Limit the time spent outside and, by all means, pay attention to any symptoms you may develop while exercising (shortness of breath, wheezing and pain with respirations). Just as important, pay attention to your surroundings and avoid icy walkways, curbs and uneven sidewalks. Avoid walking in brisk winds and if you must walk after the sun goes down, stay in well-lit areas and-don’t fall!

Proper layering of clothing goes

a long way in helping keep joints and muscles warm and mobile. Proper clothing helps avoid unintended loss of body heat, particularly that patch of real estate between your ears. Keep skin, fingers and toes well covered and warm to help avoid the risk of frostbite.

Evaporating sweat can contribute to loss of body heat as well.

Once back indoors after your coldweather escapade, be sure to re-humidify your lungs by using a humidifier or making sure the one on your furnace still works. Check your skin and make sure no ill effects have been bestowed upon you by the elements. If you experience any discomfort or difficulty breathing, call your physician or go to the emergency room if the symptoms become severe.

All this talk has made me want to go outside and take the dog for a walk.

If he does his usual thing and just looks at me as if to say “no way buddy,” I’ll be making the trek on my own, buttoned up and ready for a nice, safe jaunt.

Ken Chisholm has more than 38 years of healthcare experience including orthopedics, surgery and wound care.

Please direct questions, comments and requests for additional information to chisholmk@bex.net.

December 2015 Vitality 7

You’re worth it

Six ways to improve physical, financial vitality With the end of the year nearing, that signals a time when we tend to become more reflective about our lives.

If we’re really on our game, that reflection turns into an effort to resolve to be better, in any number of ways. Whether diet, exercise, career, finances, or relationships, New Year’s resolutions serve an important function in our collective renewal. When one boils it all down to its essence, we strive to become more vital and healthy people, closer to the ideal life we’ve imagined for ourselves.

What better time to ramp up for the new year, than right now?

Whether you’re trying to lose a few pounds or clean up your finances, the basic strategies and techniques are quite similar to one another. In fact, each discipline can be improved dramatically by doing just one thing consistently. For example, if you want to become healthier, exercise daily, starting now and continuing forever. Wish for a better financial future? Set aside money in savings and investments regularly, starting now and continuing until you’ve saved and invested enough.

See, that was easy, right?

I wonder if you will find it as fascinating as I do that the fitness industry is measured in the billions of dollars, but can be summed up so easily – exercise.

The financial industry, of which I’m a part, can be made equally as simple – save. Therefore, for all intents and purposes, you can change the trajectory of your future right now by committing to exercising daily and saving consistently for the rest of your life. Simply don’t stop.

The fact is though, there’s always more to the story than what first appears. So with that knowledge, let’s take a look at some ongoing actions that can further your efforts in both the physical

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Beyond the Money

“

Taking the long-term view can prevent a lot of unnecessary pain and injury.

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and financial realms, to achieve greater vitality.

For this exercise, we’ll assume you’ve committed to regular exercise and saving.

1. Set clear goals – Is there an ideal Body Mass Index (BMI) that would have you living in a healthy weight range?

Financially, there is an “enough” number for each person that will allow you to retire from paid work if you take the right steps. Get help determining those numbers, and goal-setting just became simple.

2. Trim the fat – Cutting out some (not all) of the least healthy foods can accelerate your physical progress.

Paying off consumer debt can have a similar effect on your financial life, leaving more cash flow to improve financial vitality.

3. Find accountability – A workout partner can be a tremendous help in pursuing fitness goals. Similarly, a financial advisor and other professional advisors can suggest strategies for helping achieve long-term financial goals.

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Inside…

Healthy eyes Dental care Caregiver stress Annual physical

by Adam Cufr

4. Get regular checkups – Make necessary adjustments to your workout routine to avoid burnout and fatigue.

Periodic rebalancing of an investment portfolio can yield similar benefits.

5. Don’t overdo it, but don’t underdo it either – Too much exercise or excessive saving and workaholism can have terrible adverse effects on many aspects of a healthy life. Taking the long-term view can prevent a lot of unnecessary pain and injury. On the other hand, the body and mind respond very well to some stress, applied for the right reasons. Pay attention to that balance and benefit greatly.

6. Enjoy the process – If the process isn’t enjoyable, even in some small ways, it’s unlikely you’ll stick with it to see the true long-term benefits. Nobody said progress was easy, but it doesn’t have to be dreadful either.

Becoming and remaining vital and healthy are incredibly rewarding outcomes of a few deliberate actions, applied consistently. If you’ve ever felt healthy and on top of your finances, even for a short time, that means you have it in you to do it again. Do yourself a favor and commit right now to even a small action toward greater vitality and you may surprise yourself with the results. You’re worth it.

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.

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December 2015

Vitality

Trying something new, like art lessons, is easier than one may think, and it can make for a great resolution and a more fulfilling life with lots of precious memories. (Metro Creative Graphics)

It’s never too late to learn something new Each year – usually in January – millions of people resolve to expand their horizons and for the sake of a more fulfilling life.

Any time is a great time to try something new, but how do you narrow down how you will enhance your knowledge or experiences? Don’t be discouraged by the adage that “you can’t teach an old dog new tricks.” It’s never too late to move out of your comfort zone, and these ideas may help you do just that.

• Learn a new language. If you have always dreamed of traveling internationally and speaking in a country’s native tongue, begin taking lessons. A Gallup Poll indicates that only about 25 percent of Americans can speak another language sufficiently enough to carry on a conversation, although many agree that knowing a second language is a good skill to have. In addition to private tutors or classes at nearby community colleges, make use of foreign language apps and computer

programs, which allow you to practice in the comforts of home. Depending on how much time you can devote to studying, it may be just a matter of a few months before you have mastered a new language. How quickly you pick up a new language may be affected by your knowledge of other languages. For example, if you already speak Spanish, learning French or Italian maybe easier because of similarities between these widely spoken romance languages.

• Take up a new sport or hobby.

Hobbies and sports appeal to all types of people. Adults who never participated in sports as a child may find their interest piqued upon joining an adult league. Don’t underestimate your potential abilities on the playing fields or with regard to certain hobbies. Give painting, woodworking, papercrafting, and other hands-on hobbies a go and you may be surprised to discover the talent that lies within.

• Go back to school. Even if you already have a degree, don’t be hesitant to

pursue additional education. In 2013, a report in The Wall Street Journal indicated that just 29 percent of college students fit the “traditional” student mold. That means nontraditional students, many of whom are adults, make up the majority of students on campus.

Many local colleges and universities offer distance learning or adult education programs. Speak with a curriculum advisor about a particular school’s offerings and find out if you’re eligible for reduced tuition or financial aid.

• See new sights. If travel is a passion of yours, make sure your passport is current and start making plans to visit areas of the world you have always wanted to visit. Perhaps there are particular ancient ruins you hope to see, or maybe you want to trace your genealogy back to your ancestral homeland.

Trying something new is easier than one may think, and it can make for a great resolution and a more fulfilling life with lots of precious memories.

December 2015

Vitality

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Can coffee hydrate you as much as water?

By Gina Sares ProMedica HealthConnect promedicahealthconnect.org Your cup of Joe may do more than keep you awake. It may also help keep you hydrated, even as well as water.

Elizabeth Bedell, LD, RD, coordinator for the ProMedica Executive Health Program, says that coffee was once thought to be dehydrating because it is a diuretic, but recent studies are proving otherwise.

A January 2014 study by the University of Birmingham in England found that men who drank the same volume of coffee per day had “no significant difference” in hydration status from men who drank the same volume of water per day.

A similar study in the Journal of Human Nutrition and Diet found that those who consume moderate amounts of coffee experience a short-term increase in urine output, but then develop a tolerance, meaning that those who drink coffee daily experience virtually no negative fluid balance due to caffeine.

The benefits don’t stop there.

“Many studies show that people who drink coffee are less likely to develop

type 2 diabetes and Alzheimer’s, certain cancers, nonalcoholic fatty liver disease, heart disease and stroke,” says Bedell.

“Coffee also contains a concentrated amount of antioxidants – substances that prevent destruction and help heal cell damage.”

People may also experience enhanced athletic performance from the caffeine’s stimulant effect on your central nervous system, as well as a decreased perception of effort and an effect on muscle power. The caffeine can also increase concentration when consumed in the right amount. However, too much can also impair your ability to concentrate.

But don’t get too excited that your daily pumpkin spice latte will ward off cancer, make you a star athlete or an academic genius.

Bedell advises: “When it comes to the benefits of coffee, we are referring to black coffee.”

Bedell warns that coffee doctored

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up with cream, sugar and syrup can contribute to weight gain and associated problems. “Cream and sugar provide zero nutrients to your body, they are just there contributing to your waistline,” says Bedell. “Think of specialty coffee beverages as dessert instead of a morning routine.”

If your morning java contains half cream and half coffee, Bedell recommends weaning down over a week or so, so you can get used to the difference in taste.

In regards to the quantity of black coffee, Bedell recommends only 2-3 cups per day. The caffeine in coffee can cause problems for some, she adds.

Excess caffeine can lead to irritability, increased blood pressure, digestive problems, and insomnia. It is also contraindicated with certain medications, so you should talk with your doctor about any potential interactions. The bottom line: “Caffeine is a drug,” she states.

When consumed in moderation and with no additions, coffee can keep you as hydrated as water. “The research is mounting as to the benefits of coffee,” says Bedell. “Coffee drinkers: Raise your mug and drink on!”

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December 2015

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‘Helping’ someone lose weight?

Switching the equipment can From The American Counseling Association boost results It’s a certainty that the number-one ounseling resolution again this year will be about

By Gina Sares weight loss. While it’s a good resoluCorner ProMedica HealthConnect tion it’s not an easy one to accomplish.

C

promedicahealthconnect.org

Before you print out that 30day push up challenge, you may want to consider a workout that’s a little more varied. Repetitive exercises may not be as effective as you hope.

Sommer Vriezelaar, group exercise coordinator at ProMedica Wildwood Athletic Club, says that switching up your workout is an important part of staying fit.

“The body adapts quickly to doing the same things over and over. While still doing a workout, you will not maximize your potential,” says Vriezelaar. You may also miss working important muscle groups. The solution? Switch it up.

“If your body is constantly challenged between plyometrics, cardio and strength, it doesn’t have time to adapt. This increases your opportunity for muscle fatigue, which leads to muscle growth,” explains Vriezelaar. “You will also burn more calories by varying your routine. For example, adding cardio into a lifting session will keep your heart rate higher and more post-workout calories will be burned.”

Keeping your body on its toes is the goal of Total Body Blast, a group class at ProMedica Wildwood Athletic Club. Each class, the moves and equipment change to give your body a challenging interval workout.

Vriezelaar says in addition to being more effective, it’s also more engaging. “Participants are constantly moving between weights and cardio and other types of equipment to enjoy a well-rounded workout that never gets boring.”

But there’s no reason to keep varied workouts in the classroom.

Vriezelaar recommends taking a tour of your gym with a floor trainer to create a few workouts you can choose from.

“Learn what the different types of equipment do,” she says.

“One day, use the equipment for weight training, but the next weight day, use free weights or a medicine ball.”

And that’s why friends and family are often very eager to jump in and “help.”

Unfortunately, a great deal of the help offered actually can have an opposite effect. The wrong approach in trying to assist someone in losing weight can sometimes instead result in adding additional pounds.

Why? Because when the person being “helped” begins to feel targeted with negative messages, a series of destructive feelings can be triggered.

When someone is constantly reminded he or she is overweight and needs your help, it can leave him or her feeling ugly, hopeless and unlovable simply because of those pounds. Such negative emotions often will pull a person to the comforts of food or drink as a way to temporarily squash those feelings.

Seemingly innocuous help, like simply reminding someone to eat healthier, can feel like nagging. Other less-than-helpful actions include buying the person exercise equipment, offering multiple suggestions of new diets, or trying to act as the food police. Spouses will often try to “help” by controlling or restricting what can or can’t be eaten. Other non-helpful actions include focusing on the person’s weight through constant health warnings and updates, or suggesting how

easy it will be to lose weight because it’s simply “a matter of willpower.”

So what really does help? One starting point is simply to encourage the person you wish to help to talk about his or her feelings. Let them identify any negative messages you may have been sending and also try to respond to negative feelings they may have. If the person says he or she feels ugly because of being overweight, focus on all the aspects of his or her beauty as a whole person, and be sure that you’re giving sincere, positive messages.

Another way to help is to set an example. Try to eat healthier yourself, skip that extra dessert and, after a time, begin a simple exercise program and invite the other person to join in.

Weight loss is never easy. Do offer your love and support, but in many cases there may be emotional or psychological issues contributing to the problem. That may be when a professional counselor can offer help that really will make a difference.

“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.

Who discovered ‘stress’ Born in 1907, Hungarian physician Hans Selye is credited with coining the medical term “stress” in 1936.

While studying medicine at the German Medical School in Prague, Selye observed that patients suffering from various diseases had a tendency to exhibit identical signs and symptoms.

Selye tested animals with various physical and emotional stimuli, noting that, regardless of the stimuli, the animals all exhibited the same pathologic changes, namely enlargement of the adrenals, shrinkage of lymphoid tissue and ulcerations of the stomach. Selye would go on to discover General Adaptation Syndrome, which he described as the body’s response to the demands placed on it. That syndrome noted how stressful situations induced involuntary hormonal responses that contributed to a host of negative side effects, including high blood pressure and arteriosclerosis.

December 2015

Vitality

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Taking a breather and engaging in a little pampering can alleviate stress and tension.

A little pampering can promote a relaxed body, mind The daily grind sometimes is exhausting. In fact, a poll from the Robert Wood Johnson Foundation and the Harvard School of Public Health found that 49 percent of Americans reported having a major stressful event or experience in the past year, and 26 percent of people said they had a “great deal” of stress.

In small amounts, stress can push a person to act and grow.

But constant stress can become debilitating and has been linked to a compromised immune system and other unhealthy side effects. This is why a number of people resolve to reduce stress.

In addition to taking on fewer responsibilities, engaging in some activities to promote a relaxed mind and body can help alleviate stress and tension. Though the term “pampering” may not appeal to everyone, a day of pampering might be just what you need to relieve stress and unwind.

• Get a full-body massage. Licensed massage therapists have the training and knowledge to work the kinks out of your muscles and ease aches and pains. Massage therapy works tension out of the body and can help release feel-good endorphins. A massage can improve circulation and help reduce blood pressure. It’s difficult to walk out of a spa without feeling relaxed.

• Schedule a manicure and pedicure appointment. If you do not have time for a full massage, having your hands and feet pampered can be a good substitute. Manicures and pedicures are not just for ladies, either. Men can indulge and opt for no nail polish. Many salons offer different types of manicures and pedicures, depending on personal preference. Spa treatments may include warm paraffin wax or hot stones to further ease pain and enhance the pleasure of the experience.

• Take a retreat. Schedule a trip to a resort or even a small hotel that

is away from the hustle and bustle of where you live. Such a respite can provide a welcome change. New scenery and a chance to escape the daily grind can effectively relieve stress. Consider low-tech accommodations and turn your phone or tablet off for a few days.

• Try relaxing aromatherapy.

Aromatherapy is the use of aromatic plant extracts and essential oils to elicit mental and physical responses.

Lavender is a relaxing scent that can be used during a massage or in baths to induce a sense of calm. Experiment with other scents and oils to achieve the desired result.

• Laugh with friends. Plan a friends’ night where you can go out for drinks and conversation or huddle around the television and watch your favorite comedy. Laughter is often a great medicine for stress, as is the company of other people who can provide some comic relief.

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December 2015 Vitality

Diabetes Assn. healthy recipes Diabetes Forecast, the Healthy Living Magazine from the American Diabetes Association, has released its Holiday Food Issue, which features delicious harvest-time recipes for the season.

The rustic, natural foods recipes build on the year’s theme for American Diabetes Month, Eat Well, America!℠. Recipes developed by Robyn Webb, MS, LN, include lemon-garlic Cornish hens, butternut squash with spinach and almonds, and pumpkin-vanilla pudding.

Here’s a superfood side dish to try: Kale-Walnut Salad Serves: 10 Serving Size: 1 cup Preparation Time: 15 minutes Chilling Time: 30 minutes 1 large bunch (I lb) fresh kale with stems trimmed and discarded, washed and patted dry 2-1/2 TBS walnut or olive oil 1-1/2 TBS balsamic vinegar 1/4 tsp sea salt 1/4 tsp freshly ground black pepper 1/8 tsp sugar 1/2 small red onion, peeled, halved and thinly sliced 1 medium red pepper, cored, seeded and thinly sliced 2 TBS toasted walnuts Place the kale in a large bowl.

In a small bowl, mix together the oil, vinegar, salt, black pepper, and sugar. Add the dressing to the kale and, using your hands, gently massage the kale with the dressing to tenderize the kale. Cover the bowl and marinate in the refrigerator 30 minutes.

Add the onion, red pepper, and walnuts to the kale mixture.

Toss gently before serving.

Nutrition Facts Per Serving: Calories 60, Total Fat 4.5 g (Sat. Fat 0.4 g), Cholesterol 0 mg, Sodium 65 mg, Potassium 185 mg, Total Carbohydrate 5 g (Fiber 1 g, Sugars 2 g), Protein 2 g, Phosphorus 35 mg. Choices: Nonstarchy Vegetable 1, Fat 1 For more information, call 1-800-DIABETES (800-342-2383) or visit www.diabetes.org.

Working past retirement age may help some men and women stay more mentally sharp.

Healthy habits have lasting impact A long and healthy life is the ultimate goal for many people. While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chances of living long, healthy lives.

• Keep working. While many working men and women dream of the day when they can leave the daily grind behind once and for all, they might want to think more about a second career than a long, carefree retirement.

A study from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a six-week delay in the onset of dementia. While men and women may want to retire from their professions, finding second careers or volunteering close to full-time hours may improve their long-term health and quality of life.

• Stay on your toes. A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are considerable. Such risks include a greater risk of developing high blood pressure and coronary heart disease and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression.

Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical activity a vital part of their daily lives.

• Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing

“

...physical inactivity can lead to feelings of anxiety and depression.

“

whole grain consumption can help prevent the onset of type 2 diabetes.

Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important finding, as additional research has found that people with diabetes have an increased risk of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life.

• Visit your physician annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life. Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.

Vitality 2015 Vitality 13

Longevity linked to family, relationships Two of the keys to living longer may be spending more time with family and remaining socially engaged.

According to research and the book, “The How of Happiness,” by Sonja Lyubomirsky, long-lived cultures attribute their longevity to keeping people close.

An analysis of three communities of very long-living people in Lyubomirsky’s book “Sardinians in Italy, Okinawans in Japan and SeventhDay Adventists in Loma Linda, California,” revealed that they all had five priorities in common. At the top of that list were “Put family first” and “Keep socially engaged.”

Good friendships, deep relationships with family members and social engagement are essential to a long, happy life.

This New Year’s Eve, more people may want to resolve to prioritize friends and family more than they already do.

Not only can doing so deepen relationships, but it also can keep people healthier by reducing stress and the risk of developing illnesses related to depression and loneliness. Today is a great time to reconnect with members of the family and schedule a visit.

Studies show deep family relationships, good friendships and being engaged socially can lead to a longer, happier life.

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14 December 2015 Vitality

Reading offers enjoyment, health benefits Many people are avid readers, feeling that a good book remains the most entertaining form of escapism.

But reading provides more than just an opportunity to leave the daily grind behind.

While many people may read to immerse themselves in something other than a movie or a television show, they may not know about all the additional benefits they are enjoying when cuddling up with a good book.

• Reading can improve brain function. A recent study from researchers at Emory University discovered that reading a novel can improve brain function in various ways. During the study, researchers found that reading fiction improves connectivity in the brain. In addition, reading fiction improved readers’ ability to put themselves in other peoples’ shoes, which might help them relate better to people in both the present and future.

• Reading can benefit long-term brain health. While readers engrossed in a great book might only be worried about what’s coming on the next page, the benefits to reading are much more long-term than the next chapter.

Researchers at the Rush University Medical Center in Chicago found that reading is one of a handful of mentally stimulating activities that can benefit brain health in old age. In their Rush Memory and Aging Project, researchers examined nearly 300 elderly men and women, giving them tests of memory and thinking throughout the final years of their lives. When participants, who were surveyed as to how often they engaged in mentally stimulating activities such as reading, passed away, their brains were examined for signs of Alzheimer’s disease and dementia. Researchers discovered that the participants who engaged in mentally challenging activities most often had slower rates of memory decline. In addition, even those who had symptoms of brain damage that are commonly associated with Alzheimer’s and dementia seemed to benefit from the stimulation that mentally challenging activities produced.

• Reading can help reduce stress.

Another big benefit of reading is its relationship to stress. According to a 2009 study from researchers at the University of Sussex in England, reading can reduce stress by up to 68 percent. In addition, reading might help relieve that stress even faster than other forms of stress relief because it allows for a more immediate escape from the stress of daily life.

Reading is not only a favorite activity for many people, but it’s also something that can benefit the body in myriad ways.

• Reading can help you get a more restful night’s sleep. According to the National Sleep Foundation, engaging in a calming activity for an hour before going to bed can help your body wind down and ready itself for sleep. Some people may struggle to fall asleep after reading on an electronic device, such as a tablet or e-reader, as the light that emanates from such devices may be activating the brain. If need be, stick to reading traditional print books and magazines before going to bed.

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Some people may struggle to fall asleep after reading on an electronic device, such as a tablet or e-reader...

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December 2015 Vitality 15

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December 2015 Vitality

A closet organizational system can be a handy part of a person’s plans to get organized.

Tackle organization room by room The holiday season can interfere with one’s ability to stay organized.

The arrival of new gifts, decorations decking the halls and overnight guests can make it seem like rooms have been turned upside down. But the end of the holiday season provides a great chance to sort through belongings and start organizing in earnest.

Men and women who want to get organized can consult with a professional organizer or tackle the job on their own, potentially enlisting the help of others in the household.

Step 1: Assess the damage. It can be difficult to get organized without first taking inventory of your home. Go through all of the rooms in the house and decide what your goals for each room are, jotting those goals down as you go. See if the rooms have more storage potential than you’re utilizing, particularly those rooms that are overrun with items. Storage can include shelves on walls, new furniture or modified closet spaces. Again, jot down your ideas so you can refer back to them later on.

Step 2: Set up a sorting plan. Organizing may involve sorting through belongings and getting rid of things you no

longer use. One of the easier ways to handle sorting is to purchase three different containers or make three different piles. The first one will hold items you will keep, the second includes items that can be sold or donated and the last will house items that you will discard or recycle. Separating belongings in this manner can help you stay on task and remove some of the stress from getting organized. Simply move the containers that are no longer needed from the room when you’re ready to organize the remaining belongings.

Step 3: Schedule your cleaning days.

It may take a couple of sessions to get certain rooms clean, so plan ahead for that. For example, you may need a day to sort and toss items, another day to prep the room with organizational enhancements and yet another to put everything back. Separating tasks into manageable sessions will help you reach smaller goals that eventually add up to your larger goal of getting more organized. Plan project days when you can devote time with few, if any, distractions. You may want to ask a friend or family member to take care of your children or pets for a few hours while you are tackling your tasks. Organizing

around the trash pickup schedule can help, too. This way discarded items are quickly out of sight and out of mind.

Step 4: Prepare your day. Have all of your necessary equipment on hand in advance of Day 1. This eliminates having to go on the search for supplies, which can prove distracting. Make sure you are well rested and have eaten a hearty meal. Set an alarm for how long you want the organizational session to go. If you work until you reach the point of fatigue, you may not be inclined to finish on another day.

Step 5: Reward yourself. Every time you finish an organizational session or goal, treat yourself to something nice, such as a dinner out or a massage.

Choose something relaxing that makes you happy.

Step 6: Repeat the process. When one room is organized, establish your plan for the next room. Once you see the success that comes from the first room, you can use that as motivation to do the others at your own pace. Getting organized may take some time, but it can be well worth the reward when a home is clean and everything has a place.

December 2015 Vitality

Shorten the duration of a cold Few things can be as uncomfortable as the common cold.

In their book “Common Cold,” authors Olaf Weber and Ronald Eccles say the common cold has been around since the ancient times. More than 200 virus strains can contribute to colds, but the rhinovirus is the most common. Colds produce a bevy of symptoms, including runny nose, congestion and sore throat, so it should come as no surprise that sufferers want to find relief fast.

Colds typically last for a week or more. While there’s no cure for the common cold, according to The Mayo Clinic, there are some remedies that can help cold sufferers feel better more quickly.

• Rest: One of the best things to do when you have a cold is to get adequate rest. Your body’s immune system is working overtime to combat the cold virus, and restricting activity can help it direct efforts where they’re needed most. Keep away from strenuous ac-

Natural remedies can help the body’s immune system fight a cold. tivities, and spend more time relaxing or sleeping to let your body do its job.

• Hydration: Consuming plenty of clear fluids can reduce congestion and ensure that you do not get dehydrated.

Plus, warm beverages can be soothing to an irritated throat. Avoid coffee, caffeinated sodas and alcohol, which can

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exacerbate dehydration.

• Saline rinses: Intra-nasal saline sprays, neti pots and similar products can help loosen mucus that is clogging the nose and sinus cavities, allowing it to flow out. This makes blowing your nose more effective and may help prevent post-nasal drip. Avoid prolonged use of medicated decongestant sprays.

They may work well, but they can cause rebound congestion that’s worse than the original stuffiness.

• Vitamin C: Vitamin C will not prevent colds, but it could help in other ways. Taking vitamin C before the onset of cold symptoms may shorten the duration of symptoms. Vitamin C also may provide benefits for people at high risk of colds due to frequent exposure, offers The Mayo Clinic.

• Soup and tea: Soup is an easy-todigest meal that provides many of the necessary remedies for a cold, including warm broth to hydrate and soothe, antioxidant-rich vegetables and protein to help fuel the body’s recovery process. In 2000, Dr. Stephen Rennard of the Nebraska Medical Center in Omaha actually tested if chicken soup clinically makes people with colds feel better. He found that chicken soup inhibited neutrophils, immune cells that cause congestion. Decaffeinated tea also may help you stay hydrated and relieve many cold symptoms.

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December 2015 Vitality

Routines help make holidays bright It’s easy to get over-stressed during the holidays. The American Academy of Pediatrics offers these tips to help your holidays be a little less “harried.”

Take care of yourself both mentally and physically. Children and adolescents are affected by the emotional well-being of their parent or caregivers. Coping with stress successfully can help children learn how to handle stress better, too.

• Make a plan to focus on one thing at a time. Try a few ideas from “mindfulness” as a strategy to balance the hustle and bustle of things like shopping, cooking, and family get-togethers during the holidays: Stop and pay attention to what is happening at the moment, focus your attention on one thing about it ,and notice how you are feeling at the time. Withhold immediate judgment, and instead be curious about the experience.

• Give to others by making it an annual holiday tradition to share your time and talents with people who have less than you do. For example, if your child is old enough, encourage him or her to join you in volunteering to serve a holiday meal at your local food bank or shelter or sing at a local nursing home. Help your child write a letter to

members of the armed forces stationed abroad who can’t be home with their own family during the holidays.

• Remember that many children and adults experience a sense of loss, sadness or isolation during the holidays. It is important to be sensitive to these feelings and ask for help for you, your children, family members or friends if needed.

• Try to keep household routines the same. Stick to your child’s usual sleep and mealtime schedules when you can, which may reduce stress and help your family enjoy the holidays.

• Kids still need to brush their teeth twice a day.

• Don’t feel pressured to “overspend on gifts.” Consider making one or two gifts. Help your child make a gift for his or her other parent, grandparents, or other important adults and friends. Chances are, those gifts will be the most treasured ones and will teach your child many important lessons.

• Most important of all, enjoy the holidays for what they are -- time to enjoy with your family. Do things together like sledding or playing board games, and spend time visiting with relatives, neighbors and friends.

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These and other Red Cross apps, including can be found in the Apple App Store and the Google Play Store for Android by searching for “American Red Cross.”

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December 2015 Vitality

Vitality Briefs Mercy Urgent Care The Mercy Health Oregon Urgent Care, located at 1050 Isaac Streets Dr., Suite 143, behind Mercy St. Charles Hospital, recently expanded its hours of operation to Friday through Sunday, 8 a.m. to 8 p.m.

The facility is staffed by a board certified physician and experience medical professionals offering treatment of non-emergent injuries, illnesses and chronic medical conditions. Diagnostic and laboratory services are onsite to facilitate care.

The Oregon Urgent Care, which opened in midSeptember, is the third one operated by Mercy in the region. Mercy Health – Put-inBay Medical Center operates every weekend during the summer months on South Bass Island. Mercy Urgent Care – Lambertville is located at 7581 Secor Rd. in Lambertville.

Strength training According to the Centers for Disease Control and Prevention, research has shown that strengthening exercises are safe and effective for men and women of all ages, including seniors.

The CDC also notes that men and women with heart disease or arthritis may benefit the most from exercise regimens that include lifting weights several times per week.

A strength-training program at Tufts University enlisted older men and women with moderate to severe knee osteoarthritis. The program lasted 16 weeks, and by the end of those 16 weeks, participants reported that their pain had decreased by an average of 43 percent while also decreasing the disability caused by their conditions.

In addition to the benefits uncovered in the Tufts program, strength training can benefit older men and

women by improving balance and flexibility, which can decrease their likelihood of falling and the severity of those falls if they do slip.

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Do you need a break as a Caregiver?

Giving blood The American Red Cross encourages eligible donors to end the year with real meaning by donating blood for hospital patients in need.

Holiday activities, severe weather and seasonal illnesses, like the flu, can pull people away from their regular blood donation schedules. This creates a greater need for blood donations this time of year, especially around the winter holidays. To encourage donations, all those who come to donate Dec. 23 through Jan. 3, 2016, will get a long-sleeve Red Cross T-shirt, while supplies last.

Healthy donors with all blood types are needed, especially those with types AB, O, B negative and A negative.

To make an appointment to donate blood, download the free Red Cross Blood Donor App from app stores, visit redcrossblood.org or call 1-800-RED CROSS (1-800733-2767). Donors can now use the Blood Donor App to access their donor card and view vital signs from previous donations.

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Get moving A lack of regular exercise can be more harmful than previously thought. According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking.

Data indicates that a lack of physical activity is causing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic.

Exercise can reduce rates of obesity, strengthen bones, help a person manage stress, and reduce a person’s risk for cardiovascular disease and diabetes.

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December 2015 Vitality

Give gifts to promote physical activity Holiday gift-giving is a great time to start helping a loved one achieve his or her goal of losing weight in the New Year.

If a friend or family member has expressed a desire to slim down in the New Year, the following items can make great holiday gifts that help your loved ones get a head start on their weight loss goals.

• Yoga mat and DVD: Yoga has grown increasingly popular in recent years. According to a survey from the National Institutes of Health, nearly 10 percent of adults in the United States participated in yoga in 2012, up from 5 percent in 2002. Yoga is a great way to relieve stress and get in shape, and it can help men and women feel more flexible. That increased flexibility can help men and women looking to lose weight, making a yoga mat and DVD an ideal holiday gift. Such gifts are even better for men and women who may feel intimidated by exercising after a long layoff, as they can dust off the cobwebs from the comforts of their own homes. Offer to come over and show them some basic moves and help them in their first few sessions if you’re already familiar with yoga.

A yoga mat and instructional DVD make great holiday gifts for loved ones who want to get a head start on their New Year’s fitness goals.

• Swimming lessons: Many people learn to swim as children, but a refresher course can help loved ones who have not dipped their toes in any water in recent years. Such lessons also may ignite (or reignite) a passion for swimming, which is a wonderful exercise that can promote weight loss and car-

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diovascular health while helping men and women develop toned muscles.

• Healthy cookbook: Effective, long-term weight loss requires both diet and exercise. A cookbook full of healthy recipes can prove an invaluable resource for men and women who recognize the role healthy foods play in losing weight and keeping the weight off. Many adults cite a lack of time as the primary reason they eat unhealthy foods, so look for a cookbook that offers healthy recipes that can be cooked up quick.

• Fitness tracker: Fitness trackers come in many shapes and sizes, but many allow users to count their steps and track the distances they travel in a typical day. More advanced models may even help men and women track the amount of calories they’ve consumed, both on a daily basis and over time. Such devices can prove motivational to men and women looking to lose weight, providing detailed daily information they can use to track and see their progress.

Holiday gifts that aim to help men and women looking to lose weight can pay dividends long after the holiday season has come and gone.

December 2015 Vitality

Dinner and a movie is a staple for couples’ date nights, and there are some tricks of the trade couples can employ to ensure their next date night is memorable for all the right reasons.

Perfect: Dinner and a movie The “perfect date night” differs depending on the couple. Some couples might prefer a night on the town during which they get dolled up and visit a five-star restaurant, while others might find a laid back night at home makes for the ideal night for two.

Dinner and a movie has long been a go-to for couples who prefer something short of a fancy night out but more extravagant than a relaxing night at home. While making plans to dine out and catch a movie is not complicated,

there are some things couples can do to make sure such nights go off without a hitch.

• Make a dinner reservation. If you’re going out on a Friday or Saturday night, be sure to make a dinner reservation in advance. Chances are strong other couples have similar plans, and you don’t want to miss the movie because you were stuck waiting for a table at the restaurant. Dinner and a movie nights tend to be impromptu, but make a reservation a few nights in

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advance if you’re planning on going out on a popular date night.

• Leave ample time between dinner and the start of the movie. No one wants to rush through a meal, especially couples who may not get too many chances to dine out and enjoy each other’s conversation. If your movie begins at 9 p.m., make a dinner reservation for 6 or 6:30 so you have ample time to eat, enjoy each other’s company and make it to the theater on time. If you’re planning on seeing a highly anticipated movie on its opening weekend, be sure to leave enough time between dinner and the start time of the movie so you can get to the theater early enough to get good seats.

• Buy your movie tickets in advance.

Much like you want to make a dinner reservation so you can get a table, you also want to buy your tickets in advance so you aren’t shut out if the theater sells out. If you’re worried about committing to the movie too far in advance and want to wait to buy tickets, choose a fallback movie to see just in case the film you were hoping to see sells out before you can buy tickets.

• Know the addresses of nearby theaters and show times. Many a couple has arrived at a movie theater only to find the movie they planned to see is sold out. Oftentimes, such letdowns can be remedied by driving to another theater nearby that is showing the movie at a slightly later time than the initial theater the couple visited. Know your movie schedules and theater addresses so you have options should your movie be sold out. Download an app like Fandango on your phone so you don’t waste precious time trying to find show times and addresses on the Internet.

Are you stressed? In a bad mood? Laugh it up!

Research indicates that people who laugh a lot are much healthier and may live longer than those who don’t find time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout.

Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones and strengthens the immune system.

The organization Laughter Works, which teaches people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help

“

...laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in...

For better mood and health, remember to take time to laugh.

“

reduce stress and promote stronger relationships between people who laugh together.

Data indicates children around the age of 6 laugh the most, laughing roughly 300 times per day, while adults average only 15 to 100 laughs per day.

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December 2015 Vitality

If holiday travel is in your future, remember to make safety a priority.

Put safe travel at the top of holiday list The nation’s highways and skyways experience an influx of travelers during the holiday season. People are on the move over the last five weeks of the calendar year, traveling near and far to spend the holidays with friends and family members they hold dear. In fact, the United States Department of Transportation says the Thanksgiving and Christmas/New Year’s holiday periods are among the busiest long-distance travel periods of the year.

Roughly 90 percent of holiday travel takes place by personal vehicle, followed by air, bus and train, says the USDOT. With so many people on the move, the risk for accidents and other incidents increases. To keep the holidays enjoyable and safe, travelers should remember to exercise caution.

• Schedule a tune-up. Make sure your car is in good working order. Check the air pressure in tires and get an oil change if it is time. Other cars on the road may kick up salt and other debris from the roadways, so be certain to top off windshield washer fluid to maintain adequate visibility.

• Leave plenty of time. Expect traffic and leave extra time to get to your destination. Hurrying may cause you to increase your speed or make risky maneuvers behind the wheel that can increase your risk of accident and injury.

Leave extra time as well for traveling through weather conditions like snow and sleet.

• Know various routes to the destination. Volume or accidents can result in road detours. Keep a paper map in the car or rely on navigation systems.

• Leave room for emergency supplies.

Stock your vehicle with a change of clothes, blankets, snacks and drinks, jumper cables, a flashlight, and additional safety supplies. Drivers should be prepared in the event of a breakdown.

• Keep children entertained. A long trip can seem longer with unhappy children in tow. Plan ahead with some activities to keep kids occupied while on the road. Games, books, videos, and music can fill the time. Make frequent stops so kids can get out of the car and stretch. And don’t forget to pack some food and drinks to cut down on time-

consuming rest stop visits.

• Take turns driving. Spending long hours behind the wheel can cause fatigue. Share driving responsibilities with another adult passenger to help avoid drowsy driving conditions. If no one else is available to share the load, pull over and rest from time to time.

• Secure packages and luggage. Tie down items on roof racks and in rear cargo areas of SUVs and vans so they’re not moving around freely. In the event of an accident, items that are not secured can be dangerous. Pack gifts and other items so that the driver’s line of sight is not impeded.

“

Leave extra time as well for traveling through weather conditions like snow and sleet.

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December 2015 Vitality

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December 2015 Vitality

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