Vitality May 2016

May 2016

Health & Wellness

Inside…

Family Yoga EssenƟal Oils Benefits of self-defense Morning workout Ɵps DecluƩer your financial life

Published by The Press Newspapers, Millbury, OH

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May 2016 Vitality

Table of contents

Gardening for health Page 6

Family yoga Page 4

Essential oils Page 5

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.

Healthy food on the go Page 10

Sing your way to good health Page 13

Vitality Directory Index Genoa Retirement Center..................................17 Heartland of Oregon..........................................13 Hospice of Northwest Ohio................................11 Mercy Health........................................................7 Kaleki.................................................................9 Kingston Residence of Perrysburg.....................19 Maumee Bay Vision............................................15 Portage Valley Hearing......................................17 Parkcliffe Community.........................................20 Riverview Healthcare Campus...........................24 Taylor’s Tae Kwon Do...........................................9 Wood County Committee on Aging...................14

Contact lens care Page 16

The art of selfdefense Page 19

Cutting screen time Page 22

May 2016 Vitality 3

Three healthy foods that require portion control

By Elizabeth Bedell, RD, LD ProMedica HealthConnect www.promedicahealthconnect.org Unfortunately, you can have too much of a good thing. The nutritional benefits of healthy foods can be lowered when you eat too much of them.

Here are three foods you may be misestimating.

Nuts Nuts are packed with nutrients such as protein, fiber, vitamin E, folic acid, vitamin B6, zinc, copper, potassium, magnesium, and monounsaturated fats (which are the kind that can reduce LDL “bad” cholesterol). Nuts can sometimes get a bad rap because they are high in calories, but don’t shy away from them. Many studies show a correlation between nut intake and heart health.

The serving size of most nuts is one ounce. If you’re not sure what an ounce of nuts looks like, you’re not alone. A serving size is: 6-8 whole walnuts, 15 pecans, 24 almonds, 35 peanuts, 18 cashews, or 49 pistachios Dried Fruit Dried fruit is a convenient way to add vitamins, minerals, fiber, and antioxidants to foods like oatmeal and

“ Many studies show a correlation between nut intake and heart health. cereal. It also makes a great snack, but because it takes much less time to eat two tablespoons of raisins than it does a whole apple, people tend to overeat.

A serving of whole fruit is one cup, while dried fruit is only ¼ cup.

Dried fruits are one food that fall under the “health halo” for many. This phenomenon is when a person over-

eats a food that they perceive to be healthy. You may be one of the many individuals who think, “It’s fruit, so another handful or two is reasonable.”

Both the health halo and the convenience of dried fruit may cause you to underestimate how much you’re eating.

Cereal Sweetened or unsweetened, cereals are one of the most misestimated foods out there. Why? Perhaps is has to do with the fact that most cereal bowls are two to four times as large as the recommended serving size! You may be making a good choice by choosing Raisin Bran® over Reese’s Puffs, but fill up your bowl and you’ve got nearly 600 calories, not what you think you’re consuming!

Take a minute to measure your cereal bowls and see how what one cup actually looks like. This will help you better estimate in the future. Consider using a coffee mug to better control portion size.

Elizabeth Bedell is a registered and licensed dietitian and the Coordinator for ProMedica Executive Health Program.

– ProMedica HealthConnect

Health & Wellness

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Inside…

Healthy eyes Dental care Caregiver stress Annual physical

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May 2016 Vitality

Get invigorated

Family yoga offers a fun way to connect

By Jenn McCullough Family yoga classes are a wonderful way to spend quality time together.

In a fun and relaxed class environment, families learn various traditional yoga poses, meditation techniques, and breathing practices intended to inspire and invigorate, as well as to calm.

Part of the class is intentionally focused on movement to “get the wiggles out� and promote flexibility, strength, balance and body awareness.

Partner poses invite family members to communicate and cooperate and these usually lead to laughter, hugs and a sense of accomplished joy.

Participants also learn ways to relax, encouraging centeredness and peacefulness.

Special breathing techniques help to promote relaxation, giving tools for the parents for dealing with difficult situations and empowering the children with skills that can help them when they feel stressed or need to wind down for bedtime.

Family yoga opens families up to a way of being together where all the participants learn new things and maybe even a bit more about each other.

Participants leave the classes with

Family yoga offers parents and kids the physical benefits of yoga plus a fun way to connect with each other. (Photo by Jenn McCullough) ideas of what they can do at home to meaningfully interact, reduce tension, and simply have fun.

Jenn McCullough has two sons and has been teaching yoga in the

Greater Toledo area for 16 years. For more info about family yoga and other classes, visit www.integrationyogastudio.com or call 419-266-9642.

Men visit doctor less frequently than women Men and women have many similarities and many differences.

Comparing the sexes can be complicated, as many such comparisons come with caveats that can explain many differences. But the disparity between how often men visit their doctors and women visit theirs defies such explanations, and men may want to start emulating women to ensure long-term health.

Various studies indicate that men are less likely to visit the doctor and tend to report ill health less frequently than women. The Centers for Disease Control and Prevention have found that, in the United States, women are more likely to visit the doctor and participate in annual exams than their male counterparts.

Similar studies have indicated this is not a distinctly American phenomenon. In a 2011 survey sponsored by insureBlue.co.uk, more than one in five men admitted they had not visited a general practitioner or other healthcare professional in the last 12 months.

Men are more inclined to visit the doctor when they have a major problem rather than for routine checkups.

Only 14 percent admitted to being happy to see a doctor if they had to,

while one-third revealed that they only go to a doctor if their partner encourages them or in the case of a medical emergency.

Each man is different, so there is no one reason that men tend to visit the doctor less frequently than women.

Women may place greater emphasis on preventative care than men, and women may be more comfortable with physicians because preventive care for women typically involves visiting gynecologists more than once per year.

Men who do not visit the doctor frequently may not get the preventative care necessary to defend against illness and reduce risk of injury or disease. As a result, men may be living with undiagnosed illnesses or be selfmedicating when problems arise. Men should visit their doctors at least once each year to have general physical examinations, which should include blood tests. Such visits also provide an opportunity to discuss any concerns men might have with their physicians.

February 2016 Vitality

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Anne Krupa, licensed massage therapist and owner of Kaleki in Elmore, offers monthly classes on essential oils.

(Submitted photo)

Essential oils may be key to health, wellness

By Melissa Burden Press Contributing Writer Essential oils may help bring health, wellness and happiness to your everyday life.

According to Anne Krupa, licensed massage therapist and owner of Kaleki in Elmore, essential oils have been an important part of her business for years. Krupa has seen the benefits of the oils both on herself and with her clients. “I have had great results in my own life,” Krupa said. “I use them daily when giving massages and I use them personally for my own well being. A lot of my clients and people on my team have benefited from them.”

According to Krupa, essential oils come from plants, their roots and flowers. Essentially, an essential oil is a concentrated liquid containing the aroma compounds from the plants from which they were extracted. It is called “essential” because the oils contain the aroma or “essence” of the plant’s fragrance.

The oils are generally extracted by using steam, solvents, resin tapping and cold pressing. The oils are then used in a wide variety of products such as perfumes, soaps and cosmetics. They can also be used as flavoring for food and drinks, as well as for adding scents to incense, and household cleaning products.

According to Krupa, not all oils are made the same way. The oils she

“

Essential oils can help the body heal itself.

“

uses and sells are from doTERRA, a Utah based company.

“I was introduced to doTerra in 2015,” she said. “I have been using their products ever since then. They are therapeutic grade, which is important. The plants and flowers are given by nature. But, not all companies process the oils in the same way.”

Krupa uses the oils for her massage clients as well as in a diffuser for aromatherapy to help her clients relax.

“Lavender is very relaxing to the central nervous system,” Krupa said. “I also ask my clients if I can use a drop of lavender on the base of their neck.

It dispenses in a few minutes. The body takes over and goes into a relaxed state.”

Beyond relaxation, the oils can be used for any ailments, Krupa said.

“I have seen many benefits with myself and my clients,” she said.

“Essential oils can help the body heal itself. Oils can be used for thyroid func-

tion, digestion, insomnia, and seasonal allergies. They can also help with concentration in adults and kids, decrease anxiety and some oils have antibacterial and antimicrobial properties.”

Although she considers herself to be a follower of homeopathic medicine, Krupa said anyone under a doctor’s care for a condition should continue to follow their physician’s orders.

“People need to educate themselves and be mindful of what they are using,” she said. “I consider them to be another tool in my toolbox of health.

People need to follow their doctor’s orders, but know that when they use therapeutic grade oils, they will aid in their body’s own healing.”

For parents of fur babies, the oils used on humans can also be used on pets, Krupa said. Clary sage, peppermint, lemon and citronella can be used to repel fleas. Lavender, geranium and myrrh are used for keeping ticks at bay.

Special classes on essential oils are held monthly. On Thursday, May 19, from 6:30-7:30 p.m., there will be a class called, Spring Clean your Mind, Body and Home. The cost for the class is $2. On Tuesday, May 24, from 6:307:30 p.m., there will be a free class on weight management.

For more information or to schedule an appointment, call Kaleki at 419515-0223 or visit Kaleki on Facebook.

Information on essential oils can also be found at www.mydoterra.com/annekrupa.

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May 2016 Vitality

Find a partner for skin cancer prevention When it comes to skin cancer prevention and detection, your back should be at the front of your mind.

While it’s a hard area of the body to protect with sunscreen, it’s also an important one, as the back is the most common location for melanoma, the deadliest form of skin cancer. Research also has shown that thicker melanomas, which can require more advanced treatment, are more frequently found on parts of the body that can’t easily be self-inspected, like the back.

In recognition of Melanoma/ Skin Cancer Detection and Prevention Month, the American Academy of Dermatology (Academy) asks the public to consider “Who’s Got Your Back?” when it comes to applying sunscreen and examining skin for suspicious spots.

Prevention According to a 2015 online survey conducted by the Academy, 37 percent of people rarely or never apply sunscreen to their back when it’s exposed to the sun, and 43 percent rarely or never ask someone else to help them apply sunscreen to their back.

“Before you head outside, it’s important to apply a water-resistant, broad-spectrum sunscreen with a Sun Protection Factor of 30 or higher to all exposed skin, including the back,” says board-certified dermatologist Mark Lebwohl, MD, FAAD, president of the Academy. “Since applying sunscreen to your own back can be difficult, it’s best to ask for someone else’s help.”

According to the survey, men are twice as likely as women to report that they wouldn’t feel comfortable asking anyone to apply sunscreen to their back (10 percent versus 5 percent, respectively). If no one else were around to provide help with sunscreen, 14 percent of survey respondents would not take any action, like seeking shade or wearing protective clothing, to shield their back from the sun.

“Exposure to ultraviolet (UV) radiation is the most preventable risk factor for all forms of skin cancer, including melanoma, so don’t leave your back unprotected against the sun’s harmful UV rays,” Dr. Lebwohl says. “Find someone you’re comfortable with — like a significant other, friend or relative — and ask them to apply sunscreen to your back.

Or even better, stay in the shade and wear clothing that covers your back.”

Detection Once you’ve found a partner for skin cancer prevention, it’s time to consider who’s got your back when it comes to skin cancer detection. Skin

HOW TO SELECT A

SUNSCREEN Choosing the right sunscreen can help reduce the risk of skin cancer and early skin aging caused by the sun.

SUNSCREEN IS AN IMPORTANT TOOL in the fight against skin cancer, including melanoma, the deadliest form of skin cancer.

1in5

Americans will develop skin cancer in their lifetime.

The American Academy of Dermatology recommends consumers choose a sunscreen that states on the label:

BROAD SPECTRUM Brand X

Sunscreen

Means a sunscreen protects the skin from ultraviolet A (UVA) and ultraviolet B (UVB) rays, both of which can cause cancer.

SPF 30 OR HIGHER Broad Spectrum

SPF 30 water resistant (40 minutes) 6.0 FL OZ (180 ML)

1 ounce

How well a sunscreen protects you from sunburn.

WATER RESISTANT OR VERY WATER RESISTANT For up to 40 or 80 minutes. Sunscreens are not waterproof or sweatproof and need to be reapplied.

ONE OUNCE OF SUNSCREEN, enough to fill a shot glass, is considered the amount needed to cover the exposed areas of the body.

To learn more visit SpotSkinCancer.org

cancer is highly curable when detected early and treated properly, so it’s important to check your skin for suspicious spots.

By the numbers According to the Academy’s survey, 51 percent of men and 35 percent of women don’t know how to examine their skin for signs of skin cancer. Only half of respondents said they perform skin self-exams at least once a year.

“Everyone should regularly examine their skin for signs of skin cancer,” Dr. Lebwohl says. “If you notice any spots that are different from the others, or anything that’s changing, itching or bleeding, make an appointment with a board-certified dermatologist.”

The survey indicates that people are less vigilant about checking their back than the rest of their skin. Just 36

percent of survey respondents said they examine their back for signs of skin cancer at least once a year, and only 35 percent ask someone else to help them inspect hard-to-see areas.

“When you perform a skin selfexam, it’s important to check your entire body, including your back,” Dr. Lebwohl says. “It can be difficult to examine certain areas by yourself, including the back, so ask someone you trust, like a spouse or family member, to help you.”

For more information about how to prevent and detect skin cancer, including instructions on how to perform a skin self-exam, visit the Academy website SpotSkinCancer.org. Download a body mole map for tracking changes in your skin and find free SPOTme skin cancer screenings in your area.

May 2016 Vitality 7

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And with our faith-based values, we’re proud to be part of a higher calling to help you be well in mind, body and spirit.

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May 2016

Vitality

Gardening is a moderate activity exercise that can burn 200-400 calories per hour.

Gardening can lead to a healthier, happier you

By Chrys Peterson ProMedica HealthConnect promedicahealthconnect.org If April showers bring May flowers, we’re about to see a whole lot of bloomin’ going on around here!

After the drab winter months, those spring blooms can really awaken our senses with their beauty and fragrance. But it turns out, gardens—and more specifically, gardening—can have health benefits, too.

Gardening may seem like a pretty low-key activity, but the Centers for Disease Control and Prevention (CDC) considers it a moderate-activity exercise which can burn 200-400 calories per hour.

The CDC recommends 2.5 hours of moderate exercise each week to help prevent a variety of ailments like heart disease, stroke, osteoporosis, and type-2 diabetes. That means gardening is good for your health. Gardening can also keep you limber because of the stretching and reaching you have to do, and using the gardening tools can help maintain dexterity, keep your hands and fingers nimble and improve

your hand-eye coordination.

Working outdoors can also have some additional benefits. For instance, fresh air could boost your immune system and increase energy levels. And while you always need to protect your skin, spending just 15 minutes in the sun can boost your vitamin D intake, which studies have shown can help reduce hypertension, high blood pressure, and even precancerous colon polyps.

Gardening (or any type of physical exercise) can also be good for your mental health. We know exercising releases serotonin and dopamine (hormones that make us feel good) and decreases the level of cortisol (a hormone associated with stress). It can help us relax, give us a sense of responsibility, and keep us connected to other living things. It can also improve our self-esteem as we watch our hard work take root and grow into something beautiful or good to eat.

Volunteering with others to tend a community garden can help us develop relationships, realize the importance of teamwork, and give us a sense of purpose to beautify an area for oth-

ers to enjoy, or grow vegetables and fruits for folks who can’t afford them.

The Toledo Botanical Garden, Schedel Gardens and Metroparks of Toledo all welcome volunteers to help maintain their gardens. Community gardens are also popping up all over our area. Call your area park service or extension office to inquire about volunteer opportunities where you live.

If you enjoy those beautiful blooms, why not consider creating a garden of your own, or volunteering at a community garden? In addition to flowers, herbs and vegetables, you might end up cultivating some habits that contribute to improving your health and well-being.

For 20 years, Chrys Peterson was the face of WTOL news, anchoring the 5, 6 and 11 p.m. newscasts. She is now a correspondent for ProMedica HealthConnect and spokeswoman for Friends for Life, a monthly newsletter for women that offers health and wellness advice with a focus on cancer prevention.

May 2016

Vitality

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Maximize your farmers’ market trip Community-based farmers’ markets can introduce shoppers to an array of foods they may otherwise never experience. Farmer’s markets are great places to find fresh, locally grown foods, and many market customers are happy to know they’re benefiting both the environment and local businesses with every dime they spend.

Farmers’ markets can range from the very large to the relatively small, and first-time visitors may not know where to begin. The following are a handful of ways to maximize your visit to farmer’s markets of all sizes.

• Take time to explore. Farmers’ markets tend to have many of the same fruits and vegetables you can find at the local chain grocery store, but farmers’ markets also are known for offering more than what you may find in the produce aisle. Take time to explore the market and you may just find foods you typically only find at your favorite restaurant. Exploring also may introduce you to new foods you may otherwise never have tried.

• Consider the timing of your visit. The popularity of farmer’s markets has increased dramatically as more and more people embrace the concept of buying locally grown foods. While that’s great news for the planet and local farmers, shoppers should keep that in mind when planning their visits. If you love trying new foods, arrive early to the farmer’s market before the more unique offerings have been snapped up.

Foods that have small yet devoted followings may not be available in abundance, and you may end up leaving empty-handed if you arrive late. If it’s a bargain you want, then visit later in the day when farmers with substantial remaining inventory may be more inclined to lower their prices.

• Know your seasons. Some fruits and vegetables are better at certain

Farmers’ markets are great places to support local businesses. times of the year than others. Freshness draws many people to farmer’s markets, and foods that are in-season are more likely to have that unforgettable freshness than those that are out of season or nearing the end of their season.

Knowing the seasons is important for

budget-conscious shoppers as well. If you’re shopping on a budget, purchasing foods while they’re in-season may save you some money, and you can always stock up on your other favorites later on when it’s their turn to be inseason.

Common-Sense Self-Defense

ESSENTIAL OIL CLASSES 6:30 - 7:30pm AT KALEKI

Summer Classes Begin in June

360 Rice St, Elmore

Schedule a seminar for your group to learn about the 3 P’s...

• Prevent • Prepare • Perform

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May 24 - Weight Management June 2 - Essential Oils for Dogs and Cats June 9 - Healthy Happy Kids June 23 - Don’t Bug Me (Bug Control) June 30 - Emergency Oils (Safety, Security & Peace of Mind) Call Anne Krupa 419-515-0223 to save your seat

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May 2016

Vitality

It’s possible for travelers to find healthy fare no matter where they end up eating their meals.

Finding healthy foods while on the go Nice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies.

Rest stop and convenience store snack options are often unhealthy, and it can be difficult for nutrition-minded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets.

• Bring food along. One of the easiest ways to eat healthy while traveling is to bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from

a rest stop) and low-sodium, low-fat jerky.

Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time.

• Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels.

If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches.

Order such sandwiches plain or with

extra lettuce and tomato for a healthy crunch. Order sandwiches on wholewheat buns when possible.

Kids’ meals tend to have healthy portion sizes. If possible, purchase a kid’s meal and opt for a side of sliced apples or another healthy alternative.

• Make smart choices at sitdown restaurants, too. It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sit-down restaurants. Again, think smaller portions. Consider splitting an entree with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side.

It’s not always easy to eat healthy when traveling. But travelers can often find healthy fare, even if they need to bring it along themselves.

May 2016

My Life Check

Small steps to a big change The American Heart Association designed My Life Check® with the goal of improving health by educating the public on how best to live.

The simple, seven-step list has been developed to deliver on the hope everyone has – to live a long, productive healthy life.

The steps are not expensive to take and even modest improvements to your health will make a big difference.

Start with one or two.

• Manage blood pressure – High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

• Control cholesterol – High cholesterol contributes to plaque, which can clog arteries and lead to heart disease and stroke. When you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages.

• Reduce blood sugar – Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for

energy. Over time, high levels of blood sugar can damage your heart, kidneys, eyes and nerves.

• Get active – Living an active life is one of the most rewarding gifts you can give yourself and those you love.

Simply put, daily physical activity increases your length and quality of life.

• Eat better – A healthy diet is one of your best weapons for fighting cardiovascular disease. When you eat a heart-healthy diet, you improve your chances for feeling good and staying healthy – for life!

• Lose weight – When you shed extra fat and unnecessary pounds, you reduce the burden on your heart, lungs, blood vessels and skeleton. You give yourself the gift of active living, you lower your blood pressure and you help yourself feel better, too.

• Stop smoking – Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health.

For more info, visit www.heart. org.

Vitality

Vitality Briefs Cyberchondria The Internet has made it easier than ever before to access information quickly, but people who look to the Internet for answers to their medical questions may be doing themselves more harm than good.

A 2013 study from the Pew Research Center found that one-third of study participants had gone online to diagnose a medical condition. While the Internet can be a valuable resource, self-diagnosing medical conditions can be dangerous, as the risk of misdiagnosing signs or symptoms is considerable.

Misdiagnosis is not the only potential problem of relying on the Internet instead of certified physicians for medical advice. “Cyberchondria” is a term used to describe the unfounded escalation of concerns about certain symptoms a person might be experiencing.

These unfounded concerns escalate as individuals search for and read information about their symptoms online.

Our experts ease the suffering of advanced chronic illness by managing disease symptoms and side effects of treatments – whether he expects a full recovery or continues to decline.

We can help you help him.

©2015 Hospice of Northwest Ohio

Starting right now.

things are getting worse, again.

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Call 419.661.4001.

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May 2016 Vitality

Even missing one night of sleep can affect your ability to function.

Boosting your energy at the office Maintaining energy throughout the workday can sometimes be difficult.

For busy professionals, compromised energy levels can be especially problematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up.

While infrequent days of low energy should not pose too great a threat, working professionals who routinely find their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane.

• Make sure you’re getting enough sleep. Failing to get adequate sleep can have an adverse impact on your career.

According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her ability to focus and access high-level cognitive functions.

A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommended adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short

“

So the food you eat for lunch may affect your energy levels for the rest of the day.

“

of those recommended guidelines.

• Eat a productivity - friendly lunch. If afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that energizes our brains and promotes alertness, processes different types of foods differently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta provides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in energy levels sparked by fading glucose levels that make it difficult for the brain to focus. In contrast, fruits and vegetables aid in the produc-

tion of dopamine, a neurotransmitter that helps the brain stay motivated and engaged. Including some fruits and vegetables in your lunch or snacks may just lead to a more productive workday.

• Squeeze in a midday workout.

Numerous studies have shown the many benefits to daily exercise, but professionals may not know that exercise can help improve their productivity at the office. A 2005 study from researchers at the then-named Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, including their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised.

• Limit caffeine consumption.

According to the Mayo Clinic, consuming more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of nervousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your productivity in the days to come.

May 2016 Vitality 13

Sing your way to good health, well-being If you sing along to songs in the car or belt out a few tunes in the shower, you may be doing yourself quite a bit of good. Various formal and informal studies point to singing as a great way to boost both mental and physical health. Though the people around you may prefer you not belt out a few tunes, there are numerous reasons to sing and sing often.

Evidence points to singing as having psychological benefits, and singing also increases oxygenation in the bloodstream. Professor Graham Welch, Chair of Music Education at the Institute of Education, University of London, has studied the developmental and medical aspects of singing for more than 30 years. Welch consistently advocates for singing, saying it can serve as an aerobic activity that promotes a healthy heart. Singing can help to alleviate stress by releasing oxytocin, a natural stress reliever, into the blood. Stress has a number of adverse effects, and any steps taken to help relieve stress can lighten one’s mood and release tension.

Singing, particularly group singing, can lessen feelings of depression and loneliness. In their paper

Singing is a way for people to improve their health in an easy and enjoyable way.

“Psychological and physiological effects of singing in a choir,” researchers at the Abant Izzet Baysal University in Turkey noted that singing relieves anxiety and contributes to quality of life.

Group singing may sync the heart rates of participants and could actually serve

as a type of guided group meditation.

Yet another study, this one from researchers in the Department of Music at the University of Sheffield in the United Kingdom, indicated that you don’t even have to be a good singer to reap the benefits of singing.

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14 May 2016 Vitality

Luscious locks

Prolong the life and beauty of hair color Men and women have been coloring their hair for centuries, experimenting with different materials and chemical combinations to achieve their desired looks.

In the mid-1800s, chemists began to work with non-natural dyes for the textile industry. At least one of the chemicals used in a dye derived from coal tar formed a color when exposed to air. This molecule, called paraphenylenediamine, or PPD, eventually would go on to form the foundation for many permanent hair dyes.

Both men and women color their hair, but women tend to be more avid colorists. Many women stick to a strict schedule of color maintenance, returning to the salon every four to six weeks for touch-ups. At an average cost of between $50 and $80 for a singleprocess permanent color, according to polling by Angie’s List members (foil treatments and balayage highlights can cost more), the price of keeping color looking fresh and vibrant can add up.

It’s understandable that women would be interested in prolonging the life of their color to help stretch out their budgets. Explore the different ways to extend the life of hair color and enjoy healthier-looking locks.

• Understand the difference between products. Hair color can come in different formulations. Semi- and demi-permanent colors deposit color without lightening and will wash out gradually after a certain number of shampoos. Permanent hair colors use a combination of components to open up the hair cuticle so that natural hair color can be lightened and color deposited as well. Someone unsure of a color may want to try a semi-

Sleek and smooth styles are popular hairdos. permanent formulation and then look to the permanent equivalent when satisfied so that the color will last longer.

• Wash with cooler water. Keep color longer by turning down the thermostat in the shower. Hot water can cause the hair shaft to expand and lead to more dissolution of hair color molecules. Washing and rinsing with cool water can lock in the color longer.

• Skip the sulfates. Sulfates are detergents used in shampoos that produce those lush suds many people equate with cleanliness. Sulfates can strip dyes from the hair and lead to premature fading.

• Use a color-extending product.

Color-extending products come in

enjoy, enrich, explore...

Active Aging

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Bowling Green North Baltimore Perrysburg Pemberville Rossford Walbridge Wayne

two varieties: those that deposit small amounts of color to help keep the overall shade fresh, and others that don’t add color but help seal the cuticle so that existing color will not fade away. The Good Housekeeping Research Institute tested nine brands, including 24 products, and found most of the products, such as color shampoos, helped dyes last longer than regular shampoos.

• Protect against the sun. Your skin is not the only part of the body that needs to be shielded from the sun.

Ultraviolet light can cause premature fading of hair color. Look for a product that defends against UV damage, and wear hats when out in strong sun.

• Head back to the salon. Some salons offer free or inexpensive glossing treatments. This 10-minute service can extend the life of your hair color.

By following some easy hair care tips, anyone can keep their color lasting longer. Clients should speak with their stylists if they need more direction and advice about hair color.

Editorial for

The Press Vitality section provided by Metro Creative Graphics, Inc. www.metrocreativeconnection.com

Unless otherwise noted.

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May 2016 Vitality 15

Beyond the Money

Rent a Dumpster, change your life A good friend woke up one day with the fire in his belly to get his financial life moving forward in a big way. Paying off old debts, setting aside savings, and making some tax-wise moves hit his radar screen in a big way. He was, and is, urgent about it.

I couldn’t be happier for him and his young family. The problem is, where does one start when getting things cleaned-up is the goal - not just for now, but for good?

When he asked my opinion, I offered him my best piece of lifechange advice: rent a Dumpster, park it in your driveway, and begin purging your life of the junk you no longer need.

(I also suggested recycling, reselling and rediscovering items too.) In other words, I suggested he de-clutter his life, beginning with the lumpy objects lying around, unused. In my experience, the very motion of getting rid of clutter can have a profound effect on getting other areas of life straightened-up too.

Believe it or not, I discovered this by

Beyond the Money

by Adam Cufr accident.

When we had new windows installed, the contractor warned us of the Dumpster being delivered. At first, I thought this would be a nuisance, making it difficult to navigate our driveway. But when he suggested we use the unused room in the Dumpster for cleaning out the house, I took the opportunity and ran with it. It was cathartic! What surprised me was how, even after the Dumpster was taken away, the de-cluttering continued in other areas, including financial matters.

It turns out that I’m not alone in having unnecessarily cluttered my

financial life. You’d think that being in this vocation, I’d be tuned-into the effects of financial clutter. Like you may have experienced, the clutter grew slowly, quietly. As an example, I had numerous personal and business accounts at three banks. Maybe you enjoy that kind of clutter, but I do not. Studies repeatedly show that the typical retiree doesn’t enjoy it either.

In fact, most retirees consolidate their retirement and investment accounts that may have been spread all over the place, a result of multiple employers and financial advisors that came and went over the years.

So, whether you have a goal to lose 10 pounds or clean up your financial life, my advice for getting started is very much the same: rent a Dumpster, change your life. Use the motion of this first step to create inertia toward your bigger goals and aspirations. Make your life a bit lighter and your head a bit clearer, and you may shock yourself by what you accomplish.

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

16 May 2016 Vitality

Inserting a contact lens into the eye is easier than you think.

Eye care

Maintenance a must when wearing contact lenses An alternative to eyeglasses, contact lenses are widely used across the globe. Contact lenses provide the inconspicuous clarity many people desire, and the wide array of materials used to make lenses coupled with the assortment of styles of contact lenses have helped to make them more comfortable than ever before.

It may seem like contact lenses are a relatively recent invention, but they’ve actually been around far longer than one would think. As far back as 1508, Leonardo da Vinci illustrated the concept of contact lenses. Three hundred years later a British astronomer named Sir John Herschel conceptualized the practical lens design.

First designs of contact lenses covered the entire eye and were made from glass. By 1948, plastic contact lenses came on the scene and were designed to cover only the eye’s cornea. Through the 20th century, contacts continued to evolve.

It is believed that now more than 30 million people in the United States alone wear contact lenses. Two-thirds of those wearers are female, says the Centers for Disease Control and Prevention.

“

It is believed that now more than 30 million people in the United States alone wear contact lenses.

“

Because contact lenses come in direct contact with the eye, maintenance is especially important. Medical professionals say that teenagers as young as 13 may be able to wear contacts. It’s never too early to share the proper care procedures.

The American Academy of Ophthalmology offers these contact lens care guidelines: • Wash hands with soap and water and dry with a lint-free towel before handling contact lenses.

• Never store lenses in water (tap or sterile). Contact lenses must be stored in special disinfecting lens solution.

• Saliva is not a sterile solution and should not be used to moisten dry contacts.

• Minimize lenses’ contact with water. Remove them before swimming.

• Always follow the recommended lens cleaning and storage guidelines from an eye care professional and the contact solution manufacturer.

• Many professionals advise you to rub and rinse contact lenses, even if the solution used is a “no-rub” variety.

• Leave empty contact cases open to air dry.

• Replace storage cases and contact lenses as advised by the manufacturer or your eye care professional.

Cases can be a source of contamination if they are cracked, dirty or damaged.

• Do not allow the tip of the solution bottle to come in contact with any surface, and keep the bottle tightly closed when not in use.

Following these recommendations and adhering to proper hygiene can prevent eye infections and injury.

May 2016 Vitality 17

Nip the nail-biting habit for your health Nail biting, also known as onychophagia, is a common habit that affects people of all ages. Biting your nails usually stems from stress or forms as a nervous habit. Most research says that children and teenagers make up the greatest number of regular nail biters. On the surface, nail biting may seem like a trivial thing in terms of affecting your health. Although it can seem like biting your nails does nothing more than make the hands look less attractive, there are actually other dangers to repeated nail biting that people prone to the habit should consider.

Biting your nails can be an unsanitary behavior. The fingers can pick up all measures of contaminants, and the nails can be an ideal location for bacteria to thrive since nails are more difficult to keep clean than the surface of the hands. According to the American Academy of Dermatology, bacteria like E. coli can live beneath the tips of your nails. When you bite your nails, those bacteria end up in your gastrointestinal system and can

Biting your nails puts you at the risk of infection. lead to infection. The nails also can harbor fecal matter and many other unsavory microscopic particles, even parasites. Biting your nails gives these tiny invaders easy access to your body.

Nail biting also may lead to infections on the fingers around the nail bed. The infection, called paronychia,

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causes redness, swelling and pain around the nail. Microorganisms can get into the skin through tiny tears and abrasions that occur while biting the nails and cuticles, says The Mayo Clinic. If the infection damages the nail bed, you can end up affecting nail growth.

Should you have warts on your hands or fingers, they easily can be transferred to your lips and mouth through nail biting.

Nail biting also can cause problems to your teeth. Prolonged nail biting may affect how the teeth form in children. It can interfere with dental occlusion, or the manner in which the upper and lower teeth come together to bite. Eventually teeth can shift out of position. The Academy of General Dentistry estimates that nail biting can result in thousands of dollars of extra dental work.

While biting your nails may seem like a harmless habit, it actually can affect personal health in a number of ways.

18 May 2016 Vitality

Try to make yourself a priority, get out and exercise.

Three secrets to making morning workouts a reality Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke.

While many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult.

In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week. (Note: The World Health Organization recommends that adults between the ages of 18 and 64 get at least 150 minutes of moderateintensity aerobic activity each week, or at least 75 minutes of vigorous-intensity aerobic activity each week.)

Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day. Men and women can

“

Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise

“

expect to run into some obstacles when first establishing a morning workout routine, but a few simple strategies can help make that transition go more smoothly.

1. Prepare the night before. Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit.

2. Set your alarm earlier than you intend to wake up. Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are

minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m.

3. Get a good night’s sleep. In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep.

Many adults struggle to find time for daily exercise, but early morning might be the best time for busy men and women to break a sweat.

May 2016 Vitality

19

Protecting yourself

Confidence is key in common-sense self-defense

By Tammy Walro Press Features Editor twalro@presspublications.com Sometimes the newscasts and headlines can be alarming or even overwhelming. Stories about home invasions, workplace violence and random attacks at malls and public places can leave one feeling there are no safe havens left.

Awareness, preparation and confidence are key to maintaining a sense of personal safety wherever you are, according to Sr. Master James Taylor, a 6th Degree Black Belt in Tae Kwon Do, a Korean Martial Art whose roots extend back many centuries.

“

In a threatening situation, attitude and focus can help save your life.

“

Taylor and his wife Rebecca own Taylor’s Tae Kwon Do, Tumbling & Dance in Woodville.

“Knowledge is our numberone weapon,” Taylor says, adding that people should be aware of their surroundings at home, at work, at the mall, dining in a restaurant – wherever they are, really.

He offered these “Three P’s of common-sense self-defense” Prevent: • Keep your personal information private.

• When walking, jogging or exercising outdoors, go with a friend or in a group, if possible, or take the dog along. Always carry a cell phone.

• Avoid wearing headphones – fewer distractions help keep a focus on

Jim Taylor, owner of Tae Kwon Do teaches student self-defense. surroundings.

Prepare: • Always survey your surroundings. Take a moment to consider what you might be able to use as a weapon to defend yourself if necessary.

• Carry yourself with confidence.

• Be aware of strangers or others who may be acting in a strange or threatening manner.

Perform: • Try the One-Two-Flee Method – 1. Strike a soft tissue target (ears, eyes, nose, throat, groin).

2. Strike the knee and Flee.

“So defend against the attack, strike at least one soft tissue target, take out their wheels and run,” Taylor said.

• S-I-N-G – If someone attacks you go for the four sensitive areas of the body – solar plexus, instep, nose and groin (remember Special Agent Gracie Hart’s demonstration in the movie, “Miss Congeniality?”)

“In a threatening situation, attitude and focus can help save your life,” Taylor said.

For more information call 419704-4407 or www.taylorstnt.com.

20 May 2016 Vitality

Inhance your beauty

Makeup application guidelines for any woman People rely on makeup to put their best faces forward. Cosmetics can enhance natural beauty or completely transform a person’s appearance for a dramatic effect. Women are most likely to wear makeup, and many rely on it to cover up subtle flaws and bring out their best features.

Makeup application is a skill that requires technique, and that can take years of practice to master. While it’s possible to get by with basic application abilities, knowing some of the tricks of the trade can offer the flawless look women seek.

• Exfoliate your skin. The most precise makeup techniques can be hampered by unprepped skin. Start the process with clean, exfoliated skin to ensure that dry skin and any errant flakes are removed and will not clump up under the makeup.

Use products designed for your skin type. Consult with the expert at your favorite cosmetic counter to find out which formulations will give you the desired results. Exfoliation does not require expensive equipment. You may be successful with just a mild cleanser and a nubby washcloth. Finish with an SPF-containing moisturizer.

• Apply a primer. Primers can help concealer and foundation set.

Applying primer is similar to a painter prepping a canvas. Even without foundation, primer can soften the appearance of your skin.

• Hide dark circles and blemishes.

Use concealer to even out your complexion. According to the experts at Laura Mercier, it’s a myth that concealer should be a shade lighter than your skin tone. Select a matching color and apply in little stripes with a makeup brush to blend evenly and to avoid a masked look.

• Brush on foundation. You may be tempted to apply foundation with your fingers. While effective for a sheer application, applying foundation with your fingers can introduce bacteria and oils to your face. Foundation brushes can offer more precision. With regular cleaning, brushes will not add germs to your face. Light brush strokes can be blended together to give a matte, airbrushed effect. A light dusting of powder, particularly in the spots that tend to appear shiny, can set the foundation.

• Use a light touch. It’s easier to add than take away with regard to applying eye shadow. Therefore, start

Putting a tiny bit of makeup on every morning can make you feel better about yourself. with a light hand and build up to the desired smokiness. To learn even more eye-shadowing techniques, go for a professional application and ask for some instruction. Purchase those products and keep practicing at home.

Makeup can play up a person’s features, hide any imperfections and help individuals look their best.

Techniques are easy to learn and can be perfected with time and patience.

“

Makeup application is a skill that requires technique, and that can take years of practice to master.

“

May 2016 Vitality 21

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22 May 2016 Vitality

Vitality Briefs Relax with a good book, film or tune

Reducing screen time can improve overall health and help family members reconnect with one another.

How families can cut screen time No matter where you look, screens are everywhere. The proliferation of easily portable tablets and smartphones means many people, adults and children alike, are never too far from the nearest screen. While that accessibility has dramatically changed the way many people live their lives, excessive exposure to screen time can produce a host of unwanted side effects.

Steven Gortmaker, a professor of the practice of health sociology at the Harvard T.H. Chan School of Public Health, has studied the negative effects of excessive screen time on children since the 1980s. According to Gortmaker, such effects include higher rates of obesity among kids who watch too much television and difficulty sleeping among youngsters with access to small screens, such as the screens of smartphones. In addition, a 2012 study published in the journal Psychiatry Research linked screen time with impaired cognitive function in young males.

But adults are not immune to the effects of excessive screen time, either. Spending significant time being sedentary and staring at screens can increase adults’ risk for cardiovascular disease. An Australian study published in the December 2012 issue of the British Journal of Sports Medicine found that, compared with persons who watch no television, those who spend a lifetime average of six hours per day watching television can expect to live 4.8 fewer years.

So what can families do to cut back on their screen time? While it likely won’t be easy to put down smartphones and tablets and turn off laptops and televisions, the following

are a handful of ways for families to spend less time staring at screens.

• Remove televisions from bedrooms. Parents may find it impossible to gauge, much less control, how much time their kids spend watching television when youngsters have TVs in their bedrooms. Though this will likely be met with considerable resistance, remove televisions from bedrooms in your home. Set a positive example for kids by removing your own bedroom television as well. Come kids’ bedtimes, make sure all devices, including smartphones and tablets, are left in common areas of the home rather than bedrooms so kids are not tempted to watch videos instead of falling asleep.

• Institute a “no screens” rule during meals. Many parents grew up in households that did not allow televisions to be on during meals, and while the times might have changed with respect to the technology, similar rules can still prevail today. A “no screens” rule during meals gives parents and their kids time to catch up, bond and foster stronger relationships.

• Do not use the television for background noise. Turn the television off when it’s serving as just background noise. If you need background noise, turn on some music instead.

• Log screen time. Logging screen time for each member of the family can provide an estimate of just how much time the whole family spends staring at screens. Encourage each member of the family to spend as much time being physically active as he or she spends staring at screens. Set goals for each member of the family to reduce their screen time, even rewarding those who reach their goals.

The Toledo-Lucas County Public Library patrons can borrow free digital movies, music, eBooks and more, 24/7 via Hoopla digital service.

From Hollywood blockbusters to best-selling artists and authors – not just the hits, but the niche and hard-tofind as well – Hoopla provides patrons the freedom to experience, explore and enjoy offerings such as: • “Walking Dead” comic books • “Killer Abs” with Jillian Michaels, video • “Hamilton” soundtrack, original cast recording • “Addams Family,” original series, Season One, video • “Zootopia,” junior novel • “Now That’s What I Call Music 56,” sound recording To get started, Hoopla users need a library card, a web browser, smartphone or tablet. Hoopla also allows users to download if they prefer not to stream their selections.

Hoopla is free and available on the App store for Apple devices, the Google Play store for Android or Kindle Fire download.

For help using Hoopla, visit toledolibrary.org or visit one of the three East Side libraries: Birmingham Branch, 203 Paine Ave., Toledo, 419-259-5210; Locke Branch, 703 Miami St., Toledo, 419-259-5310; Oregon Branch, 3340 Dustin Rd., Oregon, 419-259-5250.

Keep moving Did you know? A report published in the Lancet in 2012 suggests that a lack of exercise now causes as many deaths across the globe as smoking.

A team of 33 researchers representing centers around the world contributed to the study. It was determined that about one-third of all adults are not getting enough physical activity to keep them healthy and to prevent the nearly 5.3 million deaths per year that can be linked to sedentary lifestyles.

The U.S. Department of Health and Human Services recommends that adults get 150 minutes of moderate aerobic activity per week, or 75 minutes of vigorous aerobic activity.

It’s also beneficial to do a combination of activities for exercise variety.

May 2016 Vitality 23

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24 May 2016 Vitality

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