Vitality May 2018 by presspublications

May 2018

IMPROVE YOUR HEALTH

Health & Wellness A SPECIAL SUPPLEMENT TO

THE PRESS NEWSPAPERS

INSIDE: HOW TO MAXIMIZE YOUR VACATION TIME CHOOSE THE RIGHT SUNGLASSES | BUILD YOUR IMMUNE SYSTEM STRATEGIZE TO GET CHILDREN TO EXERCISE IS MICELLAR WATER WORTH THE HYPE?

May 2018

Vitality

How to best maximize your vacation time Vacation is a time to kick back and enjoy life away from the stress and routine of home and work. Far too often, people do not take enough time to rest and recharge. A report published by the Center for Economic and Policy Research found that the United States government doesn’t mandate any paid vacation from businesses, and most employers that offer vacation time as perks give an average of 10 days. The same report found that Canadian workers are guaranteed two weeks of paid vacation days, with the exception of Saskatchewan, which mandates three weeks. Even people who earn substantial vacation time each year may still not use those days, with many saying they simply cannot take time off and still complete all of their work. This doesn’t have to be the case. Creative travelers can make the most of vacations, even when they only have a few days to do so. • Plan vacations with holidays in mind. Planning paid time off around holidays can be a smart move when vacation time is limited. Book trips around three-day weekends and other statutory holiday time to increase days away without digging too much into personal vacation time. • Take advantage of both weekends. Include both weekends in your vacation. For those with five workdays of vacation time to take, don’t forget to flank that Monday through Friday with the Saturday and Sunday preceding it and following it. This affords you nine uninterrupted days of vacation time, which is enough time to travel to an international destination or to enjoy a multi-night cruise. • Embrace the weekend getaway. Getting away from home can reduce stress and help workers face the upcoming week and feel more rejuvenated. Take advantage of those free Saturdays

Vitality

Vacation is a time to kick back and relax. Creative travelers can make the most of vacations, even when they only have a few days to do so. and Sundays by booking trips that are a short car or plane ride away. When possible, leave on Friday evening and return home on Sunday night to further stretch out time. • Plan flight times smartly. Increase time spent at destinations by booking early-morning or late-evening flights. This way precious daylight isn’t spent at the airport or in transit. • Transfer other work perks into vacation time. Speak with your employer to see if you can bargain for more vacation time. A married employee who gets health benefits through a spouse may not need insurance. See if that money saved can be put toward more vacation days instead. Some employers allow flex schedules as well. This means

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that employees can work longer hours per day in exchange for an extra day off each week or month. • Build vacation days into business trips. Find out if you can build onto business trips with an extra day or two for leisure. This way you can go sightseeing after putting in your hours for the company. Some families book vacations during business trips, meaning they upgrade to a larger hotel room and accompany the employee to the destination, utilizing whatever time he or she has off for pleasure. Vacation days are at a premium in North America. But with creativity, time off can be utilized in ways that ensure working professionals get the rest and relaxation they need.

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May 2018

Vitality

Strategize to get your children to exercise Exercise is an important component of a healthy lifestyle. That’s not just true for adults, but for children and teenagers as well. Parents concerned about their kids living sedentary lives may have more to worry about than they know. According to a 2017 study published in the journal Preventive Medicine that analyzed data from the National Health and Nutrition Examination survey from 2003-2004 and 2005-2006, 19-year-olds spent as much time being inactive and sedentary as 60-year-olds. Getting kids to be more active may be especially difficult for today’s parents, who must contend with the internet, social media, tablets, smartphones, and other distractions as they try to encourage their kids to unplug and spend more time being physically active. But parents can try various strategies to get kids off the couch and exercising. • Set a positive example. Kids, especially young children, often try to emulate their parents. Parents can capitalize on kids’ desire to be like mom and dad by exercising in front of their children. Young children may not be ready to lift weights or run on the treadmill, but parents can embrace kid-friendly exercises, such as walking and cycling. Invite kids along for daily bike rides or

Exercising alongside their children is an effective way for parents to get their kids to be more physically active. go for family walks around the neighborhood after dinner. • Park the car. Kids don’t need to know they’re exercising in order to be more physically active. In lieu of driv-

ing to the bank or pharmacy, parents can leave the car at home and ride their bikes alongside their children when running errands. If possible, parents can walk youngsters to and from school rather than driving them. • Choose friend-friendly activities. Adults employ the buddy system as a means to motivate themselves to keep exercising, and that same principle can apply to children, who might be more excited about physical activity if their friends are joining them. Team sports provide chances to exercise with friends, as do organizations like the Boy Scouts of America and the Girl Scouts of America. But even inviting a child’s friend along on a family hike or bike ride may make such activities more fun for kids. • Give gifts that encourage physical activity. Kids might want the latest device or video game for their birthdays, but parents also can give gifts that encourage youngsters to be physically active. Bicycles, rollerblades, ice skates, and sports equipment are just a handful of potential gifts that may compel kids to exercise more. Childhood obesity is a significant problem, with the 2015-2016 NHANES reporting that 20.6 percent of youths between the ages of 12 and 19 were obese.

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May 2018

Vitality

Links to lifestyle

Strategies that help build immune systems A strong immune system can go a long way toward ensuring one’s overall health. But bolstering one’s immune system is no small task, as even medical researchers admit there is still much to learn about the links between lifestyle and immune function. The Harvard Medical School notes that a strongly functioning immune system requires balance and harmony. So, it stands to reason that a highly unhealthy lifestyle will compromise the immune system, but it’s also worth noting that pushing the body too hard in the other direction also can adversely affect immune function. Researchers continue to study the potential links between immune response and variables such as diet, exercise, age, and psychological stress. Though studies are ongoing, the Harvard Medical School notes that the immune system is bolstered by various strategies associated with healthy living. • Don’t smoke. Smoking is linked to a host of diseases and ailments, so it’s no surprise that it also compromises the immune system. The National Cancer Institute notes that cigarette smoke contains high levels of tar and other chemicals, which compromise the immune system’s ability to effectively combat infections. The effects of smoking on the immune system are both immediate and long-term. Smokers’ immune systems may not be able to fend off common infections like the common cold as effectively as the immune systems of nonsmokers. And over time, as smokers keep smoking, their immune systems will continue to weaken, which the NCI says makes them more vulnerable to autoimmune diseases such as rheumatoid arthritis and multiple sclerosis. • Eat a healthy diet. There is no magical food or foods that can strength-

Bolstering one’s immune system is no small task, as even medical researchers admit there is still much to learn about lifestyle and immune function. en the immune system to a point where infection is impossible. However, the Cleveland Clinic notes that a balanced, healthy diet that includes a mix of vitamins and minerals plays a role in strengthening the immune system. Fresh fruits and vegetables contain a bevy of vitamins and antioxidants that help the immune system fight off potential infections. Many people bemoan the absence

of fresh fruits and vegetables at their local grocery stores during certain times of the year. But the Cleveland Clinic notes that manufacturers typically freeze frozen fruits and vegetables at peak ripeness. That means frozen fruits and vegetables provide similar nutrition to fresh fruits and vegetables during those times of year when foods are not in-season. • Exercise regularly. Like a healthy diet, routine exercise provides a host of benefits, and one such benefit is its impact on the immune systems. The U.S. National Library of Medicine notes that the precise relationship between exercise and immune system function remains a mystery. Some researchers suspect that physical activity may flush bacteria out of the lungs and airways, reducing one’s risk of getting a cold, flu or other illness. Another theory suggests that exercises causes changes in white blood cells, which the immune system uses to fight disease. These exerciserelated changes may make it possible for the cells to detect illnesses earlier than they would if the body was not exercised regularly. While it’s important to note that these are just theories, the Harvard Medical School suggests that it’s reasonable to consider moderate regular exercise an important component of a healthy, immune-boosting lifestyle. • Don’t buy the hype. Men and women interested in boosting their immune systems will no doubt find many products claiming to do just that. The Harvard Medical School urges consumers to be skeptical of such products, many of which make dubious claims that are not rooted in recognized scientific research. The immune system remains a mystery in many ways. But several healthy strategies may help people bolster their immune systems and potentially reduce their risk of infection.

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May 2018

Vitality

Yes, your eyes can develop skin cancer ProMedica HealthConnect When it comes to skin cancer, most people think of sunscreen or suspicious moles, but did you know that you can also develop skin cancer in your eyes? For instance, basal cell carcinoma sometimes develops on the eyelids and intraocular melanoma is a cancer that develops within a layer of the eye. Susan McCutcheon, OD, ProMedica Eye Care, says that routine eye checkups play an important role in detecting these cancers. “A dilated eye exam enables an optmetrics/ophthalmologist to see inside the eye and check the health of the eye,” she explains. “We look for moles on the eyes that have changed color or size, lumps on the skin that crust, don’t go away or bleed, or the loss of eyelashes.” Eye doctors also look for eye conditions such as macular degeneration, which affects a person’s central vision, and diabetic retinopathy, a common diabetic eye disease that can lead to adult blindness.

Tanning without eye protection is a no-no.

Protecting Your Eyes While anyone can develop skin cancer in or around the eyes, people who are older, have fair skin, have blue eyes or work outdoors are at a higher risk. The good news is that there are ways to reduce your risk. Dr. McCutcheon recommends sunglasses that block out 99-100 percent of both UVA and UVB radiation. “It’s important, just like skin exposure, to wear sunglasses between 10 a.m. and 4 p.m. A hat with a 3-inch brim can also offer protection from the sun’s rays,” she says. “It is still recommended to wear sunglasses on overcast days as the UV rays can penetrate through clouds as well as reflect off the water, sand and snow.” In addition to increasing your risk of developing skin cancer in or around the eyes, UV rays can severely sunburn your eyes. Dr. McCutcheon says, “The harmful rays can actually burn your cornea. It’s called photokeratitis; it’s very painful but can be treated.” Get more health tips at promedicahealthconnect.org.

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May 2018

Vitality

The benefits of shopping farmers markets Farmers markets have grown in popularity in recent years. Nowadays, consumers interested in farmers markets can likely find one near their homes whether those homes are in rural communities, the suburbs or bustling cities. The following are a handful of benefits of shopping farmers markets that might turn market novices into fullfledged devotees. • Freshness: Many people visit farmers markets because the fruits and vegetables sold at such markets seem to taste fresher than those sold at chain grocery stores. People are not mistaken, as the produce available at farmers markets often comes from local farms, meaning there’s no long-distance shipping necessary. Locally sourced foods need not be frozen en route to the market, meaning foods purchased there tend to taste especially fresh. • In-season foods: Some grocery stores may sell fruits and vegetables even when those foods are out of season. Farmers markets only sell in-season fruits and vegetables. To grow fruits and vegetables out-of-season, farmers may need to rely on chemicals or other unnatural methods. No such means are necessary when farmers stick to growing

People who have never shopped farmers markets may be curious as to why people find them so appealing. foods in-season. • Environmental benefits: According to the Center for Urban Education about

Sustainable Agriculture, food in the United States travels an average of 1,500 miles to get to consumers’ plates. Such journeys burn natural resources, pollute the air and produce sizable amounts of trash that ultimately ends up in landfills and/or the world’s oceans. Because food sold at farmers markets is locally sourced, considerably fewer natural resources are necessary to transport the food from farm to table, and the relatively short distances the food travels translates to less air pollution. • Biodiversity: Many farmers market shoppers find unique foods not readily available at their local grocery stores. This is not only a great way to discover new and delicious foods, but also a way to promote biodiversity. • Hormone-free animal products: Farmers markets do not exclusively sell fruits and vegetables. Many farmers markets also are great places to find meats, cheeses and eggs. Animal products sold at farmers markets are typically antibiotic- and hormone-free, which is both more humane to the animals and healthier than animal products produced with hormones or antibiotics. Farmers markets are more accessible than ever, and the benefits to shopping such markets are endless.

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May 2018

Vitality

NEVER SURRENDER. SHOULDER JOINT PAIN

Micellar water is an increasingly popular product that has changed how many people take care of their skin.

Is micellar water worth all the hype? Micellar water is an increasingly popular beauty trend that many are touting as a potential replacement for cleaning and moisturizing supplies. Those who are unfamiliar with micellar water may wonder how it can revamp their wellness routines. Chemistry at the root of micelles The story behind micellar water begins with a cursory lesson in chemistry. Micelles are chemical structures that contain both hydrophilic and hydrophobic structures. Hydrophilic parts will mix in with water and hydrophobic repel water and are also lipophilic, meaning they like to absorb oils. Micelles form when there is an ideal temperature in the medium. In the case of micellar water, this is the water itself and a certain concentration of electrolytes, referred to as the Critical Micelle Concentration. According to the beauty science resource Lab Muffin, a micelle is essentially a ball-shaped cluster of a bunch of surfactant molecules. Surfactants are the important ingredients in soaps, detergents, and shampoos. They help make oils and makeups soluble in water. What do micelles do? Micellar water has the viscosity of water and it looks like water. But when feeling micellar water, people can tell that it feels softer and has a different texture than water. The idea is that water-loving “head” of the micelle will adhere to the water and cleansing cotton, while the oil-absorbing “tail” of the micelles are attracted to dirt and oil and can draw out impurities in the skin. But micellar water is gentler than many surfactants used in cleansers, so it will work without irritation or drying out the skin. That is why it is often marketed as a facial wash, moisturizer and makeup remover all in one. According to dermatologist and Simple¨ brand skincare expert Dr. Debra Luftman, micellar water is safe for all skin types and is designed to be used without having to wash off the product afterward. It may not work well on waterproof mascara or other stubborn eye makeup, and people with oily skin may find it isn’t thorough at removing all oil. Micelle tails can only hold on to so much grime; therefore, it may take a few fresh passes to get skin extra clean.

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May 2018

Vitality

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