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Better Health D
REVOLUTIONARY: Treatment for eye disease, D3 A GUIDE FOR MEN: On early detection, D3 MUSCLE: Healthy ways to bulk up , D4
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I see more men
yoga
now practicing mostly as they get older because they want to maintain other things – basketball or running - or they can’t do them at all and they need some outlet,” - AaronVega who estimates that about 30 percent of his students in any class are men.
Twenty years ago, Holyoke State Representative Aaron Vega knew nothing about yoga. By Anne-Gerard Flynn
Special to The Republican
“She said come do yoga and we all went with the guy attitude, ‘Yoga. What is this going to be like? This can’t be that hard,’ and then, ‘Oh, this is actually hard and challenging.’” Vega added, “I thought it was amazing to take an hour and not think about anything else and have a teacher guide you.” “Physically it resonated with me, but it was also challenging internally,” he said of the practice that incorporates stretching, sequences of poses and awareness of breathing as well as body positions into the workout. “Yoga had the pace that I like and also the mindbody connection. So many of us move through the day, move through life not really thinking about what the body is doing. We get up, we just go. If something hurts, you just ignore it. It will work
itself out. Yoga reminds me, Don’t ignore it. Your body is telling you something. We are so disconnected because we have to go to work. We have to get in our cars. It is go-go-go. Yoga says, Slow down. Listen to your body.” He added, “Yoga draws upon thousands of years of history.” “There are real clear postures of putting the body in certain positions for benefit. To open up blood flow, open up the way air flows through you, the way energy flows through you,” Vega said. “There is an energy system in our bodies and that energy system gets displaced through injuries and stress and what we put our bodies through, like if we sit a lot or have hard jobs.” Vega, who also plays golf and does CrossFit training, said some people do yoga as strengthening exercise for
another sport or to heal from an injury or as a way to keep the body fit with age. “I see more men now coming to yoga mostly as they get older because they want to maintain other things – basketball or running - or they can’t do them at all and they need some outlet,” said Vega who estimates that about 30 percent of his students in any class are men. “I see a lot of men coming to yoga because they have gotten injured and their doctor recommended it.” He said it is important to see the practice as “not a competitive sport” but rather “a competition or challenge to yourself.” “People see the photos of a 27-year-old woman with a foot to the back of the head and looking all blissful while she is standing up and her arms pulled back while she holds onto her toe and most
Today he happily credits the practice that he now teaches with why sometimes people tell him he looks much younger than his 48 years. And, oh yes, he met his wife at a yoga retreat center in Mexico where they were both on vacation. The two had their own yoga studio for nine years in Holyoke and now operate VegaYoga Mobile bringing the practice to senior centers, office workers and even military personnel. Vega’s Saturday morning classes at Holyoke’s Wistariahurst Museum and Sunday morning ones at its historic Steam Building are open to drop-ins and include longtime followers. He sees yoga as a practice with benefit to everyone and says more men are becoming practitioners with age. “I started when I was a film editor with Ken Burns up in New Hampshire,” Vega said. “I didn’t know anything about yoga.” He was then in his 20s, not as much of a “gym rat” as during his college years and aware his pizza consumption was beginning to show on the scale from “sitting in front of the Steenbeck film editor all day and not moving for hours on end.” Vega said he and two other male editors accepted an invitation from fellow editor Sarah Hill to attend what turned out to be an advanced weekly yoga class at a community center in neighboring Bellows Falls, Vt., and found the challenge turned their initial skepticism to appreciation. “She had been practicing for awhile and she took the three of us – former gym rats and one guy played baseball,” State Representative Aaron Vega in his Holyoke office (ANNE-GERARD FLYNN PHOTO) Vega said.
people say, ‘I can’t do that.’ I say, ‘I have been practicing yoga for 20 years and I can’t do that.’ That is not what it is about,” said Vega who taught yoga as a form of fitness for four months to military active-duty personnel at Westover Air Reserve Base in Chicopee. “Within yoga because there are so many sequences and poses you are going to find things you can gravitate to or things that are more challenging. So, the person next to you can do a handstand in the middle of the room and you can’t, but yet their hips are tight and they can’t do a Scorpion pose and you can because you have open hips. You find your weakness and you find your strength. It goes back to that awareness.” Vega said he encourages everyone new to yoga to start with a beginner’s class. “If you don’t take those
beginner classes to learn the foundation you are not going to be able to do it right and you might get hurt even if you are active and in good shape,” Vega said. “Get the structure and fundamentals down. Some people will advance out of that faster, some people like to hang out in the beginner classes longer. It depends on what it is for you. A lot of runners take yoga as a supplemental to their running. Running is their main thing, but they need to stretch out their quads and hamstrings. They don’t need an advanced yoga class. They need a class a couple times a week to be more restorative. Yoga may be the main thing for someone else and they want more challenge.” Vega did 500 hours of training to become certified as a yoga teacher and the form he teaches, Hatha, encompasses most yoga postures and incorporates the breathing exercises. While challenging, Vega stressed practice brings improvement even if done once a week and that all postures can be modified. “Yoga can be frustrating at times,” said Vega who sometimes does chair yoga in office settings to avoid the need for mats and concern over different physical abilities. “It is what we bring to the mat. I couldn’t do that pose. Why? Because I have shoulder issues and that pose did not work for me. OK, it is the pose, and not where you are at. Let’s figure out how to modify it.” Vega said his basic class is usually an hour to an hour and 15 minutes with advanced classes often a “full 90 minutes.” “Basically, the class is broken up into a three- to seven-minute opening. Typically, this is in a seated position, but sometimes I start on the backs as that is easier for people especially in a beginning class. Crossed legs can be tricky on the low back and knees for some people,” Vega said.
SEE YOGA, PAGE D2
D2 | SUNDAY, JUNE 16, 2019
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iTero® Element 2
Advances in Dentistry
Above and below: Aaron Vega, of VegaYoga, demonstrates a stretching technique during a recent yoga class at the Wistariahurst Museum. (FREDERICK GORE PHOTO)
Dr. James Dores and registered dental hygenist Shelley Rowell are taking a 3D scan with the iTero® scanner for Invisalign®. (HOANG ‘LEON’ NGUYEN / THE REPUBLICAN)
New technologies continue floss. no radiation like x-rays, to advance the healthcare “With traditional braces, Invisalign has the patient’s field and are a benefit to both you need to spend much models within a few minutes. doctors and the patients they more time cleaning around Otherwise, impressions need treat. the brackets and wires or to be mailed to Costs Rica, “Technology is a product tooth decay and gum disease where they are scanned to of human creativity which may result. The clear braces create a digital version of the happens because of a desire are also transparent and most impression. to constantly improve the people do not notice patients “I’ve seen this process take way we as humans do things. wearing them,” said Dr. 1-2 weeks for patients. But, Things that technology can Dores. once Invisalign has the digital improve in dentistry is the iTero Element 2 works model, a treatment plan for quality of work, the time it seamlessly with Invisalign the desired outcome for our takes to complete quality clear braces and greatly patients is created. It shows work and the overall patient reduces the time it takes to a virtual plan showing each experience,” said Dr. James start a patient on them. It also stage from start to finish. Dores, DMD. improves the fit of Invisalign This plan when a patient is One of the newer technolo- aligners, because it is more scanned only takes 1-2 days,” gies now in use by Dr. Dores accurate than creating tradi- said Dr. Dores. tional impressions. Another at his East Longmeadow There are also other uses of practice is iTero® iTero than just “Technology is a product of human for Invisalign Element 2, the latest digital creativity which happens because of a braces. scanner by Align “We can desire to constantly improve the way skip the Technology. It captures a we as humans do things. Things that impressions patient’s teeth in now for much technology can improve in dentistry is of our restor3 dimensions for cases use in creating the quality of work, the time it takes to ative that need to digital models of complete quality work and the overall be done in the those teeth. The laboratory, models can be patient experience,” such as bridgviewed on any tv es and imscreen or monitor plants. Soon and manipulat- said Dr. James Dores, DMD ed so as to view we will use it advantage is that iTero has them from any position. for night guards as well,” said a smile simulator built into One of Dr. Dores’ primary Dr. Dores. uses for iTero Element 2 is in the system. After a patient is “Crowns and bridges can be conjunction with Invisalign® scanned, the simulator shows made in the office, so patients clear braces. As opposed to a before and after treatment have their work done in one regular braces, Invisalign is to give the patient an idea of appointment instead of two able to do a vast majority of what is possible. or more, greatly reducing the orthodontic cases that once “Many patients don’t like possibility of redos and temporary crowns are eliminatrequired braces. The clear the goopy feeling that goes braces are removable, so it along with having an impres- ed,” he added. sion, or even undergoing a Dores Dental is located on is much easier to brush and second one because it didn’t 281 Maple St. in East Longcapture everything we need- meadow. For more informaed,” said Dr. Dores. tion, visit doresdental.com Once the patient is scanned or call 413-241-3995. with iTero, which involves
James Dores, DMD,
graduated from the University of Connecticut School of Dental Medicine and completed his residency at the UCONN Health Center. Dr. Dores has been practicing dentistry in western Massachusetts since 2006 and opened his own practice, Dores Dental, in 2010. Dr Dores and his team participates in the annual Dentistry From The Heart, providing local people with basic dental care who otherwise may not afford to receive.
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Yoga CONTINUED FROM PAGE D1
“There is a silent time of breathing and then guided meditation talking about trying to breathe deeper and longer. We tend to breathe into our upper chest forgetting that we have full capacity of our lungs, back and side and the belly and all these other places to bring the breath.” He added, “Then, it is small movements.” “Things that won’t look yogi but are stretches and twists and moving the joints of the body – there is a whole joint-freeing sequence we use a lot – from the ankles, the wrists, the neck. After 10 minutes or so of warmup, you start putting poses together depending on what you are looking to teach that day. So, if you have done some twists, opening up the low back and the hips, well maybe you try a standing pose and then some kind of sequence where you are putting poses together to get the heart rate up.” Vega termed shavasana as “everyone’s favorite part” after the cool down. “You go on your back at the end of class, typically legs out, arms out. If you have back issues, you can have knees bent as that takes pressure off. Shavasana is the time that all the work you did sort of settles in. You get a guided rest,” Vega said. “It is different than going to the gym and doing Crossfit, which I love, but when I finish my CrossFit workout, I basically put on my jacket and run out the door. I have to go to the next thing. This says, ‘Just sit for a moment on what
you just did. Let the body absorb it, let your mind settle in.’” Vega noted that often “the first thing we let go of when things get busy is taking care of ourselves.” “We start eating more fastfood, we don’t eat healthy, we are not sleeping well,” said Vega who is usually in his Holyoke office on Mondays and Fridays. “I am 48 and people joke, ‘You don’t look 48,’ and I always say yoga is part of it. Yoga is the de-stress part. Even as a teacher, there are weeks when I am stressed out and it is Friday night and I think I have to teach tomorrow and I will get up in the morning and I will still be stressed but the minute I get in there and put the mat down and the music on and I start seeing my friends and my community come to classes, I say, ‘Ahh.’ Yoga is definitely the physical and the mental that relieves the stress for me.” He finds that its discipline can spill into other lifestyle habits like being able to “wait an hour” to eat “something healthy” at home rather than stopping for fast-food after yoga class. “I always post on social media that if you come to class your body will thank you,” Vega said. “You will feel better.” He added, “Most people like to physically feel good.” “I am moving and maybe I should not eat these other things as physically that is not going to make me feel good,” said Vega of the thought process. “I am going to keep this physical feeling of feeling good and eat better. It all ties in.”
Vega says he continues to enjoy the “creative challenge” of planning each class and adapting it to the participants present and doing an occasional live music class with noted Easthampton composer and musician Tony Silva. “We riff off each other,” Vega said. “He sees me doing something and plays and that inspires me to move this way. Everyone loves that class. I could teach it every week.” Vega’s weekend classes are $15 to attend. “Bring a water bottle and comfy clothes. We have all the mats and blankets. You can bring your own mat and put it on top,” Vega said. “You don’t need to buy special clothes to do yoga. Three thousand years ago, yogis doing yoga did not have yoga mats and Lululemon and they did just fine.” Vega generally teaches a yoga fit class at 9 a.m. and a yoga basics class at 10:30 a.m. on Saturdays at Wistariahurst Museum, 238 Cabot St., Holyoke. He teaches a VegFlow class at 9 a.m. and an open level class at 10:30 a.m. on Sundays in the Steam building, 208 Race St., Holyoke. The schedule is posted a month in advance and can be confirmed online at http:// vegayoga.com/schedule/ His wife Debra, who teaches in the dance department of Mount Holyoke College in South Hadley and directs the dance program at Williston Northampton School in Easthampton, is a former musical theater dancer who performed on Broadway and four seasons with the Rockettes at Radio City in New York City.
SUNDAY, JUNE 16, 2019 | D3
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THE REPUBLICAN | MASSLIVE.COM
A Guide for Men Early Detection And Treatment Of Common Health Problems Saves Lives. Regular medical exams help find problems early, when they’re most treatable. Yet research conducted for the American Academy of Family Physicians found that while 93 percent of U.S. men have had a complete physical exam, only 54 percent have had an exam in the last year. “When you come in for a physical, we like to know your body mass index (BMI) and baseline vital signs like blood pressure,” says Kartik Viswanathan, MD, Director, Holyoke Medical Group. “And we like to check up on your immunizations and cholesterol screening. We’ll also ask about diet and exercise. We recommend a balanced diet low in processed food, and exercise five days for a minimum of 90 minutes a week.” By getting the right health services and screenings, men can improve their chances of living longer, healthier lives. The guidelines below are from several national health organizations, including the U.S. Preventative Services Task Force and the American Heart Association. Physicians might modify or add to these guidelines based on an individual’s medical history and personal risk factors.
COLON HEALTH
• Cancer screening: Colonoscopy every 10 years, or stool-based test (can be done at home and requires no bowel preparation) every year. Talk to your physician about which option is best for you. For those at average risk, colon cancer screening should occur from age 50 to 75. However, a recent guideline from the American Cancer Society recommends that screening begin at age 45. Ask your doctor what he or she recommends.
DIABETES
• Glucose screening: Every three years for men ages 40 to 70 years old, and for younger men with a BMI greater than 25 plus at least one diabetes risk factor, such as high blood pressure or a family history of the disease.
HEART HEALTH
• Blood pressure test: At least every two years. High
A revolutionary
treatment to treat keratoconus Dr. John P. Frangie performing the Collagen Cross-Linking treatment on a patient. Kartik Viswanathan, MD, Director, Holyoke Medical Group
blood pressure can lead to a variety of health problems, including heart attack, heart failure, stroke, kidney disease and dementia. “Testing blood pressure is really important,” says Dr. Viswanathan. “Often, people can have slightly elevated blood pressure and not have any symptoms. At this point, we can recommend diet and lifestyle changes that will frequently lower blood pressure without the use of medication. However, if high blood pressure isn’t identified until later, or when it’s very high, then the patient needs to go on medication.” • Cholesterol panel: The American Heart Association recommends cholesterol testing (total cholesterol, LDL, HDL and triglycerides) every four to six years to assess heart-disease risk. Your doctor may recommend more frequent testing (for example, if you have diabetes, kidney problems or certain other conditions).
more advanced testing to see if the patient is a candidate for therapy or medication to help.”
ONETIME SCREENINGS
• Hepatitis C (HCV): Men born between 1945 and 1965 should talk to their doctor about this test. • Osteoporosis: The U.S. Preventative Services Task Force does not have a current recommendation for osteoporosis screening in men. However, men should talk to their doctor to assess whether they may be at increased risk due to family history, long-term steroid use, low body weight, smoking, excessive alcohol use or having a fracture after age 50.
REPRODUCTIVE HEALTH
• Prostate cancer screening: A prostate specific antigen (PSA) test can detect prostate cancer earlier than no screening at all. But testing is not universally recommended because there are questions about whether the benefits of testing outweigh the risks for MENTAL HEALTH most men. Current guidelines • Mental health screenfrom the U.S. Preventative ing recommendations vary Services Task Force advise depending on an individual’s men age 55 to 69 to discuss family and medical history. with their physicians whether However, six million men screening makes sense for suffer from depression each them based on family history year, over 3 million men have and other risk factors. a panic disorder, agoraphobia “We recommend PSA or other phobia, and over 90 testing if there is a family percent of people diagnosed history of prostate cancer or if with schizophrenia by age 30 a patient requests it,” says Dr. are men, according to Mental Viswanathan. Health America. Despite • Sexually Transmitthis, men are less likely than ted Infection (STI) tests: women to seek professional Throughout life, before help for depression, subsexual intercourse with a new stance abuse and stress. It’s partner both partners should important for men to speak be tested for STIs, including with their physicians if they human immunodeficiency feel they’re having a mental virus (HIV). health issue so they can get the proper treatment. To make an appointment “We do a basic screening on with Holyoke Medical everyone,” says Dr. Viswana- Group Primary Care, call than. “If results are positive 413.535.4800. on this basic screening, we do
Keratoconus is an eye disease which results in vision loss by causing severe astigmatism and scarring. Astigmatism is a condition which usually affects the outer window of the eye, called the cornea. A normal eye with uncorrected 20⁄20 vision (not requiring glasses or contact lenses to see normally), has a round, “dome-shaped” cornea that has virtually the same curvature for 360 degrees. In contrast, the astigmatic cornea does not have a “dome-shaped” cornea, but instead has an elongated oval or football shape. Indeed, in keratoconus, the cornea curvature may be even more distorted, resulting in a “bulge,’ and rendering the patient dependent upon hard contact lenses to see clearly. The classical presentation of keratoconus is in young adulthood, however, cases have been detected later in life. Keratoconus is caused by a weakening of collagen, the primary protein of the cornea. As these proteins weaken, there is thinning and distortion of the cornea resulting in warpage of the normal corneal shape and subsequently loss of vision.
A REVOLUTIONARY TREATMENT
Collagen cross-linking (CXL) has been the standard of care in Europe for years
and was finally approved in the United States in 2016. Hard contact lenses have been the mainstay of treatment in the United States, and those patients who developed contact lens intolerance or significant scarring were then often presented with corneal transplantation as the next step in visual rehabilitation. Collagen cross-linking now offers keratoconus patients a new option that actually can halt the progressive corneal thinning and induced astigmatism. In up to 25% of patients, there is actually an improvement in the astigmatism.
bridges, the cornea becomes more rigid, therefore more resistant to the thinning and warpage.
PATIENT IMPACT
Collagen cross-linking offers the prospect of improving the quality of life for those with keratoconus by simplifying management. The implications for patients with keratoconus is positive. As the disease will not progress to the extremes seen historically, contact lens rehabilitation will be less challenging. The addition of CXL to the cornea specialist’s armamentarium should result in a decreased need for cornea transplantation.
“The benefits to our patients has been life-changing. The Collagen cross-linking treatment has allowed our patients improved vision, while lessening the need for a corneal transplant” - Dr. John Frangie Eye Surgeon and Ophthalmologist, practicing in Western Massachusetts since 1992. HOW DOES CROSS-LINKING WORK?
Cross-linking has been used in dentistry to create composite fillings and sealants. Theo Seiler, MD, PhD of Dresden, Germany applied these same principles to create “cross-links” or bonds between protein fibers. By creating these inter-fiber
To learn more about Collagen Cross-Linking, or to schedule a consultation with Dr. John Frangie, please call 413-363-2732.
John P. Frangie, M.D.
is an ophthalmologist with specialized training in Cornea and Refractive surgery. Dr. Frangie has introduced new technology into Western Massachusetts, including No Blade LASIK, Descemet’s Membrane Keratoplasty, INTACS implantation and now Collagen Cross-Linking with the Avedro KXL system. Dr. Frangie has performed more than 15,000 cataract and Laser correction procedures and continues to bring ophthalmic innovations to this area.
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Healthy ways to
build muscle naturally Reshaping one’s body takes time and commitments, though shortcuts can be tempting when trying to get fit. The desire to see instant results can lead some people to make potentially dangerous mistakes in the name of looking good. There are various ways to safely build natural muscle. Novices should always consult their physicians before beginning a fitness regimen. Patience must be part of the equation, as expecting overnight results but not seeing them may derail your fitness efforts or lead you down an unsafe path. The following are some safe ways to build muscle.
· Boost training volume.
According to Ava Fitzgerald, C.S.C.S., C.P.T., a sports
performance coach with the Professional Athletic Performance Center in New York, one may need to increase the number of reps and sets, but at an intensity at between 50 and 75 percent of the person’s 1RM (the maximum weight he or she can lift for one rep). For good muscle volume, she recommends three to six sets of 10 to 20 reps.
· Hit muscle groups more frequently. In the 2016
· Increase caloric intake.
body several times a week also may help one make gains in muscle growth. University of Alabama researchers followed a group of men who had been lifting weights for several years. Those who performed a fullbody routine three days a week for three months gained almost 10 pounds of muscle over that time.
Find the balance between eating enough to gain muscle and gaining too much and body fat percentage creeping up. This can take some trial and error. Try to eat more calories on training days, focusing on plenty of lean protein, whole grain carbohydrates and vegetables.
· Zero in on the eccentric phase of movement.
Research published in the European Journal of Applied Physiology found that eccentric workouts are better at triggering hypertrophy, or the increased size of muscles. For example, when doing a squat, lowering into the squat would be the eccentric phase of the exercise. Increase weight resistance to make this eccentric phase even more effective.
pre-sleep protein intake increases muscle protein synstudy, “Effects of Resistance thesis during overnight sleep Training Frequency on Meain young adults. Lead author sures of Muscle Hypertrophy,” Dr. Tim Snijders of Maastricht published in Sports Medicine, University gave 44 healthy targeting various muscle young men a 12-week lifting groups twice a week, rather program. Half were also given than once, helped maximize a nightly, pre-sleep protein muscle growth.
shake with about 30 grams of casein, while the others weren’t. The protein-before-bed group gained significantly more muscle strength and size than those who had no protein before bed. Muscle growth comes from frequent strength training, in-
creasing caloric consumption, taxing muscles, and being consistent and patient with one’s goals.
· Consider a full-body routine. Working the entire
· Fatigue the muscles. Decrease rest
periods between sets to encourage quick release in muscle-building hormones.
· Have casein protein before bed.
Data published in Science Daily in March 2019 found that
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Learn how to
may be adequate for certain adults. Adults between the ages of 26 and 65 are advised to get seven to nine hours of sleep per evening. However, six hours or 10 hours also may be acceptable. People over Many adults lament that the age of 65 need roughly even if they were solid sleep- seven to eight hours of sleep ers in their younger years, by each night, though between the age of 50, their quality of five and six hours also may be sleep has unraveled. Some fine. Generally speaking, anycling to the wisdom that thing under five hours is not people simply do not need as recommended based on data much sleep as they get older. reviewed by sleep experts. Even though that is partly Many older adults do true, sufficient sleep is still a not get enough sleep due vital component of a healthy to insomnia, states Jack life. Gardner, MD, a neurologist The National Sleep Founda- certified in sleep medicine. tion recently updated its sleep They’re concerned about recommendations per age health issues, may have sleep group to include categories apnea, can experience pain “may be appropriate” and or frequent urination, or may “not recommended.” This be taking medication that includes a range of hours that impedes sleep. Dr. Leila Khei-
randish-Gozal, director of clinical sleep research at the University of Chicago, says that, over time, insufficient sleep can impact metabolism, mood, memory, and heart function. Various strategies can help people get more sleep and enjoy better sleep quality.
· Create a luxury bed environment. Splurge on
the largest mattress you can afford and one that is comfortable for both parties (if married/coupled). A roomy bed routinely invites sleep. If you have a restless partner, try two separate beds pushed against each other.
· Consider white noise.
The sounds of the house or outdoors may be keeping you up. Many people find that
the gentle hum of a fan or a white-noise machine with a calming sound effect makes it easier for them to dose off than complete quiet. It can also block out extraneous noises.
· Keep electronics out of the bedroom. It can be challenging to disconnect from electronics, but it is essential to falling asleep. Even a backlit text coming through in the wee hours can be enough illumination to disrupt sleep.
· See your doctor. If
medications or illnesses are keeping you up, a change in regimen may provide the relief you need.
Older adults can learn the steps to sleeping more soundly and easily.