Your Health - West Zone - January 30, 2020

your HEALTH body / mind / fitness

January 30, 2020

strategies for success

RSLU EO TIN OS

Get moving all year long

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Make morning workouts work for you It’s a struggle for many to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours.

Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury.

But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout.

Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly.

Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. But if you aren’t sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning.

Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising

at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings.

Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it’s ready for exercise.

Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone.

Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morning encounter with regard to eating before their workouts is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout.

A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability. But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal.

Eating healthy before exercise, and giving your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise.

Above photo: Many folks find that mornings are the only times they can consistently exercise. Adjusting to such a routine can be difficult, but there are some ways to make that adjustment easier.

Healthy myths to stop believing now

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here’s a lot of information about health out there. Unfortunately, there’s a lot of misinformation, too. Whether it’s a fad diet, debunked research, or just a common belief that seems to make sense but has been scientifically disproved, misconceptions abound and they could be keeping you from truly living well.

Here are some health myths to stop believing — and the truth to help you live better.

Fatty Foods = Fat Somewhere along the way, people began associating fat in foods with fat in people. While the consumption of chips and burgers and fried foods certainly plays a part in weight gain, not all fatty foods are bad for you.

According to health professionals, some dietary fat is essential because it supports several of the body’s functions. The key is to eat the right types of fats. We should all know by now to steer clear of saturated and trans fats, like those found in fried and processed foods.

Opt instead for monounsaturated and polyunsaturated fats and Omega-3 fatty acids. These are the fats found in olive, safflower, and canola oils, nuts and seeds, and fish.

more important to a flat stomach than crunches.

Sure, crunches can help tone your abs, but only once you’ve already whittled down your waistline.

The best way to combat belly fat is a mix of cardio and core training. Alternate between high- and mid-intensity cardio to burn fat stores, and do strength exercises that target the whole midsection, from buttocks to shoulders, such as planks and bridges.

If you want to add in some crunches, just be sure to do them properly — otherwise, you’re more likely to hurt your back or neck than tone your tummy.

Exercise = TimeConsuming Work, family, friends, errands — it’s hard enough finding time to eat and sleep, let alone go to the gym. But research out of Arizona State University suggests that people may benefit from smaller exercise sessions as much or more than longer workouts. In a 2010 study, people who took three 10-minute walks actually had lower blood pressure than those who took just one 30-minute walk.

Longer bursts of cardio are still essential for weight loss, but the bottom line is that any activity is better than none. You don’t have to do a sweaty hour at the gym to get the stress-busting, health-boosting benefits of exercise. Take a walk around the block, or even just around your home or office. Aim for a total of 30- to 60-minutes of exercise each day, but don’t feel you need to do it all in one go.

FACT OR FICTION?

Daily Multivitamin = Necessary Vitamins are certainly a necessary component of a healthy diet, but that doesn’t mean a daily multivitamin is necessary. Sure, some people may need to supplement their diets with certain vitamins. Pregnant women, for example, need extra folic acid to protect against birth defects. But for most people, the goal should be to get a wide array from vitamins and nutrients from food, not a daily multivitamin.

Health professionals warn that there is such thing as a vitamin overdose, and too much of some vitamins or nutrients can be dangerous.

Pay attention to the recommended daily intake guidelines for your sex and age, and check with your doctor or health professional before taking any supplement — especially if you have any sort of health condition.

Crunches = Flat Abs Sit-ups are the quintessential abdominal exercise, but as it turns out, doing hundreds of crunches isn’t necessarily going to give you a washboard stomach.

Wayne Westcott, Ph.D., says that fat loss is

Weights = Bulk Women, this one’s for you: Lifting weights does not necessarily mean you’ll bulk up.

Strength training is an essential part of a wellrounded exercise routine, but many women either skip or skimp on the weights because they’re afraid of looking like a bodybuilder.

Women have lower levels of testosterone, which makes them less prone to bulk.

In fact, lifting weights may be an essential part of slimming down. According to research out of Boston University School of Medicine, muscle boosts metabolism, continuing to burn calories even when you’re not exercising and therefore aiding weight loss. Study participants who combined diet, aerobic exercise, and weight lifting lost significantly more fat — about 20-pounds of it in 12 weeks — than even those who just dieted or combined diet and aerobic exercise.

Healthy outlook for a healthy year Resolve to achieve a happy and healthier you in 2020 Now that the calendar has turned toward not only a new year, but a new decade, our focus has shifted to those well-meaning and often ignored New Year’s resolutions. Make this the year that your renewed dedication to health and well being is truly a fresh start.

Opportunities to make the next 12 months a healthier 12 months abound.

Resolve to reduce stress Stress is a major part of most adults’ lives — and even for children — in our busy world. Work is a common cause of stress, but we encounter stress in other aspects of our lives as well.

This year, resolve to reduce stress in all aspects of life. At the office, analyze ways in which you can manage time more effectively, including how to best prioritize work projects so you don’t always feel as if you’re up against a wall.

Outside the office, recognize the importance of maintaining a personal life and its relation to reducing stress. Spending time with friends and family can relax you and provide a welcome respite from the stress of the office.

Resolve to eat better Losing weight and adopting a healthier diet are not necessarily the same thing. While a healthier diet might help you lose weight, the goal of adopting a healthier diet is to improve overall health.

Resolve to exercise more Much like changing a diet, exercising more is often seen as a means to weight loss. While that’s a positive side effect of daily exercise, the goal should not be to lose weight. Instead, the goal of daily exercise is to get healthier.

According to the American College of Sports Medicine, exercise helps lower the risk of heart disease and hypertension by 40 percent while lowering the risk of depression by 30 percent. In addition, men and women with a family history of diabetes should know that regular exercise lowers their risk of type 2 diabetes by nearly 60 percent. So while exercise is a great means to losing weight, it’s even better at helping reduce the risk for serious disease.

When incorporating exercise into a daily routine, start slowly and gradually work your way up to more vigorous exercise regimens.

Going full speed from the outset is a great way to increase risk of injury, which could actually restrict your ability to exercise for some time.

Resolve to quit vaping To the non-vapers, keep up the good work.

For those who vape, perhaps the recent data is enough to get you on the path toward stopping.

Electronic cigarettes and other vaping devices were once described as potentially “safer” and “healthier” methods of smoking, even by leading health organizations. Many former tobacco smokers turned to e-cigarettes as a method to quitting traditional cigarettes.

However, recent research into vaping and a rash of mysterious lung illnesses and deaths recently linked to vaping has led many to question if vaping is safe. Those who suspect it’s not may be wise to quit.

The Centers for Disease Control and Prevention says that, as of September 2019, there were 530 cases of vaping-related lung illnesses. Eight people also died in six states, with the first confirmed death occurring in April. The first known vaping-related illness in Canada was documented on Sept. 18, 2019, when a youth from Ontario was put into intensive care for respiratory illness. While federal and state investigators are largely focusing their investigations on vape cartridges that likely contained tetrahydrocannabinol (THC), the psychoactive component linked to marijuana, as a potential source of these illnesses, all electronic cigarette devices are now under scrutiny.

It’s been well document that vaping has quickly become an epidemic in schools. More than 3.6 million American middle and high school students currently use e-cigarettes, according to the latest National Youth Tobacco Study. Teen nicotine vaping rates in 2019 were double those of 2017, the National Institute on Drug Abuse says.

If your teen vapes, make it a family resolution to stop this year.

Resolve to sleep more More time to sleep might seem like an unattainable goal for many of us. But the National Heart, Lung, and Blood Institute notes that ongoing sleep deficiency can increase a person’s risk for chronic health problems, Continued on page S-9

Above photo: Healthy resolutions can go way beyond losing a few extra pounds. Many people see the dawn of a new year as the perfect time to implement changes that can have positive impacts on their lives in the year ahead.

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Food is medicine

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By Chuck Norris Have you ever wondered where the phrase “you are what you eat” came from? As pointed out on the Culinary Lore website, this statement, regardless of its origin, is not just a simple observation about bad food bringing on bad health. It can mean something profound, something more philosophical, referencing food as a culture.

Humans eat a great diversity of food. The food we eat, and how we eat it, says a lot about us as a people.

The person most responsible for the use of this phrase today is English nutritionist Victor Lindlahr. According to Culinary Lore, in the 1920s, Lindlahr proclaimed: “90% of the diseases known to man are caused by cheap foodstuffs.” In 1942, he parlayed this conviction into a successful book: “You Are What You Eat.” According to Lindlahr, “Food is medicine.”

It is a concept that remains relevant today. A study published this year in Annals of Internal Medicine found that adequate intakes of vitamin K, vitamin A, magnesium, zinc and copper were associated with a lower risk of death from cardiovascular disease — but only if the intakes came from food and not supplements.

At the same time, science has shown that the more meat we eat the higher our risk of diabetes, heart disease and strokes. Overconsumption of red meats, and especially processed meats, metabolizes as toxins that damage our blood vessels and other organs. The process is linked to heart disease and diabetes.

The remedy? Fruits and vegetables. The more fruits and vegetables we eat the lower our

risk for these diseases. Fruits and vegetables contain special plant nutrients that neutralize toxins. These are antioxidants, which are really good for us. They cannot be isolated and packed into a pill. They come from a balanced diet that includes a wide variety of colorful fruits and vegetables. Even a little improvement in diet can yield positive results.

A 2017 study published in the Journal of the American Medical Association showed that consuming just 3 percent less animal protein and replacing it with plant protein was associated with increased life expectancy. People do not need to give up eating meat. We just have to eat less of it and make sure we ramp up our intake of fruits and vegetables.

To further advance this concept of food as medicine take a closer look at a single food group: fruit.

Start with a recognized superfood: blueberries. They are rich in antioxidants, which we already know lower our risk of disease. But according to Kristin Kirkpatrick, manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute, blueberries also reduce oxidative stress on the brain and have been shown to improve learning capacity and motor skills.

“Phytochemicals give fruits and vegetables their color,” Kirkpatrick tells U.S. News. “Foods high in these chemicals have the most effective means of improving your health, and blueberries have one of the strongest concentrations available.”

Kirkpatrick also points out that studies show everyday consumption of citrus fruits helps prevent cognitive decline.

Avocados are another favorite. They are

also considered a fruit because they fit the botanical criteria for a berry. While avocados are high in fat, it is considered a “good fat” that helps our brains function, according to Marilyn Gordon, a registered dietitian with Nova Southeastern University in Florida.

The monounsaturated fat in avocados helps prevent high blood pressure, which is a risk factor for Alzheimer’s disease. They are also a good source of lutein, a nutrient associated with better cognition.

For many, pineapple is a popular choice.

Forget the kind that comes in a can. Granted, buying a pineapple from the vine can be a prickly and intimidating process, but it is well worth it. First, they are exotic and great to look at.

The round scales you see on the surface are actually individual flowers or berries that grow together around a central core.

Pineapples are rich in vitamins, enzymes and antioxidants. They can help boost the immune system, build strong bones and aid in digestion.

Despite their sweetness, pineapples are low in calories -- one cup of pineapple chunks contains only 74 calories, according to the USDA National Nutrient Database — and they’re high in important dietary fiber.

According to Holly Layer, a registered dieti-

tian, fitness instructor and food lover who has dedicated an entire website to her love of pineapple (The Healthy Pineapple), the pineapple is unique in that it is our only source of dietary bromelain, a digestive enzyme that helps break down protein foods.

Another reason why pineapples are such an amazing s treat is they’re 85 percent to 89 percent water. Pineapples are also fat-free, cholesterol-free and low in sodium. Pineapples contain 20 milligrams of magnesium per cup, which helps regulate blood pressure, nerve and muscle function and could help you sleep better.

Avoid processed foods whenever possible.

Consume more fruits and vegetables. Amazing things can happen when you give your body what it needs antioxidants. They can help boost the immune system, build strong bones and aid in digestion. Despite their sweetness, pineapples are low in calories -- one cup of pineapple chunks contains only 74 calories, according to the USDA National Nutrient Database — and they’re high in important dietary fiber.

According to Holly Layer, a registered dietiContinued on page S-9

Above photo: Any healthy update to your usual diet, no matter how small, will make your body happier.

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NASSAU HERALD — January 30, 2020

Even a little healthier makes a difference

HEALTH HEALTH MEMOS MEMO

Getting and staying fit in 2020

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xercise and physical activity are good for just about everyone, including older adults.

There are four main types and each type is different. They are endurance, strength, balance, and flexibility. Doing them all will give you more benefits. If you have not been active, you can start slowly and work up to your goal. How much exercise you need depends on your age and health.

It is best to check with your health care provider on what is right for you.

Most people tend to focus on one activity or type of exercise and think they’re doing enough.

Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cuts your risk of injury.

At Lynbrook Restorative Therapy & Nursing we use all four categories of exercise for our patients to recover quickly and safely. Some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises can also help improve balance.

Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities. Endurance exercises include brisk walking or jogging; yard work such as mowing, raking or gardening, and even dancing.

Strength exercises make your muscles stronger.

They may help you stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”

Strength exercises include lifting weights; using resistance bands if those are not available you can use your own body weight.

Balance, is important to help you perform many of your daily activities and prevent falls and can be improved with lower-body strength exercises.

Balance exercises include standing on one foot for 15 seconds while holding onto a sturdy chair then switch to the other leg. Tai Chi is another exercise that benefits more than just balance. This lowimpact, slow-motion exercise can help maintain strength and flexibility. Pulmonary Rehabilitation Director Adam Schwartz teaches Tai Chi in our Pulmonary Rehabilitation Program.

Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities, including driving and getting dressed. Like Tai Chi, Yoga exercises are good for flexibility.

Lynbrook Restorative is hosting a free yoga class for the community, Feb. 29 at 10 a.m. in our dining room. If you would like to attend, RSVP to Denise Walsh, 516-316-2977.

243 Atlantic Ave., Lynbrook • 516-316-2977 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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HEALTH MEMO

HEALTH MEMO

Keep your pet smiling The importance of dental health

NSPC Neurosurgeons are now Empire Plan Network ‘In-Network, Participating Providers’

ave you given any thought to your pet’s dental health? Studies reveal that about two-thirds of pet owners do not provide the dental care recommended by their veterinarians.

“Just like with people, dental disease can lead to all sorts of major health issues for animals,” explains Dr. Mark Verdino, Senior Vice President and Chief of Veterinary Services at North Shore Animal League America. “Gum inflammation and tooth loss can be very painful to your animals and costly to treat, but they also can lead to more serious conditions, including damage to the heart, lungs and kidneys.”

Some of the most common symptoms include yellow and brown build-up of tartar along the gum line; inflamed gums; and persistent bad breath.

Below is more information you need to know to help you prevent your beloved dog or cat from getting dental disease.

The best time to start a tooth-brushing regimen is when your pet’s adult teeth are in, at about 6-9 months old.

Never use human toothpaste to clean pets’ teeth and gums (Xylitol is highly toxic to dogs and possibly cats).

Poor dental hygiene can lead to dental disease.

Dental disease is caused by bacteria in the mouth and can result in oral pain, halitosis, tooth loss, and periodontal disease — it can even affect the heart, kidneys, intestinal tract, and joints.

Dental pain can affect a pet’s ability to eat

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resulting in weight loss and malnutrition.

Dental exams by a veterinarian are really key to maintaining the dental health of your pet. The Marvin M. Fried Dental Suite at NSALA’s Pet Health Center offers affordable services including teeth cleaning and polishing, extractions, and oral surgery. Call 516-883-2000 to discuss your pet’s dental needs.

ockville Centre-based Neurological Surgery, P.C. (NSPC), one of the nation’s largest, private neurosurgical groups, has announced that all of its doctors, including its spine surgeons, brain surgeons, and interventional neuroradiologists, are now “in-network, participating providers” for members of The Empire Plan, which is part of the New York State Health Insurance Program (NYSHIP), a comprehensive health insurance program for New York State public employees.

“For over 60 years, the physicians of our practice have provided excellent neurosurgical care to patients from Long Island, and beyond” notes Michael H. Brisman, M.D., an attending neurosurgeon and chief executive officer of NSPC. “By combining a high level of training with expertise and skill, our doctors bring advanced neurosurgical practice to diagnose and treat brain, back, and neck conditions right here on Long Island. I’m delighted that my colleagues and I will be participating providers for the hard-working men and women who serve the residents of New York every day.”

The New York State Department of Civil Service administers the New York State Health Insurance Program, one of the largest public employer health insurance programs in the nation, serving more than 1.2 million lives.

About Neurological Surgery, P.C. Founded in Freeport in 1958, NSPC has grown to become one of the largest, private neurosurgical groups in the U.S. with six conveniently located offices on Long Island. The practice’s 20 experienced neurosurgeons are experts in “Bloodless” brain and spine surgery, including laser spine surgery, ultrasonic spine surgery, radiosurgery, and other advanced minimally invasive techniques which are used to treat brain tumors, brain aneurysms, trigeminal neuralgia, herniated disc, spinal stenosis, chronic back pain, and other conditions.

To learn more about Neurological Surgery, P.C. (NSPC), visit www.nspc.com. To make an appointment for a consultation with a NSPC doctor, call 1-844-NSPC-DOC.

25 Davis Ave., Port Washington • 516-883-2000

100 Merrick Rd., #128w, Rockville Centre • 516-255-9031 • nspc.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

HEALTH MEMO

HEALTH MEMOS

NSPC Neurosurgeons are now Empire Plan Network ‘In-Network, Participating Providers’

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ockville Centre-based Neurological Surgery, P.C. (NSPC), one of the nation’s largest, private neurosurgical groups, has announced that all of its doctors, including its spine surgeons, brain surgeons, and interventional neuroradiologists, are now “in-network, participating providers” for members of The Empire Plan, which is part of the New York State Health Insurance Program (NYSHIP), a comprehensive health insurance program for New York State public employees.

“For over 60 years, the physicians of our practice have provided excellent neurosurgical care to patients from Long Island, and beyond” notes Michael H. Brisman, M.D., an attending neurosurgeon and chief executive officer of NSPC. “By combining a high level of training with expertise and skill, our doctors bring advanced neurosurgical practice to diagnose and treat brain, back, and neck conditions right here on Long Island. I’m delighted that my colleagues and I will be participating providers for the hard-working men and women who serve the residents of New York every day.”

The New York State Department of Civil Service administers the New York State Health Insurance Program, one of the largest public employer health insurance programs in the nation, serving more than 1.2 million lives.

About Neurological Surgery, P.C. Founded in Freeport in 1958, NSPC has grown to become one of the largest, private neurosurgical groups in the U.S. with six conveniently located offices on Long Island. The practice’s 20 experienced neurosurgeons are experts in “Bloodless” brain and spine surgery, including laser spine surgery, ultrasonic spine surgery, radiosurgery, and other advanced minimally invasive techniques which are used to treat brain tumors, brain aneurysms, trigeminal neuralgia, herniated disc, spinal stenosis, chronic back pain, and other conditions.

To learn more about Neurological Surgery, P.C. (NSPC), visit www.nspc.com. To make an appointment for a consultation with a NSPC doctor, call 1-844-NSPC-DOC.

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ProHEALTH Dental expands in Nassau County

ake Success-based ProHEALTH Dental has expanded its medical/dental integration with a new state-of-the-art office in Oceanside on Long Beach Road. The office will provide cosmetic and restorative dentistry for the whole family, as well as access to specialists who can address a full range of dental needs including pediatrics, implants, orthodontics, oral surgery, periodontics and sleep medicine.

Through this convenient “dental home” approach, the expert dentists treat patients in one location to improve continuity of care. And the new practice has its own private parking lot as an added accessibility to patients.

ProHEALTH Dental participates in most major dental plans. For patients without dental insurance, a VIP Program is available which allows patients to pay a fixed nominal fee for all preventative care and receive a 25 percent discount off regular fees.

ProHEALTH Dental is affiliated with ProHEALTH Care Associates, a 900-physician practice serving more than 1.2 million patients at 300 locations mostly on Long Island. Through this affiliation, ProHEALTH Dental focuses on the importance of good oral health.

“We believe that this is the model of the future,” ProHEALTH Dental CEO Norton Travis said in a written statement. “It’s time to break down the historical barrier between medicine and dentistry and have these important healthcare professionals work

together to improve the oral and overall health of their patients.”

For more information or to make an appointment, call 1-855-PHD-CARE.

100 Merrick Rd., #128w, Rockville Centre • 516-255-9031 • nspc.com

2870 Long Beach Rd., Oceanside • 1-855-PHD-CARE

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Pitfalls to avoid as you try to accomplish your wellness plan

hose New Year’s resolutions run the gamut from the simple to the complex. Some people resolve to make small changes that don’t affect their daily lives all that much, while others aim to make significant changes in the hopes of dramatically improving their quality of life. Resolving to lose weight, which often tops annual lists of the most popular resolutions, falls into the latter category.

A 2018 survey from Cision and Varo Money found that 45 percent of respondents resolved to lose weight or get in shape. Unfortunately, various studies have found that resolutions often fall by the wayside long before people achieve their goals. In fact, a 2015 report from U.S. News indicated that 80 percent of resolutions fail by the second week of February.

Such success rates, or lack thereof, might not be too big a deal for people who make silly resolutions that, successful or not, would not have too big an impact on their lives. But many people resolve to lose weight for serious reasons, such as lowering their risk for disease or improving their quality of life. In such instances, success can be a matter of life or death.

Once you make those resolutions it’s often easy to get derailed by some common pitfalls. Recognizing these pitfalls and learning how to avoid them will help you achieve your goals.

You’re not specific enough. Try not to be vague when setting your weight loss goals. Simply saying “I want to lose weight” likely won’t provide the motivation you need to achieve your goal. Speak with your physician and ask about how much weight you need to lose.

Once you learn that number, work with your doctor and a personal trainer to set

realistic goals. For example, if you need to lose 10 pounds, resolving to lose one pound per week for 10 weeks is a specific, realistic and healthy approach to weight loss. And by the end of that 10 week period, you likely will have grown accustomed to your new health routine, increasing the likelihood that you will keep it up even after you achieved your goal.

You try to save up your calories. The experts at Northwestern Medicine® note that many people think skipping a few meals per day will decrease their overall calorie intake. However, such an approach typically leads to overeating when you sit down for a meal or increased snacking throughout the day. In addition, skipping meals slows down your metabolism, adversely affecting how your body approaches burning calories.

You embrace a popular fad diet.

Various studies examining an assortment of fad diets have indicated that such diets typically only produce short-term results, if any. Any weight lost while adhering to a fad diet is typically regained once dieters go off the diet. Instead of adopting a fad diet, work with your physician to devise a healthy, long-term eating plan.

You eat more than you think. Audra Wilson, RD, a clinical dietitian, notes that people typically underestimate their calorie intake by 30 percent. Chances are, you’re consuming more calories than you think, even while you attempt to lose weight. Track the calories you consume each day so you can stay the course in regard to what your physician recommends.

Below photo: Make an effort to avoid some common weight loss pitfalls to turn your resolution into a reality.

Keeping pace

It’s okay if walkers miss the 10,000-step standard

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ver the last several years, many people have embraced the notion that 10,000 daily steps are the way to being physically fit. Health experts espouse that notion and trainers endorse it, but is there scientific proof behind the recommendation?

The 10,000-step standard — which equates to roughly five miles, depending on a person’s stride length and speed — has some surprising origins that are not necessarily rooted in medical science.

I-Min Lee, a professor of epidemiology at the Harvard University T. H. Chan School of Public Health and the lead author of a new study published in May 2019 in The Journal of the American Medical Association wanted to explore the origins of the 10,000-step recommendation. She discovered the guideline evolved from a marketing strategy devised by a Japanese company called Yamasa Toki. That firm introduced its new step-counter in 1965, naming it Manpo-Kei, which translated into “10,000 steps meter.” They marketed the meter using the Japanese character for “10,000,” which resembles a man walking. The character and round number proved memorable and the slogan, “Let’s walk 10,000 steps a day” was catchy. As a result, many people adopted the 10,000-step approach, even though its medical benefits might not have been proven.

But this isn’t to suggest that taking 10,000 steps per day cannot be part of a healthy living plan. In fact, such a goal promotes physical activity, which is a key component of a healthy

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that goals may even shift over time. People who are looking to lose weight and maintain their existing health will need to modify their step count accordingly. Working with a qualified trainer or using a medically sanctioned training program can help people exercise safely and effectively.

Taking 10,000 steps per day may help people achieve their health-related goals. But 10,000 steps alone likely won’t be enough to achieve optimal health.

Even a little healthier makes a difference

Continued on page S-5

Regardless of the fitness wearable you purchase, 10,000 steps are likely the magical number that will be preprogrammed into your device. But knowing the number of steps you’re taking each day may not be enough information. You also need to know how many you should be taking so that you can meet individual health goals.

lifestyle. However, simply taking 10,000 steps per day might not be enough to achieve longterm health.

Lee conducted her own research to test if the Japanese were on to something by inadvertently setting the 10,000-step standard.

She found that an increase in walking correlated to lower mortality rates among

more than 16,000 elderly American women.

However, when these women reached about 7,500 steps the mortality rates leveled out, suggesting that those extra 2,500 steps might not be necessary.

Even the manufacturer of one of the most popular fitness trackers, Fitbit, says that users’ step goals can vary depending on need, and

tian, fitness instructor and food lover who has dedicated an entire website to her love of pineapple (The Healthy Pineapple), the pineapple is unique in that it is our only source of dietary bromelain, a digestive enzyme that helps break down protein foods.

Another reason why pineapples are such an amazing s treat is they’re 85 percent to 89 percent water. Pineapples are also fat-free, cholesterol-free and low in sodium. Pineapples contain 20 milligrams of magnesium per cup, which helps regulate blood pressure, nerve and muscle function and could help you sleep better.

Avoid processed foods whenever possible.

Consume more fruit and vegetables. Amazing things can happen when you give your body what it needs

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Registration for second NSPC Health Science Competition

egistration for the second Neurological Surgery P.C. Health Science Competition (NSPC HSC), a program of the Center for Science Teaching & Learning (CSTL), is now open at www. cstl.org/nspc. Last year the competition drew teams from 38 Long Island high schools and 50 prize winners shared $80,000 in scorebased awards.

Created to foster interest in Science, Technology, Engineering, and Math (STEM) programs, applications for the 2020 competition must be received by no later than 12 p.m. on April 30, 2020. A $25 nonrefundable registration fee per team applies to all entries. The NSPC HSC is available exclusively to Nassau and Suffolk County high school student teams, the competition’s finals will be held on Wednesday, May 27, 2020.

Health and science careers are in high demand. The Bureau of Labor Statistics has reported that healthcare related occupations are expected to generate 2.3 million new jobs through 2024, representing faster employment growth than any other industry.

“As leaders in the medical profession,” notes Michael H. Brisman, M.D., an attending neurosurgeon and chief executive officer of Neurological Surgery, P.C. (NSPC), “we must focus on inspiring and motivating young people to take interest in STEM education and pursue careers in health and science. This is especially important with the high demand for healthcare and medical science positions, locally and nationally.”

Student teams will be judged in one of five categories: Behavioral Sciences; Biology – Medicine/Health; Biology – Microbiology/ Genetics; Health Related Biochemistry/Biophysics, and Bioengineering and Computational Biology. The five first place winners in last year’s competition were: Feyi Rufai of Roslyn High School in the “Behavioral Sciences” category; Alessi Demir of Manhasset High School in the “Biology – Medicine/Health” category; Michael Lawes of Elmont Memorial High School in the “Biology – Microbiology/Genetics” category; Jason Sitt of Lynbrook Senior High

For more information about the NSPC Health Science Competition (NSPC HSC), competition rules, and deadlines, visit www.cstl.org/nspc or call 516-764-0045.

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School in the “Health Related Biochemistry & Biophysics” category; and Christopher Lu of John L. Miller Great Neck North High School in the “Bioengineering and Computational Biology” category. Each winner received a $5,500 prize. The exact breakdown of prizes can be found at www.cstl.org/nspc/hsc-prizes/.

“The young people who were part of the first competition,” observes Dr. Brisman, “were brilliant and inspiring. Their understanding of medicine and health-related subjects was impressive. These students are exactly what we need to address the high demand to STEM, health science, and healthcare-related jobs here on Long Island and across the nation. The first NSPC Health Science Competition exceeded our goals in terms of the number of schools and students who competed. I believe the 2020 competition will further motivate both those who participate and others, who observed these innovative young people, to pursue their interest and careers in healthcare and related sciences.”

About The Center for Science Teaching and Learning The Center for Science Teaching & Learning (CSTL) is a not-forprofit organization with a mission of encouraging science learning and literacy. CSTL develops programs for people of all ages and uses inquiry-based learning as its foundation for program development. To learn more about CSTL, visit www.cstl.org.

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.