Health&Wellness January 2021

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Vol. 18 • Issue 4 • January 2021

2021: YOUR YEAR OF

MOVING & IMPROVING

FITNESS & WEIGHT LOSS

ALSO INSIDE How Much Exercise Is Best?

Dealing With Aches & Pains

Finding a Routine You Love

INSIDE Exercising During a Pandemic

SET YOUR GOALS

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“With True Health Solution Breakthroughs, You Can ELIMINATE Diabetes, Neuropathy, Hypertension, Over-Weight, Pain & MORE!” BEFORE TRUE HEALTH SOLUTIONS

AFTER TRUE HEALTH SOLUTIONS

Robert, age 62, started with Dr. Miller in February, 2020. Within just 5 months he Eliminated High A-1C, Eliminated High Blood Pressure, Lost over 58 lbs, Eliminated Sciatic Nerve Pain and Has More Energy!

Q: Robert, why did you go to Dr. Miller?

A: “I heard Tom Leach (6.30AM radio) talk of Dr. Miller and the results he gets. I was on about 7 drugs a day, which I hated to take, and my health was getting worse. I really needed to do something to get my health and life back.”

Q: You’ve been seeing other medical doctors, what about Dr. Miller was different?

A: “Dr. Miller makes everything very clear as to what is causing the poor health issues and what exactly needs to be done to eliminate what is causing poor health. Dr. Miller really takes the time to listen and looked at my whole health history.”

Q: What did Dr. Miller do to find out what’s not working correctly in your body?

A: “Dr. Miller has an amazing blood panel lab he orders through Lab Corp. Then he does a ‘Computer Assessment’ that uncovered exactly what was causing my High A-1C (Type 2 Diabetes), Hypertension, Over-Weight and Sciatic Nerve Pain.

It’s really very impressive.”

Q: Robert, what did Dr. Miller recommend for you to Eliminate Your Poor Health Issues?

A: “Dr. Miller laid out a very clear plan, he makes it all very clear and started off by seeing me every week to ensure I would win and walk away from all these diseases. I’m really happy with how he treats me as a patient. And my Sciatic Nerve Pain is GONE!” Q: What are the results of your treatment from Dr. Miller?

A: “My results are very satisfying!

The change has been remarkable!

Not only got my health back, I dropped so far over 58 lbs! I highly recommend Dr. Miller.”

“My High A1c went down to 5.4 off meds! I’ve lost over 58 lbs., my Hypertension, Fatigue and Body Pain are gone and I’ve got my energy and life back! And I’m just getting started!”

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(859) 223-2233

www.TrueHealthSolutionsForYou.com You have the right to rescind within 72 hours any agreement to invest in services that are performed the same day in addition to advertised free services.

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CONTENTS

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JANUARY 2021: FITNESS & WEIGHT LOSS

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Health&Wellness is a proud product of

FEATURES

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Physical Activity Offers Plenty of Benefits Exercising During a Pandemic How to Deal With Exercise Aches And Pains Physical Activity for All Finding a Fitness Routine You Love Hydrate! Hydrate! Hydrate!

COLUMNS 9 16 23

ELDER LAW: If They Say They're Okay, Check on Them Anyway!

INTEGRATIVE MEDICINE: Mindfulness and Exercise Are Good Medicine FAMILY DOC: Sleep On It: Get Your ZZZs For Good Health

DEPARTMENTS 20 24 28 31

Health&Wellness Magazine can be found in 20 central Kentucky counties and is distributed to over 90% of medical facilities, including chiroprator’s, eye doctor’s and dentist’s offices. You can also pick up your FREE copy of Health&Wellness at most grocery and convenience stores as well as many restaurants throughout Central KY.

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All rights reserved. Any reproduction of the material in this magazine in whole or in part without written prior consent is prohibited. Articles and other material in this magazine are not necessarily the views of Health&Wellness Magazine. Health&Wellness Magazine reserves the right to publish and edit, or not publish any material that is sent. Health&Wellness Magazine will not knowingly publish any advertisement which is illegal or misleading to its readers. The information in Health&Wellness should not be considered as a substitute for medical examination, diagnosis or treatment.

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FROM TANYA J. TYLER

EDITOR Dear Friends, I’m a big proponent of exercise. I haven’t always been that way.

I didn’t like taking gym in high school and college. But one year I began training for a marathon and I liked the changes in my endurance, outlook and weight so much I kept it up even after the race was over. (I did not win. Oh, well.) I’m looking forward to getting back out on the road this year after spending the second part of last year laid up with a broken leg. I always try to start my new regimen on New Year’s Day and track my daily progress

to see how far I get and to continually challenge myself. Why not make 2021 your year of moving and improving? You’ve got nothing to lose but some weight and some inhibitions, and lots to gain, including self-confidence, strength and endurance. Go for it!

Here’s to your health, Tanya

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PHYSICAL ACTIVITY OFFERS PLENTY OF BENEFITS SEDENTARY BEHAVIOR CAN BE DETRIMENTAL TO HEALTH

By Health & Wellness Staff Regular physical activity, such as walking, cycling, playing various sports or participating in other kinds of active recreation such as dancing and yoga, provides significant benefits for your health, says the World Health Organization (WHO).

These benefits include: • improved muscular fitness; • improved cardiorespiratory fitness (heart and lungs); • improved bone and functional health; • improved sleep; • reduced risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast and colon cancer) and depression; and • maintenance of a healthy body weight.

Some physical activity is better than none.

The WHO recommends at least 60 minutes of moderate- to vigorous-intensity physical activity every day.

There are numerous simple ways you can incorporate more activity throughout your day: • Take the stairs instead of the elevator, even if it’s just one flight.

• Park farther away from the front door in the grocery story parking lot.

• When you’re watching TV, get up and move during commercials – march in place or do jumping jacks.

• When you’re talking on the phone, walk around your home.

• Do simple stretches, lunges and squats when you’re waiting for food to finish cooking.

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• Dance to your favorite music.

• Take a walk at lunch.

• Follow Steve Jobs’ example: Have walking meetings instead of sitting around the table in a board (bored) room.

• Play with your pets and children.

• Take up gardening.

• Clean your bedroom, kitchen or bathroom.

Vacuum vigorously!

What happens when you slack on physical activity? People who are insufficiently active have a 20-percent to 30-percent increased risk of death compared to people who are sufficiently active.

Sedentary behavior can also: • cause weight gain; • impair cardiometabolic health; and • increase susceptibility to falls and subsequent injuries (hip fractures, etc.).

Increased levels of physical inactivity have negative impacts on health systems, the environment, economic development, community well-being and quality of life as well. According to WHO, more than a quarter of the world’s adult population (1.4 billion people) are insufficiently active. The numbers are even starker for children and adolescents.

Levels of inactivity are twice as high in highincome countries when compared to lowincome countries. Low or decreasing physical activity levels often correspond with a high or rising gross national product. There has been no improvement in global levels of physical activity since 2001.

Make a difference in your life – and in the world! Get out there and move.

Try cleaning your bathroom vigorously as exercise. Bonus: a sparkling shine!

Sources: Lifehack (www.lifehack.org) | Life Optimizer (www.lifeoptimizer.org) | Nerd Fitness (www.nerdfitness.com) | World Health Organization (www.who.int)

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EXERCISING DURING A PANDEMIC

By Health & Wellness Staff

Even though we have been quarantining and practicing social distancing during the ongoing pandemic, it’s still important to keep active. But what can you do when gyms are closed and masks are mandated whenever you’re outside? Here are some ways you can continue exercising at home during COVID-19.

• Try to find inspiring exercise videos on YouTube or a streaming TV service.

• Many new, and often free, classes have been online posted to support people

in their fitness pursuits during the pandemic. You may be more motivated to try something new if you’re alone and no one else is watching you. This is the perfect time to experiment with a new form of exercise.

• Work out with free weights.

• Put your workouts on your daily schedule.

• Choose a time that will work best for you. Some people are more energetic in the morning, while others prefer to end their day with a vigorous workout. Others like to break up their

For advertising information call 859.368.0778 or email brian@rockpointpublishing.com | January 2021

• If you have the space, designate an area of your home as your gym. Keep your equipment handy there.

• Doing household chores counts as exercise.

• If you are able to get outside, wear a mask and maintain a safe distance from others. Run, walk or bike in areas or at times where there aren’t many other people around (you probably won’t need to wear a mask if no one is nearby).

EVEN A SMALL AMOUNT OF ACTIVITY CAN MAKE A BIG DIFFERENCE.

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• It is recommended you perform low- to moderate-intensity exercise rather than vigorous exercise while wearing a mask.

This is because of the decreased airflow the mask allows through, which can affect breathing and your ability to properly regulate your body temperature.

Even a small amount of activity can make a big difference – doing laps around your living room or walking up and down the stairs.

Exercise will help you feel better about yourself and may help you get more restful sleep. It may help you deal with the depression, anxiety and stress that are related to the challenges of the pandemic. The healthy habits you create now can help you stay healthier and happier if you keep it up once the pandemic is over.

Sources:

• Help Guide (www.helpguide.org) • Mayo Clinic Health System (www.mayoclinichealthsystem.org)

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day with a workout session – it reinvigorates them when their energy starts to flag in the afternoon.

• Set specific goals, such as “Walk 30 minutes a day Monday, Wednesday, Friday.”

Get a fitness tracker to help you record your progress.

There are many fitness tracker apps available for your smart phone. Tracking your progress can provide a sense of accomplishment and encourage you to keep challenging yourself.

• Do you like having a workout buddy? You can still keep in touch by setting up regular times to exercise together following social distancing

guidelines. You could do a video call to encourage each other or watch the same exercise video at the same time and report back to one another.

• If you’re just beginning an exercise program, start slowly and give your muscles and joints time to adapt to the new activity. Always seek your physician’s advice if you have any underlying health conditions.

• Although you may be working out at home, you still need to make sure your workout gear and your equipment are in good shape.

• Treadmills, ellipticals and stationary bicycles are good indoor exercise options.

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ATTORNEYS AND ADVOCATES

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Elder Law.

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IF THE Y SAY THE Y ’RE OK AY,

CHECK ON THEM ANYWAY!

By Mikel D. McKinley, Attorney Whenever seniors are asked about their primary concerns as they age, the most common answer relates to financial concerns. Once you’ve lived long enough that you can’t die young, you start to worry about living too long – specifically about outliving your resources. An answer that is almost as common, and closely related, is the concern about being a burden to children and/or grandchildren.

One of the scariest parts of aging is the idea you might lose your independence. Aside from the humiliation that comes from having to rely on loved ones for basic daily activities such as bathing and using the bathroom, no one wants to feel like a burden. This common concern of seniors translates to seniors being less than honest with their children about how well they are doing.

When talking with my clients or their children, I like to use the analogy of the teenager being asked whether they have ever drank or smoked. The answer is almost always: “Of course not, I wouldn’t do that.” However, as everyone who has ever been a teenager can attest, we were not always honest with our parents. Likewise, our parents are not always honest with us when it comes to their wellbeing.

As a Life Care Planning Law Firm, our Elder Care Coordinator (ECC) makes many visits to the homes of our clients. What they find during those visits is often drastically different from what our clients’ children describe. Often our ECC finds Mom or Dad hasn’t bathed in a couple weeks or the house hasn’t been cleaned in quite a while. They sometimes even find Mom and Dad are suffering from malnutrition because they are unable to prepare healthy meals or even make it to the grocery store.

From the elder’s perspective, it’s easy to understand why they don’t tell the whole truth when asked about how they are doing. Most elders are afraid of having what little independence they have taken away from them. They also don’t want to worry their children and become a burden to them. Or they are in denial themselves about their actual condition.

My advice is to trust but verify. If Mom or Dad says they are doing great and don’t need a thing, go make sure. Drop by unannounced and see how they are really doing. Check for expired food in the fridge. Ask mom to prepare your favorite childhood meal to see if Seniors she can still cook. You might be surprised to find they aren’t doing as well as they led you to believe. don't want Another common problem occurs when Mom and to feel Dad are taking care of each other. That can be a lot like the “blind leading the blind.” If Mom is taking they're a care of Dad, what typically happens is they both burden on decline faster than they otherwise would. There is their loved about a 67-percent higher mortality rate for spouses taking care of sick spouses. Being a caregiver will ones. literally kill Mom or Dad. If during the holiday season you have noticed a decline in the health of either parent, you should reach out to our firm as soon as possible.

We take a wholistic approach to caring for our clients. We are concerned, primarily, with making sure they live the best life they can with the time they have left. This might mean helping them “age in place” or it might mean helping them find an assisted living facility where they could thrive. Every situation is different, and you will likely find the cost of getting help will be far less than the cost of doing it without help. This is one area of life where DIY is not recommended.

ABOUT Protecting Legacies and Empowering Elders | Phone: (1-888-9Legacy) or 1-888-953-4229 | Fax: 866-823-0490 Email: eldercare@eldercarelegacy.com | Hours of Operation: Mon–Thu 8:30am–4:30pm, Friday 8:30am–4:00pm, Sat–Sun Closed

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HOW TO DEAL WITH

EXERCISE ACHES AND PAINS

REMEMBER R.I.C.E.

By Health & Wellness Staff

Injuries can happen to anyone, whether you’re a professional athlete or a weekend warrior. Some common workout injuries include bruises, muscle pulls and sprains. Because of its complex structure and weight-bearing capacity, the knee is the most commonly injured joint. Signs of a sports injury include tenderness, inflammation or swelling. Fortunately, most sports injuries are minor and can be self-treated at home.

You can lower your risk of getting injured by taking some simple precautions before and after your workout. Warm up before you start each session by doing some easy dynamic stretches or jogging in place. You could also jump rope or ride an exercise bike before hitting the road if you’re going for a run. This will loosen up your muscles, joints and ligaments and help increase your heart rate gradually.

At the end of your workout, be sure to cool down and bring your heart rate back to normal. Walk and stretch for five to 10 minutes when you’re done – never just stop abruptly. Be sure to stay hydrated by drinking plenty of water before, during and after your exercise session.

If you do get hurt, remember RICE: rest, ice, compress, elevate. Nonsteroidal anti-inflammatory medications such as ibuprofen can help ease pain and inflammation. Until you are fully healed, don’t do the activity that triggered the injury.

If the injury does not improve within a week or gets worse, seek medical care. You should call a health professional right away if the injury causes severe pain or if you can’t place weight on the leg or foot.

After you have fully recovered from your injury, you can pick your workout schedule back up, but you shouldn’t return to the level of intensity you were at before the injury occurred. You will need to work back up to that level gradually.

If you push too hard and too fast, you may injure yourself again and have to start from square one.

It may be helpful to consult with a fitness trainer to help you design a workout specifically for you and your goals, whether that is to lose weight, run a marathon or just improve your overall health and wellness. The trainer will also show your proper form to optimize your workout. Some exercise injuries happen because people don’t know the proper way to use weights or other equipment, or they wear the wrong gear.

Be sure to check with your primary care physician before starting an exercise program. Start slowly and gradually, steadily building up the intensity, duration and frequency of your exercise regimen. Vary your exercises to prevent repetitiveuse injuries such as shin splints. For instance, you may run one day and lift weights another day. Incorporate a day or two of rest into your program as well to give your body a chance to recover between workouts.

Sources:

• Very Well Health (verywellhealth.com) • WebMD (www.webmd.com)

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THE WORLD HEALTH ORGANIZATION MAKES RECOMMENDATIONS FOR

PHYSICAL ACTIVITY FOR ALL

By Health & Wellness Staff

Fitness is for everyone: young people, old people, middle-aged people, even pregnant women. The World Health Organization (WHO) says up to 5 million deaths a year could be averted if the global population was more active. The WHO recently released guidelines on physical activity that emphasize everyone, regardless of age and/or ability, can and should be physically active. WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure.

Every type of movement counts.

The new guidelines recommend at least 150 to 300 minutes of moderate to vigorous aerobic activity per week for all adults, including people living with chronic conditions or disability.

Children and adolescents should aim for an average of 60 minutes per day. These demographic groups are particularly targeted because WHO statistics show one in four adults and four out of five adolescents do not get enough physical activity.

The guidelines encourage women to maintain regular physical activity throughout pregnancy and after delivery. Older adults (aged 65 years or older) are advised to add activities that emphasize balance and coordination as well as muscle strengthening to help prevent falls and improve health.

Regular physical activity is the key to preventing and helping manage heart disease, hypertension, type 2 diabetes and some types of cancer. It is also beneficial for reducing symptoms of depression and anxiety and cognitive decline and for improving memory and boosting brain health. Being physically active can actually add years to your life – and life to your years.

Especially now as we manage the constraints of the COVID19 pandemic, it is important to keep moving. Physical activity takes many forms – not just the regular exercises such as walking, jogging, swimming or cycling, but also dancing, playing, gardening and cleaning. Physical activity of any type and any duration can improve health and well-being. If you spend a lot of time sitting, whether at work or school, you should do more physical activity to counter the harmful effects of sedentary behavior.

EVERY TYPE OF MOVEMENT COUNTS.

January 2021

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WHO OFFER THESE GUIDELINES FOR DIFFERENT AGE GROUPS AND SPECIFIC POPULATION GROUPS FOR HOW MUCH PHYSICAL ACTIVITY IS NEEDED FOR GOOD HEALTH: For children under 5 years old: In a 24-hour day, infants (less than 1 year old) should be physically active several times a day in a variety of ways, particularly through interactive floor-based play. Try not to restrain children of this age in strollers, high chairs or carriers for more than one hour at a time. WHO also recommends plenty of good-quality sleep (14 to 17 hours for babies up to 3 months old and 12 to 16 hours for those four to 11 months old). Sedentary screen time is not recommended.

Children and adolescents aged 5-17 years old: Those in this group should do an average of 60 minutes per day of moderate-to-vigorous intensity exercise, mostly aerobic physical activity. For this group, sedentary screen time should be limited.

Adults aged 18-64 years old: If you fall into this category, try to do at least 150 to 300 minutes of moderate-intensity aerobic physical activity or at least 75 to 150 minutes of vigorous-intensity aerobic physical activity. You will also want to incorporate muscle-strengthening activities two or more days a week to get additional health benefits. And as with the other groups, limit your sedentary screen time.

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Adults aged 65 years and older: The recommendations for this group are the same as for the above group, although older adults should do multicomponent physical activities that emphasize balance and strength training.

Pregnant and postpartum women: All pregnant and postpartum women without contraindication should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, incorporating a variety of aerobic and muscle-strengthening activities. Again, limit the amount of time spent being sedentary.

Use these guidelines as a challenge to see if you can do a little more than recommended as your fitness levels improve (and they will, if you keep it up). As always, before starting any exercise program, especially if you’ve been a couch potato, talk to your primary health care provider.

Source: World Health Organization (www.who.int)

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GET BACK IN THE GAME UK HEALTHCARE SPORTS MEDICINE Whatever your sport or recreational activity, you can suffer a sports injury as a result of overuse or trauma. If that happens, our team of progressive health professionals at UK Sports Medicine can provide effective treatment and rehabilitation.

We bring together a multidisciplinary team of sports medicine professionals to provide you with a physician-directed program of treatment, rehabilitation and conditioning. We offer the state’s largest group of fellowship-trained sports medicine physicians.

Orthopaedic surgeons Nationally and internationally recognized for their progressive technique in reconstructive procedures to repair joints, our orthopaedic surgeons are also on the leading edge in their use of other surgical techniques in sports medicine.

This includes meniscal transplantation, articular cartilage transplantation and other state-of-the-art arthroscopic procedures.

Our surgeons will perform any needed surgery and be involved, along with your primary care physician, in your follow-up care. We also help you recover from less serious injuries that may not require surgery. Our clinic has physicians who can provide comprehensive care for a wide variety of sports-related injuries, especially those related to overuse. Whether you have injuries related to the back, shoulder, knee, ankle or wrist, we can help you return to competition or your active lifestyle.

Certified athletic trainers Our athletic trainers, licensed by the Kentucky Board of Medical Licensure and nationally certified by the National Athletic Trainers Association Board of Certification, are responsible for the care, prevention, evaluation and treatment of all athletic injuries.

They provide medical services through our outreach program in local and regional high schools and colleges and at community athletic events.

Physical therapists Licensed by the Kentucky State Board of Physical Therapy, our physical therapists perform thorough evaluations for patients with orthopaedic injuries.

Our therapists then develop an individualized plan of treatment and rehabilitation depending on the injury and the particular sport or activity. Progressive techniques are used to ensure the safest and most efficient rehabilitation possible. Our physical therapists take patients on a walk-in basis from the UK Sports Medicine physicians and also evaluate patients who have been referred by other physicians.

Your treatment Your rehabilitation and conditioning program will be designed to improve range of motion, flexibility, strength and balance that may have been diminished because of injury. You will work one-on-one with a physical therapist or certified athletic trainer to obtain the maximum benefit from your treatment.

You will benefit from a vast array of state-of-theart equipment and techniques designed to help you return to your pre-injury level of fitness as quickly as possible. Because we also want you to avoid future injuries if possible, your treatment will include injury prevention education.

Your first visit In your first visit, the nature and extent of your injury will be evaluated. With assistance from other members of the UK Sports Medicine team, your physician will develop an individual plan of treatment for you. Your treatment plan will be tailored to your particular sport or activity.

Payment/Insurance Our services are covered by most major health insurance plans. Cash, checks and most major credit cards are also accepted.

Please call to check accepted payment methods before your visit.

Our location UK HealthCare – Turfland 2195 Harrodsburg Road Lexington, KY 40504

PRIMARY CARE SPORTS MEDICINE

Robert G. Hosey, MD Primary Care Sports Medicine

Kimberly Anne Kaiser, MD Primary Care Sports Medicine

M. Kyle Smoot, MD Primary Care Sports Medicine

SPORTS MEDICINE SURGEONS

Appointments and information Call: 859-218-3131 For more information, visit ukhealthcare.uky.edu/sports.

WALK-IN CLINIC

Mary Lloyd Ireland, MD Orthopaedic Surgeon

Darren L. Johnson, MD Orthopaedic Surgeon

Scott D. Mair, MD Orthopaedic Surgeon

Austin V. Stone, MD, PhD Orthopaedic Surgeon

No appointment needed.

Staffed by the same Sports Medicine providers who care for UK Athletes!

Hours Mon. – Fri., 7 – 8 a.m.

Ben Wilson, MD Orthopaedic Surgeon

UKurgentsports.com M21-0323

Team Physicians for the University of Kentucky, Eastern Kentucky University, Georgetown College, Kentucky State University and Morehead State University

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January 2021

Integrative Medicine.

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MIND FULN E S S & E X E R C IS E A RE

GOOD MEDICINE You have an internal pharmacy that is loaded with powerful medicine.

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ou may have recently made 2021 resolutions for positive health behavior change. Each new birthday and each new year often prompt us to take stock and vow to adopt healthy lifestyle habits of mind and body. Two of the most common promises I hear are to increase exercise/physical activity and learn to manage stress in a healthy way.

Although exercise and meditation are very different activities, research shows combining mindfulness meditation and physical activity can dramatically improve both your physical and emotional health.

What is MBSR? Mindfulness-based stress reduction (MBSR) is the gold-standard mindfulness course taught worldwide. The mindfulness skills taught in MBSR begin with quiet, meditative practices that help you “pay attention, on purpose, in the present moment, without judgment,” a definition offered by Jon Kabat-Zinn, founder of MBSR. Additional skills include mindful eating, mindful walking and intentionally paying skillful attention to all ordinary daily activities, including physical activity. Over the eight-week course, you become increasingly aware and accepting of your immediate lived experience – physically, mentally and emotionally – and learn to make health-sustaining lifestyle choices.

Formal mindfulness practices include body-scan meditation, mindful yoga and breathing awareness. These are practiced during class and in daily home practice.

As you gain skill and confidence

in these formal practices, a subtle transformation often occurs. Your habitual, automatic reactions to events in your life begin to shift in the direction of wise, skillful responses. You begin to make healthier choices for your diet and exercise behaviors. You are more able to set realistic personal health goals and change your lifestyle from a growing internal motivation and self-confidence.

Mindful Physical Activity Research suggests a sedentary lifestyle increases your chance of heart disease, stroke, high blood pressure, obesity, diabetes and many other diseases of civilization.

Increasing physical activity can reduce your risk of these conditions as well as improve your emotional health and your life expectancy.

But staying committed to a regular physical activity program can be challenging. Mindfulness training can help you achieve your physical activity goals. You learn to bring moment-to-moment awareness to your level of commitment and to the barriers, long-standing habits and excuses that get in your way.

You also learn to really pay attention to all the physical, mental and emotional experiences associated with physical activity itself.

Research has shown you don’t have to use contemplative, meditative practices to cultivate mindfulness. You can also use dynamic, aerobic activity such as walking and running. Like mindful yoga, aerobic activity leads to improved focus and present-moment awareness. Aerobic physical training also

leads to increased activity in brain areas associated with voluntary selfregulation of attention, a hallmark of mindfulness. Having cultivated this mindfulness skill in aerobic activity, it can then be transferred to other areas of life. It seems the naturally heightened awareness of physiological changes during aerobic activity (heart rate, breathing rate, body temperature, muscle and joint movement) trains the mind to pay attention under other life circumstances anywhere, anytime.

Combining Mindfulness Training and Aerobic Exercise Research has also shown symptoms of depression can be reduced dramatically by combining mindfulness training and aerobic exercise.

Thirty minutes of mindful awareness of the breath followed by 30 minutes of aerobic activity twice weekly for eight weeks was shown to reduce symptoms 40 percent in those suffering from depression.

Drug therapy for depression is costly, often associated with significant side effects and is often ineffective.

The self-empowerment of effective non-drug approaches has its own benefits in terms of self-esteem and overall sense of well-being.

If you consider yourself healthy, mindfulness and physical activity can help you stay that way. If you have chronic physical, mental or emotional conditions, you may benefit from mindfulness or physical activity or a combination of both.

Ask your health care provider for referrals to trusted consultants to help you incorporate these healthy lifestyle approaches into your selfcare and treatment plans.

Resources

• Mindfulness-based stress reduction (MBSR) offered at Mind Body Studio http://www.mindbodystudio. org/?page_id=1262 • Combining aerobic exercise and meditation reduces depression Psychology Today, Feb. 11, 2016 https://www.psychologytoday.com/ blog/the-athletes-way/201602/ combining-aerobic-exercise-andmeditation-reduces-depression • Aerobic exercise helps boost mindfulness, Pacific Standard, March 26, 2014 https://psmag.com/social-justice/ aerobic-exercise-helps-boostmindfulness-77463

About the Author Dr. John A. Patterson is past president of the Kentucky Academy of Family Physicians and is board certified in family medicine, integrative holistic medicine, mind-body medicine, yoga therapy, MindfulnessBased Stress Reduction (MBSR) and physician coaching. He is on the family practice faculty at the UK College of Medicine, Saybrook College of Integrative Medicine and Health Sciences (Pasadena, Calif.) and the Center for Mind Body Medicine (Washington, D.C.). He operates the Mind Body Studio in Lexington, where he offers mindfulness classes, coaching and integrative mind-body medicine consultations, focusing on burnout prevention and stress-related chronic disease. He can be reached through his Website at www.mindbodystudio.org.

ABOUT MIND BODY STUDIO Mind Body Studio

517 Southland Drive, Lexington • 859.373.0033 • www.mindbodystudio.org Offering integrative medicine consultations and experiential health and wellness education to help you mobilize your natural healing ability by integrating mind, body, spirit and our relationship with each other and the earth.

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Try a variety of fitness classes.

FINDING A

FITNESS ROUTINE YOU LOVE DISCOVER YOUR FITNESS PERSONALITY

By Michelle Chalkey Barichello Do you struggle to stick to an exercise plan? Maybe you start out with ambitious fitness goals, such as completing a half marathon or conquering CrossFit, but the fun stops once you’ve got your new running shoes and have stocked up on workout gear.

Starting a workout program is motivating and exciting, until all of a sudden ... it isn’t.

When you see a workout as hard work, it’s easy to lose momentum and eventually throw in the towel on fitness altogether.

What’s the key to making a fitness routine stick for good? It’s simple: If you want to make exercise a habit, you need to find the type of workout you enjoy. Here’s how to find the fitness routine you’ll jump out of bed for.

ROUTINE Continued on Page 18

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ROUTINE continued from Page 17

FIND YOUR FITNESS PERSONALITY Working out shouldn’t be a chore. If cardio and resistance training sound like a drag, you likely haven’t found the right fitness routine for you. Exercise isn’t one-size-fits-all; it’s different for everyone.

Ask yourself the following questions to figure out what types of exercise you might enjoy:

What makes you feel alive?

Whether it’s exercise-related or not, what lights you up every day? Think about that scene – are you inside or outdoors? Adjust your fitness routine to mirror the characteristics of your happy place.

What sport do you enjoy playing the most?

Is there something you were good at in high school or even grade school? Adults can easily lose sight of their youthful athleticism, but playing sports is a good way to stay active and social. Check around your city for recreational sports leagues.

Do you like exercising alone or with others?

Think about your favorite workouts in the past. Were they in a group fitness class? Was it a solo run or a power walk with your best friend? Exercise can act dually as a social hour or give you the alone time you need, whichever you prefer.

What kind of music inspires you?

If you like upbeat, poppy tunes, you might do well with a spin or aerobics class where the blaring music generates the group’s energy. On the flip side, softer music makes a great background for a yoga class, nature hike or long walk.

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TIPS FOR FINDING YOUR IDEAL WORKOUT Now that you have established some preferences when approaching exercise, you can understand what motivates you and holds your interest best. With those insights in mind, try some of the following ideas to find the fitness routine you love:

Try a variety of fitness classes.

Spin, yoga, tai chi, pilates, zumba – the list of group fitness classes is endless. Try as many as you can and stick with the ones you like.

Mixing up your class schedule is a great way to keep your workout routine fresh and exciting.

Let go of external pressure.

Just because half-marathons, triathlons and CrossFit are trendy doesn’t mean they’re for you. You don’t need to prove anything to anyone by mastering a certain exercise.

You are the one who reaps the rewards, so it has to be something that works for you.

Think outside the box.

If you dread long-distance running or weightlifting, there are plenty of other ways to get in your cardio and resistance training. Try rollerblading, trampolining, kickboxing, swimming, ballroom dance – there are no limits.

Make it convenient.

It’s easier to stick to a fitness routine if you are realistic about what you can fit in your schedule. You don’t need to invest hours of your day to reap the benefits of physical activity. Find a time frame that makes sense for you, even if it’s only 10 minutes a day.

These tips will help you find a physical activity that takes the work out of working out for you. By implementing exercises that bring you joy, fitness will become a fun part of your life that you couldn’t imagine living without.

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It’s a FREE service I have firsthand knowledge of all senior living communities in Lexington and surrounding areas I can save you a lot of time and frustration

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Local Senior Living Placement Service *No Medicaid or Subsidized Housing

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January 2021

events january JANUARY 2021

ongoing Daily

Centered Community Space Centered Studio at 309 N. Ashland Ave. Suite 180 in Lexington has a community space where we welcome community groups to gather at no cost. Get in touch with Centered to arrange this for your group. 859-721-1841

Mondays

Post-partum Support Group with Sarah Wylie Van Meter Every Monday at 11:00am Attending this group will give birth parents a time and safe place to feel supported and be in community during their postpartum time journeys. Those who join will be in attendance to each other and to themselves as we exchange ways to care for our own bodies, our emotions, our babies, and our partnerships. Babies of all ages and stages are welcome. Come with or without your baby/babies and don’t fret if you arrive late.

Donations-based class. Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington.

Mondays

Mindfulness Meditation with Brent Oliver Every Monday 8:00pm-9:00pm at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. Mindfulness Meditation is a welcoming meditation community open to everyone. We define mindfulness as concentration power, sensory clarity, and equanimity all working together.

Donations-based class.

Tuesday/Friday Gentle Community Yoga w/ Lauren Higdon & Terry Fister

Every Tuesday and Friday at 10:30am-11:30am at Centered Studio, 309 N. Ashland Ave. Suite 180 in Lexington. This weekly restorative class integrates gentle yoga, breathing techniques, meditation and wellness tips for all ages and levels of physical condition. Classes may include chair yoga, restorative, yin yoga, tai chi, and more. Perfect for beginners as well as experienced yogis! Donations-based class.

lace up!

Check out our online race calendar, featuring hundreds of local running events every month:

www.healthandwellnessmagazine.com

January 12 – April 20 Norton Sports Health Kentucky Derby Festival Training Program

The Norton Sports Health Kentucky Derby Festival Training Program is a FREE 15-week program designed for runners and walkers of all experience levels. The training will be conducted virtually this year with weekly training talks and tips, nutritional information, and weekly runs conducted individually.

The first 800 to register for the Norton Sports Health Training Program, and the Kentucky Derby Festival mini or Marathon, will receive a FREE Tech Shirt. Visit the Race Running Calendar at healthandwellnessmagazine.com for details.

December–Mid-January Unified Trust Company Ice Rink at Triangle Park Triangle Park is transformed into a winter wonderland from midNovember through the beginning of January. Perfect for a family outing or date night. $15 for 60 minutes on the ice, includes skate rental. All persons are strongly advised to avoid visiting the Venue with any personal notice or sign of illness or symptom of COVID-19. For more information on COVID-19 precautions and ice skating hours, please visit https://www.downtownlex.com/ signature-events/ice-rink-at-triangle-park/.

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SLEEP ON IT:

GE T YOUR ZZZ S FOR GOOD HEALTH

WHEN YOU SLEEP, YOUR BODY AND BRAIN ARE REPAIRING AND RESTORING DIFFERENT SYSTEMS.

C

an sleep have an impact on your health and wellness?

Indeed it can. According to the U.S. Department of Health and Human Services, getting enough good-quality sleep can help protect your mental and physical health and quality of life.

Reducing sleep by just two or three hours per night can have dramatic health consequences. Getting too little sleep puts you at risk for several chronic health problems, including diabetes, heart disease, obesity and hypertension. Sleep deprivation also affects your mood, productivity and learning capabilities. You may have trouble making decisions, solving problems and controlling emotions if you are sleep deprived.

Driving drowsy is a serious problem, on a par with drunk driving; it is estimated to be a factor in about 100,000 car accidents each year, resulting in about 1,500 deaths. Sleep deficiency also has been linked to depression and suicide.

When you sleep, your body and brain are repairing and restoring different systems, including your cardiovascular and immune systems.

In particular, the brain forms new pathways to help you learn and remember information. For children and teens, sleep helps support their growth and development. Although sleep needs vary from person to person, experts with the American Academy of Sleep Medicine recommend infants aged 4 to 12 months sleep 12 to 16 hours a day (including naps); children aged 3 to 5 years should sleep 10 to 13 hours a day (including naps); teens aged 13 to 18 years should sleep eight to 10 hours a day; and adults over age 18 years should sleep seven to eight hours a day.

Make getting enough sleep a priority. Go to bed and wake up at the same time every day, even on weekends. Staying up late and sleeping in

late on weekends can disrupt the body’s internal sleep-wake cycle. Don’t exercise and don’t eat heavy foods prior to going to bed. Also, avoid the stimulants nicotine and caffeine (including soda, coffee, tea and chocolate) in late evening. As well, don’t drink alcohol before turning in. Take a warm shower or bath or practice relaxation techniques. Put away your phone and turn off the TV and computer – their lights tell the brain to stay alert and awake.

Make your bedroom inviting. Use soft, warm sheets and supportive pillows and mattresses. Don’t lie in bed watching TV; the light, motions and sounds will keep you awake or even prevent you from having the deep, restful sleep your body needs. Keep the bedroom temperature moderate – not too hot, not too cold. And keep it dark.

Daytime naps can sometimes give you a boost in alertness and performance, as long as they are 20 minutes long or less. But if you have trouble falling asleep at night, limit your naps.

If you’re worried about your sleep habits, write down how much you sleep each night, how rested you feel in the morning and how sleepy you feel during the day. Show the results to your doctor and talk about how you can improve your sleep.

About the Author

A native of Ashland, KY, Dr. Henkel graduated from Transylvania University and the University of Kentucky College of Medicine. She joined Family Practice Associates of Lexington in 1996. Dr. Henkel’s goal as your family doctor is “to help you and your family maintain outstanding health and lead full, eventful lives.”

ABOUT FAMILY PRACTICE ASSOCIATES OF LEXINGTON TWO LOCATIONS: 1775 Alysheba Way, Ste. 201 and 615 East Brannon Road, Ste. 100 • 859.278.5007 • www.fpalex.com Proudly serving Kentucky for over 35 years, Family Practice Associates of Lexington is a group of primary care providers who are dedicated to giving family-centered care from birth to later years.

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pet health

WINTER AND YOUR PETS KEEP THEM WARM AND SAFE

W

ith the onset of winter, remember cold weather poses serious threats to your pets’ health. Odds are your pet will be spending more time inside during the winter, so it’s a good time to make sure your house and family are properly prepared.

Winter Wellness Get Your Check-Ups: Cold weather may worsen some medical conditions such as arthritis. Many vets encourage you to get your pet examined by a veterinarian at least once a year. This is as good a time as any to get him/her checked out to make sure they are ready and healthy for the coming cold weather.

Think Like Your Pet: Just like people, pets’ cold tolerance can vary from animal to animal, based on their coat, body fat stores, activity level and health. Be aware of your pet’s tolerance for cold weather and adjust accordingly.

Other Precautions: Just like us, older pets may have more difficulty walking on snow and ice and may be more prone to slipping and falling. Long-haired or thick-coated dogs tend to be more coldtolerant, but they are still at risk in cold weather.

The opposite is true: Short-haired pets feel the cold faster because they have less protection, and short-legged pets may become cold faster because their bellies and bodies are more likely to come into contact with snow-covered ground.

Give Your Pets Choices for Sleeping: Just like you, pets prefer comfortable sleeping places and may change their location based on their need for more or less warmth. Give them some safe options to allow them to vary their sleeping place to adjust to their needs. If they are avoiding a space to sleep, it may not be comfortable or warm.

Stay Inside: Cats and dogs should be kept inside during cold weather. It’s a common belief that dogs and cats are more resistant to cold weather than people because of their fur, but it’s untrue. Cats and dogs are can suffer from frostbite and hypothermia just like people do and should be kept inside as much as possible. Yes, longer-haired and thick-coated dog breeds, such as huskies and other dogs, are bred for colder climates and are more tolerant of cold weather, but no pet should be left outside for long periods in below-freezing weather.

Watch the Wind Chill: No matter what the temperature is, wind chill can threaten a pet’s life. Exposed skin on noses, ears and paw pads are at risk for frostbite and hypothermia during extreme cold snaps. For this reason, short-haired dogs often feel more comfortable wearing a sweater, even during short walks.

Foot Care: Rock salt and other chemicals used to melt snow and ice can irritate the pads of your pet’s feet. Wipe all paws with a damp towel after going for walk before your pet licks them and irritates their mouth. Dogs are at particular risk of salt poisoning in winter due to the rock salt used in many areas, often when licking it from their paws after a walk. Store de-icing salt in a safe place. If your dog ingests rock salt, call a veterinarian immediately.

Cats and dogs should be kept inside during cold weather.

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Poisoning Possibilities: Antifreeze is a deadly poison, but it has a sweet taste that may attract animals and children. Wipe up any antifreeze spills immediately and keep it, like all household chemicals, out of reach.

NO CHRISTMAS VACATION MOMENTS: Because your pet will be spending more time inside during the winter, it’s a good idea to make sure your house is properly pet proofed. We all remember the cat in the movie “National Lampoon’s Christmas Vacation.” Let’s avoid this.

Use space heaters with caution around pets; they can knock them over and start fires or chew cords and get electrocuted.

Keep Christmas lights up and decorations away from your pet; they look like toys to chew.

Avoid Ice: Finally, we encourage you, when walking your dog, stay away from ice. You do not know if the ice will support your dog’s weight, and if your dog breaks through or slips on the ice, it could be dangerous. If you cannot walk on it, they cannot walk on it. Their joints are prone to injury like yours.

Information in this article is courtesy of:

• American Veterinary Medicine Association • ASPCA • Humane Society of the United States

HYDRATE! HYDRATE! HYDRATE! You shouldn’t wait until you feel thirsty before you start drinking.

By Health & Wellness Staff One of the most important things you should do before, during and after exercising is to hydrate. Drinking water – whether you’re working out in the heat of summer or cool of winter – helps keep your muscles working. It helps you avoid fatigue and prolongs endurance. It helps replace the fluid you lose as sweat when you exercise. Staying hydrated will help you maintain your body temperature and keep you from overheating.

A good rule of thumb is to drink about 2 cups of fluid before starting an activity,

whether it’s walking, running, biking or tennis – indoors or outside. While participating in your exercise session, try to drink four to six ounces of water every 15 to 20 minutes.

Find a water bottle you like. Fill it up at the beginning of your day and drink from it regularly. If you don’t like the non-taste of water, infuse it with slices of fruit (lime, lemon, orange) or a sprig of mint.

Water is the best beverage for hydration. However, if you sweat a lot or if you participate in longer, more intense periods of exertion such as marathon training, you may want to drink a sports drink such as

Gatorade or Powerade to replace the electrolytes and other minerals you lose when you sweat. Sports drinks are designed to rapidly replace fluids and increase the sugar (glucose) circulating in your blood for an energy boost. Carbonated drinks (sodas) are not good choices because they often contain caffeine, which acts as a diuretic and causes you to lose more fluids. These types of drinks can also cause stomach cramps. Besides, you don’t need the extra (empty) calories unless you’re trying to gain weight.

Staying hydrated helps prevent a decline in performance (strength, power, aerobic

January 2021

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Water is the best beverage for hydration.

capacity, anaerobic capacity) during exercise. Keeping your body hydrated helps the heart more easily pump blood through the blood vessels to the muscles, thus enabling the muscles to work more efficiently. While drinking lots of water is good, too much water can lead to hyponatremia, when excess water in the body dilutes the sodium content of the blood.

How can you tell you’re dehydrated?

If you feel thirsty, you are already getting

dehydrated. So you shouldn’t wait until you feel thirsty before you start drinking.

Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke. Your urine is a good indication of whether you’re hydrated or not.

Pale, clear urine means you’re well hydrated.

Dark urine means you need to drink more fluids – specifically water. The pinch test is another easy way to check your hydration

level. Pinch the skin on the back of your hand and hold it for a few seconds. If the skin takes a while to return to its normal position when you let go, you may be dehydrated.

Feeling dizzy or lightheaded is another sign of dehydration. Stop and rest if you encounter this symptom.

Weigh yourself before and after exercise to see how much you’ve lost through perspiration. The rule of thumb is to drink a pint of water for every pound of sweat you lose.

Sources: American Heart Association www.heart.org | Greatist (wwwgreatist.com) | Scientific American (www.scientificamerican.org) Share Care (www.sharecare.com) | WebMD (www.webmdd.com)

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B E A U T Y Keep your home (and yourself) cool and freshsmelling with this Indian grass

VETIVER

By Tanya Tyler, Editor Health&Wellness Vetiver is an Indian grass closely related to other fragrant grasses such as lemongrass and citronella. (Vetiver in Tamil means cut root.) Although it originates in India, vetiver is also cultivated successfully in other tropical regions such as Haiti and Indonesia. China is another major producer of vetiver.

Vetiver can grow as high as 5 feet tall.

Unlike most grasses, which create matlike root systems that spread horizontally, vetiver’s roots grow downward. And they grow far – almost to 13 feet, deeper even than some tree roots. Shoots that spring from the underground crown help make the

plant resistant to frost and wildfire. It is also very drought tolerant. It is a good protector against soil erosion and combats pests such as ticks and weeds. The strength of its root system makes vetiver an efficient stabilizing hedge for stream banks and rice paddies. The roots bind to the soil and do not dislodge.

In Western India, vetiver is planted along railway embankments to prevent mudslides and rock falls. A recent study discovered the plant can grow in fuel-contaminated soil and, what’s more, clean that soil.

While vetiver is mainly used as animal feed, it is also cultivated for the fragrant essential oil distilled from its roots. This oil is amazingly prolific. It is used in cosmetics, perfume (more commonly in fragrances for men), soap, skin care and aromatherapy.

Its antiseptic properties make it valuable

for treating acne and sores. Also known as khus, vetiver is used as a flavoring agent.

Like its close relative, sorghum, it is used as a sweetener. Khus syrup is made by adding khus essence to sugar, water and citric acid syrup. The concoction is used to flavor milkshakes and yogurt drinks. It is also used in ice cream.

Vetiver has been an important ingredient in traditional medicine in countries such as India and Thailand and countries in West Africa because of its anti-inflammatory properties. It has been shown to improve alertness and brain function. This may make it viable for people who have ADHD, but more studies about this affect need to be conducted. Health Line says using vetiver oil in a diffuser while you sleep could help improve your breathing patterns.

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Be one of the first residents to move in and enjoy a customized package that includes: 24 month rate lock $500 moving allowance month two Inhaling the scent of the oil seems to help those who experience anxiety become more relaxed (this benefit is still being studied). Vetiver essential oil carries little risk of toxicity.

Vetiver plays a unique role in keeping people in India cool in the summer. Mats are made by weaving vetiver roots and binding them with ropes or cords.

Then the mats are hung in a doorway, and residents keep them moist by spraying them with water. This serves a double duty: They cool the passing air and emit a fresh aroma, too. Vetiver grass has other household uses: It is used to thatch roofs and in brick making. It can also be transformed into strings and ropes. Some people use it ornamentally, planting it to display its light purple flowers. Vetiver is very versatile!

Sources:

• Health Line (www.healthline.com)

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A new, free issue of Health&Wellness Magazine hits stands in Central Kentucky on the last Friday of every month. Be on the lookout for these upcoming 2021 featured topics:

FEBRUARY Mental Health

MARCH

Senior Health

APRIL

Women’s Health

MAY

Nutrition and Diet

JUNE

Pet Health

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Scientists Develop ‘Ink’ to Produce Food Via 3D Printing A group of researchers believe they have come a step closer to the mass industrialization of 3D printed food. The team at the University of São Paulo’s Luiz de Queiroz College of Agriculture (ESALQ-USP) in Brazil, in partnership with colleagues in France at Nantes Atlantic College of Veterinary Medicine, Food Science and Engineering and the National Institute for Research on Agriculture, Food and Environment have developed hydrogels that act as “ink.” “In the past few years we’ve developed different technologies to modify starch and obtain gels with ideal characteristics for use as ‘ink’ to produce food by 3D printing,” said Pedro Esteves Duarte Augusto, a professor at ESALQ-USP and principal investigator for the project. The first gels produced by the researchers were based on cassava starch. By varying aspects of the process, the researchers obtained gels with different properties to find the right consistency for use in 3D printing.

Is Pretty Food Healthier For You? Consumers appear to be under the impression that pretty food is healthier than other food. It’s a mistake the food industry, advertisers and restaurants count on to promote products. Researchers at the University of Southern California (USC) recently published a study in the Journal of Marketing that employed social science and psychology to unravel the complexity of how perceptions of beauty drive our appetite and spending decisions. “Marketers frequently style food to look pretty,” said Linda Hagen, the study’s lead author and an assistant professor of marketing at the USC Marshall School of Business. “People associate aesthetic beauty with nature and natural things, which transfers to perceptions that pretty food is healthy food, but people are often misled by the prettiness of food that’s not very good for you.” Consumers see almost 7,000 food and restaurant ads annually – about 19 per day. Advertisers employ teams of food stylists and digital tools to render food irresistible. Hagen examined how classical aesthetics used in food presentation skews perception. Moreover, previous neuroscience research suggests viewing delectable food images activates the brain’s gustatory cortex, essentially simulating the food’s pleasurable taste. In a series of experiments involving 4,300 subjects, the researcher asked people to examine photos of food as well as actual samples of food, then evaluate the displays as healthy or unhealthy and processed or unprocessed. Overwhelmingly, both men and women reported pretty food was healthier.

Source: University of Southern California (www.usc.edu)

Source: www.newfoodmagazine.com

FDA Updates Food Label The U.S. Food and Drug Administration (FDA) has updated the nutrition facts label on packaged foods and drinks. This is the first major update to the label in over 20 years. The refreshed design and updated information will make it easier for consumers to make informed food choices that contribute to lifelong healthy eating habits, the FDA says. The serving size and calories now appear in larger, bold font. Some serving sizes (which are not recommendations for how much to eat) have been updated.

Added sugars, vitamin D and potassium are now listed. Use the label to support your personal dietary needs. Choose foods that contain more of the nutrients you want to get more of and less of the nutrients you may want to limit. The FDA says choosing healthier foods and beverages can help reduce the risk of developing some health conditions, such as high blood pressure, cardiovascular disease, osteoporosis and anemia.

Source: U.S. Food and Drug Administration (www.fda.gov)

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