BE HEALTHY BE FIT Wednesday, July 26, 2017
WHAT’S INSIDE HOW TO IMPROVE FLEXIBILITY FINDING RELIEF FROM DIGESTIVE DAIRY DISORDERS SIMPLE AND NATURAL WAYS TO LOWER BLOOD PRESSURE & MORE!
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Be Healthy, Be Fit • The Shoppers Weekly Papers
July 26, 2017
How To Improve
I
flexibility
mproving flexibility is a goal for many athletes, whether they’re daily exercise devotees or weekend warriors. Taking steps to improve and maintain flexibility has numerous benefits that can pay dividends for athletes of all ages. According to the Harvard Medical School, well-stretched muscles more easily reach their full range of motion. That benefits athletes by improving their performance, and it can also improve daily life for nonathletes by making it easier to reach, bend or stoop to perform everyday tasks. As beneficial as being physically flexible can be, many people, no matter how hard they try, struggle to improve or maintain their flexibility. Fortunately, there are some ways that devoted men and women can improve their flexibility and enjoy all of the benefits that increased flexibility provides.
CHOOSE THE RIGHT ACTIVITIES. Harvard Medical School notes that activities that lengthen and stretch muscles can help active men and women reduce their risks for injury while potentially preventing back pain and issues that may affect their balance. When done correctly, yoga can improve balance and flexibility. In addition, numerous studies have linked yoga to additional health benefits, such as stress reduction, that can make people less tense, thereby improving their flexibility. DRINK MORE WATER. Drinking water helps to prevent tightness and muscle cramps. In fact, tightness or muscle cramps in the large muscles of the leg may be indicative of the early stages of dehydration. Drinking plain water is the most effective way to stay and remain hydrated. Don’t count coffee, tea or sports drinks as water, as such beverag-
es may contain caffeine. Caffeine is a diuretic, and while diuretics cause the increased passing of urine, they also decrease the amount of water that is absorbed by the kidneys, potentially contributing to dehydration. Drink plenty of water before, during and after workouts. START OVER AFTER AN EXTENDED BREAK. If it’s been awhile since you last worked out, resist the temptation to push yourself when returning to the gym. Depending on how long it’s been since you last exercised, you may need to start back at square one, which means reducing the amount of weight you lift and decreasing the resistance during cardiovascular exercises. Putting too much strain on muscles that have been sedentary for an extended period of time can cause aches, pains and even injury. Muscle tightness also may develop if you go too hard too quickly, greatly reducing flexibility. GET UP AND GO. Poor flexibility may be a byproduct of your lifestyle. Men and women who live sedentary lifestyles are less likely to enjoy the full range of motion from their muscles than those people who are more active. Get off the couch when spending time at home, and if you work in an office, take routine breaks to stand up and walk around. Poor flexibility can be painful and inconvenient, but there are many ways for men and women to improve their flexibility and, as a result, their quality of life. n
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
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Be Healthy, Be Fit • The Shoppers Weekly Papers
July 26, 2017
FINDING RELIEF FROM
DIGESTIVE DAIRY
DISORDERS
D
airy is sometimes misunderstood. While dairy has nutritional value, it may cause various health problems for those who have a dairy intolerance or allergy. As a result, individuals often have to discover acceptable alternatives to meet their nutritional needs.
Dairy Allergy vs. Lactose Intolerance
Dairy allergies and lactose intolerance are often thought to be the same thing. While each condition can produce a number of similar symptoms, their origins are quite different. According to the Center for Food Allergies, an allergy is an immune system response that results in inflammation and tissue damage. An allergy to dairy may cause an array of symptoms, from abdominal discomfort to ear infections to joint pain. Lactose intolerance is a deficiency in the enzyme lactase, states the IBS Treatment Center. Lactase is required to digest lactose, the sugar present in milk and dairy products. If a person has a lactose intolerance, symptoms may include bloating, pain and cramps, gas, and diar-
rhea, depending on how much lactase the body makes. Sometimes those who never had a problem with dairy products can develop lactose intolerance or a dairy sensitivity later in life. Because eliminating lactose from one’s diet will not treat a dairy allergy, thousands of people have to seek alternatives to the dairy products they enjoy. Dairy can be found in whey protein powder, milk, cheese, butter, casein protein, and even in soups, candy and breads. It’s important for all people to read product labels before buying foods, but especially important for those with dairy allergies to do so.
Dairy Alternatives
Acceptable dairy alternatives are introduced every day. Historically, many of these products are soy-based, but nowadays there are rice-, almond-, oat-, hazelnut-, and even coconutbased alternatives on the market. These
products are available as milks, butters, yogurts and cheeses. Some dairy alternatives have fewer calories and less saturated fats than dairy products, but they may not have as much protein as dairy. Therefore, beefing up protein consumption through other foods may be necessary (try quinoa cereal and cashew milk for breakfast). Also, look for dairy alternatives that have added calcium, especially if you get the bulk of your calcium from milk products. A newer dairy alternative is showing promise. While not high in calcium, hemp milk made from water and cannabis seeds is rich in heart-healthy omega3 fatty acids. Hemp milk is a good vegan source of protein. Hemp also doesn’t contain many complex sugars that can lead to stomach upset. Rest assured that hemp milk does not contain the psychoactive component of marijuana. Dairy allergies and lactose intolerance drive the evolving market for quality dairy alternatives. n
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
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July 26, 2017
treatments
Alzheimer's Disease continue to Evolve for
A
lzheimer’s disease is one of the most prevalent types of dementia in the world, affecting an estimated 35.6 million people all over the globe, and that number is expected to double in 20 years. The Alzheimer’s Foundation of America estimates that as many as 5.1 million Americans may be living with Alzheimer’s disease. Australian company Actinogen Medical says Alzheimer’s is Australia’s second biggest killer. According to a 2012 study commissioned by the Alzheimer’s Society of Canada, 747,000 Canadians were living with cognitive impairment, which included, but was not limited to, dementia. People with Alzheimer’s disease and other types of dementia may experience a decline in mental function severe enough to reduce their ability to perform everyday activities. Some of the cognitive functions that may be impaired include memory, communication and language, ability to pay attention, reasoning and judgement, emotional control, and social behavior. There is no cure for Alzheimer’s disease, nor is there an effective longterm way to prevent potential mental decline. However, that has not stopped scores of researchers and medical teams that continue to study the efficacy of different drugs and therapies. The following are some of the more promising options in the works. Leukine A safety trial on the drug Leukine already is underway at the Colorado University Anschutz Medical Campus. “We found so far that Leukine is safe in people with Alzheimer’s disease,” said Dr. Huntington Potter, the director of Alzheimer’s research at the university. “That means it doesn’t have the side effects that so many other Alzheimer’s drugs have had, which are swelling in the brain and bleeding into the brain.”
Leukine has been successful in removing the plaque or amyloid along the outside of nerve cells in the brain of mice. Researchers do not know the exact mechanism for removal, but the drug is working and working quickly. Leukine also may be helping the brain repair itself. The Alzheimer's Association has donated $1 million toward financing the costs of the next phase of this trial. Insulin Neurologists at Rush University Medical Center are testing a type of insulin that is inhaled through a nasal spray to see if it improves cognition and memory function in people with mild cognitive impairment. “There is growing evidence that insulin carries out multiple functions in the brain and that poor regulation of insulin may contribute to the development of Alzheimer’s disease,” said Dr. Neelum Aggarwal, a neurologist at Rush and the lead investigator of the study. The 18-month clinical trial will study the nasal spray versus a placebo in 275 adults between the ages of 55 and 85. Xanamem Australian researchers at Actinogen Medical have begun trials of a new drug called Xanamem. More than 170 patients with mild dementia in Australia, the United States and the United Kingdom will take part in the placebo-controlled 12-week trial. The medicine blocks the stress hormone cortisol in order to improve mental function for those with dementias. In 2015, an Edinburgh University study of mice showed reducing cortisol in the brain improved their memory and decreased the number of Alzheimer’sassociated amyloid plaques in the brain. Researchers continue to work as they seek a successful, long-term option for treating or preventing Alzheimer’s disease and other dementias. n
There is no cure for Alzheimer’s disease... However, that has not stopped scores of researchers and medical teams that continue to study the efficacy of different drugs and therapies.
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
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BE HEALTHY BE FIT MT. VERNON / BENTON AREA
July 26, 2017
The Shopper’s Weekly Inc. Located at 301 E. Broadway, P.O. Box 1223, Centralia Illinois 62801 Telephone (618)533-7283 • Fax (618)533-7284 email: info@theshoppersweekly.com • ads@theshoppersweekly.com website: theshoppersweekly.com Copyright ©2017 • All Rights Reserved.
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Healthy Delicious Foods, Nutrition and Breastfeeding Support are all available to qualifying area families. We are now accepting all eligible Salem and Centralia residents regardless of County lines. WIC Program
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July 26, 2017
Understanding, Preventing and
MANAGING OSTEOARTHRITIS
T
he most common chronic condition of the joints in both the United States and Canada, osteoarthritis affects roughly 30 million people in just those two countries
alone. While osteoarthritis, or OA, can affect people of all ages, it’s most common in men and women over the age of 65. Understanding osteoarthritis and how to prevent and manage the disease can help men and women over the age of 50 reduce their risk and live more comfortably even if they develop OA.
What is osteoarthritis? According to the Arthritis Foundation, healthy joints are covered by cartilage, a flexible connective tissue that covers the end of each bone. Cartilage facilitates motion of the joints and serves as a cushion between the bones. When a person has OA, cartilage breaks down, causing swelling and pain and affecting the mobility of the joint. Over time, OA can worsen and cause bones to break down and develop bone spurs, which form when bones meet each other in the joints. OA can even advance to a point where cartilage wears away and bone rubs against bone, creating even more pain while damaging the joints even further. What causes osteoarthritis? Once considered a byproduct of the
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
wear and tear the human body naturally endures over a lifetime, OA is now viewed as a disease, notes the AF. The following are some potential causes of OA. • Genes: The AF notes that certain genetic traits can increase a person’s likelihood of developing OA. Collagen is a protein that makes up cartilage, and, while rare, a genetic defect that affects the body’s production of cartilage can lead to OA occurring in people as young as 20 years old. Researchers have also noted that the gene FAAH is more commonly found in people with OA of the knee than in people who don’t have the disease. FAAH has been previously linked with pain sensitivity. • Weight: Being overweight increases a person’s risk for a host of ailments and diseases, and OA can be counted among them. Extra weight puts additional pressure on hips and
joints, and over time those extra pounds can cause cartilage to break down more quickly than it would if the body was not carrying extra weight. • Injury: Men and women who have suffered injuries to their joints may be at greater risk of developing OA than those with no such injury history. • Overuse: Overuse of joints, tendons and ligaments can accelerate the breakdown of cartilage and increase a person’s risk of developing OA. Cartilage also can break down more quickly in the bodies of athletes and people whose careers require them to stand for extended periods of time, bend over frequently and/or lift heavy items. • Preexisting conditions: Conditions such as rheumatoid arthritis, hemochromatosis and acromegaly may also contribute to the development of OA
among people diagnosed with such disorders. Prevention and management Men and women who maintain healthy weights and exercise regularly and appropriately may be able to prevent the onset of OA. Appropriate exercises include strength training that focuses on building muscles around the joints, even if those joints are already affected by OA. Strong muscles around the joints can reduce the pain associated with OA, while range-of-motion exercises can improve flexibility of the joints and reduce stiffness. Aerobic exercise also helps men and women maintain healthy weights while facilitating weight loss for those who are already overweight. n
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Aqua-Arthritis
We are proud to offer this program. Program participants are led by trained personnel through a series of specially designed exercises. It is not necessary to know how to swim or even get your hair wet to attend this class.
Water Exercise
A variety of water exercise and aquatic fitness classes are offered at the Centralia Recreation Complex. These classes are ongoing and do not require pre-registration. These programs are free to passholders and non-passholders may participate by paying an entrance fee into the complex.
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July 26, 2017
WHAT ARE BIOLOGIC MEDICINES?
A
relatively recent wave of medications has provided significant advances in treating a wide range of illnesses, particularly those that are linked to autoimmune dysfunction or chronic ailments. Many people may be prescribed a biologic response modifier medicine at some point in their lives, and those who understand when and why such medications are prescribed may find such knowledge calms their nerves and reduces any confusion they might have about their conditions.
What are biologic response modifiers?
Biologics are derived from animal products. First-generation biologic products included things like vaccines and blood components. However, a newer wave of biologic medicines has come to market over the last decade or so. These medications are manufactured through biotechnology and are complex proteins, sugars, nucleic acids, or a combination of these substances that are created from living cells. Cells may include yeast, bacteria or a widely used cell called CHO, which
originated from hamsters in China. The U.S. Food & Drug Administration says biologics are often at the forefront of biomedical research and are continually evolving.
Why biologics are different
Unlike traditional medicines, which are largely made from chemical components that follow a strict recipe for manufacture, many biologics are complex mixtures that are not easily replicated. According to the resource Everyday Health, when biologics are made, a specific gene is isolated and inserted into the host cell’s DNA, where it will become permanent. The cell follows the instructions of the gene and how it was programmed and becomes a specifically functioning cell. This one reprogrammed cell is combined with others that have been made the same way. The entire process of biologic manufacturing is complex, requiring stateof-the-art knowledge. It also requires entirely new biotechnology facilities and laboratories that employ top-notch scientists. These factors combine to contribute to the generally high price tag of biologic medications.
How biologics work
According to WebMD, biologics are designed to inhibit specific components of the immune system that may cause a symptom of a disease. For example, in the treatment of rheumatoid arthritis, the medication would suppress inflammation, which is a central feature of the disease. Biologics target specific parts of the immune system rather than broadly treating the body. Diseases that may be treated by biologics include rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis/psoriatic arthritis, multiple sclerosis, and even certain cancers.
Side effects of biologic medicines
Because most biologics are administered intravenously, injection-site irritation can be a common side effect. Biologics also carry a risk of infection. According to the Cochrane Database of Systematic Reviews, because biologics target the immune system, there is a risk for serious infection or disease. Biologic medicines continue to evolve and can be used to treat a variety of medical conditions for which no other treatments are available or effective. n
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
Simple and natural ways to lower blood pressure
H
igh blood pressure is a big problem. According to the U.S. Centers for Disease Control and Prevention, roughly one in three adults in the United States has high blood pressure. While such figures might be frightening, Johns Hopkins Medicine notes that there are some simple and natural ways for people to lower their high blood pressure. • OPT FOR HEART-HEALTHY FOODS. Instead of foods that are high in sodium, eat a diet that is rich in whole grains, fruits, vegetables, and lean proteins. Check labels before buying prepared foods at the grocery store, as many such foods are high in sodium. • LOOK FOR FOODS THAT CONTAIN
PROBIOTICS. Johns Hopkins Medicine notes that studies have linked foods that contain probiotics to healthy blood pressure. Probiotics are consumable live bacteria, and while studies regarding the relationship between probiotics and blood pressure are ongoing, researchers believe probiotics may produce chemicals that, when absorbed in the blood stream, may activate receptors in the blood vessels to lower blood pressure. • LOSE WEIGHT. People with high blood pressure who are carrying a few extra pounds should know that research indicates extra weight can cause injury to the heart. Dropping those pounds, especially through physical activity that can boost heart health, can help men and women lower their blood pressure. n
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We are your local community behavioral Healthcare Center, providing Evidenced Based Services for treatment of Mental Health and Substance Use needs. Serving our community since 1969. Continuing to provide individual, group and family counseling. In addition, offering Trauma Focused Treatment, enhanced care for children and adolescents including Infant Mental Health, and the ability to provide telehealth services. •Walk Ins Available •Same Day Appointments 315 Westgate Salem, IL 62881
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48 Years
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Reduce Kids' Risk Of Getting
Colds At School
S
chool-aged kids who catch colds or the flu from their classmates can quickly spread those colds to their family members, who then might spread the colds further when they go to work. Preventing the spread of colds and flu at school is a team effort that requires the assistance of not just parents, but also teachers and students. Still, parents might be the first line of defense when it comes to preventing the spread of cold and flu at school. According to the U.S. Centers for Disease Control and Prevention, more than 38 million school days are lost to the flu each year. Those
lost days can affect students who miss lesson plans, but also affect parents, who often must take days off from work to tend to their sick children. While there’s no way for parents to guarantee their children won’t catch a cold or the flu this school year, they can take various preventive measures to increase kids’ chances of staying healthy and achieving perfect attendance. • Make sure kids are immunized and that their immunizations are current. Vaccinations bolster kids' immune systems. That’s important, as kids’ immune systems are naturally less mature than adults’, making
them more vulnerable to germs and viruses. The CDC recommends that adults and children receive their flu vaccinations in October while noting that such vaccinations can be administered as late as January and still prove effective. The CDC also recommends that adults and children receive flu vaccinations each year. Additional vaccinations may not need to be administered as often, but parents should still ensure kids are up-to-date with their shots. • Make sure kids regularly wash their hands. Kids often catch colds by rubbing their hands that have been exposed to cold virus germs
July 26, 2017 on their noses or eyes. To prevent that, parents can teach kids to wash to their hands thoroughly, including scrubbing the backs of their hands, between their fingers and around their fingernails. Kids should know to wash their hands regularly, but especially after they use the bathroom and before they eat, drink or touch their mouths, noses or eyes. • Keep kids home when they are sick. Parents don’t want their children to miss school, but kids who are suffering from colds or flu should be kept home. This prevents the spread of colds and flu to classmates and teachers, and time to rest at home may help youngsters recover more quickly. • Teach kids to avoid common germ spots. Germs can be lurking anywhere, but some spots seem to make more welcome homes for germs than others. Studies have shown that kids were most likely to encounter germs in schools on water fountain spigots and on plastic cafeteria trays. Teach kids to never put their mouths on fountains and to avoid eating any food that might fall onto their trays in the cafeteria. School-aged children are susceptible to colds and flu when spending time in the classroom. But parents can reduce their youngsters’ cold and flu risk in various ways. n
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
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Be Healthy, Be Fit • The Shoppers Weekly Papers
July 26, 2017
COMMON ASTHMA TRIGGERS AND POTENTIAL CAUSES
A
sthma, a chronic lung disease that results in inflamed and narrowed air passages, affects millions of people around the world. The National Heart, Lung and Blood Institute (NHLBI) notes that more than 25 million people in the United States have asthma. Asthma is also prevalent in Canada, where the Asthma Society of Canada says more than three million people currently have asthma. When airways narrow and swell, they can produce extra mucus. Breathing becomes quite difficult when asthma is present. The Mayo Clinic says that asthma is just a minor nuisance for some people, while others may experience lifethreatening attacks. Recognizing potential triggers and avoiding them can help control symptoms. The changing of seasons can be a tricky time for asthma sufferers because of the increase in air irritants. Pollen and mold spores are known asthma triggers. Spring cleaning around the house also may trigger an attack if dust, pet dander or particles of cockroach waste are stirred up. People who are allergic to certain substances also may discover these same allergens can trigger asthma attacks. Irritants in the environment also can bring on such attacks. The Asthma & Allergy Foundation of America (AAFA) indicates that, while people may not be allergic to certain irritants, irritants can bother inflamed and sensitive airways. Cigarette smoke, wood fires, charcoal grills, smog, strong fumes, and chemicals also may trigger asthma attacks. People with asthma also must take care when exercising or when they develop respiratory illnesses. Exercise-induced bronchoconstriction can appear after several minutes of sustained exercise. The AAFA also notes that colds, flu and sinus infections are among the most common asthma triggers in children. Although many asthma triggers are known, researchers continue to explore what causes asthma. The NHLBI says that people may be more likely to develop asthma if: • They have atopy, an inherited tendency to develop allergies. • Their parents have asthma.
Various triggers can stir up asthma symptoms.
• They were exposed to certain respiratory infections during their childhood. • They had contact with allergens while their immune systems were developing. A theory known as the “hygiene hypothesis” suggests another potential cause for asthma. Researchers say that growing concerns with hygiene and sanitation have removed many of the types of environmental exposures that once helped children develop strong immune systems. As a result, an increased risk for atopy and asthma has surfaced. Asthma sufferers can try to avoid common triggers and may find that medication and other lifestyle changes can help control their symptoms. n
July 26, 2017
Be Healthy, Be Fit • The Shoppers Weekly Papers
How to
find time for
fitness
M
any adults admit to having little or no time to exercise, and statistics support the notion that men and women aren’t exercising enough. According to the National Center for Health Statistics, only 21% of adults ages 18 and older met the physical activity guidelines for aerobic and muscle-strengthening activity (The World Health Organization recom-
mends that healthy adults age 18 – 64 do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, while also performing muscle-strengthening activities involving the major muscle groups two days per week.) Commitments to work and family can make it hard
to find time to visit the gym or exercise at home. But the benefits of regular exercise are so substantial that even the busiest adults should make an effort to find time to exercise. The following are a handful of ways to do just that. • Embrace multitasking. Instead of plopping down on the couch to watch television, bring a tablet to the gym or the basement and stream a favorite show while on the treadmill or the elliptical. When running errands around town, ride a bicycle or walk instead of driving. • Cut down on screen time. A 2016 report from The Nielsen Company revealed that the average adult in the United States spent more than 10 hours each day consuming media. That includes time spent using smartphones, tablets, personal computers, and other devices. By reducing that screen time by just one hour per day, adults can create enough free time to meet the
15 WHO-recommended exercise requirements. • Make it a group effort. Involving others can make it easier for adults to find time to exercise. Instead of hosting work meetings in a conference room, take the meeting outside, walking around the office complex while discussing projects rather than sitting stationary around a conference table. At home, take the family along to the gym or go for nightly post-dinner walks around the neighborhood instead of retiring to the living room to watch television. • Redefine date night. Adults who can’t find time for exercise during the week can redefine date night with their significant others. Instead of patronizing a local restaurant on Friday or Saturday night, enroll in a fitness class together. Parents can still hire babysitters to look after their youngsters while they go burn calories instead of packing them on at local eateries. n
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July 26, 2017
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