HEALTH FITNESS
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Wednesday, July 25, 2018
WHATʼS INSIDE 6 THINGS TO SHARE WITH YOUR DOCTOR BREATHING EASIER ABOUT CPAP TREATMENTS 5 FUN WAYS TO GET FIT & MORE!
The Shoppers
Weekly www.theshoppersweekly.com
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Health & Fitness • The Shoppers Weekly
The Shoppers
Weekly
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HEALTH FITNESS July 25, 2018
The Shopper’s Weekly Inc.
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16 million Americans live with depression every year, World Wide it is the leading cause of disability. Any one of any age can live with clinical depression. Young people ages 18-22 have a higher rate and women have a slightly higher risk than men for developing depression Diagnosis and Treatment: Depression is very treatable with many options. Seeing a health care professional is the first step. They may suggest counseling, medication, support, diet and exercise along with other treatment options. Suicide is one of the unfortunate risks associated with depression and other mental illness and substance use disorders. Each year 45,000 Americans die from suicide - 123 per day. Suicide is the 10th leading cause of death in the United States. Being open and asking questions is the best way to help someone you suspect may be depressed or suicidal. Encourage them or help them get professional help.
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July 25, 2018
Don’t let sunburn derail summer fun
any people find it impossible to think about summer without conjuring visions of spending endless hours outdoors from morning until evening, whether beachside, on the open water or even floating in a backyard pool. Although a certain measure of sun exposure is required for some natural functions of the body, it’s well documented that too much time in the sun can be hazardous to one’s health. That’s why summer frolickers need to exercise considerable caution each time they step outside. Taking sunburn for granted can be a big mistake. Many people wouldn’t risk burns from a hot stove or open fire, but they won’t think twice about being unprotected under the very hot rays of the sun. The Centers for Disease Control and Prevention says more than one-third of adults and nearly 70 percent of children admit to suffering from sunburn within the past year. Depending on the intensity of the sun and the amount of time spent outside, sunburn can be a first- or second-degree burn. In first-degree burns, damage affects the topmost layer of skin. However, sunburn can even affect deeper layers and cause blistering in addition to redness and pain. Sunburn also can cause some irreparable damage that goes unseen. According to WebMD, ultraviolet light from the sun can alter DNA, prematurely aging skin or even contributing to skin cancers. It can take years before symptoms become noticeable. Therefore, it is best for people of all ages to exercise caution when spending time in the sun. Sunburn is one of the most easily prevented summertime ailments. It’s also important to note that sunburns are not just limited to the hot weather or when it is sunny outside. Ultraviolet damage can occur at any time of the year, and also from artificial UV sources, such as tanning beds. Preventing sunburn is simple. • The Mayo Clinic says the sun’s rays are the strongest between 10 a.m. and 4 p.m., so schedule outdoor activities for other times of day. Otherwise, limit exposure to the sun and take frequent breaks in the shade. • Wear protective clothing that covers the arms and legs. Some outdoor gear is designed to offer sun protection. Tightly woven fabrics tend to help the most. • Apply — and reapply — sunscreen. Look for products that offer an SPF of 15 or greater. The American Academy of Dermatology actually recommends an SPF of 30 or greater. Make sure the product is broad-spectrum, meaning it protects against UVA and UVB rays. Apply sunscreen thoroughly, paying attention to the tops of feet, hands and other places that tend to go untreated. Reapply every two hours or more frequently, if necessary. • Base tans do not protect the skin. Research does not support the habit of getting a tan to prevent subsequent sunburn. • Protect the face and eyes by wearing a wide-brimmed hat and highly rated UV protection sunglasses. The Skin Cancer Foundation says a person’s risk for melanoma doubles if he or she has had five or more sunburns. Use protection, stay hydrated and play it smart to enjoy summer to the fullest. n
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Exercise benefits both the mind and body. Study after study indicates how physical activity can reduce the propensity for illness, boost mood, lower stress levels, and much more. Still, certain people find it difficult to muster the motivation to get up and move. In 2013, researchers at the Centers for Disease Control and Prevention analyzed data from more than 450,000 American adults ages 18 and older who were randomly polled across the 50 states. Participants were asked about aerobic physical activity outside of their jobs. The findings were eye-opening. Estimates indicated nearly 80 percent of American adults do not get the recommended amounts of exercise each week. People most likely to exercise, according to the CDC study, were between the ages of 18 and 24. Lack of time and inspiration may be to blame for disinterest in exercise. Boredom with routine and being unaware of alternative fitness regimens also may be contributing factors. Increasing the fun associated with workouts could lead to greater success in or outside of the gym.
5 fun ways to get fit
1. Do what you enjoy. Wasting time on activities that you don’t enjoy may cause you to throw in the towel prematurely. Don’t base fitness choices around what worked for others; find things that work for you. Exercise physiologists at John Hopkins Weight Management Center say to start with an activity that you already enjoy, even if it’s aligned with the trend of the moment. Chances are you can find a class or make up a routine that works for you. 2. Tweak your playlist. Music can improve performance during a workout and may actually take your mind off of strenuous or repetitive activity. Tunes also can be coordinated to the workout. Songs that feature lyrics such as run, punch, push, or groove can reinforce
movements in the routine, offers the National Academy of Sports Medicine. Also, tailor songs to coordinate to the beats per minute of different activities. Strength activities and endurance activities can feature songs with higher BPMs.
3. Exercise with friends or a group. Having other people around can make workouts more enjoyable, and that interaction may spur competition that can make you more inclined to stay the course. People who were in the competitive groups in a study of 800 graduate and professional students at the University of Pennsylvania went to 90 percent more classes than those who exercised independently or were not competitive. The results were published in the journal Preventative Medicine Reports. Competition can be a driving factor in efforts to exercise.
July 25, 2018
Health & Fitness • The Shoppers Weekly
4. Head outdoors. You may be more inclined to workout if you do so outside. Activities such as hiking, snowshoeing, swimming, and cycling on natural courses can be inspiring and burn calories. 5. Try sports or another activity. Exercise regimens do not have to include running on a treadmill or lifting weights. All types of activities can work, and some may be more enjoyable to you than traditional exercises. Everything from martial arts to dance classes to volleyball can offer cardiovascular and muscle-building benefits in a fun atmosphere. Making exercise fun motivates many people to embrace fitness and stick with their workout regimens. n
Taking a workout outdoors is one way to increase the enjoyment factor.
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Health & Fitness • The Shoppers Weekly
HEART HEALTH TIPS FOR WOMEN
eart disease may be something most commonly associated with men, but it can be deadly for women as well. According to the Centers for Disease Control and Prevention, heart disease is to blame for one in every four female deaths in the United States. Americans’ female neighbors to the north also are not immune from heart disease, which is the leading cause of death for Canadian women. Recognizing the threat that heart disease poses is a great first step for women who want to avoid becom-
ing one of the hundreds of thousands of women who lose their lives to heart disease each year. 1. Consume a heartfriendly diet. Thanks to food labels, it’s easier than ever for women to consume hearthealthy diets. When examining labels, look for foods low in sodium and sugar. When planning meals, avoid foods high in trans fats. The Cleveland Clinic advises consumers to check labels for “partially hydrogenated oils,” which are a hidden source of trans fats. In addi-
tion, the Cleveland Clinic notes that foods such as cakes, pies, cookies, biscuits, microwavable breakfast sandwiches, and many types of crackers contain trans fats. 2. Take existing conditions seriously. Certain conditions can increase a woman’s risk for heart disease. While women may not be able to turn back the clocks and prevent these conditions from developing, they can take them for the serious threat they are and do their best to manage them. High blood
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July 25, 2018 pressure, diabetes and high cholesterol can increase a woman’s risk for heart disease. Take medications as directed, monitor blood sugar levels if you have diabetes and routinely have your blood pressure and cholesterol tested to ensure any preexisting conditions are not increasing your risk for heart disease. 3. Discuss aspirin intake. The FDA notes that many physicians prescribe aspirin to lower patients’ risk of heart disease, clot-related strokes and other problems related to cardiovascular disease. However, there are risks associated with long-term aspirin use, and such risks should be discussed with a physician. n
July 25, 2018
Breathing Easier About CPAP Treatment
Health & Fitness • The Shoppers Weekly
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eople who routinely toss, turn, snore, and wake up feeling less than refreshed in the morning may have more to worry about than simply not getting a good’s night sleep. They may be experiencing a relatively common yet largely undiagnosed condition that can contribute to long-term risk for various diseases. Sleep disorders have become a significant health issue. Sleep apnea, which affects an estimated 22 million people in the United States, can contribute to difficulty sleeping. Sleep apnea causes periods defined by an inability to breathe. The American Sleep Apnea Association says sleep apnea comes in three types: obstructive, wherein a blockage of the airway is usually caused by the collapse of the tongue or soft palate; central, when the brain fails to signal muscles to breathe; and complex, which is a combination of the two conditions. Over time, sleep apnea can be a risk factor for heart attack, stroke, diabetes, and other serious conditions, says the Cleveland Clinic. That is why symptoms that may begin as mildly
7 agitating snoring sessions should be brought to a doctor’s attention. When sleep apnea is identified, one of the more successful treatments is widely referred to as “CPAP.” According to the National Heart, Lung and Blood Institute, CPAP, or continuous positive airway pressure, is a treatment that uses mild air pressure to keep breathing airways open. A CPAP machine includes a mask or other device that fits over the nose or nose and mouth. The mask is connected to a machine via a tube, through which humidified air is blown. In cases of obstructive sleep apnea, or OSA, CPAP can reverse the complete blockages or narrowing of upper airways. When used correctly, CPAP may be the only treatment necessary to address OSA. Sleep apnea is usually confirmed by an overnight sleep study known as a polysomnogram, or PSG, conducted in a lab or at home. According to the American Sleep Apnea Society, a PSG is often followed with a CPAP titration study. n
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July 25, 2018
EFFECTIVE WAYS TO ALLEVIATE STRESS
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tress affects everyone at some point in their lives and does not discriminate based on gender, nationality, ethnicity, economic status, or age. The American Institute of Stress says job-related stress costs businesses millions of dollars each year due to unanticipated absences. In fact, work is the foremost source of stress for many adults. Although not all stress is bad and stress responses can motivate people to perform more effectively, repeated stress is a problem. The National Institute of Mental Health says routine stress that becomes chronic can suppress immune system functions, disrupt digestion, adversely affect sleep, and cause abnormal changes in reproductive systems. People who have chronic stress are often prone to frequent and severe viral infections, like colds and the flu. Repetitive stress may be the most difficult to recognize because it often becomes a part of daily life. Managing stress and anxiety involves finding techniques that work for each individual. While not every approach works for everyone, the following are five effective means to managing stress. 1. Exercise : The American Psychological Association says research continues to confirm the benefits of exercise in regard to combatting stress. Regular exercise has longterm benefits, but even a 20-minute exercise session during a stressful time can produce an immediate effect that lasts a few hours. 2. Deep breathing : Mindful breathing can be
effective and only takes 10 minutes. Men and women battling stress can sit in a comfortable position with their eyes closed and imagine themselves in a relaxing place while slowly breathing in and out. 3. Take a break : Removing oneself from a stressful situation for a little while can be helpful. A brief break of 15 to 20 minutes can provide a sense of calm. 4. Cognitive-behavioral therapy : Harvard Medical School defines cognitive-behavioral therapy, or CBT, as a process of changing unhealthy thinking in order to change emotions. Therapists will identify negative thinking patterns and help patients learn to automatically replace them with healthy or positive thoughts. 5. Support network : Simply having someone to talk to can help tame stress. People should surround themselves with others they trust who are good listeners. These can be friends, family members or professional therapists. Talking oneself through stressful situations can provide relief. Stress is a growing problem that can adversely affect one’s health in various ways. Relieving stress involves identifying the stressor and taking a proactive approach before symptoms of stress worsen. n
July 25, 2018
Health & Fitness • The Shoppers Weekly
SIMPLE WAYS TO ALLEVIATE BACK PAIN
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ew health problems are as prevalent as back pain. The American Chiropractic Association says that 50 percent of working Americans admit to having back pain symptoms each
Back pain can be so significant that it results in a loss of function that impedes daily activities. In fact, according to the 2015 Global Burden of Disease report, back pain is the single leading cause of disability in most countries. Back pain can be a complex issue. According to data complied by TheGoodBody.com, only one in 10 people learns the primary cause of their pain. That’s because many things, including muscle sprains or joint irritation, can contribute to back pain. Other factors that may contribute to back pain include arthritis, stress, obesity, or diseases of the internal organs. Each of these issues can make it challenging to uncover the culprit behind back pain. Ruling out degenerative diseases can be a first step in treating back pain. Doctors also may ask their patients about their level of physical activity. Doctors may want to know if patients suffering back pain engage in activities involving
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repetitive movements to determine if their back pain can be traced to these activities. Some common factors contribute to back pain, and addressing these issues may bring about relief. STRENGTHEN CORE MUSCLES. Poor muscle tone, especially in the back and abdominal muscles, may result in back pain. Engaging in activities that strengthen the core can help strengthen the area, offering more support to the back. A doctor, physical therapist or fitness instructor may guide you in exercises, such as planks or abdominal crunches, that can strengthen the core. GET UP AND MOVE. A sedentary lifestyle can be a major contributor to back pain. Nearly half of Americans who experience back pain are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention. Qi Spine, a clinic that gathered data from 1,300 people who said they deal with spine-related pain, found that half the participants with seden-
tary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain. LOSE WEIGHT. The spine is vulnerable to effects of obesity. Extra weight in the abdomen may pull the pelvis forward and strain the lower back, states the American Obesity Association. Losing weight can reduce that strain on the lower back, thereby reducing pain. Back pain is a frequent complaint and compels many people to visit their doctors. Exercise, maintaining a healthy weight and strengthening core muscles can go a long way toward keeping the back healthy and pain-free. n
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July 25, 2018
f l e y x i b a l e t a s s y e o g u a o t w o H M
en and women may begin to feel less flexible as they get older. According to the University of Maryland Medical Center, that loss of flexibility is because muscles lose both strength and elasticity as the body ages. A lack of flexibility can make men and women more vulnerable to certain types of injuries, including muscle strains and tears. While people might not be able to maintain the flexibility they enjoyed in their twenties, there are ways for them to combat age-related loss of flexibility. Stretch frequently. Stretching is a great way to combat age-related loss of flexibility. Stretch major muscle groups, such as hamstrings and shoulder muscles,
July 25, 2018
Health & Fitness • The Shoppers Weekly
several times per week. When practicing static stretching, the goal is to gradually elongate the muscle being stretched before holding the elongated position, and ultimately allowing the muscle to return to resting position. As flexibility improves, elongated stretches can be held for 30 seconds. Avoid stretching muscles that are sore or injured, and discontinue a stretch if you feel pain or discomfort.
Include yoga in your exercise regimen. Practitioners of yoga typically love
how this unique discipline that exercises the body while relaxing the mind improves their flexibility. Many yoga poses are designed to improve the strength and flexibility of muscles, and some physicians may even recommend yoga to aging patients. Yoga DVDs or streaming sessions can be great, but beginners may want to visit yoga studios or sign up for classes at their gyms so instructors can personally ensure they
are doing each pose correctly. As their flexibility improves, men and women can try more difficult poses and classes if they so desire. Get in the pool. Swimming is another activity that can help aging men and women improve their flexibility. Strengthtraining exercises are an important component of a well-balanced exercise regimen, but such workouts tend to focus on one or two muscle groups at a time. That means other muscle groups may be inactive and tighten up as a result. Swimming works the entire body, which helps all muscle groups stay loose and flexible. One or two swimming sessions per week can contribute to great gains in overall flexibility, especially for men and women who remember to stretch when they get out of the pool. Flexibility may decrease as men and women age, but there are various ways to combat the natural loss of flexibility. n
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Health & Fitness • The Shoppers Weekly
July 25, 2018
Reasons To Embrace Cycling Now
As warm temperatures return, many people renew their interest in spending time outdoors. Spring and summer are peak times of year to enjoy the great outdoors. A popular activity in spring, summer and fall, cycling benefits the mind and body in various ways. One of the more common mental health benefits of exercise is that working up a sweat can help alleviate physical and mental stress. Reducing stress is important for overall health and can reduce a person’s risk of developing certain illnesses. Cycling is a great way to get outdoors, meet people and see the scenery. Getting outside to exercise also can reduce anxiety and depression. Cycling for health and fitness is a good idea. Riding a bicycle is a lowimpact form of exercise for people of all ages. Cycling can be fun and doesn’t require expensive equipment. Cycling generally causes less strain on joints and other areas of the body because
it is low-impact. However, cycling provides enough resistance to be an effective muscle workout. People who want to improve their cardiovascular health and manage their weight can turn to cycling to achieve their goals. Cycling raises one’s metabolic rate to help the body burn fat when combined with a healthy diet. Cycling Weekly says cycling burns
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between 400 and 1,000 calories an hour, depending on the intensity of a ride and the rider’s weight. Individuals can modify the distance and intensity of a cycling workout to suit their fitness goals. Disease risk and adverse health outcomes can be reduced by hopping on a bike. A study conducted by researchers at the University of Glasgow examined more than 260,000 individuals over the course of five years. The study found that cycling to work can cut a rider’s risk of developing heart disease or cancer in half. Those eager to get started on cycling are encouraged to begin slowly, especially if it has been awhile since they last exercised. It’s also important to find the right-sized bicycle to reduce strain and injury. A full-service bike shop can help bike shoppers find one that is the right height and frame size for the rider’s body. The height of the handlebars and the seat also can be adjusted for comfort. n
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things to share with your doctor
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It is important to be honest with a doctor about certain health habits, but sometimes it isn’t so easy to be forthcoming. Fear of being judged or discussing embarrassing situations may prevent some patients from telling medical professionals the whole story. However, the things people do not share could end up compromising their treatment or prevent doctors from discovering certain ailments. Rather than omitting information, people need to be frank with their doctors. Honesty is important when speaking with a physician, even when the discussion turns to the following potentially sensitive topics. Alcohol Consumption Be honest about how much you drink, as alcohol can interfere with medications.
Smoking Even if you aren’t a daily smoker, mention if you smoke in social situations or grab a drag once in a while. Smoking increases the risk for many illnesses and can compromise how effective some medications can be.
Supplement Usage Over-the-counter medicines, herbs and other supplements can affect overall health. A doctor needs to know the entire picture before prescribing treatment.
Exercise Habits Don’t claim to be a gym rat if you’re more of a couch potato. An accurate idea of their patients’ fitness levels and habits is a key diagnostic tool for physicians. Unusual Issues Be forthright with any issues, even those that occur in embarrassing areas of the body. Remember, if you’re uncomfortable with your doctor, you can always get a referral for a specialist who treats those areas of the body daily.
Drug use Prescriptions are written in dosages for the intended recipient. Taking drugs that are not prescribed to you, whether it’s a loved one’s prescription or an illicit drug, affects your body. If you have a medical issue, consult with your doctor so you can get your own legal prescription or begin working toward addressing your addiction. n
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July 25, 2018
Kelsy Wasmuth, FNP and Cathy Durbin, DNP have joined our Rural Health Clinic staff!
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Walk-Ins 9:00am - 6:30pm 7 Days a week or call ahead 618-548-9502
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