Health Mind & Body Magazine

March 2014

Provided by the

Angola & Eden-North Collins Pennysavers

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

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Angola and Eden-North Collins Pennysavers • March 9, 2014

4 These snacks pack an energetic punch

4 How to find time for fitness 5 Improving heart health need not be difficult 6 Technology aiming to reduce sports-related injuries 7 The growing problem of peanut allergies 8 What to do when beginning an exercise regimen

9 Clean produce properly to aviod contaminants 10 The basics of boosting metabolism 11 Eyes on health: What your eyes can tell doctors 11 Glaucoma, a common but treatable disease 12 Exercise benefits the brain, too 14 Tips for yoga beginners

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

These snacks pack an energetic punch

Many adults find themselves feeling drowsy in the hours after they eat lunch. A heavy lunch, a staid office atmosphere or a combination of the two can make professionals feel sleepy as the workday winds down. Though some might opt for a second cup of coffee, the immediate energy boost provided by caffeine quickly wears off, leaving men and women feeling even more tired as a result. Oftentimes, the right midafternoon snack can provide the energy boosts adults need to stay productive throughout the workday.

The following are a handful of healthy snacks that tend to provide a lot of energy.

Greek yogurt: Greek yogurt has become increasingly popular in recent years, as more and more people are opting for this snack that’s rich in calcium, protein, phosphorous, and zinc. Traditional yogurt tends to provide a quick energy boost, as it is generally easy to digest, before that boost quickly fades. Greek yogurt is thicker than traditional yogurt, so it does not digest so easily, producing more sustained energy levels as a result. However, Greek yogurt is also loaded with protein, helping men and women feel fuller longer. That can be beneficial for those who want to lose weight, as the feeling of fullness that Greek yogurt provides means those who eat it are less likely to eat more snacks throughout the day.

Whole grains: Whole grain snacks are loaded with energizing ingredients, including fiber, iron, magnesium, and protein. Whole wheat snacks are also loaded with B vitamins, which help people fight fatigue and stabilize blood sugar levels. In addition, the body takes longer to absorb the complex

carbohydrates found in whole wheat snacks, which means the body can maintain stable blood sugar levels for extended periods of time, and that leads to a longlasting energy boost. White bread and simple carbohydrates provide an immediate, yet temporary, energy boost when people’s blood sugar levels spike. But once that initial energy boost subsides, men and women will be left feeling fatigued.

Edamame: Many people may know edamame from recipes, but few might know edamame can be an energy-boosting snack as well. Edamame are boiled soybeans that are rich in protein, iron, omega-3 fatty acids, and fiber. Each of these things helps the body sustain energy levels. In addition, edamame is also packed with a trace mineral known as molybdenum that helps cells function properly while enhancing alertness and improving concentration.

Almonds: Almonds are loaded with ingredients that increase energy levels, including vitamin E, phosphorous, vitamin B2, and magnesium, which serves numerous beneficial functions, including aiding in the production of energy and relieving stress and anxiety. Because they are rich in protein and fiber, almonds take longer for the body to digest, which means energy levels will stay up for longer periods of time than they would for those snacks that are easily digested.

Almonds also contain healthy fats that curb appetite, making it less likely that men and women who snack on almonds will overeat and find themselves fighting the fatigue that’s often a byproduct of overeating.

How to find time for fitness Finding time to exercise is no small feat for many men and women.

Obligations at home and at the office can make it hard to fit in a workout, a familiar quandary for men and women with multiple commitments.

Though it’s not always easy to fit in a workout when juggling multiple responsibilities, men and women must consider the responsibility they have with regard to maintaining their physical and mental health. The United States Department of Health and Human Services advises that healthy adults get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, and that such activity should be spread out over the course of the week. In addition, the DHHS also advises that healthy adults include strength training exercises in their workout regimens at least twice a week. Such a workout schedule can improve both physical and mental health, making it easier for men and women to handle their hectic schedules.

While such recommendations may seem manageable, many men and women still feel as if there’s just not enough time in the day for them to incorporate a daily exercise regimen. The following are a few ways such men and women can find time for fitness.

Take a walking lunch. Many professionals have heard of a “working lunch,” but those strapped for time to exercise might want to take a walking lunch instead.

Rather than sitting at your desk or in your favorite booth at a nearby restaurant on your lunch hour each day, consider squeezing in some time to walk during those 30-60 minutes you normally spend eating or catching up on office gossip with coworkers. Invite a few coworkers along, walking to and from your favorite restaurant or finding a nearby park and going for a quick walk. This is an easy way to squeeze in the recommended 30 minutes of moderate aerobic activity each day, and you will no doubt feel more energized after lunch than if you had simply eaten without exercising.

Exercise in the morning.

Research has shown that men and women who exercise in the mornings exercise on a more consistent basis than those who exercise later in the day, including after leaving the office at the end of the workday. When exercising

in the early morning hours, men and women are less likely to encounter scheduling conflicts, as coworkers, colleagues and even the kids will likely still be asleep. That means fewer interrupted or missed workouts.

Prepare meals ahead of time.

If working out in the morning simply won’t work out for you, then consider planning meals in advance so you can free up time between the office and dinner each night.

For example, slow cookers and crockpots make it possible to start making dinner in the early morning and require little or no effort once you arrive home in the evening.

Plan to cook a few meals each week in a slow cooker, which will free up time for you to workout when you would otherwise be preparing dinner.

Work while you workout.

Smartphones and tablets have made it easier than ever to get work done while you’re away from work. This includes getting some work done while you’re getting in your weekly recommended aerobic activity on the treadmill, elliptical machine or exercise bike. Thanks to smartphones and tablets, you can now read and answer emails and work on some projects while you sweat away those extra pounds.

Get off the couch. Many men and women prefer to unwind on the couch as they catch up on their favorite television shows and movies. But such unwinding should not come at the expense of working out. Much like catching up on work at the gym, you also can catch up on your favorite shows and movies while at the gym. Many smartphones and tablets now have apps that allow users to access subscription streaming services, so users who can’t find time to exercise should take advantage of such apps and watch their favorite shows and movies from the treadmill instead of the couch. Readers who can comfortably read while exercising can follow a similar route and read on the elliptical instead of sitting sedentary in a chair as they make their way through the latest bestseller.

Finding time to exercise can be difficult, but even the busiest men and women have several options at their disposal as they attempt to make fitness a bigger priority in their lives.

Angola and Eden-North Collins Pennysavers • March 9, 2014

Improving heart health need not be difficult

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Heart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and highincome countries and the fourthleading cause of death in lowincome countries.

Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease.

Embrace aerobic exercise.

Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can

circulate in the blood and cause blockages that can lead to heart attack.

Adopt a low-sodium diet that’s also low in cholesterol.

Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure.

Monitor your blood pressure.

A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

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Athletes who play contact and even noncontact sports typically recognize the risk of injury that comes with competing. Head injuries are particularly cause for concern because of the long-term cognitive damage that may result for such injuries.

Many times players, parents and coaches are unaware that a serious head injury has occurred until it is too late.

In order to alert to injuries early on and ensure that players can get the prompt care they need, many different alert systems are currently in research and development, and a few products have already hit the market.

For example, the CheckLight is a washable hat created jointly

by Reebok and MC10, an electronics company interested in making electronics to conform to the human body. This beaniestyle hat can be worn alone or under a helmet and has an electronics module inside of it.

Should a potential head injury occur, an LED light readout will be triggered. Yellow indicates the blow was moderate, while red indicates a severe impact. Other

sensors in development include a patch that can be attached to a player. The patch would then send out wireless data when impact injuries have occurred.

The American Association of Neurological Surgeons says traumatic brain injuries are the leading cause of sportsrelated deaths, adding that sports and recreational activities contribute to roughly 21 percent of all traumatic brain injuries among American children and adolescents.

A traumatic brain injury, or TBI, is defined as a jolt or blow to the head or a penetrating head injury that disrupts the normal function of the brain. Mild cases may be not be life-threatening. However, repeated cases or severe jolts may result in serious conditions and even lead to death.

Preventing head injuries in sports is a goal of many parents, coaches and sports administrators. Sensors that can alert to head injuries or help people be more conscious of head trauma may prove a significant step toward achieving that goal.

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Angola and Eden-North Collins Pennysavers • March 9, 2014

The growing problem of peanut allergies

The number of children with peanut allergies has grown considerably in the last 10-15 years.

Parents tend to be quite familiar with food allergies. In an effort to protect youngsters, schools have begun to crack down more regularly on foods that tend to cause allergic reactions, often placing restrictions on what children can bring in for lunches or snacks.

Parents and children who grew up around peanut and tree nut allergies are quite familiar with what triggers allergic reactions associated with such foods, and the potential side effects of consuming these foods. But those who are less experienced with food allergies may not know what to expect.

According to the Mayo Clinic, being allergic to nuts us one of the more common food allergies, especially among children. Many people who are allergic to peanuts are also allergic to other tree nuts, including walnuts, almonds and pecans.

As with any allergen, reactions vary from person to person. Some may experience mild symptoms, such as light rashes or swelling, while others may have severe reactions, including anaphylactic shock, which is characterized by shortness of breath, a severe drop in blood pressure, constriction of airways, and potential heart failure.

According to Spire Health Partners, more than 3 million people in the United States have a nut allergy, and one-third of them will suffer from a severe symptom if they ingest nuts.

A peanut allergy occurs when your body mistakenly identifies peanut proteins as something that can be harmful. Just as your body might fight a cold, it releases chemicals from the immune system to fight off the peanut invader. The number of kids with peanut allergies has been increasing over the last 10-15 years, doubling in the last

half-decade alone. It isn’t known why some people are prone to nut allergies while others are not. However, Michael C. Young, M.D., Assistant Clinical Professor of Pediatrics at Harvard Medical School and a practicing pediatrician at Children’s Hospital, has a few ideas. Nursing mothers and very young children are eating more peanuts, particularly in the form of peanut butter, than ever before, something that Young feels could be causing a higher incidence rate of peanut allergies. Young also theorizes that better hygiene may play a role, suggesting that because children have fewer infections (due to improved hygiene and routine immunizations), their immune systems are more likely to target other things, such as foods and environmental factors, resulting in allergies.

Although peanut allergies are prevalent and can be dangerous, there is no reason to act rashly.

Young notes that approximately 20 percent of children will outgrow their peanut allergies by the age of 6, and he advises that it is worth having a child retested as they get older to gauge if there have been any changes in the status of the peanut allergy.

When dealing with peanut allergies, it is important to separate myths from facts.

Direct contact is the most common cause of a reaction.

This results from eating peanuts or foods that contain peanuts. Crosscontamination,which occurs when peanuts unintentionally come into contact with other foods, is another common cause.

Some people can have a reaction by touching peanuts with their skin. A rash may occur, but a very

dangerous reaction will not result unless the peanuts enter the mouth or come into contact with the nose or eyes.

An allergic reaction can occur from inhalation of peanut dust, such as peanut flour or ground shells during processing. Aerosol cooking sprays that contain peanut oil also can produce a reaction. It is important to note that the smell of peanuts will not induce an allergic reaction.

Mount Sinai School of Medicine in New York found that peanut proteins can be detected in some people’s saliva after eating peanuts. A kiss could transfer some of the peanut allergens to another person.

Sometimes an allergy is not really an allergy, but rather an intolerance to a certain food. A food intolerance does not involve the immune system. A person with a food intolerance can eat small amounts of the food with only mild symptoms, such as indigestion, rather than a severe reaction with a true allergy.

While being diligent in reading food labels and asking what ingredients are in prepared foods at restaurants is key for people with peanut allergies, so is avoiding potential skin contact. This means thoroughly washing areas where peanuts or peanut butter may have been and ensuring other children wash up after lunch.

Peanut allergies are foremost on the minds of parents and educators.

Understanding what is involved in a peanut allergy can help everyone make informed decisions about protecting youngsters.

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

What to do when beginning an exercise regimen At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months. The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen.

Visit your physician. It’s best to get a full physical before beginning an exercise regimen.

A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue.

If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations.

Conduct a self-assessment.

Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups

as possible, but be careful to stretch and not push yourself.

This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body feels when doing some simple exercises.

Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on.

Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit.

Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between

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Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and you need to take your foot off the gas pedal for a little while.

Consider hiring a personal trainer. Many people are overwhelmed when entering

a gym after a long time away.

If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer.

Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer.

When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle.

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Angola and Eden-North Collins Pennysavers • March 9, 2014

Clean produce properly to avoid contaminants

The demand for fresh produce has increased in recent years as more people are turning to fresh fruits and vegetables for their nutritional value. That increase in demand has forced many suppliers to import more produce from other countries, which could be putting consumers’ health at risk.

Although the United States and Canada may have stringent standards for produce, many other countries do not. Less stringent regulations overseas can result in irrigation water carrying sewage, pollutants and parasites to crops, and herbicides and pesticides may be used in abundance in foreign countries where such usage is subject to little, if any, oversight. Fewer regulations

means some farms pay more attention to profit than to the purity and safety of crops. The Pure Food Growers of America states that the average American consumes more than 10 pounds of insecticides and herbicides every year from produce. Many of these substances are proven carcinogens.

Thoroughly washing and soaking fresh produce is the key to removing potential hazards from foods. Organic fruits and vegetables may be less risky, but even organic foods are susceptible to contamination because of potentially unsafe handling practices.

All produce should be washed before eaten. Before cleaning produce, stock up on a few supplies. You will need a large plastic bowl, some apple cider vinegar or baking soda and a produce brush. Add enough cool water to cover the produce you will be washing. Add either three tablespoons per gallon of water of the vinegar to the bowl or sprinkle

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about three tablespoons of the baking soda into the water. It’s best not to mix both the vinegar and the baking soda, or you may end up with a foaming, overflowing concoction thanks to the chemical reaction that occurs when vinegar mixes with baking soda.

Add the vegetables or fruit to the treated water and allow it to soak for around 10 minutes. Use a vegetable brush to thoroughly scrub the produce. Some foods, like celery and lettuce, have dirt or bugs trapped in their ribs and folds. Soaking and scrubbing can dislodge any bugs. Instead of washing the entire head at once, wash lettuce leaves as they are used to retain the vitamins and minerals.

After rinsing the produce, allow to dry before eating. A salad spinner can help dry lettuce and cabbage leaves so they are not soggy.

It is best to wash produce right before using it rather than washing it in advance. Moisture encourages bacterial growth and hasten spoiling. Even foods that have a

rind, such as melons, should be washed prior to eating to avoid contamination from the rind to the flesh inside.

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

The basics of boosting metabolism

Strength training to build lean muscle is one way men and women can boost their metabolisms.

Men and women looking to shed a few pounds and keep those pounds off often look for ways to boost their metabolisms.

Some may not know just what metabolism means, and though it is a complicated combination of processes, metabolism is perhaps best explained as the sum of those processes, each of which is instituted to convert food into energy. So it’s no surprise that so many people, especially men and women whose metabolisms have begun to slow down, want to boost their metabolism and turn that food into energy more quickly.

Though metabolism is a collection of complicated processes, boosting metabolism can be rather easy. The following are a handful of ways to do so, which can help men and women reach their fitness goals.

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Eat the right foods and eat more often. Many adults have been turned on to the concept of grazing, an approach to diet wherein adherents eat small portions of food every two to three hours instead of the more traditional three square meals per day. But grazing is only effective when men and women eat the right foods. Each small meal should still have nutritional value just as if it were a large meal. When eating smaller meals, include healthy sources of protein and fiber. Vegetables tend to be especially beneficial because they are high in fiber, a nondigestible carbohydrate that is hard for the body to break down. As the body works hard to break down fiber, it’s burning energy and boosting its metabolism along the way. Fish is another potentially beneficial food for those looking to boost their metabolisms, as studies have shown that the omega-3 fatty acids found in fish oils increase the levels of fat-burning enzymes in the body while decreasing the body’s level of fat-storage enzymes.

Eating more often benefits the body because doing so stimulates metabolism, reassuring the body that food will be coming on a regular basis.

When meals are skipped or there are long intervals between meals, the body reacts as if it might run out of food and begins to store fat.

Add some lean muscle. Lean muscle can boost metabolism, so a workout dominated by cardiovascular exercise won’t have as positive an impact on metabolism as one that includes a combination of weight training and aerobic exercise. When muscles are worked hard, the body needs to work hard to recover and rebuild those muscles, burning more calories and boosting metabolism as a result.

Don’t believe everything you read or hear. Suggestions abound as to ways to significantly improve metabolism.

Unfortunately, many of these suggestions boost metabolism but not enough to help people lose weight, which is the ultimate goal of many people looking to boost their metabolisms.

For example, green tea has its proponents who feel it can have a significant impact on metabolism thanks to EGCG, a compound found in the tea that has been proven to elevate metabolism. However, the impact of EGCG on boosting metabolism is negligible, and therefore won’t make much of an impact on a person’s weight.

The same can be said about capsaicin, an active component found in chili peppers that some feel boosts metabolism enough to promote weight loss. Though capsaicin can boost metabolism slightly, studies have shown that influence is not significant enough to affect a person’s weight.

Don’t get too comfortable.

Modern technology may be a reason why waist sizes are getting bigger. Heating and cooling systems may be musthave items, but when the body is too comfortable, it burns less energy to stay warm in the winter or comfortably cool in the summer. A study from the National Institute of Health Clinical Center found that people who slept in a room kept at 66 F burned 7 percent more calories than those who slept in a room at 75 F. Sleeping in a cooler room may just be the easiest way for men and women to boost their metabolisms.

Boosting metabolism and shedding extra pounds is a goal for many men and women. But while metabolism is a complex set of processes, the various ways to effectively boost that metabolism can be quite simple.

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Angola and Eden-North Collins Pennysavers • March 9, 2014

Eyes on health: What your eyes can tell doctors

People who have been putting off eye examinations may want to call their opthalmologists to schedule an appointment. That’s because vision checkups can do more than protect your eyes.

By examining the eyes, doctors may have a window into health problems affecting other areas of the body.

Researchers recently discovered a link between detected retinal amyloid plaques and the onset of Alzheimer’s disease. While evidence was found in lab mice, autopsies of at least eight Alzheimer’s disease patients have also shown amyloid plaques, which are known to interfere with memory and other mental functions, present in the retinas. Doctors at Cedars-Sinai Hospital in Los Angeles, Calif., are gearing up for larger studies of humans to determine if an Alzheimer’s imaging technique can be perfected.

Dementia is not the only thing that doctors may be able to detect through an eye exam.

Jaundice in the whites of the eyes may indicate liver disease, and early warning signs of diabetes may be detectable in the eyes. The American Academy of Opthalmology says the eye is the only place where doctors can see veins, arteries and a nerve without surgery, and eye examinations are increasingly being relied on to gauge overall health.

The following are a few additional conditions that may be detected through the eyes.

Allergies Patients may be referred to an allergy specialist if they exhibit dark under-eye circles. While this can be a sign of aging, dark circles, sometimes referred to as “allergic shiners,” also may indicate certain allergies.

When clogged sinuses cause a blockage of blood flow in the nasal passages around the eye, darkness may result. This

symptom in conjunction with persistent nasal congestion could be a sure sign of allergies.

High cholesterol

The presence of bumpy, yellowish patches on the eyelid, known as xanthelasma palpebra, is a warning sign of high cholesterol, which is often initially diagnosed during a routine eye exam.

Cancer

Some cancer metastases can be detected during an eye exam.

The presence of a bump or brown spot on the eyelid also may be indicative of skin cancer.

Many malignant eyelid tumors are basal-cell carcinoma. If the spot is brown, it’s more likely to be malignant melanoma.

Thyroid issues

When the outer one-third of the brow (the part closest to the ear) begins to disappear on its own, this is a common sign of thyroid disease. The thyroid helps regulate metabolism, and thyroid hormones are essential to hair production. Hair loss may occur elsewhere, but is much more visible in the brows.

Clogged arteries

Blockages in the smaller veins in the retina may indicate clogs caused by arterial plaque.

This will show up as a retinal occlusion in a visual exam. If blood vessels in the eyes are blocked, clogged arteries may be present elsewhere in the body, so a cardiology workup may be ordered.

Bell’s palsy

The inability to close one eye or to control tear production in that eye may be a sign of Bell’s palsy.

This is a condition of the nervous system that controls facial muscles, causing temporary paralysis in one side of the face.

Sometimes Bell’s palsy follows a viral or bacterial infection.

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Glaucoma, a common but treatable disease What is glaucoma?

Glaucoma is not a single disease but the name used to refer to a group of eye diseases that damage the optic nerve. Located in the back of the eye, the optic nerve is responsible for carrying information from the eye to the brain. Damage to the optic nerve can eventually lead to loss of vision.

How does glaucoma develop?

One of the first things to happen when a person gets glaucoma is the loss of peripheral vision.

This is enough to motivate many people to visit their eye doctor, who will then develop a course of treatment to restore vision.

Those who experience a loss of peripheral vision but do not seek treatment may notice their overall vision is worsening, and total blindness can result.

Are all glaucomas the same?

Glaucoma is a group of eye diseases, and not all glaucomas are the same. There are three types of glaucomas, and each has its own set of symptoms. * Open-angle glaucoma: The most common form of glaucoma, openangle glaucoma occurs when the optic nerve is gradually damaged.

Eyesight will be slowly lost, and one eye may be more affected than the other. * Closed-angle glaucoma: When a person has closed-angle glaucoma, which is somewhat rare, the iris and the lens block the movement of fluid between the chambers of the eye, causing pressure to build up as the iris presses on the eye’s drainage system. * Congenital glaucoma: Congenital glaucoma is rare and most often affects infants at birth.

Children and young adults can also get congenital glaucoma, though such instances are also rare.

What are the symptoms of glaucoma?

The symptoms of glaucoma vary depending on the type. Vision loss is the only noticeable symptom of open-angle glaucoma, and that vision loss is likely to affect peripheral vision, which may not be noticeable until it’s severe because the healthy eye will make up for the loss. By the time sharpness of vision is affected, significant vision loss has likely occurred.

Closed-angle glaucoma may cause mild symptoms or no symptoms at all. When symptoms do appear, they tend to do so in short periods that occur in the evening and disappear by morning. In some instances, symptoms can be severe and will require immediate medical attention. These symptoms include sudden and severe blurring of vision; severe pain, either in the eye itself or the surrounding areas; redness of the eye; nausea and vomiting; and possibly colored halos around lights.

Symptoms of congenital glaucoma may be present at birth or develop as a child becomes a toddler.

These symptoms may include watery eyes, sensitivity to light, an eye or eyes that appear cloudy and eyes that appear larger than normal because the eyeballs have enlarged due to pressure.

A child may also be experiencing congenital glaucoma if he or she is frequently rubbing his or her eyes or squinting or keeping his or her eyes closed much of the time.

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March 9, 2014 • Angola and Eden-North Collins Pennysavers

Exercise benefits the brain, too know that those physical benefits are accompanied by several cognitive benefits as well.

As the American Psychological Association acknowledges, the connection between exercise and mental health is hard to ignore, and the APA notes that the following are just a few of the mental benefits men and women might reap from regular exercise.

Regular exercise can benefit the body in many ways, helping men and women maintain healthier weights and lower their risks for developing potentially deadly diseases. Though many people are quick to associate exercise with its physical benefits, those hours spent on the treadmill also can boost brain power.

According to Dr. Barry Gordon, professor of neurology and cognitive science at Johns Hopkins Medical Institutions and coauthor of “Intelligent Memory: Improve the Memory That Makes You Smarter,” exercise has a direct impact on the brain. That’s because exercise works directly on brain tissue, improving the connections between nerve cells, creating new synapses, growing new neurons and blood vessels, and improving cell energy efficiency. So while many people may begin an exercise regimen with a goal of trimming their waistlines or toning their bodies, they might be happy to

Improved mood Many people feel great after exercising, especially if that exercise comes at the end of a particularly stressful day.

However, those extra laps on the track or those hours spent on the treadmill don’t just pay short-term dividends. In a controlled trial overseen by Duke University researcher and clinical psychologist James Blumenthal, sedentary adults with major depressive disorder were assigned into one of four groups: supervised exercise, homebased exercise, antidepressant therapy, or a placebo pill.

Those in the exercise and antidepressant groups had higher rates of remission than those in the placebo group, and Blumenthal concluded that exercise was generally comparable to antidepressants for men and women with major depressive disorder. In addition, in following up with patients a year later, Blumenthal found that

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those who continued to exercise had lower depression scores than those participants who were less active.

Blumenthal’s study was not the only one to conclude that exercise can have a positive impact on mood. In a review of 11 studies that examined the effects of exercise on mental health, Boston University professor of psychology Michael Otto and his colleagues found that exercise could be a powerful tool when treating clinical depression, and even recommended clinicians include exercise as part of their treatment plans for depressed patients.

Antidote to anxiety Some researchers, Otto included, have begun to examine the effects of exercise on treating and possibly preventing anxiety.

The body’s nervous system responds quickly when people feel frightened or threatened, often causing the body’s heart rate to increase and sweating and dizziness to occur. Those people who are especially sensitive to anxiety respond to these feelings with fear, and that makes them more likely to develop panic disorders.

But Otto and fellow researcher Jasper Smits of the Anxiety Research and Treatment Program at Southern Methodist

University studied the effects that regular workouts might have on people prone to anxiety.

Since exercise produces many of the same physical reactions, such as sweating and an elevated heart rate, the body produces when responding to fear or threats, Otto and Smits wanted to determine if exercise might help people prone to anxiety become less likely to panic when experiencing fear or threats. In studying 60 participants with heightened sensitivity to anxiety, Otto and Smits found that the subjects who participated in a two-week exercise program exhibited marked improvements in anxiety sensitivity compared to those participants who did not take part in the exercise program.

Otto and Smith concluded that this improvement was a result of the exercise group participants learning to associate the symptoms common to both fear and exercise, such as sweating and an elevated heart rate, with something positive (exercise) instead of something negative (anxiety).

Regular exercise benefits the human body in numerous ways, not the least of which is its impact on the brain.

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Tips for yoga beginners

Though it might once have been considered a trend, yoga has long since moved on from trendy territory to become a more widely accepted discipline that is practiced by millions for its positive impact on mental and physical health. Though yoga is an ancient practice, only recently has it become so popular in the western hemisphere, where Sports Marketing Surveys found that roughly 20 million Americans over the age of 18 practiced yoga in 2012. That’s a considerable increase from just four years earlier, when just under 16 million Americans admitted to practicing yoga.

The growing popularity of yoga likely comes as no surprise to its many practitioners, who often credit yoga with relieving stress and improving overall fitness. In addition, yoga can also help alleviate chronic pain and, according to the Mayo Clinic, reduce risk factors for chronic conditions such as heart disease and high blood pressure.

While yoga is beneficial in many ways, it’s important that men and women not mistake yoga for medical treatment. Though yoga

may be part of an individual’s treatment plan, it’s still necessary that men and women with medical conditions rely on their health care providers for treatment. For example, doctors may recommend yoga to individuals dealing with elevated stress levels, but doctors also may want their patients to take certain medications in order to lower those stress levels. Yoga on its own may be effective, but men and women should still seek professional medical treatment when dealing with health problems.

It’s also important that men and women beginning a yoga regimen not take it lightly. Though the atmosphere in a typical yoga studio tends to be serene, yoga is a physically demanding discipline, and those unprepared to deal with such demands often find themselves suffering from injuries.

According to the American Academy of Orthopaedic Surgeons, injuries to the neck, shoulders, spine, legs, and knees are possible when practitioners of yoga do not exercise proper technique and caution. So it pays for beginners to heed the following warnings when beginning a yoga regimen.

Work with a professional. No matter how long your neighbor insists he or she has practiced yoga, it’s still best that you learn the discipline from a certified instructor.

Your neighbor might know all of the poses, but an instructor with credentials can help men and women with preexisting medical conditions avoid poses that can exacerbate such conditions. Novices might not know that certain poses can increase injury risk for sufferers of osteoporosis, spinal problems and high or low blood pressure. When trying yoga for the first time, always work with a professional, making sure to discuss any preexisting medical conditions before your initial session.

Take things slowly. Its reputation as a calming discipline often gives beginners

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Warm up before each session. Men and women should warm up before beginning any exercise regimen, and yoga is no exception. Stiff, cold muscles can lead to serious injury whether you’re playing basketball or stretching into a yoga pose.

Warm up your muscles with a few minutes of light cardiovascular exercise before beginning a yoga session to reduce your risk of muscle tears or pain when you start stretching or posing.

Dress appropriately. Flexibility is essential when practicing yoga, so make sure your clothing is not restrictive. Women can buy pants made specifically for yoga that stretch easily, making it easier to perform various poses and stretches. Men may also be able to find pants made specifically for yoga, but if not, athletic shorts or track pants can work just as well.

Stop if you feel any physical problems. It is not uncommon, especially for beginners, to experience feelings of dizziness or feel as if your body is becoming overheated during yoga. In such instances, stop immediately, as yoga is supposed to be a pain-free discipline.

Ask the instructor for help the moment you start to feel faint, dizzy, overheated, or injured. Physical problems during yoga may be a byproduct of dehydration, so be sure to begin your session fully hydrated and remain so throughout your workout.

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Stress Anxiety Depression

the mistaken impression that yoga is an easy discipline to grasp. However, it’s best for beginners to take things slowly before attempting to perform difficult stretches and poses. Yoga is not a competition, so give yourself adequate time to learn proper breathing techniques and figure out ways to maintain your balance. Once you have mastered such techniques, you can then begin to try your hand at more advanced poses.

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