Focus On Health - October 15, 2020 by TBR News Media

OCTOBER 15, 2020 • FOCUS ON HEALTH • PAGE B11

Focus on Health

WHAT’S INSIDE • Raising heart-healthy kids • Coping with memory loss • Trick-or-treating safely this year • Tips for a healthy lifestyle • Signs of pancreatic cancer • Lung cancer screenings ... and much more!

A SUPPLEMENT TO TIMES BEACON RECORD NEWS MEDIA • OCTOBER 15, 2020

PAGE B12 • FOCUS ON HEALTH • OCTOBER 15, 2020

FOCUS ON HEALTH

TIMES BEACON RECORD NEWS MEDIA

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Take steps toward a healthier lifestyle

here isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine — drinking more water, good nutrition, adequate exercise, a daily supplement and enough sleep — and start down the path toward better health.

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The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar. * Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. Pick brightly-colored foods in the produce aisle. These are high in antioxidants and make a more appealing plate. At every meal, make sure half your plate is made up of fruit and vegetable servings. * One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. * The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plantbased protein or seafood.

Have healthy snacks on hand

Eating small meals throughout the day is good for your metabolism, but eating the right things like fruit, salad, or freshly squeezed juices not from concentrate is what matters most.

Get regular exercise

The Department of Health and Human Services recommends an adequate amount of exercise every day. * Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days. * Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories — even at rest. * It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.

Stop smoking

Smoking is bad, period. If you’re a smoker, quit for better health—not just for yourself, but for your family and friends. If you don’t smoke, stay that way.

Get enough sleep

People often cut back on their sleep for work, for family demands, or even to watch a good show on television. However, when you stay up late you tend to eat more junk food and you may be at an increased risk for obesity, type 2 diabetes, high blood pressure, heart disease and stroke and poor mental health. Work to incorporate each step into your daily routine until you reach your goal of good health.

OCTOBER 15, 2020 • FOCUS ON HEALTH • PAGE B13

FOCUS ON HEALTH

Confronting the potential onset of memory loss

o two individuals are the same, but many men and women encounter similar changes as they approach their golden years. As adults get closer to retirement, their eyeglass prescriptions may need to get a little stronger and their workouts may need to be a little less intense as their bodies adjust to the physical challenges of aging. Many changes associated with aging don’t affect seniors’ ability to live independently. However, one common concern for older adults is the potential decline of their cognitive health, which can compromise their ability to get through their daily lives without some form of assistance. According to the National Institute on Aging, many older adults worry about memory loss as they age. The Alzheimer’s Association notes that voicing concerns about memory loss can make those worries seem more real. That fear may compel some aging men and women to write off memory loss as a minor side effect of getting older. And in many instances, memory loss is not severe and not indicative of the onset of dementia or Alzheimer’s disease.

However, it is important for aging men and women to seek support if they are concerned about their memory or any changes in the way they’re thinking or behaving. The Alzheimer’s Association recommends aging adults take a threepronged approach to memory loss the moment they notice any changes in their memory or behaviors.

Assess the situation

Start making a list of any changes you notice each day. Changes could be related to memory, thought patterns or behaviors. Note anything that feels abnormal or is causing you concern. A good assessment also will involve careful consideration of any and all potential factors that may be behind your concerns. Is something other than aging going on? Family stress or a recently diagnosed medical condition can lead to the same issues many people associate with dementia or Alzheimer’s. Take note of anyone who has shared concerns about your memory loss, thought patterns or behaviors. It’s not always easy

to hear loved ones express such concerns, but they should not be ignored.

Have a conversation

Many people find it helpful to discuss their concerns with a loved one rather than going it alone. Don’t delay such conversations, but try to figure out how you will approach them in advance. After discussing your concerns with a trusted loved one, ask this person to accompany you when you discuss these concerns with your doctor. Having a loved one accompany you when visiting the doctor can calm your nerves, and this person can serve as a backup who can ask the doctor any questions or share any concerns you may forget to ask or bring up.

Reach out for help

The Alzheimer’s Association is a reliable source of information that can be

accessed online at www.alz.org and over the phone at 1-800-272-3900. Individuals also can find local resources by visiting www.alz.org/CRF. Many individuals are scared to confront the potential onset of memory loss. But no one has to make such a journey alone.

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PAGE B14 • FOCUS ON HEALTH • OCTOBER 15, 2020

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OCTOBER 15, 2020 • FOCUS ON HEALTH• PAGE B15

FOCUS ON HEALTH

Who should be screened for lung cancer?

ung cancer is a formidable and often deadly disease. According to the World Health Organization, lung cancer is the most common cause of cancer deaths across the globe, annually claiming the lives of more than 1.75 million people. Certain lifestyle choices can greatly reduce a person's risk for lung cancer. For example, the Centers for Disease Control and Prevention notes that cigarette smoking is the number one risk factor for lung cancer, linked to about 80 to 90 percent of lung cancer deaths in the United States. People who choose not to smoke cigarettes or smokers who decide to quit can greatly reduce their risk for lung cancer. Lung cancer screening is another choice people can make to reduce their risk of dying from lung cancer. Understanding screening, including what it involves, who should be screened and what its risks are, can help anyone concerned about lung cancer make the most informed decision possible. The Foundation for Lung Cancer notes that lung cancer screening involves testing with a low-dose computed tomography, which is sometimes referred to as low-dose CT or LDCT. This test is the only lung cancer

screening test recommended by the CDC. During the test, patients lie on a table and an X-ray machine uses a low dose of radiation to make detailed images of the lungs. The screening takes just a few minutes and is not invasive or painful. According to the U.S. Preventive Services Task Force, people who meet certain criteria should be screened with LDCT every year. Those criteria include people between the ages of 55 and 80; people who are current smokers or have quit within the past 15 years; and people who have a history of heavy smoking. The Foundation for Lung Cancer notes that the formula for calculating a 30-pack year history can help people determine if they have histories of heavy smoking. That formula takes the number of packs smoked per day multiplied by the number of years smoking. So someone who has smoked one pack a day for 30 years has a 30-pack year history, while someone who has smoked two packs a day for 15 years has a 30-pack year history as well. Each person would be considered a heavy smoker. The CDC notes that there are at least three risks associated with lung cancer screening:

False-positive result: Lung cancer screenings sometimes indicate a person has lung cancer even when there is no cancer present. This false-positive result can trigger follow-up tests and surgeries that are unnecessary and potentially risky. Overdiagnosis: Lung cancer screening tests sometimes find cases of cancer that may never have caused problems for the patient.

Known as overdiagnosis, this situation can lead to treatment that is unnecessary. Cancer risk: The radiation from repeated lung cancer screenings can cause cancer in otherwise healthy people. Lung cancer screenings can detect lung cancer at its most treatable stage. Individuals, especially those with a history of smoking, should discuss such screenings with their physicians.

Thank You

to those risking their lives and keeping us safe and supplied During these difficult times, tips to reduce anxiety:

• Practice deep breathing and relaxation • Meditate • Connect with friends and family by telephone or online • Use visualization & guided imagery • Exercise, try to take a walk • Distract yourself by setting small goals • Mindfulness

REMEMBER TO KEEP SOCIAL DISTANCING AND THAT THIS WILL END If you would like a confidential, compassionate professional person to talk to, I am a psychotherapist working with adults, couples and families who are dealing with anxiety, depression, bereavement and trauma. Wishing you serenity and good health,

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PAGE B16 • FOCUS ON HEALTH • OCTOBER 15, 2020

FOCUS ON HEALTH

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Build heart-healthy behaviors at home

pressing concern like a global pandemic can quickly overshadow other important health challenges facing families. One is the issue of childhood obesity, a problem the slower pace of life brought on by COVID-19 could exacerbate. According to the Centers for Disease Control and Prevention, childhood obesity impacts 40% of children between the ages of 2 to 5, increasing their risk for type 2 diabetes, asthma and depression. Data from a study published in the "Early Childhood Education Journal" from the American Heart Association shows children diagnosed as overweight between 7 and 13 years old may develop heart disease as early as age 25. However, preventative steps taken in early childhood can help reduce this risk. Keeping young children healthy while at home during the pandemic requires extra attention to their nutrition, physical activity and screen time. Programs like the American Heart Association's Healthy Way to Grow, a national, science-based, early childhood technical assistance program, provide educational resources to help communities, educators and caregivers improve practices and policies for obesity prevention. These tips from the program can help early childhood professionals and caregivers promote best practices into the daily lives of children:

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Less than 1% of children have ideal diets, and under 10% have reasonably healthy diets, according to the American Heart Association. On any given day, 27% of 2and 3-year-olds don't eat a vegetable; among those who do, fried potatoes, which are high in fat and lower in nutrients, are most common. In fact, data shows kids eat less nutritious foods up to age 19. Children should consume a variety of

foods daily, including vegetables, fruits, nuts, whole grains, low-fat or fat-free dairies, lean vegetable or animal protein and fish. At the same time, kids should minimize trans fats, processed meats, refined carbohydrates and sweetened beverages. Consistently timed meals and pairing new foods with choices they already enjoy are two ways to help form healthier habits. Be aware that healthy choices should apply throughout the day, not only for meals but also snacks and beverages. Eating together as a family provides an opportunity to model healthy eating and encourage children to try new foods. Also make water available and accessible to children throughout the day. For infants, feeding provides nutrition for their physical and mental growth. Healthy babies usually double their birth weight between 4 and 5 months of age. Infants and children with congenital heart disease and congestive heart failure or cyanosis (blueness) tend to gain weight slower. An 8-ounce-1pound gain in a month may be an acceptable weight gain for a baby with a heart defect.

Physical Activity

Only about 20% of kids perform enough activity to meet physical activity recommendations. Whether you're working with children in a childcare setting or at home, look for ways to incorporate lesson plans that offer learning experiences about healthy eating and physical activity, and ensure the daily schedule includes ample active playtime. All children, including infants, have at least two outdoor active playtimes daily, weather and air quality permitting. Toddlers should engage in 60 to 90 minutes while 120 minutes of daily active play is recommended for preschoolers. Half the time should be structured and led by a teacher or caregiver while the remaining playtime should be unstructured and up to the child.

OCTOBER 15, 2020 • FOCUS ON HEALTH • PAGE B17

FOCUS ON HEALTH

Safety Steps for Spooky Fun

raditional family activities like trick-ortreating create fun moments and memories, but the effects of COVID-19 on this Halloween will bring about change for the spooky excitement. You can still ensure a special night for your little ones and all the ghouls, goblins and ghosts in your neighborhood by following safety measures aimed at keeping everyone healthy on All Hallows' Eve. Consider these tips for safe trick-or-treating from the experts at the National Safety Council and leading candy maker, Mars Wrigley.

Before

■ Buy individually wrapped candy to hand out to trick-or-treaters. Fun-size packs are one of the easiest forms of candy for trick-or-treaters to grab and go. ■ Create fun, individual candy goody bags for a no-touch option for trick-or-treaters. ■ Make sure your yard is well-lit; replace any burnt-out light bulbs. ■ Create signs encouraging trick-or-treaters to stay 6 feet apart and display them in your yard. ■ Don't hand out treats if you are not feeling well. ■ Consider socially distanced options such as "trunkor-treating," during which prepackaged goodies are handed out, or a virtual costume parade.

During

■ Make trick-or-treating care packs with hand sanitizer, disinfectant wipes and extra face masks. ■ Help little ones clean their hands throughout the night. ■ Maintain a distance of 6 feet from other groups of trick-or-treaters, allowing one group to collect candy at a time. ■ Wear face masks and reflective tape or clothing and carry flashlights or glow sticks if you're walking in the dark. ■ Do "mask checks." Stop in a safe place and make sure young children's masks are covering their mouths and noses. ■ Use sidewalks and crosswalks. Don't cross the street between cars and be as visible as possible as drivers may be distracted. ■ Consider setting up a grab-and-go "candy corner" for visitors, inclusive of hand sanitizer and treats.

After

■ Wash your hands when you get home. ■ Sanitize candy wrappers before eating or let it sit for 24 hours. ■ Follow the "when in doubt, throw it out" rule. Throw away any candy that is open, ripped or has torn packaging, an unusual appearance or pinholes. Discard any homemade items made by people you don't know. ■ Watch for choking hazards. If you have a young child, make sure candy he or she collected isn't a choking hazard. If it is, discard it. ■ Keep candy away from pets, especially chocolate and sugar-free gum, which can be poisonous for your furry friends.

Handing out treats from home

If you're staying home to hand out treats to the superheroes, ghosts, princesses and other little guests that arrive on your doorstep, consider these ideas to encourage safety and fun: * Minimize the number of hands reaching into a bowl. Find fun, hands-free ways to give candy to trick-or-treaters. You can place candy on your lawn or driveway, so trick-or-treaters don't have to crowd around your front door, touch handrails or knock. * Move out of the way any items that children could trip over and keep pets inside. * Stand outside when handling treats, wear a mask and use hand sanitizer often. Consider keeping a large bottle of sanitizer near you for visitors to use as well. * Allow one small group at a time at your door. * Give out one set of treats at a time to minimize hands reaching into a common bowl.

PAGE B18 • FOCUS ON HEALTH• OCTOBER 15, 2020

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Signs of pancreatic cancer A s men and women age, their risk for various diseases increases. Such is the case with pancreatic cancer, which the Cancer Patient Alliance notes is most often diagnosed in adults between the ages of 60 and 80. Pancreatic cancer is the most aggressive and least funded of the major cancers. In fact, the CPA notes that 80 percent of pancreatic cancer patients are diagnosed with the disease in its terminal stage. And though pancreatic cancer might once have been predominantly associated with men, the CPA notes that the once-significant gap between male and female patients with the disease has narrowed considerably in recent years. Annual estimates from the National Pancreatic Cancer Foundation suggest a roughly 50-50 split in new diagnoses among men and women. That pancreatic cancer is often diagnosed in its late stages only highlights the importance of learning its potential symptoms. While the NPCF notes that symptoms of pancreatic cancer sometimes do not occur at all, learning the potential symptoms is still vital, as the disease is most treatable when discovered in its early stages.

Symptoms

Symptoms may not appear until pancreatic cancer is in an advanced stage. The NPCF notes that’s one reason why diagnosis tends to be so late and why the disease is so difficult to detect, even in people who take their health very seriously. But men and women who notice any of the following symptoms should bring them to the attention of their physicians immediately.

• Abdominal pain: The CPA notes that a vague mid-abdominal pain is one of the first symptoms of pancreatic cancer. • Fatigue: Fatigue may be an early symptom of pancreatic cancer, so it’s important that aging men and women do not write off any instances of fatigue as merely a byproduct of getting older. Fatigue is often noticed prior to diagnosis, so taking it seriously is urgent. • Back pain: Over time, pain in the abdomen may move or radiate into the lower or upper back. • Yellowing of the skin and of the whites of the eyes • Loss of appetite • Significant loss of weight in a 30- to 60-day span • Depression • Digestive issues: The pancreas is part of the digestive system, and the CPA notes that as many as 40 percent of pancreatic cancer patients report nausea and vomiting. • Itching

Many of the symptoms noted above may be byproducts of pancreatic cancer treatments, but they also may appear prior to diagnosis. So it’s important that they be treated seriously and reported to a physician immediately. Pancreatic cancer poses a significant threat to both men and women. Learning to recognize signs of the disease and what to do should they appear may improve patients’ prognosis.

OCTOBER 15, 2020 • FOCUS ON HEALTH • PAGE B19

FOCUS ON HEALTH

Top tips to get ready to run

ou’ve made the decision to get in shape, and whether your goal is a full marathon or simply a few laps around the neighborhood, there are a few steps to consider taking before you strap on those shoes and head toward the finish line. Here are a few tips to help get you ready for the big race:

Seek quality sneakers: Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances. Make a schedule: Try to aim for at least 10 hours of training per week, including

three days where you run and two or three days of other physical activity such as cycling or strength training. To avoid exhaustion, be sure to include at least 1-2 “rest” days per week. Stick with water: Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating power of water. As a rule, try to consume at least 6-8 ounces of water for every 20 minutes you run. Proper hydration after the run is also vital. Go online: Many websites have training guides for various skill levels or different types of races. If you have a smartphone, look for apps that can take you through dayby-day workouts to get you marathon-ready. Nutrition: Filling your body with the proper amount of fuel can help ensure finish-line success. Load up on quality carbohydrates, such as beans, peas, wholewheat pastas, whole-grain cereals, apples, brown rice and root vegetables. Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter and soy protein sources, as well. By following these general rules, you’ll be able to focus on achieving your goal and enjoy the thrill of finishing the race.

Before your run

Before you start running, never perform static stretches. Instead, go through a dynamic warm up (moving around) to get your body ready. A good warm up before each run should last between 5 and 10 minutes. ✴ Standing on one leg, swing the other back and forth. Alternate a few times. Rotate your ankles before swinging. ✴ Walk along, bringing knees up to waist height about ten times each side. ✴ Now do a walking lunge, about 10 steps altogether. ✴ Carry on walking, and every 10 steps hop briskly from one foot to the other, with knees high for 5-10 seconds. Repeat 4 times.

After your run

Rather than just coming to a sudden stop, cool down by walking briskly for a few minutes. When your heartbeat has returned to normal, go through some stretches. Hold each one for about 10 seconds, or until it eases off. This will gradually return your heart rate to resting level and stretch your muscles to reduce tightness and soreness the following day.

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PAGE B20 • FOCUS ON HEALTH • OCTOBER 15, 2020

OCTOBER 15, 2020 • FOCUS ON HEALTH • PAGE B21

FOCUS ON HEALTH

Improve heart health with daily nutrition from a refrigerator staple

aking care of your heart requires a commitment to the right routines and smart decisions, but it doesn’t have to be difficult. Simple ingredients already in your kitchen may offer powerful protection to keep your heart healthy. For example, more than a decade of research shows 100% orange juice and its vitamins and minerals may play a beneficial role in helping lower blood pressure and other risk factors for heart disease. A study published in the “European Journal of Nutrition” by researchers at Eurecat, Centre Tecnològic de Catalunya, in Reus, Spain provides further support for 100% orange juice’s role in heart health, and offers additional insight into a unique component in orange juice, called hesperidin, that may have antioxidant activity and contribute to orange juice’s cardiovascular benefits. The study, which was funded by the Florida Department of Citrus, determined that adults with pre- or stage-1 hypertension who drank about 2 cups of 100% orange juice per day saw significant reductions in systolic blood pressure and other markers of heart health and inflammation. “Nearly half of adults in the United States have high blood pressure,” said Dr. Rosa Walsh, scientific research director at the Florida Department of Citrus. “For those with mild hypertension, including something as simple and pure as 100% orange juice in your daily healthy routine may help make significant improvements in such a prevalent problem.” Beyond its heart health benefits, many studies, including a National Health & Nutrition Survey published in “Nutrition Journal,” have found that 100% orange juice consumption is associated with higher diet quality and increased levels of key nutrients, including many that are under-consumed, like potassium. “The vitamin C, antioxidants and potassium found in 100% orange juice can help maintain a healthy blood pressure, which is a big factor in heart health,” said Kaleigh McMordie, RDN and founder of the blog “Lively Table.” With no added sugar and no fat, cholesterol or sodium, orange juice can help you take advantage of these nutritious benefits from breakfast to dinner with dishes like Poached Salmon with Collard Green Salad, an easy way to add potassium and vitamin C at the family table, especially when paired with an 8-ounce glass of 100% orange juice. For those busy mornings on the go, an Orange Kale Smoothie can be the fuel you need as a filling option with less than five ingredients that’s an excellent source of vitamin C, folate and vitamin K and a good source of potassium and thiamin. For more information on the heart health benefits of 100% orange juice, visit FloridaJuice.com.

Add 100 % orange juice to family recipes and routines

Poached Salmon with Collard Green Salad

Orange Kale Smoothie

YIELD: Makes 2 servings INGREDIENTS: • 2 cups 100% orange juice • 1/4 cup frozen pineapple • 1 cup kale, tough stems removed • 4 mint leaves DIRECTIONS:

In a large blender, blend the orange juice, frozen pineapple, kale and mint leaves until smooth. Pour into a tall glass.

INGREDIENTS: • 1 1/4 cups orange juice, divided • Nonstick cooking spray • 1 pound salmon filets • 1 cup white wine • 2 cloves garlic, smashed • 2 teaspoons finely grated fresh ginger, divided • 2 tablespoons olive oil • 1 tablespoon apple cider vinegar • 1 tablespoon finely minced shallot • salt, to taste • pepper, to taste • 1 small bunch collard greens (about 8 ounces), stems and center ribs removed • 1/2 cup toasted, slivered almonds DIRECTIONS:

Preheat oven to 375 F. Spray small glass baking dish with nonstick cooking spray. Set salmon in dish. In small saucepan over high heat,

combine 1 cup 100% orange juice, white wine, garlic and 1 teaspoon grated ginger; bring to simmer. Pour poaching liquid over salmon and cover with aluminum foil. Poach in oven 15 to 20 minutes, or until salmon is cooked through. In lidded jar, combine remaining 100% orange juice, remaining grated ginger, olive oil, vinegar and shallot; shake to combine. Season with salt and pepper, to taste. Cut collard greens into thin ribbons and transfer to large mixing bowl. Pour dressing over collard greens; toss well to combine and fully coat. Remove salmon from liquid and serve on top of collard greens. Sprinkle with almonds. Season with additional salt and pepper, to taste, and serve.

PAGE B22 • FOCUS ON HEALTH • OCTOBER 15, 2020

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