Healthy Lifestyles 24 by Mitchell Republic

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A SPECIAL SUPPLEMENT TO THE

JANUARY 2024

2 | WEDNESDAY, JANUARY 17, 2024

2024 HEALTHY LIFESTYLES

Listen to your body, be creative when looking to make diet changes

Eating right can help reduce chronic illnesses, says dietitian from Mitchell

butter, popcorn and trail mix, crackers and cheese or vegetables with hummus RAPID CITY is easier when you can purith the arrival of 2024, chase pre-washed and cut people everywhere have produce, readymade humadded another round of mus, single serve peanut New Year’s resolutions to butter, trail mix and popLambert their to-do list for the next 12 months. corn packets,” Lambert said. Typically a part of those lists of promPeople enjoy eating out, ises are goals such as getting into shape, improving finances and improving mental both as a way to get out of the kitchen and to try new dishes. Traditional favorites like health. According to a poll by Forbes, two burgers or tacos can be customized to help of the most prominent resolutions come you get those more healthful ingredients in the form of losing weight, which 34% respondents said was a goal for 2024, and in front of you. “When eating out, ask for extra vegetaimproving one’s diet, which 32% acknowlble toppings for sandwiches, burgers and edged was something for which they were tacos, or split a vegetable and potato side. aiming. Keep frozen vegetables on hand at home When it comes to improving one’s diet, for an easy side to a homemade or take out there can be numerous benefits. Adoptentree to create a delicious and balanced ing and sustaining healthy behaviors, including embracing an improved diet, can meal,” Lambert said. What you eat can affect how you feel, affect health and quality of life by reducing and Lambert said it is important to pay instances of chronic diseases, including attention to the signs your body is giving type 2 diabetes, high blood pressure, high you. She tells patients to be mindful of the cholesterol and heart disease. messages, such as stomach growls, dull Abigail Lambert, a Mitchell native headaches, low energy and even increased and registered dietitian with Monument thoughts about food. Those cues may sigHealth in Rapid City, told the Mitchell nal that it’s time to reconsider your diet. Republic that there are several ways to Taking the time to sit back and enjoy take a new approach to your diet. One meals is another way to keep aware about method for eating better is one that is commonly heard: eat more fruits and veg- what you are putting into your body. “Another great way to be mindful when etables. eating is to eliminate distractions and “Focus on strategically building your plate — try to fill half the space with fruits practice noticing the taste, texture, smell and look of the food you are consuming — and vegetables. This is a very helpful first this is the art of enjoying food,” Lambert step because most Americans don’t eat said. enough fruits and vegetables. If you don’t Whatever changes you make, it can take regularly eat many fruits and vegetables, time for the body to fully adjust to a new start small by incorporating smaller servings of produce you do enjoy and build up routine. Regardless of how far you want to take your diet revolution, it can be helpful from there,” Lambert said. to start small and build from there. Changing over from beloved foods With such lifestyle changes, Lambert that may not be as healthy for you can be said slow and steady wins the race. difficult, especially in a world seemingly “When you try to overhaul and make designed for convenience and speed. There large changes to your diet, your body may are ways to maintain convenience without resist those changes. I recommend starting sacrificing nutritional value. small and setting attainable goals,” LamThat holds true for in-between meal bert said. “Once you achieve an initial goal, snacks, as well. “Be creative with your nutrition. We live your confidence will grow and you can build on each success. If your goal is to eat in a fast-paced world, and sometimes we have to be creative with our food. Creating DIET CHANGES: Page 3 balanced snacks like apples and peanut By Erik Kaufman Mitchell Republic

Adam Thury / Mitchell Republic

Water misters spray fresh food products at Coborn’s on Thursday, Jan. 11, 2024, in Mitchell.

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Highlights of the latest exercise guidelines METRO CREATIVE

Since 2008, the Physical Activity Guidelines have been a vital resource for health professionals and policy makers, serving as a foundation for physical activity and education programs. These guidelines, established and periodically adjusted by the Office of Disease Prevention and Health Promotion, include recommendations for individuals ages three and over. A full breakdown of the latest guidelines can be found at Health.gov, but the following are some highlights pertaining to various groups. ► Preschool-aged children: The ODPHP notes that children between the ages of three and five should be physically active throughout the day to enhance their growth and development. Caregivers are urged to encourage active play that includes activities of various types. ► Children and adolescents: Children between the ages of six and 17 should engage in 60 minutes or more per day of moderate-to-vigorous aerobic physical activity. Kids in this age group also should engage in vigorous-intensity physical activity at least three days per week. Regimens also should include muscle-strengthening activities and bone-strengthening activities at least three days per week.

► Adults: The ODPHP urges adults to sit less and move more. The most substantial health benefits can be gained by engaging in at least 150 minutes to 300 minutes a week of moderate-intensity or between 75 minutes and 150 minutes of vigorous-intensity aerobic activity each week. Any equivalent combination of the two can suffice as well. Muscle-strengthening activities also should be part of adults’ fitness regimens. These activities should help to strengthen all the major muscle groups, and adults should aspire to engage in them at least two days per week.

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► Older adults: Older adults who can still follow the guidelines designed for younger adults can continue to do so. But the ODPHP recommends that older adults also incorporate multicomponent physical activity in their workout regimens. This can include balance training to complement aerobic and muscle-strengthening activities. Older adults also are urged to discuss with their physicians how any chronic conditions they may have can affect their ability to safely engage in physical activity. The Physical Activity Guidelines can serve as a useful resource for people of all ages as they look to live a healthy lifestyle.

DIET CHANGES From Page 2

more vegetables and fruits, but you don’t currently eat any, perhaps start with adding a serving of either food group to one meal a day.” People require food to live, but food is about more than just sustenance, Lambert said. Food is strongly connected to pleasure, and favorite foods can still be enjoyed as long as one puts an eye toward moderating the amount and frequency at which you consume those foods. Improving the balance of your diet doesn’t mean eating has to be unpleasant or a chore, or even completely cutting out your favorite dishes. Lambert said it’s all about balance and variety. It can be a challenge changing the way you eat, but it doesn’t have to come with the price of losing your love of food. “Remember that food isn’t just nourishment — it also is traditions, culture, social, holidays, comfort and enjoyment. While gentle nutrition such as balancing your plate and consuming all foods within moderation is important, being satisfied with the food you consume is also important. When considering changes to your nutrition, make sure to consider the longevity of those changes. Instead of cutting out foods or food groups, focus on what you can add to make your nutrition more varied and balanced,” Lambert said.

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2024 HEALTHY LIFESTYLES

Signs you’re exercising too much METRO CREATIVE

The formula for healthy living has remained the same for decades. Healthy eating paired with regular exercise can lower risk for a number of ailments, including chronic diseases. But it’s important that individuals avoid overdoing it in regard to exercise. Too much of anything can negate its benefits, and exercise is no exception. The current Physical Activity Guidelines for Americans indicate adults need 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity each week. The Centers for Disease Control and Prevention says children between the ages of three and five need to be active throughout the day. Kids between the ages of six and 17 need to be physically active for at least 60 minutes every day. Meeting these exercise guidelines is a good step in a healthy direction. Those tempted to exercise even more or to extreme levels should be advised of the potential pitfalls of too much exercise, or something called “overtraining”

rebuilding them. Without time for repair, the body’s rebuilding process is interrupted, which affects its ability to build strength. This results in chronic stress known as overtraining syndrome.

Mood swings and irritability

Pushing too long and too hard can actually cause a person to feel overworked and tired. This may lead to trouble sleeping, which can cause irritability and mood swings, says MedlinePlus.

Overtraining syndrome

According to Alena Luciani, M.S., C.S.C.S, a strength and conditioning specialist, if a person exercises too much for weeks at a time, the body is put at risk of overtraining syndrome. In order for stronger muscles to form, the natural process involves exercise breaking down muscle fibers and the body repairing and

Missed menstrual periods

The Office on Women’s Health says exercising too much can caused missed menstrual periods or make a woman’s period stop entirely. Athletes who train hard regularly have been known to have irregular or missed periods.

Weight gain

Many people exercise to lose weight, but overdoing it can have the opposite effect. Healthline says exercising too much without resting in between can lead to low Immune system impact Overdoing exercise may adversely affect testosterone levels and high levels of the the immune system. When the body is run stress hormone cortisol. These hormonal changes often are associated with loss of ragged, it cannot do its job well. Illnessmuscle tissue, weight gain and even excess es may be able to sneak past the body’s defenses even easier, particularly if exercis- belly fat. ing too much is paired with calorie restricDecline in performance tion that affects balanced nutrition. Overtraining may cause a person to plateau or experience decreased performance Overuse injuries rather than improvements in physical abilSore muscles and heavy limbs come ity. Less strength, endurance and agility from exercise sessions and can be signs of muscle breakdown and repair. Overuse can make it hard to reach fitness goals. Exercising a lot may seem like it is a can lead to injuries to various parts of good thing, but overtraining can be danthe body, particularly if workouts are not gerous. varied.

Fill up on healthy eating pointers ► Choose fiber-rich foods. Fresh fruits and vegetables, whole grains, nuts, Diet and exercise are the key compoand legumes are good sources of fiber. nents of maintaining a healthy weight Fiber helps people maintain digestive and protecting yourself against chronhealth and can help you to feel fuller lonic disease. According to the Missouri ger, reducing the potential for overeating, Department of Health & Senior Services, eating smart and being active have similar according to the Centers for Disease Control and Prevention. effects, including reducing risk for heart ► Note how you feel after eating. disease, high blood pressure, stroke, some Create a food journal where you jot down cancers, and diabetes. In addition, these notes about how you feel after eating cerhealthy living strategies can improve tain foods. If you notice that certain foods personal appearance and improve overall or ingredients trigger adverse reactions, it well-being —helping people live longer may be worth avoiding that type of food and maintain their independence. or looking for an alternative. Stomach People may wonder how to eat betupset or bloating after eating dairy, for ter when faced with many diets, each example, may indicate an intolerance for of which promises great results. It can lactose. be confusing when navigating all of the ► Explore the Mediterranean diet. options, and there is no magic formula to While you should avoid fad diets that eating better. Common sense can come often produce short-term but unsustaininto play when attempting to eat better, able results, a Mediterranean diet has and individuals also can consider these stood the test of time. According to the strategies to make diet work for them as authors of a new study published in JAMA they seek to live healthier. Network Open in October 2023, mid► Eat colorful, varied, nutritionally dle-aged and older adults with overweight dense foods. Medical News Today says or obesity and metabolic syndrome lost each meal should be 50 percent fruit and visceral fat (belly fat) and showed a greatvegetables, 25 percent whole grains, and er reduction in the percentage of total 25 percent protein. Select an array of col- fat while adhering to a Mediterranean orful foods that will provide most of the diet. They also had delayed loss of lean nutrients needed. body mass, which often comes with aging.

METRO CREATIVE

Mediterranean diets prioritize legumes, seafood, vegetables, and ‘good’ fats like olive oil. ► Control portion sizes. Sometimes it’s not what you eat but how much you eat that affects health. Weighing and measuring food can help you control portions and understand how many calories you’re consuming each day. The National Institutes of Health says eating plans

that favor 1,200 to 1,500 calories per day for women and 1,500 to 1,800 for men are good targets to lose weight at a healthy pace when combined with moderate exercise. Balanced eating is a major component of a healthy lifestyle. While there are many fad diets, eating plans with a proven track record that are supported by the medical community may be your best bet.

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6 health benefits of yoga METRO CREATIVE

Are you ready for warrior pose? Have you engaged in downward dog today? You no doubt understand these questions if you have an even cursory knowledge of yoga. Yoga is an ancient, ascetic Hindu discipline comprised of controlled breathing, body positions and meditation. The goal of yoga is to attain a deep state of tranquility and spiritual insight. While people may be quick to associate yoga with popular poses, it’s the complete package of breathing and reflection that does wonderful things for the mind and body. Johns Hopkins Medicine says yoga can benefit people of all ages. It can help the healthy, but also can be utilized to treat people recovering from illness or surgery or those living with a chronic condition. While the scientific research into yoga’s health benefits is preliminary and not extensive, certain trends have emerged. 1. Improves flexibility: According to Yoga Journal, even the lowest intensity styles of yoga have been shown to increase flexibility. Yoga is especially helpful for adults ages 65 and older, helping to slow age-related loss of flexibility.

2. Brain boost: Gray matter in the brain can diminish as people get older. However, according to a 2015 study funded by the National Center for Complementary and Integrative Health, there is no relationship between gray matter and age among yoga practitioners. In fact, yoga participants showed increased volume in certain brain regions commensurate with the number of years of yoga experience and practice. 3. Back pain relief: Yoga poses can help alleviate pain in various regions of the body, notably the lower back. The American College of Physicians recommends yoga as a first-line treatment for chronic lower back pain. 4. Alleviate joint pain: Johns Hopkins Medicine says gentle yoga can alleviate some of the discomfort of arthritis, particularly tender, swollen joints. 5. Improved mental health: A 2017 meta-analysis of 23 interventions looking at yoga to alleviate depressive symptoms overwhelmingly indicated yoga can be an effective alternative treatment for major depressive disorder. MDD is thought to be one of the most common mental health disorders in the world.

6. Reduced inflammation: A study published in 2018 in Biological Research for Nursing determined yoga is a viable intervention to reduce inflammation across a multitude of chronic conditions, such as rheumatoid arthritis, heart disease, Crohn’s disease, and cancer.

In addition to these health benefits, yoga can help tame stress, reduce pain, improve quality of sleep, and even boost immunity. Individuals are urged to start gradually in basic level yoga classes and slowly increase intensity as they grow more comfortable.

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The link between a healthy diet and a healthy heart METRO CREATIVE

Heart disease is a leading cause of death across the globe. According to the World Health Organization, ischaemic heart disease is responsible for 16 percent of the world’s total deaths. The WHO also points out that, between 2000 and 2019, deaths due to ischaemic heart disease rose by more than two million. Though not all deaths due to heart disease are preventable, many are, and researchers have discovered various ways individuals can reduce their risk for heart disease. One way individuals can protect their heart health is to eat a healthy diet. The link between diet and heart health is significant. Recognition of that link can help people concerned about heart disease develop a dietary plan that reduces their risk for this all-too-common killer. A healthy diet, weight and heart health The Centers for Disease Control and Prevention note that a healthy diet is balanced and includes a variety of nutritious foods. In fact, one easy way to determine if a plate is healthy is to see how colorful it is. The CDC notes that ‘eating the rainbow’ means a plate is filled with an array of colors, which typically means an individual is eating healthy foods. Such a plate may include dark, leafy greens; bright red

tomatoes; colorful fruits like oranges; and even fresh herbs. Such foods tend to be loaded with vitamins, fibers and minerals and low in added sugars, sodium, saturated fats, trans fats, and cholesterol. That makes it easier for individuals to achieve and maintain a healthy weight, which in turn reduces their risk for heart disease. A recent study from researchers at Johns Hopkins found that obesity itself can lead to heart failure, even in the absence of markers for heart disease like high blood pressure, diabetes and elevated cholesterol that have long been used to determine an individual’s risk for heart disease. So by using a nutritious diet to maintain or achieve a healthy weight, individuals are thus lowering their risk for heart disease, even if they do not presently have any of the established markers indicating that risk has been elevated. A healthy diet, cholesterol and heart health Of course, many people already have learned that they are at an elevated risk for heart disease due to certain lifestyle choices, including poor diet. A poor diet can cause a host of health problems, including elevating cholesterol levels. According to the Heart & Vascular Center at Valley View Hospital in western Colorado, a diet high in saturated fat can lead to heart disease

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of saturated fat can help most people maintain healthy cholesterol levels, thus reducing their risk for heart disease. Foods high in saturated fat include pork, beef, lamb, cream, butter, and cheese. Heart disease claims the lives of millions of people across the globe every year. Diet is an undeniable ally in the fight against heart disease, and individuals who commit to eating right can greatly reduce their risk for heart disease.

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because it can increase cholesterol levels. The Mayo Clinic notes that, when a person has high cholesterol, fatty deposits can develop in the blood vessels. Those deposits eventually grow, making it difficult for sufficient blood to flow through the arteries. The deposits also can break and form clots that can cause heart attack or stroke. Though Harvard Health notes that some people are genetically predisposed to high blood cholesterol, a diet that limits intake

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