JANUARY 2022
Healthy
Lifestyles
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How to approach diet after a diabetes diagnosis BY METRO CREATIVE
Diabetes affects hundreds of millions of people across the globe, and more and more people are being diagnosed with this often preventable disease every year. According to the World Health Organization, 108 million people across the globe were living with diabetes in 1980. In 2019, the International Diabetes Foundation estimated that 463 million adults between the ages of 20 and 79 were living with diabetes. Perhaps even more troubling is that the IDF estimates that, by 2045, 700 million people will be living with diabetes. A diabetes diagnosis can be scary. The IDF reports that people with diabetes have an increased risk of developing an assortment of serious health problems, including diseases that affect the heart, eyes, kidneys, nerves, and teeth. Poor diet is a common contributor to diabetes. So it’s natural that newly diagnosed diabetes patients typically want to know how they can alter their diets so they can begin to overcome their disease. That’s a good place to start, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that eating well and being physically active can help people prevent or delay problems associated with diabetes. The NIDDK notes that eating a variety of healthy foods from all food groups is essential for people with diabetes.
► Vegetables: Broccoli, carrots, greens, peppers, and tomatoes are examples of non-starchy vegetables that make great additions to everyone’s diet. These vegetables can be especially beneficial for people diagnosed with diabetes, as can starchy vegetables like potatoes, corn and green peas. ► Fruits: Diabetes patients can include oranges, melon, berries, apples, bananas, and grapes in their daily diets. ► Grains: Whole grains should make up no less than 50 percent of diabetics’ daily grain intake. Opt for whole-grain breads, pastas, cereals, and tortillas. ► Protein: Lean cuts of meat, chicken or turkey without the skin, fish, and eggs are some examples of healthy protein sources that diabetes patients can include in their diets. Nuts and peanuts; dried beans and certain peas, such as chickpeas and split peas; and meat substitutes like tofu can make for healthy protein sources as well. ► Dairy: When purchasing dairy products, stick to nonfat or low-fat milks, yogurts and cheeses. A diabetes diagnosis can be scary. If poor diet contributed to such a diagnosis, committing to eating healthier can help people effectively manage their disease and possibly avoid some of its more negative consequences.
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Healthy activities for kids of all ages BY METRO CREATIVE Children have a seemingly endless supply of energy. Channeling that energy into something positive can benefit kids’ minds and bodies. The American Academy of Pediatrics recommends various amounts of daily physical activity for children depending on their ages and abilities. Adhering to these recommendations is especially important in the wake of what many public health officials fear has become an epidemic of childhood obesity in many nations. For example, the United States-based Centers for Disease Control and Prevention reports that roughly 13.7 million children between the ages of two and 19 are presently obese. In Canada, the Childhood Obesity Foundation reports that childhood obesity rates have hovered around 12 percent for years. Routine physical activity can help children maintain healthy weights, and it also pays dividends for youngsters’ mental health. According to the American Psychological Association, children between the ages of six and 18 who
exercise regularly tend to have lower levels of depression, stress and psychological distress. Those findings, part of a 2019 study published in the journal Sports Medicine, reflect the ways exercise affects the mind. And the mental benefits don’t stop there, as the study also found that youngsters who are physically active also have higher levels of positive self-image, life satisfaction and psychological well-being. The amount of physical activity children need each month depends on their age, and the AAP recommends the following age-based guidelines. ► Infants: The AAP recommends infants get at least 30 minutes of tummy time and other interactive play throughout the day. ► Toddlers: Toddlers can be tough to keep up with, and parents can channel that energy into something positive by ensuring their kids get at least three hours of physical activity every day. Free play outside and daily neighborhood walks are some examples of appropriate physical activities for children in this age group.
► Preschoolers: Three-plus hours of physical activity, including one hour of moderate to vigorous exercise, is recommended for preschool-aged youngsters. Tumbling, throwing and catching are some of the activities recommended by the AAP. ► Elementary school students: School-aged children need at least 60 minutes of physical activity on most
days of the week. The AAP recommends giving children in this age group ample opportunities for free play but also notes that organized sports focused on fun can be great outlets for kids in elementary school. Parents can speak with their children’s pediatricians about appropriate muscle/bone strengthening activities, which the AAP recommends three days a week for kids in this age group. ► Middle school students: Students in this age group need the same amount and types of exercise that elementary school students need. But the AAP advises parents to guide children toward physical activities that encourage socialization and to avoid having kids this age specialize in a single sport. ► Teenagers: Teenagers need an hour or more of physical activity most days of the week. Muscle/bone strengthening activities should be included three days per week. Activities that encourage socialization and competition are beneficial to teenagers’ development. Physical activity can benefit kids in myriad ways and should be a vital component of their daily lives.
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Age-based health screening guidelines Early detection is crucial to overcoming serious illnesses. Preventive care is something parents prioritize when raising children, but it’s a crucial component of healthy living as an adult as well. Health professionals recommend various age-specific screenings and tests, and these can serve as a guideline for individuals as they navigate adulthood. The following age-specific health screening recommendations, courtesy of Beaumont Health and Columbia Doctors Primary Care, can serve as an preventive care guideline, though doctors may advise patients to get more frequent screenings depending on their medical histories. 18 TO 39 YEARS OLD ► Cholesterol: A cholesterol check should occur around age 20, then every five years until age 35. Afterward it can occur annually. ► Skin screening: An annual full body screening will identify any suspicious moles or skin lesions. ► Cervical cancer: Women in this age range should receive a Pap
smear every three years and an annual pelvic exam. ► Breast exam: Self-examination of the breasts and examination by a clinical provider should take place every year. ► Testicular exam: Men should conduct self exams for testicular abnormalities. Doctors may examine the testicles during annual physicals as well. ► Tdap vaccine: All adults should get the Tdap vaccine if they did not receive it as an adolescent to protect against pertussis, and then a Td
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(tetanus, diphtheria) booster shot every 10 years. ► HPV vaccine: The human papilloma virus vaccine is recommended if you did not receive it as an adolescent. 40 TO 64 ► Zoster (Shingles) vaccine: Two doses of this vaccine will be administered between two and six months apart starting at age 50 and up. ► Colorectal screening: A colonoscopy to detect any colorectal illnesses is recommended beginning at age 50. ► Prostate screening: Prostate screenings begin at age 50 unless you are a high-risk individual, in which case screenings begin at age 40. ► Osteoporosis: Doctors may recommend a bone density test and osteoporosis screening at age 50 and up if certain risk factors are present. ► Lung cancer screening: If you are a past or current smoker, it’s wise to have an annual lung cancer screening. The American Lung Association says adults age 55 and up can have this screening covered by health insurance.
► Mammogram: Women should begin receiving annual mammograms at age 40. 65 YEARS AND OLDER ► Cervical cancer: Most women can stop getting Pap smears at this age if they have no history of cervical cancer. Women who have had a hysterectomy may no longer need pelvic exams after age 65. ► Pneumococcal and pneumonia vaccines: These are recommended every five years for certain conditions and risk factors. ► Cognitive health: Doctors may assess your cognitive health to see if there are any risk factors for dementias. In addition to these screenings, doctors may conduct annual depression screenings to assess mental health. Routine blood glucose monitoring may be necessary based on risk factors for diabetes. Individuals are urged to speak to their doctors to map out a health screening schedule specific to their needs.
6 | JANUARY 2022
HEALTHY LIFESTYLES
Long-term solutions to protect joints BY METRO CREATIVE Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles. Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise
strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints. In recognition of the threat posed by chronic joint pain, the Arthritis Foundation¨ recommends individuals take various steps to protect their joints over the long haul. ► Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and
potentially causing issues with the toes. ► Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done. ► Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.
► Opt for low-impact activities. Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve high-intensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors. Various strategies can help individuals maintain healthy, pain-free joints over the long haul.
Resolutions inspired by trending health topics BY METRO CREATIVE Improving personal health is a popular New Year’s resolution. A 2020 Finder survey found that an estimated 188 million Americans planned to make resolutions to carry them into 2021. Similar numbers of people likely will put personal goals on the calendar this year. Those focused on health and wellness may consider these trending topics. Collagen supplementation Collagen is a family of proteins that serves as the structural component of most connective tissues in the body. Collagen production wanes as people age, but it also can drop quickly due to excess sun exposure, smoking, lack of exercise, and excess alcohol consumption, according to the Harvard T.H. Chan School of Public Health. Many people are interested in maintaining adequate levels of collagen, which is vital to giving skin a youthful appearance and helps to maintain healthy joints. According to Google Trends, online searches for collagen have increased steadily since 2014. Collagen has become a top-selling supplement to improve hair, skin and nails. Though human studies that prove collagen supplementation efficacy are lacking, some randomized controlled trials have found
that collagen supplements improve skin elasticity and joint mobility and reduce joint pain. Collagen supplements are thought to be safe, but people should discuss supplementation with a doctor first. Fermented foods More research is showing a connection between digestive tract (gut) health and immunity, and people concerned with boosting their immune systems are paying attention. Research published in the journal Cell in 2014 indicated the immune system has evolved to maintain a symbiotic relationship with microbiota in the gut. Accordingly, when operating optimally, this immune system-microbiota alliance allows the induction of protective responses to pathogens. Naturally fermented foods may help strengthen the gut microbiome by supplying it with healthy probiotics, according to Dr. David S. Ludwig, a professor of nutrition at the T.H. Chan School of Public Health.
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The pros and cons of running Few physical activities inspire the devotion that avid runners have for running. Millions of individuals across the globe lace up their sneakers and run for miles on end each day, and the fitness experts at Fitbit note that running is the most popular activity in the world. The global popularity of running suggests it’s an activity that’s all gravy and no grief. However, running can take a toll on a body, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running before doing so. PROS ► Running and heart health: Running generally has a positive effect on heart health. The heart is a muscle, and much like weight training can help strengthen muscles like biceps and triceps, running can strengthen the heart and make it more efficient. Cardiologists with the Copenhagen City Heart Study noted that jogging increases oxygen uptake, which makes it easier for the heart to pump a larger amount of blood and do its job more
easily. In addition, various studies have found that running can reduce individuals’ risk for heart disease by a significant percentage. ► Running and mental health: “Runner’s high” is a well-documented yet not entirely understood phenomenon. Thought it’s often associated with the release of mood-enhancing hormones known as endorphins and characterized as a routine and euphoric byproduct of running, experts at Johns Hopkins Medicine note that research indicates very few runners actually experience runner’s high. Instead, runners may feel good after running because physical activity increases levels of endocannabinoids in the bloodstream. Higher levels of endocannabinoids may promote shortterm responses like reduced anxiety and a greater feeling of calm. This is an important distinction, as runners who don’t feel runner’s high after a long run should know that they’re likely still gaining some mental benefit from running, even if a long run makes them feel more nauseous than euphoric.
► Running and brain power: Running also has been found to benefit brain power. Researchers at the University of Ulm in Germany found that individuals who jogged for 30 minutes per day three times a week benefitted from a substantial improvement in concentration and visual memory. CONS ► Running and joint health: Though many medical professionals now dispute that there’s a link between running and osteoarthritis, running can lead to wear and tear on the joints over time. It’s important to note that such degeneration can occur even in non-runners, especially those who live sedentary lifestyles. Being physically active is an important part of maintaining long-term joint health, but individuals who like to run should be sure to devise a balanced workout regimen that includes strength training to make the muscles and tissues around joints stronger. Running without strength training could contribute to unhealthy joints.
RESOLUTIONS From Page 6
Some pickles, Korean kimchi, sauerkraut, and other foods can be beneficial. Consumers should look for product labels that say “naturally fermented,” which use live organisms for the fermenting process. CBD and hemp products Even though medical marijuana and recreational marijuana use is now legal in many parts of the country, CBD is widely being harnessed in its own right. Cannabidiol oil is a chemical found in marijuana and hemp plants. CBD doesn’t contain THC, the psychoactive ingredient found in marijuana that produces a high, advises the Mayo Clinic. CBD has been studied as a treatment for a wide range of conditions like Parkinson’s disease, diabetes, multiple sclerosis, and anxiety. The only CBD product currently approved by the U.S. Food and Drug Administration is prescription Epidiolex for epilepsy. Since hemp oil is high in essential fatty acids, it may produce anti-inflammatory effects and improve brain function. It is widely used in beauty products like skin creams as well. Always speak to a doctor before using CBD and related products. Getting healthier is a common theme of New Year’s resolutions. Various health trends could affect what people resolve to do in the year ahead.
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