Health, Wellness and Beauty 7.31.15

guide to

Health, Wellness & Beauty

a blank slate media / litmor publications special section • july 31, 2015

30 guide to health, wellness & beauty • News Times Newspapers, Friday, July 31, 2015

A simple step that makes you healthier

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By D r . A l a n Bernstein

ou hear so much health advice these days, and so many bits of wisdom are repeated so often, that even the simplest truths begin to sound like battered clichés.

So today, forget everything you’ve heard about easy and effective ways to lose weight and listen to a story about 822 ordinary folks from Adelaide, Australia.

The subjects of a 2013 study, these men and the women were similar in all ways but one: The researchers directed some to drive to work each morning, and others to walk. After four years, the researchers found that the group as a whole gained an average of 3.5 pounds per person. But those who walked to work gained two pounds less on average than their car-fancying colleagues.

Your grandmother could have told you the same thing: Slow and steady wins the race. Among those who drove to work every morning were many who exercised routinely, and yet even they were more likely to pack on the pounds than those who took the seemingly small step of hoofing it to the office each morning.

Easier said than done you might respond, and you’d be right. But even if you aren’t one of the 2.8 percent of Americans who commute to the office on foot, finding time each day

to get out for a walk can make a big difference to your health. According to the National Institutes of Health, walking can lower the risk of high blood pressure, diabetes and heart disease. And that’s not all. According to a 2011 study published in Proceedings of the National Academy of Sciences, when researchers asked elderly people to walk for 40 minutes several times a week for a year, they experienced an increase in the size of their hippocampus, which is a part of the brain that helps control memory. In comparison, other people of the same age were asked by the researchers to stretch instead—and they saw that part of their brain shrink in volume by 1.4 percent, on average. The difference led Dr. Kirk Erickson, the study’s lead author, to suggest that walking might help protect against some of the brain changes that are often seen with age.

And yet, even with its health benefits on record, many Americans still shun the stroll. Ask why, and you’re likely to hear something about how walking takes time, and maybe a complaint that walking to the office or to a meeting is likely to make you late, or a little sweaty. But the tradeoff may be worth it. According to Dr. Robert Thayer, the author of Calm Energy: How People Regulate Mood With Food and Exercise, ten minutes of walking at the pace you would use if you were late for an appointment can boost your mood for hours.

He bases that notion on studies like one he did in 1984. Dr. Thayer asked volunteers to rate their energy level and feelings of stress and fatigue two hours after either a sugary snack or a short, brisk walk. Consistently, people reported feeling more energetic and less stressed if they’d walked than if they’d snacked.

Walking can do the same for you.

Now that summer is upon us, give yourself the greatest—and simplest—treat imaginable by leaving your car parked while you grow slimmer, healthier and happier. It’s only a walk away.

News Times Newspapers, Friday, July 31, 2015 • guide to health, wellness & beauty ADVERTORIAL

Why Being Down Can Cause Your Weight To Go Up

By Dr. Bo Rosenblat, Chief Physician of Dr. Bo’s Diet

Have you ever noticed that you feel hungrier or eat more when things in your life are tough or stressful? While this isn’t the case for everyone, researchers have determined that as many as 4 out of 5 people suffer from or have had periods of emotional eating patterns caused by stress of depression. Emotional eating is simply defined as, eating to feel good or to make you feel better. Obviously, we all must eat to survive, and it is normal to choose foods that we enjoy, but emotional eating goes a step further. When our eating is triggered by emotions, rather than necessity, we are using the foods we enjoy for comfort, relief, pleasure and even punishment. Emotional eating often goes hand and hand with depression or extreme and/or chronic stress.

But which comes first? Do we eat out of sadness and stress? Or do we feel stress and sadness because of uncontrolled eating? The answer is both. When we are chronically stressed out, which many of us are, we tend to have higher than normal levels of the stress hormone “cortisol” in our bodies. Cortisol triggers cravings in the pleasure center of the brain, usually for salty, sweet, and high-fat foods—the indulgences that give us an immediate burst of energy and pleasure. The more uncontrolled stress present in your life, the more likely you are to turn to food for emotional relief.

If you find yourself giving into Emotional Cravings (giving your body the food you think it desires) you are more than likely creating a cycle of emotionally driven binges that have little to do with actual hunger. When dieting, giving in to one or two cravings now and again will not undo all your hard work for the average person. However, for an emotional eater a minor indulgence is usually just the beginning of a steep and slippery slope. For some people watching their weight, “one is better than none” (meaning just a small portion of the food they are craving is enough to put the brakes on a desire to jump ship on their diet). For people who struggle with Emotional Cravings though, “none is usually better than one” since the ability to control those cravings can sometimes feel like the ability to catch a runaway train. For emotional eaters it’s like that tagline for Pringles potato chips: “once you pop you can’t stop!”

Since we tend to indulge in starch-carbohydrate and sugary snacks, the cycle often continues after the initial insulin spike that we get. The pleasure we get from these types of foods is almost immediate, and the low we feel afterward is pretty rapid as well. This is why you may have experienced cravings for salty/sweet/salty/sweet - never feeling satisfied although you’ve certain had more than your fill calorically. These overindulgences and binges are what lead us to feelings of guilt, loss of control and in more extreme cases self-loathing, causing further stress and depression.

While there is no quick fix to eradicate these behaviors, there are steps that you can take to prevent the stress in your life from showing up on you waist: Know Your Hunger: Knowing the difference between physical hunger and emotional cravings is crucial. Physical Hunger is to address a lack of energy. Emotional Cravings is the need to satisfy an emotional desire for food. While the two can very easily be mistaken for one another, there are clear differences when you know what to look for. Physical hunger comes on gradually and one can usually wait some time before eating. Emotional cravings tend to come on suddenly and bring with it the need for immediate satisfaction. With emotional cravings one likely has specific food cravings, while physical hunger can be satisfied by a number of food options that sound appealing. Another main distinction is that while physical hunger is satisfied by a snack or meal, emotional cravings are not, despite the amount of food consumed. Tip: Each time you feel the desire to eat ask yourself, “Is this real hunger or am I feeding my emotions?” Creating mindfulness around any type of eating is the first step to discovering whether or not you are reaching for food in times of actual hunger. Even if you truly believe your hunger to be physical take ten minutes to create enough space to evaluate the situation further.

Feed Your Feelings, Not Your Stomach. Instead of giving in to a food craving, you can start retraining your brain to derive satisfaction and pleasure from other non-caloric activities. Always take yourself away from the food source (usually the kitchen) and try doing something else that will take up at least the ten minutes you have allotted to determine your type of hunger. Since eating is a physical activity, it is best to replace the eating with another physical activity. For example, keep your hands occupied by either doing a crossword puzzle or painting your nails. Other options include walking around the block or reading a chapter in your book. The key is to recreate calming activities that are healthy as opposed to unhealthy. Social activities are also proven to be very effective. Instead of “artificial friendships” often found online (Facebook, Twitter etc) ditch the online sites and pick up the phone and call someone who makes you feel good. You don’t have to talk about the thing that’s bothering you either, simply connecting with a good friend who makes you laugh or feel at ease is enough to lift your spirits and take your mind off of food. Tip: Try drinking at least 8 ounces of water or other no calorie natural beverage while you wait out your 10 minutes. Hot herbal tea, which takes a long time to drink, has restorative properties and is calming. Filling yourself up (calorie free) tends to work very well in tandem with distracting yourself when trying to beat a binge.

You Must Feel to Heal. It’s easy to think that your out of control eating is causing you to feel out of control. While your binges probably aren’t helping the matter, there is likely a deep underlying cause to your emotional eating. Instead of stuffing the emotional void with food or soothing the pain or stress you feel by indulging, get in touch with what’s really fueling your need to eat. Sometimes the answer isn’t easy to find. Try journaling when you feel the urge to emotionally eat, this can help you to uncover patterns that might have otherwise have gone unnoticed. A particular person, place or topic may emerge as a recurring theme. Group talk therapy can also be a great source of strength and support.

Simply hearing stories similar to your own can help give you the drive to work past these struggles. We tend to think that nobody except ourselves struggles with food or emotions, which is far from the truth. Tip: When trying to determine a cause and effect, look back into your past to determine when and why you started gaining weight. It may not seem obvious at first but if you gained a lot of weight at certain points in your life, then take a closer look at what was happening for you around that time. Successes, failures, transitions and traumas can all play a significant role in shaping your relationship past and present with food. Remember it’s not just the feedings that are making you gain weight it’s the feelings.

Finally, if you are seeking professional help for your weight management goals, it is crucial to distinguish between weight-loss and weight-management. For weight-loss (short-term) most diet programs work well and are fine as long as the approach is not unhealthy. However, for weightmanagement (long-term, sustainable weight) it is important to find a solution that helps with both the symptom (the excess weight) and the underlying contributing factors that created the excess weight to begin with. For example, the psychological component (emotional overeating) and when applicable the medical component (metabolic dysfunction).

Dr. Bo Rosenblat is a board-certified medical doctor and Chief Physician of Dr. Bo's Diet Center with office locations in Hewlett & Manhasset. For more information about Dr. Bo’s Diet program, please call 516-284-8248 or visit www.DrBosDiet.com.

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32 guide to health, wellness & beauty • News Times Newspapers, Friday, July 31, 2015

Ingredients that help fight inflammation Turmeric: Used primarily for flavoring, turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by osteoarthritis, a potentially painful condition that occurs when the joints’ natural shock absorbers break down.

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hose outside of the medical profession may consider inflammation a negative thing.

However, inflammation is an attempt by the human body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacterial and viral infections.

Inflammation can be poor for health when it is a constant occurrence.

Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help reduce instances of inflammation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation.

Ginger: Researchers at the University of Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients.

In the study, conducted over a period of 28 days, 30 patients were randomly assigned either two grams of ginger root supplements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflammation has been linked to a higher risk of colon cancer.

Extra-virgin olive oil: Extra-virgin olive oil is a staple of the Mediterranean diet, an approach to eating that emphasizes fish, fruits, vegetables, beans, and whole grains. The Mediterranean diet can reduce inflammation, and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease.

Vegetables: Men and women who eat lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacteria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of produce and legumes helps to increase the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation.

Omega-3 fatty acids: Omega-3 fatty acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflammation but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol.

A certain amount of inflammation is a good thing. But men and women who find themselves routinely battling inflammation may want to make certain dietary changes to counter their inflammation problems.

News Times Newspapers, Friday, July 31, 2015 • guide to health, wellness & beauty

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Health benefits of meditation M

editation is often trumped as a means to reducing stress and restoring healthy function in the body. While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers.

Meditation is often linked to yoga, but the practice can be done anytime and anywhere on its own.

The Mayo Clinic says that anyone can practice meditation.

A cost-effective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life. Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction.

Various studies show that meditation can be associated with improvement of a variety of

issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specific situations. The following are a few ways to put mindful meditation to use.

Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively.

Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of cognitive function decline as one ages.

Reduce blood pressure: The stress-boosting properties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine attribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.

Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease.

Stimulate the immune system: A study published in the journal Psychosomatic

Some experts also say that meditation can decrease metabolism and improve breathing.

Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not difficult to learn, but it something that requires practice to master.

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34 guide to health, wellness & beauty • News Times Newspapers, Friday, July 31, 2015

Post-workout tips Did you know? to aid recovery A recent study authored by education and psychology experts in Australia suggests that kids are spending far more time looking at screens than the two hours recommended by the American Academy of Pediatrics.

Published in the journal BMC Public Health in early 2015, the study surveyed more than 2,600 Australian students between the ages of eight and 16 to determine how much screen-based media use, or SBMU, kids were averaging each day.

SBMU included television viewing, computer usage and video game playing.

The study determined that 45 percent of eight-year-olds and 80 percent of 16-yearolds were exceeding the recommended two hours of screen time per day.

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xercise enthusiasts know that an effective workout does not end with your last rep or final second on the treadmill. What you do upon finishing a workout can go a long way toward aiding your recovery and making your exercise routine that much more effective.

During a workout, muscle and tissue can suffer some damage, and what men and women do after such workouts can determine whether their muscles recover in time for the next workout or they struggle to rebuild.

The following are a handful of postworkout activities for athletes looking for safe ways to aid their body’s recovery.

Stretch. Stretching after a workout aids muscle recovery. During a lengthy strength training workout, muscles contract quite often, leaving them in a shortened state at the end of your workout. If these muscles are not stretched once you complete your workout, you may suffer from stiffness and soreness later in the day or the following morning. Stretching helps the muscles return to their normal size, reducing the likelihood that you will suffer from stiffness and soreness while simultaneously kickstarting the body’s recovery process.

Rehydrate your body. Many people lose a considerable amount of fluid while exercising. Rehydrate the body with water after a workout so you do not suffer from symptoms of dehydration, which can include heart palpitations, muscle cramps and nausea. Avoid caffeinated beverages, including coffee and soda, after a workout, as caffeine promotes fluid loss.

Eat soon after working out. Eating high-quality protein soon after a workout aids muscle recovery and growth. A protein shake, some peanut butter spread on a brown rice cake or some low-fat yogurt can provide a potent helping of protein that helps the body recover and restore itself for your next workout.

Take time to rest between workouts. No matter how much energy you have after a workout, keep in mind that your body needs time to rest and recover. Muscles typically need one to two full days to recover after a workout, which is why trainers and other exercise professionals advise against working the same muscle group two days in a row or twice in three days. Rest is a part of your body’s recovery process, so give your body at least 24 hours between workouts before you get back to working out.

Get adequate sleep. As noted, muscle and tissue may suffer from slight tears during strength training exercises. However, when you sleep your immune system goes to work repairing the body, including those small muscle and tissue tears that may have occurred during your workout. Inadequate sleep does not give your body the time it needs to recover, and that can affect both your energy levels and the progress you make in the gym.

Workouts might be the focus of your fitness routine, but your post-workout behavior can go a long way toward determining the effectiveness of those workouts.

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News Times Newspapers, Friday, July 31, 2015 • guide to health, wellness & beauty

35

Tricks to eat less Drink more water. Dehydration symptoms can mimic the symptoms of hunger. Before reaching for a snack, try a tall glass of water. Also, consume water before a meal and you will be less likely to overeat.

Using a smaller plate that is filled with food can trick the brain into thinking it ate a larger meal, helping diners to eat less as a result.

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xercise and healthy eating are the main components to shedding pounds and maintaining that weight loss over the long haul.

Although bodies and dietary needs vary from person to person, medical professionals typically advise adults to consume a certain amount of calories per day to maintain long-term health.

The National Health Service advises the average adult male needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000.

Use a smaller plate. It’s possible to trick the brain into thinking you’re eating more than you really are by reducing the size of your plate. A full plate sends the signal that you’re eating a lot.

Reducing caloric intake slightly can serve as a catalyst to losing weight.

A healthy weight can reduce the risk of certain diseases and conditions, such as diabetes, heart disease and arthritis-related joint pain.

Eat slowly. Rushing through a meal may cause you to overeat. Focus on the bites you take and savor each one. Slowing down also will help you recognize when you are satisfied and can put down your fork.

Men and women will find there are dozens of diets designed to help people eat less, and some of these may be more manageable than others.

There also are additional strategies people can take to curb unhealthy eating habits, which can contribute to weight gain.

Dole out portions in advance.

When eating meals or snacking, pre-select portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and you probably won’t miss the extra food.

Start with a protein-fueled breakfast. Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein laden foods for breakfast, rather than simple carbohydrates, may suppress appetite throughout the day. Choosing an omelet over a bagel might make a real difference.

Don’t eat while distracted. Eating while involved in an important conversation or while watching an engaging television program can divert attention away from how much you are eating, so stay focused on the amount of food you’re eating.

Know food weaknesses. If you’re a sucker for ice cream, don’t stock it in the freezer. If you tend to eat as a coping method to stress, look for a healthier way to relieve that anxiety, such as exercise. Recognizing and eliminating foods that may encourage poor eating habits can help you eat less.

Overeating can be curbed by taking a few simple steps that are as effective as they are easy.

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36 guide to health, wellness & beauty • News Times Newspapers, Friday, July 31, 2015

How to avoid Health and unhealthy habits wellness career at the office opportunities H

ealth and wellness has grown increasingly popular over the last several decades as more and more people have adopted lifestyles designed to improve their immediate and long-term health. Not surprisingly, career opportunities in healthcare and health and wellness are on the rise, and the following are a handful of careers men and women interested in health and wellness may want to consider.

Getting up and moving around is key to good health while on the job.

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ccording to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many professionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health.

Staying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health.

Get out of your seat. Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the computer screen. Get out of your chair, walk around the office and get the blood moving in your body.

Pack your lunch. Bringing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine.

Take frequent breaks. Stale air inside an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension.

Use every opportunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or her in person. Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air.

Disinfect surfaces often. Oftentimes, when one person at the office gets sick, many others soon follow.

Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfaces.

You also can wipe off door handles and knobs around the office if you want to be proactive.

Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue.

It’s not difficult to remain healthy at work. Breaks, exercise and watching what you eat can help.

Health educator: The United States Bureau of Labor Statistics reports that between 2012 and 2022, the job outlook, which projects the percent change in employment, for health educators and community workers was 21 percent, nearly twice the average growth rate for all occupations during the same period. Health educators perform a host of tasks, including teaching and promoting various wellness practices. Health educators may also develop strategies and campaigns to promote wellness.

Massage therapist: Massage therapists help people recover from injury and relieve stress, but they also might be used to improve circulation and increase relaxation, both of which can contribute to their patients’ long-term health. The BLS projects the job outlook for massage therapists between 2012 and 2022 to be 23 percent, indicating that there figures to be an array of opportunities

available to men and women interested in pursuing massage therapy.

Such people should know that massage therapists typically must complete a substantial amount of postsecondary education before they can earn their license or certification.

Nutritionist: Men and women with an interest in food and nutrition may want to consider a career as a nutritionist. Dietitians and nutritionists often fall under the same career umbrella, and the BLS reports the job outlook for both careers between 2012 and 2022 is 21 percent. Dietitians and nutritionists often serve as advisors to people or organizations looking to embrace or encourage healthy lifestyles, and both may work in hospitals, nursing homes, cafeterias, and clinics.

Occupational therapists: Occupational therapists employ everyday activities to treat patients dealing with injury, disability or illness. Occupational therapists may help their patients relearn how to feed and dress themselves, while some might work exclusively with stroke patients who have lost their ability to perform certain tasks as a result of their strokes.

The BLS reports the job outlook for occupational therapists, who earned a median annual wage of roughly $75,000, between 2012 and 2022 is 29 percent.