Health

a blank slate media / litmor publications special section • august 26, 2016

42 health, wellness & beauty • News Times Newspapers, Friday, August 26, 2016

Lessons learned from Rio Olympics

By D r . toM F e r r a r o Sport Psychologist The Rio Olympics have come and gone but the afterglow remains.

The world was witness to more than 10,000 of the most beautiful and fittest athletes on earth.

We got to see the beauty of Chinese Wu Minxia in synchronized diving, Michael Phelps and his six-pack abs and the smile of Jamaican Usain Bolt.

These athletes all have luminescent skin, pearly white teeth and a glow of joy about them.

Despite years of grueling workouts they all seemed so healthy.

Perhaps there is something to be learned as we think about all those Olympians who tried to going ‘faster, higher, stronger.”

The reward for all their effort transcends money, fame and gold medals.

The real reward is seen in how they all look and how they feel. And the word that comes to mind is happiness.

Baron Pierre de Coubertin gave rebirth to the modern Olympics in 1894 by emphasizing that these Olympians were not mandated to win but rather to fight hard, not to conquer but to engage in the struggle.

It doesn’t take a genius to see that the benefits of all those hours of training is in becoming more fit, more healthy and more attractive.

ming or long distance running.

The benefits are immediately apparent to everyone.

You will look better, be healthier, will need less medicine and will be far less depressed.

Life inevitably can be filled with disappointment and with setbacks of all kinds. But the answer to these losses and this stress will not be found at your local CVS. Gains to health or happiness cannot be purchased with money and they are not found in the drug store. They must be earned in the gym and on the track and on the court.

I am constantly amazed how my sore throat or cold symptoms will literally disappear the moment I step onto the first tee and I will have no symptoms for the entire four hours I am playing golf. It may olympic athletes become beautiful and be because of the fresh air, the sun, the healthy and have that special glow. friendships or the exercise itself but I can here is an ex volley ball player from tell you that it works every time.

Italy with the familiar athletic radiance I am actually surprised that more docabout her. tors don’t prescribe sport as a necessary Every athlete we saw had that unmis- treatment for most illnesses.

Fresh air has long been prescribed for takable glow of good health.

These benefits explain why parents TB sufferers but fresh air and exercise has willingly invest many thousands of dol- got to be one of the best things for almost lars per year to support their child’s sports any illness I can think of.

The best two weeks of the year are involvement.

It also explains why many adults in- the two weeks of the Olympic Games.

The world watches in awe at all that vest large amounts of time, money and energy into their own sport whether that grace and beauty and will power.

What these Olympic athletes teach us is golf, tennis, swimming, biking, swim-

is that amateur sport may be the most important human activity that has ever been invented.

Sports are the key to happiness because they make you feel better, sleep better and look better.

You may not wind up with the six pack of Michael Phelps or the incredible looks and body of Wu Minxia but that is of no importance.

As Baron de Coubertin said amateur sports are not about conquest or victory or winning. What they are really about is improving you state of being, state of health and your state of mind.

The Olympics reminds me of Herman Hesse’s final novel, “The Glass Bead Game,” for which he won the Nobel Prize in Literature in 1946.

“The Glass Bead Game” is about an elite group who spend their entire cloistered life learning how to master the Glass Bead Game.

In the novel the game itself is never really described but it’s a game that synthesizes the field of mathematics, music, art and the social sciences. The game itself is meaningless yet serves a valuable function for the culture.

I think the Olympics is exactly the same. In the grand scheme of things these sports like diving, rowing, shot put or the uneven parallel bars are irrelevant to real life yet more than 3 billion viewers watch the Olympics.

Continued on Page 46

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News Times Newspapers, Friday, August 26, 2016 • health, wellness & beauty ADVERTORIAL

43

UNDERSTANDING VEIN DISEASE

by Dr. Mark Schwartz MD, FACS, RPVI

Vein disease is a common ailment that affects 30% to 50% of the adult U.S. population. Symptoms may include pain, swelling, superficial blood clots, skin changes and even ulcer formation on the lower extremities. With awareness, however, symptoms can be caught at an early stage and treatments as well as preventative measures can be taken. Typically, women are often more affected than men, but men present with more severe symptoms including skin changes and ulcer formation.

A series of one-way valves control the actual flow of the blood in the veins. When valves malfunction and fail to operate properly, disease may develop. In this case, it may allow blood to leak or flow backwards especially in the lower extremities. This backward flow, called venous reflux, is what precipitates symptoms. These symptoms arise from an elevated blood pressure in the veins and may be referred to as venous hypertension. This process leads to an intense inflammatory process both in the vein wall and valves as well as the skin and underlying healthy tissue.

Spider veins and varicose veins are two of the more common vein problems in which people are typically more familiar. Spider veins lie just below the skin’s surface and usually appear as red or blue blotches. They are typically not dangerous and are simply cosmetic in nature.

Varicose veins also lie just below the

issue and are visually undesirable; skin’s surface but may represent therefore, many patients prefer to a more serious problem and have them treated. It is a relative require medical attention. They easy procedure and can quickly be often appear as twisted, bulging done in a doctor’s office with the or lumpy veins and are usually injection of a sclerosing agent or quite noticeable. Varicose veins topical skin laser. Varicose veins and underlying venous hypertenwith underlying venous valvular sion may lead to blood clots, insufficiency can be treated with skin damage, inflammation and minimally invasive procedures, leg ulcers if left untreated. with little or no down time and can Symptoms can often be present for many months or years withDr. Mark Schwartz be performed in the doctor’s office as well. out escalating into serious probThere are a variety of non-invasive minilems. When symptoms develop slowly, people start to accept them as part of the regular mal venous treatments that will eliminate the aches and pains associated with aging and visible effects and potentially prevent more serious health risks. These minimal invasive simply ignore their presence.

In addition to the appearance of spider or procedures include endovenous radiofrevaricose veins, there are many other symp- quency ablation, endovenous laser ablation toms to watch for including swelling, discol- and ultrasound-guided foam sclerotherapy oration with inflammation, along with com- among others. All of the modalities listed plaints of pain, heaviness and tenderness have completely eliminated the need for along the affected areas. Some patients have painful stripping procedures that led to proa sensation of itching or burning within the longed convalescence, hospital admissions affected leg. Another complaint is restless leg and general anesthesia. All patients with syndrome. This typically occurs during the symptomatic vein insufficiency can be treatnight as the cramping leg muscles contract to ed, almost regardless of age. We have treatpush the blood out of the legs back toward ed patients as young as 16 and as old as 95.

Dr. Mark A. Schwartz is a Board Certified the heart.

Venous valvular insufficiency is easy to Vascular Surgeon with over 20 years’ experidiagnose because the signs and symptoms are ence in the field of Vascular Surgery and Vein readily apparent and because a diagnostic treatment. He is currently the only Vascular duplex ultrasound exam is so widely avail- Surgeon in New York State holding three able. Spider veins are mainly a cosmetic Board certifications in Vascular Surgery,

General Surgery and Phlebology (specialist in the diagnosis and treatment of disorders of venous origin). He is a Fellow of the American College of Surgeons, is certified in vascular ultrasound interpretation and holds the RPVI degree from the American Registry of Diagnostic Medical Sonographers. He has been consistently named one of America's Top Surgeons by the Consumer Research Council of America and a Top Doctor by Castle Connolly Medical Ltd. Dr. Schwartz serves as the Medical Director of the North Shore Vein Center, a national training center for advanced vein treatment, where physicians travel from across the country to learn about his advanced techniques and cutting edge technologies in the management of vein disease.

The Center is the largest vein dedicated facility on Long Island, where over 10,000 vein procedures are performed annually. The North Shore Vein Center is fully certified by the Intersocietal Accreditation Commission (IAC). The IAC endorses expertise in the field of venous disease, certifying that the center’s procedures and processes are of the highest standards in the management of venous disease. The North Shore Vein Center is one of the first 50 centers across the country to achieve this distinction, is the only accredited facility in Nassau County, Queens and Brooklyn, and is only one of 5 such facilities in the entire State of New York to receive this recognition.

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44 health, wellness & beauty • News Times Newspapers, Friday, August 26, 2016

Make your favorite recipes healthier Using nonstick cookware when preparing your favorite meals can reduce reliance on oil or butter, cutting fat and calories from your diet.

A

healthy diet plays a significant role in a person’s overall health.

Without a healthy diet, men and women are more susceptible to disease and other potentially harmful ailments.

But when many people think of a healthy diet, a lack of flavor is often one of the first things to come to mind.

That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy.

Trim the fat. No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable

vitamins are absorbed. In addition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat.

Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their diets.

One way to do that is to reduce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced.

In the case of the latter, find a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the difference, but your body will be better for it.

Substitute healthier fare. Substituting items is another way to turn a favorite dish into a healthier dish without altering the flavor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase wholewheat or whole-grain pastas, which are higher in fiber and lower in calories. If a recipe calls for using milk, choose fat-free milk instead of whole milk.

Doing so reduces your fat intake by nearly 8 grams per cup.

Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vitamins and minerals to your diet.

Change your methods. Certain cooking techniques are healthier than

others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming.

When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead.

What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavor.

Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacrificing flavor.

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News Times Newspapers, Friday, August 26, 2016 • health, wellness & beauty

45

Healthy ways to speed up your metabolism

D

ieters are often aware of metabolism and its effect on an individual’s weight. Metabolism is a process that serves a host of important functions, including converting food and drink into energy and using energy to construct certain components of cells.

For the perpetual dieter, metabolism can be a naturalborn enemy, a process that simply isn’t fast enough for dieters to lose weight. Even more frustrating, a person’s metabolism can hinge on genetics and gender. People may inherit a speedy or slow metabolism. Gender plays a large role considering men have a tendency to burn more calories than women, even while resting. Those who inherited a speedy metabolism are often the people who can seemingly eat whatever they choose without gaining a pound.

But gaining a faster metabolism isn’t just for men or those who inherited a speedier metabolism at birth. In fact, there are several healthy ways to speed up metabolism.

pack on some muscle. People with more muscle tend to have a higher resting metabolic rate. That’s because muscle burns more calories than fat.

According to the American Council on Exercise, each pound of fat burns just two calories per day, while various estimates suggest each pound of muscle burns between 35 to 50 calories per day. Those figures might seem insignificant, but they add up over time and someone with significant muscle can burn considerably more calories than someone without. Employ resistance training to build muscle, as such training activates muscles all over the body, increasing your daily metabolic rate as a result.

Emphasize intensity. Daily exercise is great, but highintensity daily exercise will prove more effective at speeding up your metabolism.

Low- or moderate-intensity workouts don’t pack the same punch as high-intensity workouts, which produce a longer increase in resting metabolic rate. Sign up for a Zumba® or spin class at your

keep your metabolism going, and the result is you will burn more calories throughout the day than you would if you ate a more traditional diet. Of course, what you eat when grazing is important, too. Choose lowfat, high-nutrient foods, and snack on fruits and vegetables instead of more popular snacks like potato chips. Grazing on unhealthy foods won’t lead to weight loss and may even cause weight gain.

Lifting weights and staying hydrated are two ways to speed up your metabolism gym, both of which are the kind of high-intensity cardiovascular workout that can speed up your metabolism.

Embrace grazing. Grazing is a dietary philosophy in which individuals eat five to six smaller meals every three to four hours instead of three large meals each day. Eating this way helps

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Eat more protein. Protein can serve many purposes for people trying to lose weight.

Protein has a tendency to make you feel full when you eat it, reducing the likelihood that you will overeat. In addition, the body burns more calories when digesting protein than it does while digesting fats or carbohydrates. Turkey, low-fat dairy products, fish, nuts and beans are great sources of protein, which should not be all you eat but can be used as a periodic replacement for other foods that may slow down your metabolism.

Stay hydrated. Your metabolism will likely slow

down if you allow yourself to get dehydrated. When the body does not have enough water, several of its functions, including its ability to burn calories, slow down. Muscles are roughly 70 percent water, so if they are not fully hydrated they cannot generate energy, affecting your metabolism. In addition, the body is not as effective at using fat as fuel when it is dehydrated, further slowing your metabolism.

Staying hydrated is as easy as drinking enough water throughout the day. How much water an individual needs to stay hydrated is open to debate among medical professionals, but one study found that adults who drink eight or more glasses of water per day burned more calories than those who drank four glasses of water per day.

Many people feel they were either gifted at birth with a fast metabolism or doomed from the start with a slow metabolism.

But an individual’s metabolism is not set in stone, and there are a host of healthy ways men and women can speed up their metabolism.

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46 health, wellness & beauty • News Times Newspapers, Friday, August 26, 2016

Vitamins and cancer prevention

P

eople take daily vitamin supplements for a variety of reasons. Many believe that vitamins will serve as an insurance policy of sorts should they not be consuming the necessary vitamins and minerals through their diets. Others believe that vitamin supplements will ease certain ailments or help prevent diseases, such as cancer. Beliefs such as these have helped the dietary supplements business become a billion-dollar industry.

There have been many clinical studies conducted to look into the correlation between vitamin supplements and the prevention of certain types of cancer.

Understanding the results can be confusing. There is no magic formula for consuming a broadspectrum vitamin supplement to

serve as a blanket remedy for preventing cancer. However, there have been some studies that show certain vitamins may help lower risk for specific cancers. For example, a recent study found women who had high levels of vitamin A and C in their bodies, whether from diet or supplement use, had fewer cases of cervical cancer compared to women with lower levels of these vitamins. Vitamin B6 has been known to have various benefits, including reducing a person’s risk of developing lung, breast and colon cancer. Those with high blood levels of B6 have a lower risk, but there is no proof that taking B6 supplements will have the same benefits. Some studies indicate that vitamin E supplements may reduce men’s risk of developing prostate cancer. Studies in the 1970s suggested that high doses of vitamin C could be an alternative cancer treatment, says The Mayo Clinic. These findings were debunked when it was discovered the research methods used to reach the conclusions were flawed. Subsequent studies did not corroborate the 1970s results.

However, more attention is now being paid to administering vitamin C intravenously, which has different effects than when the vitamin is taken orally. Until clinical trials are completed, researchers cannot say for sure if intravenous vitamin C will be the new all-natural cancer cure.

It is important to note that taking vitamin supplements at the suggested levels recommended should be relatively safe for most people. Individuals should not super-dose vitamins in an effort to achieve better health results. Also, people should discuss any vitamin supplement use with doctors, as some supplements may cause potentially harmful interactions with certain medications.

Lessons learned from Rio Olympics Continued from Page 42 We do so because we can see how the Olympians have synthesized the elements of hard work, honesty, sacrifice, courage, perseverance and the quest for perfection.

We offer them a gold medal for their efforts but they offer us more. These are the world’s true role models not only for our children but for ourselves.

If you are interested in developing beauty or health you could do no better than to use these Olympians as your heroes and your role models.

Odds are you may not get to the Tokyo Olympics but I guarantee it will be well worth the effort.

As the famous Lotto ad states “Hey, you never know!”

News Times Newspapers, Friday, August 26, 2016 • health, wellness & beauty

47

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

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

Fewer regulations means some farms pay more attention to profit than to the purity and safety of crops. The Pure Food Growers of America states that the average American consumes more

than 10 pounds of insecticides and herbicides every year from produce.

Many of these substances are proven carcinogens.

Thoroughly washing and soaking fresh produce is the key to removing potential hazards from foods.

Organic fruits and vegetables may be less risky, but even organic foods are susceptible to contamination because of potentially unsafe handling practices.

All produce should be washed before eaten. Before cleaning produce, stock up on a few supplies. You will need a large plastic bowl, some apple cider vinegar or baking soda and a produce brush. Add enough cool water to cover the produce you will be washing. Add either three tablespoons per gallon of water of the vinegar to the bowl or sprinkle about three tablespoons of the baking soda into the water. It’s best not to mix both the vinegar and the baking soda, or you may end up with a foaming, overflowing concoction

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thanks to the chemical reaction that occurs when vinegar mixes with baking soda.

Add the vegetables or fruit to the treated water and allow it to soak for around 10 minutes. Use a vegetable brush to thoroughly scrub the produce.

Some foods, like celery and lettuce, have dirt or bugs trapped in their ribs and folds. Soaking and scrubbing can dislodge any bugs. Instead of washing the entire head at once, wash lettuce leaves as they are used to retain the vitamins and minerals.

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

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