Guide to Health, Wellness & Beauty
A BLANK SLATE MEDIA SPECIAL SECTION
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NOVEMBER 28, 2014
24 guide to health, wellness & beauty • News Times Newspapers, Friday, November 28, 2014
How to prevent
following the workout. If your urine is light yellow or clear, then you’re probably drinking enough water to stay hydrated during and after the workout. If your urine is dark yellow or has an orange tint, then you need to make a stronger effort to stay hydrated during and after your workout.
muscle soreness Daily exercise is an integral part of a healthy lifestyle. When paired with a nutritious diet, daily exercise can help men and women maintain their personal health and put them in a better position to battle many of the physical quirks that come with aging. But even the most ardent exercise enthusiast is periodically confronted with muscle soreness, which can interrupt an exercise routine and have a very negative impact on an individual’s quality of life. Muscle soreness often appears the morning after a workout and can make something as simple as getting out of bed feel as difficult as climbing Mount
Everest. The frequency and severity of muscle soreness depends on a host of factors, including how old someone is, how often a person exercises and how well that person performs certain exercises. While muscle soreness may seem like another unfortunate side effect of the aging process, there are ways to prevent such soreness. Stay hydrated. Many people forget to drink water when working out, and such forgetfulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, but the body loses a lot of water during exercise, especially when that exercise is vigorous
and causes lots of sweating. Losing a substantial amount of water can be debilitating and lead to muscle soreness, as muscle cells need water to recover fully from a workout. So it’s important that men and women stay hydrated both during a workout and throughout the rest of the day. Carry a bottle of water with you when working out. You will be more inclined to drink water and stay hydrated during a workout if you have water with you as opposed to relying on repeated trips to the water fountain. One way to determine if you’re drinking enough water during a workout is to make note of the color of your urine in the hours
Get some sleep. Sleep is another way to prevent or reduce the likelihood of developing muscle soreness. The body needs time to recover from exercise, and sleep is an integral part of that recovery process. Adults typically need between seven and eight hours of sleep per night, so be sure to get enough rest so your muscles can recover before your next workout. Muscle soreness may be your body telling you it was not given enough time to fully recover from a previous workout. Cool down after a workout. If weight training is part of your workout routine, then it helps to cool down with some easy cardiovascular activity and light stretching after the weight training portion of your regimen is over. This can improve blood flow throughout your body, and improved
A Century of Experience
blood flow can speed your recovery time and reduce post-workout muscle soreness by bringing fresh oxygen and healing nutrients to the parts of your body that may feel sore after a workout. Don’t fight fire with exercise. Some people are tempted to fight muscle soreness by putting their muscles back to work. But such an approach can lead to injury. When muscles are sore, they also experience a loss of strength, which makes them more susceptible to damage and injury. Rather than fighting muscle soreness by challenging the muscles, give them a rest as they recover from soreness and fatigue. Work muscle groups that are not experiencing soreness or avoid weight training in favor of cardiovascular exercise and stretching. For many men and women, muscle soreness is an unfortunate side effect of any active lifestyle. But such active men and women can take various preventive measures to reduce their likelihood of developing sore muscles after workouts.
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News Times Newspapers, Friday, November 28, 2014 • guide to health, wellness & beauty
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26 guide to health, wellness & beauty • News Times Newspapers, Friday, November 28, 2014
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News Times Newspapers, Friday, November 28, 2014 • guide to health, wellness & beauty
Is it possible
to prevent cataracts?
M
illions of people are affected by cataracts, which Prevent Blindness America says is the most common cause of vision loss for individuals over the age of 40. In the United States, there are more cases of cataracts than glaucoma, diabetic retinopathy and macular degeneration combined. The prevalence of cataracts makes some wonder if they can be prevented. According to The Mayo Clinic, studies have yet to determine a way to prevent cataracts or even slow their progression. However, eye doctors and other experts say that certain strategies can help keep the eyes and the body healthy, which may keep cataracts at bay. Regular eye examinations Visiting the eye doctor on an annual basis, or as recommended by an optician or ophthalmologist, can help detect cataracts and eye problems early on. This helps prevent vision loss and enables patients to take proactive steps to treat their cataracts. Cataract surgery, which is now a common procedure and can usually be done with local anesthesia on an outpatient basis, is a common way to treat cataracts. During cataract surgery, the lens inside the eye that has become cloudy from cataract formation is removed and replaced with an artificial lens called an intraocular lens, or IOL, to restore clear vision. Quit smoking Smoking affects eyesight and eye health. Research suggests that smoking increases a person’s chances of developing cataracts. The lenses of the eyes are mostly made up of arranged proteins, and sometimes these proteins stick together, breaking their careful formation and affecting the transparency of the lens. Cigarette smoke can damage the proteins in the lenses, causing them to stick together more readily, increasing the chance that cataracts develop. Protect the eyes Always wear sunglasses with UV protection, particularly glasses that block UVB rays, when spending time outdoors. Ultraviolet light from the sun may contribute to the development of cataracts. Remember, ultraviolet rays can be present even when it is cloudy outdoors, so make it a point to don your sunglasses before stepping outside. Manage diabetes Although the reasons why are still not fully understood, individuals with diabetes mellitus face a greater risk of developing cataracts. That risk may be elevated by as much as 60 percent. When increased blood sugar enters
the lenses of the eyes, sorbitol forms, and both this and fructose can build up in the lenses. Increased sugar causes water to be absorbed inside the lens, resulting in swelling and increased cloudiness. By treating high bloodglucose levels, those with diabetes may be able to keep cataracts from forming. Improve the diet A healthy diet should be a priority for everyone, including people at a greater risk for cataracts. Eating foods high in antioxidants like beta-carotene, selenium and vitamins C and E may help prevent cataracts. That’s because antioxidants help the body to fight free radicals, which can contribute to cataracts later in life. A 2000 article published in the American Journal of Clinical Nutrition highlighted two Harvard University studies that noted the role of lutein and zeaxanthin in the development of cataracts. The studies noted that individuals whose diets were high in lutein- and zeaxanthin-rich foods had a 19 to 22 percent lesser chance of developing age-related cataracts than those who do not incorporate these foods into their diets in high quantities. Foods that are high in lutein and zeaxanthin include green vegetables, such as spinach, broccoli, collard greens, kale, mustard greens and peppers, winter squash and eggs. Cataracts tend to be most noticeable when vision begins to grow cloudy. However, cataracts also can cause glares and halos; a myopic shift, in which a person who was once nearsighted becomes farsighted, and vice versa; drop in color vision; lens discoloration; and poor night vision. Those experiencing these symptoms should have an eye examination to confirm or rule out cataracts.
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40 guide to health, wellness & beauty • News Times Newspapers, Friday, November 28, 2014
Your Healthy Life Is Our Mission
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Did you know? According to the American Heart Association, relaxation that calms tension in the mind and body can be a great way for men and women to combat stress. Deep breathing is one relaxation technique that’s simple and effective when done the right way. The AHA recommends that men and women looking to relax through deep breathing should first sit in a comfortable position with their feet on the floor and hands in their lap (lying down is also acceptable). Once they have gotten in position, men and women can close their eyes and picture themselves in a peaceful place, holding the scene in their mind, all the while inhaling and exhaling slowly and deeply. This slow breathing should continue for at least 10 minutes.
News Times Newspapers, Friday, November 28, 2014 • guide to health, wellness & beauty
Kefir is a
D
nutrient-dense dairy product
airy offers a bevy of nutritional benefits that have been well documented throughout the years. Dairy is a great source calcium, which bodies need to develop and maintain strong bones and teeth. Milk, cheese and yogurt are popular sources of dairy, but kefir is another dairy product you may want to explore. Kefir is a cultured milk beverage that is formed by fermenting milk with a starter culture of key bacteria and yeasts. While North Americans may not be entirely familiar with kefir, it has been popular in Eastern Europe, the Middle East and parts of the Mediterranean for centuries. Kefir is formed by mixing a culture of yeasts and bacteria, called kefir grains, with milk. The kefir grains, which form a substance that looks something like cauliflower, will ferment the milk. As the milk ferments, it froths and thickens. The beverage will take on a sour flavor, and sometimes it can be left to ferment longer and turn into an alcoholic beverage. Often kefir is mixed with other ingredients to make it sweeter and more palatable. Kefir was traditionally made with camel, sheep, goat, or cow milk. Kefir grains would be added to the milk stored inside a skin bag that would be hung by a doorway. The bag would be shaken by anyone coming through the doorway to constantly mix the milk and kefir grains together. It could take up to 18 hours for the kefir beverage to fully mature at room temperature. Although both kefir and yogurt are cultured milk products, they do have some differences. Kefir contains several major strains of body-friendly bacteria that are not commonly found in yogurt. These include Lactobacillus Caucasus, Leuconostoc, Acetobacter,
and Streptococcus. Some research indicates that kefir can actually colonize the intestinal tract, creating beneficial probiotics that are efficient at resisting intestinal parasites and pathogens, such as E. coli. Kefir also contains highly beneficial yeasts. Some have touted kefir as being one of the most potent probiotic foods available. According to a 2011 article in the Journal of Dairy Science, the healthy bacteria in kefir can improve digestive issues and also may help in treating colitis by regulating the inflammatory response of cells in the intestines. Furthermore, components in kefir may play other roles in allergic response and inflammation as they relate to immune system disorders. Many stores now stock kefir in their dairy departments alongside milk, cheese and yogurt. Those who cannot find kefir can make their own quite easily. Kefir grains can be purchased online and then mixed with dairy products of one’s choosing. Kefir also can be made from “alternative” milk sources for those who have lactose intolerance. Soy, almond and coconut milks also can be used to provide many of the probiotic benefits found in dairy kefir. Kefir can be added to smoothies, cereals or consumed as-is. It also can be made into kefir cheese. Many people find it easy to substitute kefir for yogurt, sour cream and even buttermilk in some recipes. A good source of vitamins, minerals, probiotics, and other compounds that can improve intestinal and overall health, kefir may is a dairy product worth considering.
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