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guide to

The benefits of including yoga in your exercise routine

Strategies to get back in a good mood

How to prevent injury when exercising

a blank slate media special section • june 24, 2016

36 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016 ADVERTORIAL

10 Telltale Signs of Hearing Loss

Hearing impairment can lead to more than just turning up the volume. From depression and anxiety to cognitive decline, hearing loss can cause psychological, emotional, physical, and social side effects that can permanently impact your overall quality of life. Here are some tips to see if someone you love is suffering from hearing loss: 1. Does your loved one lean in during conversation?

That's a fairly common way to compensate for diminished hearing. Reducing distance increases volume.

2. Are they less active in noisy places than they once were?

With moderate hearing loss, higher voices and higher-pitch sounds are harder to hear, so distinguishing between words that sound alike is difficult, especially in noise.

3. Do they laugh inappropriately?

If you notice your loved one laughing at your jokes more frequently, it may mean that they want to feel engaged. They're trying to take social cues from those around without being able to hear what’s going on.

4. Do they say yes or no at the wrong time?

Hearing an inflection in someone’s tone generally means that there’s a question in the conversation; however, that’s not always the case. Watch for this when asking rhetorical questions — don’t just assume they misunderstood you.

5. Do they turn up the volume on the television, radio, and other devices?

You may notice the volume is louder, but your loved one thinks it's just fine.

6. Are they becoming less engaged in social situations?

It can be difficult to admit to hearing loss, so some people withdraw. Knowing that it will be difficult to converse can lead to social anxiety.

7. Do they think others are whispering?

Hearing impaired people often assume their hearing is fine, and the problem is from a "poor signal."

8. Keep an eye out for poor schoolwork or inattention.

While increasing age is often associated with hearing loss, signs of hearing loss in children could come across as irregular speech and language development, apparent inattention, or poor schoolwork.

9. How's their balance Responsible for our body’s balance, the vestibular system in the inner ear could be causing hearing problems as well as stability issues.

10. And of course the telltale sign of “What?”

If you constantly need to repeat yourself or clarify what you’ve said, it is a good time for your loved one to get their hearing checked.

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hen attempting to lose weight, men and women can expect to hear or read a lot about their metabolism. The process by which the body converts the foods we eat and the beverages we drink into energy, metabolism is widely misunderstood.

Many people may have been told that a naturally slow metabolism might be to blame for their weight gain. But according to The Mayo Clinic, a slow metabolism is rarely to blame for excess weight gain, which can most often be attributed to both poor dietary choices and inactivity. Certain conditions that slow metabolism, such as Cushing’s syndrome or hypothyroidism, can cause excessive weight gain, and people who have been diagnosed with such conditions should consult their physicians for advice on dealing with their conditions.

But those without conditions that affect their metabolisms may need to make certain lifestyle adjustments that can speed up their metabolisms and help them lose excess weight.

Start strength training. Muscle burns more calories than fat, even when the body is at rest. Building muscle is a great way to speed up metabolism.

Each pound of muscle your body has burns roughly six calories per day just to sustain itself. That’s three times the calories that each pound of fat burns.

Add that disparity up over time, and a body with significant muscle is burning considerably more calories than one with excessive fat.

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How to speed up metabolism

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Stay hydrated. Dehydration takes its toll on the body in myriad ways, including affecting metabolism. Even mild dehydration can slow metabolism.

When the body is dehydrated, its ability to use fat as fuel is compromised, slowing metabolism as a result. In addition, muscles need water to generate energy, so dehydrated muscles will not be burning as many calories as those that are fully hydrated. Make an effort to stay hydrated throughout the day, whether you’re sitting at your desk in the office or working up a sweat at the gym.

Snack, but snack healthy. Healthy meals benefit metabolism, but unhealthy snacks can derail your dieting efforts. Metabolism speeds up and burns calories each time the body eats, and many people adhere to the concept of “grazing” for that very reason. Grazing involves eating several small meals every three to four hours throughout

the day rather than the more traditional three full meals each day. Grazing devotees feel that the approach burns more calories than more traditional diets, but the difference in calories burned may actually be negligible.

Still, healthy snacking can speed up metabolism and help men and women avoid overeating at breakfast, lunch and/or dinner. In lieu of snacking on potato chips or baked goods, opt for healthier fare such as Greek yogurt or a serving of fruits or vegetables.

Eat more protein. The thermic effect of food refers to the process by which the human body uses energy to absorb, digest and dispose of the food it ingests.

Protein stimulates the thermic effect of food more significantly than foods that are high in fat or carbohydrates, so the body will burn more calories digesting dietary protein than it will other foods. In addition to speeding up your metabolism, dietary protein also helps people feel full longer, reducing their risk of overeating.

Understanding metabolism can help men and women as they attempt to lose weight and maintain healthy weights once those extra pounds have been shed.

News Times Newspapers, Friday, June 24, 2016 • health, wellness & beauty

37

The benefits of including yoga in your exercise routine Y oga continues to grow in popularity. In a questionnaire administered every five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier.

The almost meteoric rise in popularity of yoga can likely be traced to many factors, including a growing awareness among the general public regarding the impact a healthy lifestyle can have on both short- and long-term health.

An essential component of a healthy lifestyle involves taking

steps to protect our bodies, and that can include making an effort to reduce the aches and pains that are often associated with aging.

“The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explained Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor.

The American Osteopathic Association notes the benefits of yoga extend even further than relieving chronic pain. According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga include weight reduction, improved cardiovascular and circulatory health and improved energy and vitality.

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But the benefits of yoga extend beyond the physical to the mental. The American Psychological Association notes that several studies have shown that yoga can help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. For example, a 2012 study from researchers at the University of California, Los Angeles, found that a particular type of yoga that included brief, daily meditation reduced the stress levels of caregivers tasked with caring for people suffering from Alzheimer’s disease and dementia.

One of the more attractive aspects of yoga is that it requires little or no financial commitment on the part of the people who practice it. Unlike fitness centers that typically require members to commit to yearly contracts or even potentially costly month-to-month mem-

berships, many yoga studies do not require long-term commitments, instead asking that customers pay a small amount each time they visit if they are hesitant to commit to memberships. In addition, yoga requires just a mat and some appropriate clothing, ideally clothing that’s conducive to flexibility but not so loose that it will prevent you from performing certain poses.

Before including yoga in your exercise regimen, speak with your physician. Once you get the green light, look for a beginner’s course, explaining to your instructor that you are just starting out. Many yoga studios offer introductory classes that help men and women acclimate their bodies to yoga and the various poses it entails before moving on to more challenging poses.

38 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016

Strategies to get back in a good mood A dults know that life has its ups and downs. While it’s important not to get too down when things don’t go as planned, no one is immune to bad moods. But just because bad moods are a fact of life, that does not mean they cannot be combatted.

While bad moods are nothing to get too worried about, if such moods overstay their welcome, speak with a physician. According to the World Health Organization, depression is one of the most common mental disorders in the world, affecting an estimated 350 million people across the globe. There are various types of depression, and no two people are affected in the same way. That’s an important distinction, as those who know someone with a history of depression may not recognize signs of depression in themselves if those symptoms don’t mimic the signs they’re familiar with.

But bad moods are not always indicative of depression. In those instances when a bad mood is simply a bad ADVERTORIAL

mood, you can try a handful of strategies to get back in a good mood.

Exercise. Numerous studies have shown that exercises enhances mood. Anxiety about a life event or stress at work are two common contributors to bad moods. According to the Anxiety and Depression Association of America, studies have shown that exercise can elevate mood and do so quickly, with some researchers suggesting that a 10-minute walk can be just as effective at relieving anxiety as a 45-minute workout. Studies have also shown that exercise can help combat stress by reducing fatigue, improving alertness and concentration and enhancing overall cognitive function.

Ignore alcohol or limit your consumption. Many people feel an alcoholic beverage relaxes them, and feeling relaxed can help improve mood. That initial feeling of relaxation is the result of alcohol affecting the chemical balance of the brain by depressing the part of the brain that governs inhibition. That’s why alcohol

is categorized as a depressant.

While that initial drink may feel like you’re on the way to a better mood, as alcohol begins circulating in the body, your stress levels may actually increase and your bad mood may even intensify. If you find yourself in a bad mood, resist turning to alcohol to improve mood, and limit your alcohol intake to a single drink during those times when you’re in a bad mood.

Volunteer to help others. While more research is necessary before a definitive connection between volunteering and improved mental health can be established, researchers in England analyzed data from 40 published papers and found a link between volunteering and lower levels of depression. The review also found that volunteers reported increased life satisfaction and enhanced wellbeing.

Periodic bad moods are a part of life, but there are ways to limit their lifespan and get back to feeling good as quickly as possible.

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News Times Newspapers, Friday, June 24, 2016 • health, wellness & beauty

39

Sports massage: Is it worth the effort?

Rita getting a massage room ready at O Spa in Garden City.

by D r . Tom F e r r a r o Sport Psychologist We are all aware of the many health and beauty spas that flower our main streets.

Like you I’ve a vague awareness that a health spa is there to offer the harried Long Islander some peaceful indulgence but I’m both too cheap and too Spartan like to actually entertain the idea of finding out more about these spas.

However, my golf pro recently recommended I try a sport massage before my next big tournament and that it could help both with my back pain, my flexibility and my swing.

I’ll do almost anything to increase my chances to play better golf so I decided to bite the bullet and give it a try.

After all how much could it cost? No more than $100 I hoped.

The first place I thought to go was “O spa” on Franklin Avenue in Garden City.

I had passed the place many times on my ways to Calogero’s Restaurant and it always looked clean and professional.

Last Saturday I gathered up my courage and walked right in to make an appointment.

The receptionist gave me a friendly smile and escorted me to a quiet room to relax awhile.

The room was darkened, had a waterfall, a big statue of Buddha smiling down at me and soft music. I got comfortable in the cushiony chairs and could see that the environment is designed to transport the client into a magical world of indulgence.

It’s all high-end marble and teak with nice lighting. I then was escorted down a wooden staircase to another room and asked to disrobe and lie on my stomach under warm cotton sheets.

I could see all this could get addictive and we haven’t even started the treatment yet.

In short order a nice lady named Rita came in and I began babbling about back pain, flexibility problems and golf swings.

She smiled sweetly and began her magic.

First there was soft tissue massage and then deep tissue work on my back, arms, feet and legs.

As she worked I kept thinking about the word heaven for some reason and that I certainly ought to be doing this more often. I even said to myself who cares if this helps my golf game.

Well it all ended too soon. I did my best to rouse myself from my stupor in order to interview the manager of the place.

His name is Mike Leung and he told me he manages two O Spa’s, one in Garden City and one in Brooklyn.

He said they offer massage, facials, waxings (?), body treatments, body wraps, manicures and pedicures. They even have rooms with Jacuzzis and showers.

I asked him of the benefits of massage and he said people come for massage for two reasons. It has health benefits by promoting circulation and it relieves muscle tension and tightness.

We shook hands and off I went in my new found state of relaxed reverie.

But as all true Americans I am a skeptic and heart and despite all the

pampering I wanted to see if this had an impact on my body and my golf game.

When I got home this first thing I was shocked to see was that I felt no pain when I bent down to pick up something.

This hadn’t occurred in 15 years so I thought to myself I may be on the right track here.

The next morning I got up nice an early and arrived at my club to prepare for my big first round match.

I warmed up as usual and saw no difference there but alas I dominated my opponent, won 8 and 7 and was one over after 12 holes.

If you are not a golfer all this means is that I played very very well.

So I now have another secret weapon in my golfing arsenal.

I have a good golf pro, a good golf fitness trainer (Kristine Hughes) and a

good massage therapist. I think I’ll call them Team Tommy.

Now where is the next tournament to play in?

Let’s give the British Senior Amateur a try.

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40 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016

How to prevent injury when exercising adults can take to reduce their injury risk.

E

xercise is an essential component of a healthy lifestyle. The World Health Organization recommends that healthy adults between the ages of 18 and 64 perform at least 150 minutes of moderate-intensity aerobic activity each week or do at least 75 minutes of vigorousintensity aerobic activity each week.

Many adults cite hectic schedules as their reason for not getting enough exercise, but even those who do find time to exercise could find themselves sidelined if they do not take certain preventive measures to reduce their risk for injury. Though injuries can happen to even the most seasoned and knowledgeable athletes, there are certain measures

Recognize your limitations. Once you have established a regular exercise routine and your body has grown accustomed to daily exercise, it can be tempting to overdo it or even unknowingly push your body to points that put you at a greater risk of injury. But recognizing your limitations is an essential part of avoiding injury. As you exercise more, you may notice certain areas of your body respond better to exercise than others. For example, if your wrists ache after strength training sessions, reduce the amount of weight you are lifting or look for strength-building exercises that don’t require lifting weights.

Warm up before each session. No matter how accustomed your body is to regular exercise, warming up before

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each workout is still necessary to avoid injury. Warming up before each workout elevates your heart rate and increases circulation, loosening the joints and increasing blood flow to the muscles you’re about to exercise. Between five and 10 minutes of low-intensity cardiovascular exercise can help loosen up your body and prepare it for the more grueling workout to come.

Switch your routines every so often. When exercise becomes a part of your daily routine, you may end up hitting a plateau. When that happens, your workouts may feel less effective. Switching up routines every so often can combat that problem while also reducing injury risk to overtaxed muscles forced to endure the same exercises day in and day out.

Diversify your workout every so often by choosing new exercises and switching up the cardiovascular portion of your workout.

Give your body time to rest and recover. Exercise feels good, both physically and mentally. Daily exercise can help adults lose weight, and shedding those extra pounds can improve mobility and help adults live more active and fulfilling lives. Exercise also causes the release of hormones known as endorphins, which trigger positive feelings in the body. Those positive feelings can be somewhat addictive, but it’s important that adults give their bodies time to rest and recover between workouts. Lack of time to rest and recover makes bodies vulnerable to injury, so include time to recover in your weekly exercise regimen.

Daily exercise can help adults live long, healthy and fulfilling lives. But it’s important that men and women of all ages take steps to reduce their risk of exercise-related injury.

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News Times Newspapers, Friday, June 24, 2016 • health, wellness & beauty

Recognize and prevent repetitive stress injuries

R

epetitive stress injuries, or RSIs, can impact muscles, ligaments, tendons, and nerves. Though The Mayo Clinic estimates that three million people in the United States are affected by such injuries, some may not fully understand just how they reached a point where they are suffering from an RSI. RSIs are a condition that occurs when too much stress is placed on one part of the body, typically a joint, over and over again, resulting in inflammation and potential tissue damage. RSIs typically happen when a person repeats the same movements again and again. It comes as no surprise then that RSIs are commonly experienced by athletes and office workers.

The elderly are most affected by RSIs, but these types of injuries are also known to occur in younger adults and children. These injuries tend to develop over time and tend go unnoticed in their early stages.

Prevention is the best defense against RSIs. Start by using proper equipment at all times to help keep the body protected and in neutral positions.

Such equipment may include support devices for wrists or knees, and shoes that fit well and provide ample support.

Athletes should make sure their gear is properly sized to their bodies. Using the wrong size tennis racket, for example, may contribute to elbow strain when serving and hitting.

Proper nutrition also is key. Consuming the right foods is essential to developing and maintaining strong muscles, which help support joints in the body.

Speak with a doctor or nutritionist if you suspect your diet has room for improvement.

RSIs can be troublesome for office workers. Maintaining neutral body positioning is the best defense against pain and injury, according to the pain prevention resource Tifaq.com. Tifaq. com suggests following these procedures in addition to stretching and exercising at the office: • Keep your head level, forward facing and in line with your torso.

• Feet should be flat on the floor or on a footrest.

• Shoulders can be relaxed and arms hanging normally at your sides. Your elbows should be at about 90-degree angles.

• Support your back with a lumbar support or a small pillow.

• Sit vertically or lean back slightly while at your desk.

• Keep frequently used items close by so you do not need to stretch.

• Position your monitor so it is directly in front of you and at eye level.

• Take frequent breaks to stretch or take a walk around the office.

Examples of RSIs include carpal tunnel syndrome, rotator cuff injuries, tendinitis, and trigger finger. Always consult with a doctor if pain from routine activities is persistent. Individuals may benefit from working with a physical therapist to learn strategies to avoid RSI activities.

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42 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016

Diet and exercise needs change as men and women age tein sources, including beans, and choosing whole grains over refined starchy foods can be the key.

M

aintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight.

Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet.

The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving

around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weight-loss goals on calorie recommendations for younger people.

One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean pro-

Watch what you drink, as well.

Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible.

Protect yourself against dehydration, which can be harder to detect as you get older.

In addition to modifying food and beverage choices and reducing their calorie intake, seniors should continue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to

consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive.

Apart from diet and exercise, aging adults may need to con-

sult with their doctors about nutritional supplements. Your body may produce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium.

Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients.

The body’s nutritional and fitness needs change as a person ages. Those uncertain about the lifestyle changes they will need to make should speak with their physicians.

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News Times Newspapers, Friday, June 24, 2016 • health, wellness & beauty

Exercising after injury

I

njuries can be an unfortunate consequence of living an active lifestyle. Though injuries are not inevitable, few adults who exercise every day should expect to avoid injury entirely.

Allowing an injury to heal can be difficult, especially for exercise enthusiasts whose workouts are a substantial part of their daily routines. But allowing the healing process to run its course can strengthen the body and reduce the risk of future injuries.

As their bodies heal, adults may be tempted to rev up their workout routines. But it’s important that men and women take a cautious approach to exercising after injury.

Speak with your physician before lifting a finger. Whether your injury required surgery or not, it’s important to speak with your physician before performing any activities that were restricted while you were injured. Book an appointment with your doctor so he or she can examine you to confirm you’re ready for physical activity. If your physician clears you, ask for him or her to be as specific as possible, telling you what you can and cannot do at this stage and how you should adjust your routine as your body once again grows acclimated to physical activity.

Modify your routine. It’s unreasonable to expect your body to dive back into vigorous physical activity after an injury. Modify your routine, ideally under the supervision of a physician and/or physical trainer, as your body recovers. This might mean lifting far

less weight than you’re accustomed to or lowering the resistance on the treadmill or elliptical machine.

Depending on how long you were sidelined, your recovery may be frustrating and you may find yourself taking a gradual approach that’s marked by incremental and seemingly minor successes. But a modified post-injury workout routine can promote healing, prevent further injury and get you back to working out at full strength that much quicker.

Continue physical therapy. If physical therapy was prescribed as a result of your injury, don’t stop going just because your physician has given you the green light to return to physical activity. When your physician clears you for physical activity, ask him or her about physical therapy and if it’s still necessary. Your therapist may provide your doctor with a progress report on your condition, and the doctor can use that report to determine if you still need therapy.

But keep in mind that physical therapy can aid your recovery, even after you return to physical activity. Abandoning therapy too early may lead to you reinjuring yourself, which will only extend the time you spend on the sidelines.

Listen to your body. Listen to your body in addition to your physician and/or physical therapist. Your body will likely let you know through an ache or a pain if you need to take things a little easier during your post-injury workouts. No matter how hard you want to get back to your old routine, don’t ignore the signals your body is sending you.

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44 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016

How to maintain healthy kidneys

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ew people devote much thought to their kidneys unless their doctor advises them they are having kidney troubles. But kidneys perform essential functions in the human body, filtering water and waste out of blood and urine while also helping to control blood pressure.

When operating correctly, kidneys can go a long way toward ensuring a healthy life. But when kidneys are compromised, the results can be very harmful to human health.

Kidney disease is no small cause for concern, as the National Institute of Diabetes and Digestive and Kidney Diseases notes that more than 20 million Americans may have kidney disease, with millions more being at risk. Kidney disease may be even more problematic in Canada, where the Kidney Foundation of Canada reports that one in 10 Canadians has kidney disease.

Though family history is one risk factor for kidney disease, it’s not just genetics that put people at risk. People with diabetes, high blood pressure and/or cardiovascular disease are also at risk of developing kidney disease, which develops gradually and does not often produce physical symptoms until it has reached an advanced stage. Because people may not detect symptoms of kidney disease until it reaches an advanced stage, the NIDDK recommends people schedule routine blood tests to check their glomerular filtration rate, or GFR, which checks to see how well kidneys are filtering. The NIDDK also notes the importance of routine urine tests, which check for protein in urine. The presence of the protein albumin in urine indicates kidney damage.

In addition to routine screenings, people can take the following steps to maintain healthy kidneys so they can live long, healthy and active lives.

Maintain a healthy blood pressure. A healthy blood pressure can delay or prevent the onset of kidney disease. The American Heart Association advises that a normal healthy blood pressure is a systolic number (the top number) less than 120 and a diastolic number (the bottom number) less than 80. The systolic number measures the pressure in the arteries

when the heart beats, while the diastolic number measures the pressure in the arteries between heartbeats.

Have your blood pressure measured by your physician on each visit (and no less than once per year), and speak with him or her about ways to lower your blood pressure if it is high or if your blood pressure falls in the prehypertension range (120-139 over 80-89), which means you are at risk of developing high blood pressure.

Reduce sodium consumption. One simple way to protect your kidneys is to consume less than 2,300 milligrams of sodium each day. Though sodium serves some essential functions in the body, helping it to regulate blood pressure among other things, people with kidney disease cannot eliminate excess sodium and fluid from their bodies. The resulting buildup in the tissues and bloodstream can contribute to high blood pressure.

Limit alcohol intake. The NIDDK advises that limiting alcohol intake can help to keep kidneys healthy and operating at full strength. Alcohol impacts the body in various ways, and kidneys are not immune to the effects of alcohol. Alcohol can cause changes in the kidneys that compromise their ability to filter blood.

Alcohol also can affect the ability of kidneys to maintain the right amount of water in the body. That’s because alcohol consumed in excess dehydrates the body, making it harder for cells and organs, including the kidneys, to function normally. Speak with your physician about your alcohol consumption and what is considered healthy for someone in your situation.

Consume a kidney-friendly diet.

The right diet also can help people maintain healthy kidneys. A diet that includes kidney-friendly foods can prevent the buildup of waste in the kidneys while also helping people maintain healthy blood pressures.

The National Kidney Foundation notes that foods such as apples, blueberries, fish high in omega-3 fatty acids, and kale are just a few kidney-friendly foods.

Healthy kidneys can contribute to long, healthy lives. Learn more about the kidneys at www.kidney.org.

News Times Newspapers, Friday, June 24, 2016 • health, wellness & beauty

45

Find healthy foods while you’re on the go

It’s possible for travelers to find healthy fare no matter where they end up eating their meals.

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ice weather often equates to an uptick in road trips. During such trips, motorists and their passengers will need to take breaks to refuel both their vehicles and their bodies.

Rest stop and convenience store snack options are often unhealthy, and it can be

difficult for nutrition-minded travelers to find acceptable fare. But a little creativity coupled with some smarter choices can ensure road trips don’t derail healthy diets.

Bring food along. One of the easiest ways to eat healthy while traveling is to

bring meals and snacks with you. Look for portable foods that may not require much refrigeration, such as fruit bars or trail mix. If you have room in the car for a small cooler or insulated lunch packs, fill them with fresh fruits and sandwiches. Opt for lean lunch meats like chicken and turkey. Avoid using cheese or dressings like mayonnaise that can quickly spoil. Some other easily portable foods include applesauce cups, oatmeal packets (all you need is hot water from a rest stop) and low-sodium, low-fat jerky.

Pack plenty of water, a healthier choice than soft drinks that will also keep you hydrated when sitting in the car for extended periods of time.

Find healthy fast food. If packing food is not an option or if you just prefer the convenience of getting something along the way, you can still

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make informed choices. Opt for foods that are roughly 500 calories or less and boast plenty of protein and whole grains to help you feel full longer. You may not be able to enjoy low-sodium foods, as many fast food options go heavy on the salt. Just steer clear of extra condiments that only increase those already considerable sodium levels.

and opt for a side of sliced apples or another healthy alternative.

If you must opt for fast food, do not order sides of fries or chips, which will only make meals less healthy. Also, avoid sugary sodas. Many fast food restaurants offer some healthy fare, such as grilled chicken sandwiches. Order such sandwiches plain or with extra lettuce and tomato for a healthy crunch. Order sandwiches on whole-wheat buns when possible.

Kids’ meals tend to have healthy portion sizes. If possible, purchase a kid’s meal

Make smart choices at sit-down restaurants, too.

It’s important to stay focused on healthy fare even when you pull off the highway and patronize more traditional sitdown restaurants. Again, think smaller portions. Consider splitting an entrée with another person in your traveling party. Some chains will offer the nutritional information right on the menu, or put a special symbol next to their healthiest offerings. Substitute steamed vegetables for starchy or fattening side dishes and always ask for sauces to be served on the side.

It’s not always easy to eat healthy when traveling.

But travelers can often find healthy fare, even if they need to bring it along themselves.

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46 health, wellness & beauty • News Times Newspapers, Friday, June 24, 2016

Effective ways to reduce asthma attacks

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illions of people — 25.9 million in the United States alone — have asthma, according to the Asthma and Allergy Foundation of America. Asthma has become increasingly prevalent in all sex, age and racial groups since the early 1980s. It is one of the most common and costly diseases, and still has no cure.

• If pets trigger a reaction, keep companion animals off of furniture and beds where they can leave fur and dander behind. Limit the rooms in which pets can stay. There is some research that states children exposed to animals early in life may actually be less likely to develop allergies and asthma.

Swelling of the airways occurs when a person has asthma. This can result in wheezing, coughing and tightness in the chest. For those who cannot find relief, asthma attacks can prove deadly. Although there is no way to prevent asthma, by following a plan, there are ways to lessen the frequency and severity of attacks. Most of these tips involve reducing contact with allergens that can trigger asthma attacks.

• Put allergy-proof covers on pillows.

Home First, assess your house to identify and reduce common allergens.

• Wash linens and clothing in hot water to kill off any dust mites. The water temperature should be at least 130 F.

• Vacuum at least twice a week with a HEPA air filter-enhanced vacuum cleaner.

• Reduce humidity around the house, as it can lead to the prevalence of mold. Mold is a common asthma trigger. That means using a dehumidifier, keeping bathrooms clean and dry and repairing any leaks promptly.

• Insist that people who smoke tobacco products do so outside of the house.

Secondhand smoke has been shown to increase the development of asthma and other chronic respiratory

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some instances, cleaning products and other chemicals can trigger attacks.

• Keep stress at a minimum because intense emotions can bring on asthma symptoms, according to Paul Ehrlich, M.D., coauthor of “Asthma Allergies Children: A Parent’s Guide.”

• Check the air quality outdoors before venturing outside. Stay inside during ozone alerts or when the air is very humid or stagnant.

• Seasonal allergies and asthma often go hand-in-hand. Check pollen, mold and ragweed counts. Stay indoors on peak days. illnesses, says the American Academy of Allergy, Asthma & Immunology.

Outside, work and school You may have less control over allergens outside of the home, but there are still ways to cut down on attacks.

• Avoid smoking areas outside of stores and office buildings.

• Know the office cleaning schedule and work around those hours. In

• Be sure physical education teachers are aware that gym class may trigger asthma attacks in your children, and that they should look for apparent symptoms.

In addition to these tips, a rescue inhaler can help quiet a potential attack. Keep medication available at all times. Plus, speak with a doctor about customizing an attack prevention plan even further. More information is available at www.aaaai.org.

Sport Psychology Dr. Tom Ferraro

has specialized in sport psychology for 20 years and works in the fields of golf, tennis, soccer, baseball, football, wrestling, lacrosse, figure skating, gymnastics, softball, fencing and more. He has helped professional teams, Olympians and elite young athletes learn how to manage the intense pressure of competitive sports. He appears on both TV and radio and has sport psychology columns in 5 different newspapers and has been featured in The New York Times, Wall street Journal and the London Times. Golf Digest includes him in their list of top mental game gurus in America. For a consultation see below: Williston Park Professional Center 2 Hillside Ave, Suite E. Williston Park NY 11596 (building parallel to E. Williston railroad station)

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(516) 248-7189