2016 Spring Health Living by The North County Outlook

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HEALTHY How to Get Enough Protein on a vegetarian diet

Health Boosters you have at home

How to Fight post workout fatigue

April 2016 | A Special Supplement to the

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Real People. Real Life.

North County Outlook • April 27, 2016 HEALTHY

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HEALTHY 4

How to fight postworkout fatigue

6 How to get enough protein on a vegetarian diet

Health boosters you have at home

10 How families can get up

8 How to maintain mental focus

11 Healthy habits that can have a lasting impact

12 Diet and exercise needs change as men and women age

13 Essential oils provide many benefits 15

Make weeknight meals healthy and simple

and go

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April 27, 2016 • North County Outlook

How to fight post-workout fatigue

any people begin an exercise regimen to fight the kind of fatigue that can result from a sedentary lifestyle. But what about the fatigue that can settle in after a workout? Most people suffer from the opposite problem, said Marliana Hwa, owner of the Sweat Shop in Arlington, and get adrenaline after a workout that keeps them going and full of energy. For those who suffer from the fatigue afterward though, the good news is that combatting exhaustion after a workout can be somewhat simple. Eat right. “There’s not a big complicated answer to it, it often just comes down to eating right,” said Hwa. Some people find they are very hungry after working out, while others do not. But eating after a workout is a good idea. “The best way to fight it is to intake a higher amount of protein,” said Hwa. “That helps restore the muscles so they’re not as sore,” she said. Protein helps muscles recover and grow after a workout, and that recovery can help combat postworkout fatigue. If you do not typically feel hungry after working out, as little as 10 to 20 grams of protein can do the trick. A single serving of Greek yogurt provides roughly 17 grams of protein, and that won’t make you feel full. There are specific meal plans that are better for certain exercise plans as well, she said. “There are certain diet plans to make sure you have your needs depending on your exercise plan,” said Hwa.

Don’t push yourself so hard. Many people, especially those who have resolved to be more physically active, make the mistake of pushing themselves too hard during a workout. While it’s great to break a sweat when exercising, you don’t want to be so tired after a workout that you have no energy. One of the benefits of routine exercise is that it makes active men and women feel more energized, so if your workout is having an adverse effect on your energy levels you might be going too hard. Endurance is something that builds over time, and as you grow more acclimated to exercise, you likely won’t feel as fatigued. If you are not new to physical activity but still feel drained after your workouts, lower the intensity of your workouts and take more brief breaks between exercises and repetitions when strength training.

Revisit your workout schedule. Your post-workout fatigue may be a by-product of when you are working out. Hwa said that people should “exercise at the right time for your body.” For some people that will be morning, and for others evening. While early morning workouts boost many people’s energy levels throughout the day, that’s not the case for everyone, especially people who tend to function more effectively later in the day. If you like to workout at night but are finding it difficult to sleep at night, you might be more suited to working out earlier in the day. Conventional wisdom has long suggested that working out at night can negatively affect sleep, but the University of Pittsburgh Medical Center notes that the best time of day to workout varies from individual to individual based on each person’s circadian rhythm. Simply put, adults who want to find the best time of day to workout may need to do some trial and error. In addition, recognize that exercising daily is more important than when you exercise, so find the time that’s right for you and stick with it. Drink water before working out. Dehydration can have a very negative impact on your energy levels, so working out while dehydrated may tire your muscles out before you even lift a single weight, and that fatigue may still be present post-workout. If you workout in the evening after work, then drink enough water during the day so your muscles are not dehydrated when you hit the gym. If you like working out in the early morning, give your body some time to hydrate between getting out of bed and beginning your workout.

North County Outlook • April 27, 2016 HEALTHY

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How to get enough protein on a vegetarian diet

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ne of the first questions vegetarians are asked when acknowledging their dietary preferences is, “Are you getting enough protein?” Many people assume it’s impossible to consume sufficient protein on a diet that consists largely of fruits and vegetables. But many vegetarians get the protein their bodies need. “There’s a lot of easy ways to find protein. If you make it a priority, you’ll find it’s easy to get your protein,” said Emily Countryman, owner of Ideal Wellness in Marysville. Many people are overly concerned with protein intake, eating more than they really need to meet health requirements. Countryman recommends getting half a gram of protein for each pound of body weight. Many people need less protein than they think, which is likely one reason many non-vegetarians eat roughly one-third more protein than vegetarians. The Vegetarian Resource Group says there are no distinct health advantages to consuming a diet high in protein.

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If you make it a priority, you’ll find it’s easy to get your protein. Emily Countryman Ideal Wellness

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How protein works The body digests protein into amino acids to fuel its activity and aid in tissue repair. Many parts of the body are made of protein including hair, nails and muscles, said Countryman, and those parts are replenished with protein. “We need protein to grow all those parts of our body,” said Countryman. There are 20 different amino acids in food, but the human body can only make 11 of them. Your body cannot synthesize essential amino acids, which must come from your diet. The nine essential amino acids, which cannot be produced by the body, must be obtained strictly from food. See PROTEIN on page 16

North County Outlook • April 27, 2016 HEALTHY

HEALTHY

April 27, 2016 â&#x20AC;˘ North County Outlook

How to maintain mental focus

he technological advancements made in the 21st century have undoubtedly made life easier in many ways, but this golden age of gadgets has not come without some negative side effects. Thanks to the near-constant availability of the Internet and devices like smartphones and tablets, many men and women find it difficult to maintain their focus throughout the day. But while such distractions are never too far away, there are some ways to stay focused and productive. Perform breathing exercises. Nervousness is an oft-overlooked cause of loss of focus. When nervous, breath can become

shallow and restricted, which can have a negative impact on the flow of oxygen to your brain, making it more difficult to concentrate. Professional athletes have long espoused to the virtues of breathing exercises as a means to calming their nerves, and professionals can follow suit. Some simple breathing exercises can help busy professionals multitask more effectively by helping them concentrate on the tasks at hand and overcome the distraction of having so much to do at one time. Margaret Mae, owner of White Horse Hypnotherapy in downtown Arlington, recommends taking slow, See FOCUS on page 16

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North County Outlook • April 27, 2016 HEALTHY

Health boosters you have at home

any people desire to be healthier, and sales of nutritional supplements reflect such desires. A report by Packaged Facts titled “Nutritional Supplements in the U.S.” says supplement sales reached $11.5 billion in 2012 and have been climbing ever since. In addition to an increase in supplement use, gym memberships also have

increased. IBIS World’s “Gym, Health & Fitness Clubs” market research report indicates the number of gym memberships have increased in the last several years as consumers have become more healthconscious. While these avenues to health certainly can be beneficial, individuals See BOOSTERS on page 14

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April 27, 2016 • North County Outlook

How families can get up and go

amilies often look for fun things to do together, and few things are more fun than physical activity. Choosing activities that combine fun with physical activity is a great way to bond as a family and get healthy at the same time. “It’s just important to stay active, not just for children but for everybody,” said city of Marysville recreation coordinator Andrea Kingsford. “That time is so valuable for strengthening family bonds and creating memories,” she said. According to Let’s Move!, an initiative launched by First Lady Michelle Obama to fight the problem of childhood obesity, children need 60 minutes of play with moderate to vigorous physical activity every day. Parents know it can sometimes be hard to get kids to disconnect from their devices long enough to get out and play. But

Let’s Move! notes that kids who are supported by their families or surrounded by others interested in physical activity are more likely to participate in such activities themselves. Families looking to get fit and grow closer can consider the following approaches to live healthier, more active lifestyles. Schedule physical activities for the weekends. When planning weekends, parents can schedule a physical activity for the whole family. Make time to go hiking at a nearby park or schedule a family basketball game in the driveway. Such activities are healthy, and they don’t have to cost a lot of money. Free and low-cost events are also available from local cities like the city of Marysville and Arlington. Go to marysvillewa.gov or arlingtonwa.gov to check for them. “In the summer

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we have a number of activities,” said Kingsford, including the Healthy Communities Challenge Day on June 4, which challenges families to stay active for the summer. “It’s a great way for the family to bond with the community, even if it’s just a stroll through the park or visiting a garden you haven’t been to before,

like our master garden at Jennings Park, and you’ll be staying active and fit at the same time,” she said. Classes ranging from kettle bell to running to general fitness are also available from the city websites. Give gifts that encourage activity. Both youngsters See FAMILIES on page 18

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North County Outlook • April 27, 2016 HEALTHY

Healthy habits that can have a lasting impact

long and healthy life is the ultimate goal for many people. While a host of factors beyond a person’s control, such as genetics, impact how long that person lives and how susceptible to certain medical conditions he or she may be, there are many things men and women can do to improve their chances of living long, healthy lives. Keep working. While many working men and women dream of the day

when they can leave the daily grind behind once and for all, they might want to think more about a second career than a long, carefree retirement. A study from British researchers published in the International Journal of Geriatric Psychiatry found that each extra year that men and women work was associated with a sixweek delay in the onset of dementia. While men and women may want to retire

from their professions, finding second careers or volunteering close to fulltime hours may improve their long-term health and quality of life. Working, whether it’s getting paid for it, or volunteering or spending time working on a hobby helps keep the brain and body active, said Emily Countryman, owner of Ideal Wellness, a weight loss and wellness clinic in Marysville. Stay on your toes.

A healthy diet is a key component of a healthy lifestyle, but diet alone is not enough to promote a long and healthy life. According to the Johns Hopkins Medicine Health Library, the risks associated with a physically inactive lifestyle are considerable. Such risks include a greater risk of developing high blood pressure and coronary heart disease See HABITS on page 18

HEALTHY

April 27, 2016 • North County Outlook

Diet and exercise needs change as men and women age

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. The biggest change that older people need to make is to decrease their caloric intake, said Dana Carney, a volunteer at the Stillaguamish Senior Center and a retired nurse. “Because they are not moving around as much, they have less muscles and their metabolic rate goes down,” she said. 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 better quality foods. “They need to get more See CHANGE on page 20

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North County Outlook • April 27, 2016 HEALTHY

Essential oils provide many benefits

verybody seems to be talking about them, so what’s the deal with essential oils? Essential oils have been used throughout history by many different cultures for their health promoting properties — in food preparation, beauty treatments and health care practices. Recent trends toward more holistic approaches to self care along with growing scientific validations are driving a rediscovery of the profound health benefits of essential oils — physical, psychological and emotional. “I enjoy using essential oils to help my body and immune system stay well,” said Rietta Costa, who teaches Marysville Parks, Culture and

Recreation classes about essential oils. “It helps keep my body running smoothly,” she said. The most common health benefits include emotional balance and mood management, said Costa, and essential oils are a way to provide natural self healthcare. “I think everybody should be using essential oils. It’s becoming more of a mainstream alternative that helps the body operate well,” she said. What are they: Essential oils are naturally occurring volatile aromatic compounds made up of a variety of biochemical constituents. Most oils contain an average of 150 biochemical constituents while some, See OILS on page 21

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April 27, 2016 • North County Outlook

BOOSTERS Continued from page 9

also can turn to many health boosters in their own homes to help them achieve their goals of living healthier lifestyles. Lemon water: Lemon water is now being touted as a beneficial addition to one’s daily diet. “It’s good for a general overall natural health improvement,” said Roger Miller, owner of Arlington Health Foods. Lemon water can help reduce acidity in the body, including removing uric acid, a main cause of inflammation. Gargling lemon water can help reduce swollen glands, said Miller. Lemons contain pectin fiber, which can aid in weight loss by helping to fight hunger pangs. Lemons also contain a load of vitamin C, which can give the immune system a boost. Yogurt: Probiotic pills can help return healthy bacteria to the digestive

system, but so can eating yogurt regularly. Look for yogurts that contain live and active cultures for optimal benefit. Miller suggests searching for a quality greek yogurt as those are the most nutritious of the yogurt options. “You get a bit more of the probiotics if you get a good quality greek yogurt,” he said. Bicycle: Dust off that bicycle that has been hiding in your garage. Cycling is an excellent form of cardiovascular exercise, and riders can tailor their intensity levels to correlate to their ages and abilities. Many people find cycling an enjoyable form of activity because it gets them outside and often doesn’t feel like exercise. Fruits and vegetables: Produce offers many of the vitamins and minerals people look to supplements to provide. Including diverse fruit and vegetable choices in one’s diet can improve health in various ways, including providing

a boost to the immune system. Honey: Honey is a valuable superfood that can boost overall health. Honey has “many, many benefits” and is a good natural sugar, said Miller. In addition to soothing sore throats, it can serve as an antibiotic and wound healer, provide allergy protection, increase

calcium absorption, and provide a source of energy without the insulin spike associated with other forms of sugar. “It’s actually one of the best things that you can put on a burn or a wound,” said Miller. Using local honey may be able to help people reduce the effects of their pollen allergies as well, said Miller.

Did you know?

According to the Centers for Disease Control and Prevention, research has shown that strengthening exercises are safe and effective for men and women of all ages, including seniors. The CDC also notes that men and women with heart disease or arthritis may benefit the most from exercise regimens that include lifting weights several times per week. A strengthtraining program at Tufts University enlisted older men and women with moderate to severe knee osteoarthritis. The program lasted 16 weeks, and by the end of those 16 weeks, participants reported that their pain had decreased by an average of 43 percent while also decreasing the disability caused by their conditions. In addition to the benefits uncovered in the Tufts program, strength training can benefit older men and women by improving balance and flexibility, which can decrease their likelihood of falling and the severity of those falls if they do slip.

North County Outlook • April 27, 2016 HEALTHY

Make weeknight meals healthy and simple

ouseholds in which both parents work and kids have school and extracurricular commitments can get a little hectic, particularly on weeknights. Parents who want to prepare nutritious dinners may feel it’s impossible to do so without making elaborate, time-consuming recipes. But there are ways for busy, time-strapped parents to make sure weeknight dinners are both healthy and simple. n Stock a healthy pantry. When grocery shopping, purchase some healthy nonperishable foods that you can rely on in a pinch. Instead of stocking the freezer with unhealthy yet easily prepared frozen foods that are often loaded

with saturated fat, stock your pantry with whole grain pastas. Whole grain pastas are lower in calories and higher in fiber and contain more nutrients than refined white pastas. And once water is boiled, whole grain pastas can be prepared in roughly 10 minutes. n Rely on a slow cooker. One of the simplest ways to prepare healthy meals that won’t take much time to prepare each night is to use a slow cooker. Set dinner in the slow cooker in the morning before leaving for work, and by the time you arrive home each night you will have a fully prepared, healthy meal ready to be served. n Make meal prep a See MEALS on page 19

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April 27, 2016 • North County Outlook

PROTEIN Continued from page 6

Good protein sources Foods that contain all of the amino acids necessary are called “complete protein sources.” Many animal products are great sources of complete protein, but complete protein also can be found in plant-based foods. One food that is a complete protein source is the soybean. Other good natural sources include tofu, eggs, greek yogurt, beans, legumes and nuts, said Countryman. Protein meal replacements, such as

whey and soy powders, can also be effective, she said. “You want to make sure you’re getting a high quality protein,” she said and encourages looking for soy isolate or whey isolate on the package, and looking for organic and non-GMO (genetically modified organism) sources of protein. Single serving packets are also better than jars for the powder. “Every time you open the container it exposes the powder to oxygen, which degrades it,” said Countryman. Other plant-based foods may not be complete proteins by themselves, but when eaten together, can

FOCUS Continued from page 8

moderate, deep breaths, hold for a second and then exhale. “That is one of the best ways to de-stress and slow down,” Mae said. She added a simple meditation, even sitting in a quiet place for a little while, is a great way to check in with the body. Even a little bit of activity such as walking is a very good way to meditate. Get more exercise. Studies have shown that exercise and improved mental focus are linked. In a 2013 analysis of 19 studies involving more than 500 children, teenagers and young adults, researchers found that exercise sessions between 10 and 40 minutes immediately boosted concentration and mental focus. That improvement might be a result of exercise increasing blood flow to

complement one another to provide all the necessary amino acids. For example, combining beans and legumes with certain grains, seeds and nuts is a way to get the protein one needs. The Physicians Committee for Responsible Medicine says that intentionally combining foods at strict ratios is not necessary. As long as your diet contains a variety of foods, many protein needs are easily met. Less protein healthier? Many fad diets point to high protein sources for weight loss and improved athletic performance. But reports published in

the brain. Men and women who find themselves struggling to focus at work after lunchtime may benefit from incorporating some exercise, whether it’s a brief walk or a more strenuous workout, into their midday routines. Stay hydrated. A recent study published in the Journal of Nutrition found that dehydration caused loss of focus and a sense of fatigue among women. While the loss of focus was considered insubstantial and the study only examined women, remaining hydrated throughout the day may make it easier to focus on work and other tasks throughout the day. Get adequate sleep. One of the best ways to improve focus during the day is to make sure you’re getting enough sleep at night. Sleep deprivation produces a host of negative consequences, not the least of which is its impact on cognitive

journals like Nutrition and Cancer and the American Journal of Epidemiology indicate high intake of protein, particularly animal protein, may be linked to osteoporosis, cancer and impaired kidney function. Eating a healthy, moderate amount of protein, such as that in vegetarian or vegan diets, can be beneficial. Countryman also recommends that even non-vegetarians should try and get some vegetarian sources of protein into their diet. “Everyone should eat some vegetarian protein every few days, even if they are a carnivore,” she said, as it is better for the body and helps with digestion.

functioning. Research has shown that sleep deprivation compromises alertness and concentration, making it more difficult to focus at work and tackle tasks that require deep analysis and thought. In addition, a survey from the National Sleep Foundation found that sleep-deprived men and women are less likely to exercise and eat healthy diets, each of which can boost mental acuity. Focusing in today’s atmosphere of constant distractions can be difficult, but men and women can overcome diversions by employing a handful of successful strategies aimed at improving concentration. “We’re really not focused because there’s so much going on,” Mae said. People have to learn to say “no,” Mae said, adding the people have to either learn to delegate some tasks or let some things go. “It’s really taking stock of how you spend your day,” Mae said.

North County Outlook • April 27, 2016 HEALTHY

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April 27, 2016 • North County Outlook

FAMILIES Continued from page 10

and adults are enamored with the latest gadgets, but tablets and video game consoles won’t do much to make families more physically active. In lieu of toys that promote sedentary lifestyles, give kids toys that encourage physical activity. Erect a basketball hoop in the driveway or go buy new bicycles for the whole family, resolving to go for a nightly ride together. Restrict TV time. Establish house rules regarding how many hours of television kids and adults can

HABITS Continued from page 12

and even a greater risk for certain cancers. In addition, physical inactivity can add to feelings of anxiety and depression. Inactivity tends to increase with age, so men and women aiming for long and healthy lives should make physical activity a vital part of their daily lives. Get your whole grains. Whole grains may be another key ingredient to a long and healthy life. Numerous studies have shown that increasing whole grain consumption can help prevent the onset of type 2 diabetes. Researchers who conducted a systematic review of studies examining the link between whole grains and type 2 diabetes prevention in 2007 found that eating an extra two

watch each day. Kids will follow their parents’ lead with regard to how much television they watch, so parents should be mindful of their own viewing habits, resisting the temptation to plop down on the couch for several hours each night. Don’t turn on the television at night until the whole family has engaged in some physical activity. Walk or ride bikes to run errands. When running errands in town, take the kids along and walk or ride bicycles rather than drive. This is a great time for families to catch up, and walking or riding a bicycle is great exercise for adults and kids alike. Volunteer as a family. Another

servings of whole grains per day decreased a person’s risk of developing type 2 diabetes by 21 percent. That’s an important finding, as additional research has found that people with diabetes have an increased risk of developing Alzheimer’s disease, a neurodegenerative condition that can dramatically reduce quality of life. Countryman encourages folks to pay close attention to the serving size of a grain portion and carefully measure those amounts out. Most of her clients are overweight and obese and many of those people want to lose around 50 pounds. The clinic works with clients to educate them on how to change their meal choices as they get to their goal weight. “There’s no sense to losing weight just to see

way to get up and go as a family is to work with a local nonprofit or charitable organization. Sign the family up for monthly park or beach cleanup projects that get the family out of the house and moving. Or sign the family up to volunteer at a local food bank where kids can learn the value of helping others while staying on their feet. Let kids plan activities. One great way to get kids excited about an active lifestyle is to let them plan family activities. Kids who are encouraged to come up with activities, whether it’s visiting the zoo or going kayaking as a family, are more likely to embrace those activities.

them gain it back again,” Countryman said about the need to educate people about their diet. She said it is important for people to reduce the amounts of sugars and carbohydrates in their diets. She encourages people to fill the void with vegetables. She said fruits should be considered similar to a dessert. They are filled with fructose and overconsumption can cause blood sugar to increase. She added people should also eat healthy proteins such as eggs, chicken and turkey. Legumes, tofu and Greek yogurt are also excellent sources of protein. Countryman also encourages people to avoid eating meat one day a week. People don’t need all of those bad fats and their digestion will improve. Visit your physician

annually if not more frequently. While many people, especially those who feel healthy, are hesitant to visit their physicians, doing so may just save your life. Several diseases, including cancer and heart disease, are more effectively treated when detected early. Annual physicals and discussions with your physician may uncover a disease in its early stages when it is most treatable. Waiting until symptoms appear may not be too late to treat a condition or disease, but taking a proactive approach increases the likelihood of early detection, which increases your chances of living a long and healthy life. Healthy habits improve peoples’ quality of life while also increasing the likelihood that men and women live long, healthy and productive lives.

North County Outlook â&#x20AC;˘ April 27, 2016 HEALTHY

MEALS Continued from page 15

family affair. Families who share the responsibility of making dinner on weeknights may find it easier to prepare healthy meals. Younger children may not be able to join in the preparation of too many dishes, but middle school and high school students can help out by chopping vegetables while their parents work on other parts of the meal. Preparing meals can take as much time, if not more, than cooking meals, so making meal prep a family affair can save a substantial amount of time. n Cook meals in advance. Families who are hesitant to use slow cookers may benefit by preparing healthy

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meals over the weekend and then refrigerating or freezing them so they can be cooked on weeknights. If you plan to freeze meals prepared in advance, remember to remove them from the freezer the night before and place them in the refrigerator so they are thawed out when you arrive home from work to place them in the oven. n Choose simple recipes. Trying new recipes is one of the joys of cooking. But trying new recipes on weeknights can be time-consuming because cooks have yet to grow accustomed to each step in the recipe. When looking for new weeknight recipes, look for meals that can be prepared in five steps or less, leaving the more complicated recipes for weekend meals.

Did you know? Eye examinations are recommended to identify potential vision problems in their infancy stages. Many eye experts advise that the average person should have an eye exam every one to three years, depending on his or her age. Children should have their first eye exam at six months of age. Subsequent exams can take place at age 3, and then when the child is beginning school. If an eye doctor determines a person has a particular condition that requires monitoring, more frequent eye exams will be advised. Children require less frequent eye exams, but as a person gets older, he or she should schedule eye exams every year.

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April 27, 2016 • North County Outlook

CHANGE Continued from page 12

nutrient-rich foods, which can be difficult, and they need to pay more attention to the food they eat,” said Carney. 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 fewer calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key. 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. Exercise is “very, very important” for people who are aging, said Carney. It can be difficult because of chronic disease, or because some people are afraid of injury or falling, but Carney recommends at least some exercise for aging seniors. 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 consult 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.

Did you know? Research indicates that people who laugh a lot are much healthier and may live longer than those who don’t find time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout. Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones and strengthens the immune system. The organization Laughter Works, which teaches people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help reduce stress and promote stronger relationships between people who laugh together. Data indicates children around the age of six laugh the most, laughing roughly 300 times per day, while adults average only 15 to 100 laughs per day.

North County Outlook • April 27, 2016 HEALTHY

OILS Continued from page 13

such as Rose, contain more than 300. They are found in the seeds, bark, stems, roots, flowers, leaves and other parts of plants and serving the plant in functions such as communication, pollination, pest repellent, and protecting against environmental threats. They are extracted from the plant most often by steam distillation, sometimes by cold pressing as with citrus peels and sometimes by enfleurage or solvent extraction. Essential oils are 50-70 times more potent than herbs. How do we use them:

Essential oils are most often used aromatically and topical, while some essential oils can be used internally. Using essential oils aromatically through direct inhalation or diffusing provides support for our emotional health. Traveling through the olfactory system to the amygdala (which is the emotional center of the brain) they can produce immediate shifts in our emotional state. There is a significant connection between emotional and physical health. Our sense of smell is our most primal sense and it exerts powerful influence over our thoughts, emotions, moods, memories and behavior.

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What can begin as an emotional response can later become physical issues and disease. This is where the therapy part of aromatherapy comes in, scents are experienced before words. So whether for relieving stress, stabilizing mood, improving sleep, eliminating pain, relieving nausea or improving memory and energy levels. Scents can actually change the nervous system biochemistry. Applying essential oils topically allows the small essential oil molecules to be readily absorbed by the skin and into the bloodstream. Once in the bloodstream essential oils will bring about their specific effect.

Just some of those effects are supporting the immune, respiratory, circulatory systems or supporting organ function and joint/muscular functions. It is very important to know your oils or find a company that you can trust to be producing consistently high quality pure therapeutic grade essential oils. Costa recommends that people looking for essential oils to “buy from a reputable company and ask for their testing procedures.” “A good company should be able to provide all of the information from the growers and the processors and the chemical tests, and if they can’t you should avoid that company,” she said.

HEALTHY

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