The Vindicator - Health & Wellness

SUNDAY, MAY 19, 2019 • SPECIAL ADVERTISING SECTION F

Safety Strength How to introduce your teenager to weight training

Taming Tea Time Can tea be too hot?

Building a Better Back How to keep back pain at bay

F2 THE VINDICATOR | sunday, may 19, 2019

health & wellness

How to introduce teenagers to weight training Weight training can help teenagers build strong bodies. When paired with supervision, patience and safety, weight training programs can help teens grow into strong adults.

Strength training is an important component of a healthy lifestyle. According to the Mayo Clinic, strength training helps people reduce their body fat, increase their lean muscle mass and efficiently burn calories. In fact, in its 2018 Physical Activity Guidelines for Americans report, the Department of Health and Human Services recommends all adults perform moderate or greater-intensity muscle strengthening activities on two or more days per week.

Recognizing the benefits of strength training, many parents encourage their teenagers to begin strength training regimens. If some scoff at the notion of promoting strength training to youngsters whose bodies are still developing, they shouldn’t, as the DHHS recommends children and adolescents between the ages of 6 and 17 include muscle-strengthening exercises as part of their daily physical activity on at least three days per week.

A teenagers’ introduction to weight training should be different than an adult’s. So adults who began weight training regimens in their 20s after their bodies had fully matured should not ask their teenage children or teenagers in their care to approach weight training in the same way they did. In fact, Stanford Children’s Health notes that the human skeleton isn’t mature until a person reaches his or her early 20s. As a result, lifting too much weight before the body reaches that maturity point can stress joints and ligaments and may even separate growth plates.

Safety should be a priority when introducing children to weight training. Stanford Children’s Health even notes that it’s important for adults and teenagers to recognize that weight training is different from weightlifting and bodybuilding. Weight training is an integral part of a total fitness regimen that aims to build musculoskeletal strength, while weightlifting and bodybuilding are competitive sports that focus on high-intensity training. Make sure teenagers understand this distinction, as enthusiastic teens might conduct some research on their own.

If they are unaware that weight training and weightlifting are different, they might be risking injury and long-term consequences because they’re following advice designed for competitive weightlifters rather than for teenagers interested in weight training.

Supervision is another precaution parents should take when introducing

teenagers to weight training. According to Stanford Children’s Health, a good weight-training program for teens will focus on toning muscles with light weights. Teens should never aspire to “bulk up,” as their bodies are not ready to handle the training necessary to build all that muscle. Unfortunately, teens might feel pressure to add bulk if they see classmates or adults in the gym who are considerably larger. That’s why it’s important for parents to go to the gym with their teens during weight training sessions.

A gradual approach is also an effective way to help teen bodies acclimate to weight training. Encourage teens to start with simple body weight exercises, such as push-ups, before moving on to free weights and weight machines. Stanford Children’s Health notes that teen strength training programs should emphasize proper techniques and work different muscle groups on different days.

Two to three weight training sessions per week on alternating days should be enough for teen bodies.

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How exercise benefits your heart Improved health is a primary motivator a mong people who routinely exercise. Exercise can help people feel better about t hemselves and their appearance, and it has considerable effects on various parts of the body, including the heart.

Cardiovascular disease is the leading killer of both men and women in the United States,. Exercise can be one of the most effective ways to reduce the risk for cardiovascular issues like heart attack, high cholesterol and more. In fact, cardiologists at the New England Baptist Hospital say exercise is not on l y a r i s k pr e v ent at i v e, but also a healing balm of sorts for heart health.

Exercise can help the heart become more efficient and more capable of pumping blood throughout the body, says the health experts behind Kaiser Permanente health plans. Even light to moderate exercise can be highly effective at improving heart health.

Harvard Medical School says exercise also promotes positive physiological changes, such as encouraging the heart’s arteries to dilate more readily.

Exercise also can help with the body’s sympathetic nervous system (which controls heart rate and blood pressure) to be less reactive.

Ischemic preconditioning is another way that exercise can potentially benefit the heart. According to a 2017 article in JAMA Cardiology, heart disease patients who exercised found that exercise could trigger short periods of ischemia, or reduced blood flow to the heart. After resting for a few minutes, these people saw improved performance when they renewed exercise and got their heart rates up. It is believed that small doses of IPC can help the heart adapt more readily with ischemia and avoid a major response issue down the road. Those at the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital found that IPC could reduce damage from heart attack by as much as 50 percent.

Physical activity also allows better blood flow in the small blood vessels around the heart, potentially preventing clogs that can lead to heart attacks.

Furthermore, there is some evidence that exercise can help the body grow See HEART, Page F4

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Get back to doing what you love with Ohio Living Park Vista Staying mobile is crucial to people as they age in order to maintain their independence.

Whether it’s a planned surgery, an unexpected fall, ongoing physical restrictions or another unplanned incident, the Rehab Center at Ohio Living Park Vista offers a variety of services to get you back on your feet. Physical, occupational and speech therapies are available for outpatient and inpatient care, with Aquatic Therapy available for outpatient care.

The Rehab Center at Ohio Living Park Vista offers inpatient rehabilitation with all the amenities of home. With private suites, patients can enjoy a restful, relaxing environment for rehabilitation. Patients receive nutritious meals supervised by dietitians, scheduled transportation, access to our daily activities, laundry service, care coordination for a smooth transition back home, cable TV and Wi-Fi at no additional cost, and much more.

Physical therapy is customized for each individual’s needs.

Our team of licensed therapists

helps patients build strength, improve mobility, manage pain, and improve balance issues.

Occupational therapy assists patients in doing the everyday activities that so many of us take for granted. This program benefits patients who’ve had a stroke, spinal cord injury, neurological disorder, orthopedic injury, traumatic brain injury, and many other conditions.

Speech therapy helps patients with cognitive deficits, dysphagia, and communication deficits. Dysphagia is a medical term for having difficulty swallowing. While it sounds like a harmless condition, having difficulty passing solids or liquids from your mouth to your stomach can increase the risk of pulmonary aspiration. Undiagnosed, it can result in pneumonia, dehydration, malnutrition and renal failure. The Lee Silverman Voice Treatment (LSVT) is a form of speech therapy that strengthens the vocal cords.

LSVT trains individuals to speak as they did prior to diagnosis, and each session is tailored to the individual by practicing

phrases that are customized to the patient’s daily life.

Aquatic therapy can ease chronic pain, arthritis, fibromyalgia, neck, shoulder, lower back, knee or ankle injuries, and aid in weight loss, joint replacement recovery, neuromuscular conditions, and problems with balance, strength, or flexibility. Ohio Living Park Vista has the only HydroWorx 2000 pool in the Mahoning Valley. The pool provides an enjoyable, lowimpact environment to ease a variety of issues. It boasts an adjustable floor which rises to ground level and lowers to make the water level perfect for each patient. There are no ladders or stairs to navigate. The floor itself is a giant treadmill with variable speeds, and resistance jets offer low-impact strength training. There are also massage jets to soothe sore joints and muscles. A dedicated physical therapist is in the water to guide patients through exercises while monitoring and coaching each movement via underwater cameras. The pool is beneficial to those who may struggle to com-

plete similar therapy on solid ground. Water reduces the effects of gravity which reduces joint stress but adds resistance.

The benefits of aquatic therapy are endless. Ohio Living Park Vista also offers “Prehab”, which is aquatic therapy prior to surgery that can significantly reduce recovery time from total hip and knee surgeries.

Ohio Living Park Vista also offers OhioHealth’s Delay the Disease classes to those diagnosed with or displaying the symptoms of Parkinson’s disease. Delay the Disease classes are open to patients and their caregivers. Participants are empowered to move with ease and confidence in a crowd, get out of bed and chairs independently, improve handwriting, dress independently, diminish their worries about symptoms, and regain a sense of normalcy.

Space for these classes is limited. Reservations can be made by calling 330-746-2944, ext.

1214.

In addition to the opportunities and services outlined above, the Rehab Center at Ohio Living

GET BACK TO THE BEACH with Aquatic Therapy at Ohio Living Park Vista

Call 330.746.2944 or visit ohioliving.org to learn how we can get you back to doing what you love.

Park Vista specializes in Kinesio Taping for joint and muscle support and lymphedema therapy treatments to control swelling and ease discomfort. Wellness programs include Tai Chi, Moving Forward and evening group aquatic classes.

In addition to rehabilitation services, Ohio Living Park Vista offers independent living, assisted living, health care, and memory care to approximately 300 residents. For more information on all the available services and living options at Ohio Living Park Vista, call 330-746-2944.

Ohio Living Park Vista is one of 12 life plan communities owned and operated by Ohio Living, headquartered in Columbus. Since 1922, Ohio Living has defined the highest standards of quality of life for adults.

Our Ohio-based services range from a variety of housing options in one of our communities through the full continuum of care to post-acute home health and hospice support for adults, wherever they live.

Submitted by Ohio Living Park Vista

F4 THE VINDICATOR | sunday, may 19, 2019

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Tackling chronic disease prevention and management at the YMCA Chronic disease has been described as a growing crisis in the United States by health and economic experts as statistics show devastating impact on quality of life and significant loss of life.

It is alarming that 7 out of the 10 leading causes of death and 86% of healthcare spending in our country are related to chronic disease. The YMCA has taken action and is providing a variety of evidence-based chronic disease prevention and management programs, led by certified instructors and endorsed by medical professionals.

To strengthen the connection between traditional health care and community-based prevention strategies, the YMCA of Youngstown formed a Medical Advisory Committee (MAC) in 2018 compromised mostly of local health care providers, community academic, government and business leaders.

YMCA and Medical Advisory Committee member Michael Chicha k, M.D., said, “I believe the programs at the YMCA can have a tremendous impact in a person’s life. Medication certainly has a role in managing disease,

but often things really begin to change when patients engage in innovative programs like those offered through the Y. These programs are designed to truly cause a shift in a person’s overall wellness.

“Through our programs at the Y, we help individuals prevent, delay or live better with chronic conditions, said Tom Gacse, President and CEO of the YMCA of Youngstown. As a community-based organization, the Y’s mission has long focused on helping people to live their healthiest lives and reach their full potential in spirit, mind and body.”

The Chronic Disease Prevention Programs offered by the Y MCA of Youngstown include: V YMCA’s Diabetes Prevention Program, helping adults at high risk of developing type 2 diabetes reduce their risk for developing the disease.

V LIVESTRONG at the YMCA, an evidence-based program that helps adult cancer survivors reclaim their health and well-being follow ing a cancer diagnosis.

V Enhance®Fitness, a proven commu-

“I believe the programs at the YMCA can have a tremendous impact in a person’s life. Medication certainly has a role in managing disease, but often things really begin to change when patients engage in innovative programs like those offered through the Y.” Michael Chichak, M.D. nity-based senior fitness and arthritis management program.

V Blood Pressure Self-Monitoring, a four-month program focusing on regulated home self-monitoring of one’s blood pressure.

V Healthy Weight and Your Child, an ev idence-based a nd fa mi ly-based weight-management program focusing on nutrition education and physical activity to reach a healthy weight.

V Delay the Disease, a fitness program designed to empower people with Parkinson’s Disease to take control of the disease and gain a sense of independence and normality.

The YMCA’s chronic disease prevention programs are offered either at reduced fees or at no cost. YMCA members and non-members are welcome to participate. Most of the programs are offered at both the Davis Family YMCA in Boardman and the Central YMCA in downtown Youngstown. If you or someone you know can benefit from any of the chronic disease prevention programs offered at the YMCA, or you would like more information, please contact Meri Fetkovich, Sr. Director of Health & Wellness at (330)742-4788 or mfetkovich@youngstownymca.org.

Submitted by the YMCA

HEART

er medication that can slow the heart rate naturally to alleviate hypertension.

It also can raise levels of HDL, the good cholesterol in the body, helping to improve overall cholesterol levels.

There are several reasons why exercise is important to heart health. It’s never too late to get with a fitness regimen to prevent or reverse cardiac episodes.

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Continued from Page F2

more blood vessel branches so there are additional routes blood can take if a usual path is blocked by fatty deposits or narrow arteries.

Johns Hopkins Medical Center says exercise also works like a beta-block-

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ENJOY YOUR SHOWER AGAIN! Let us create a SAFER environment in your home.

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Helping people live in greater safety and comfort A to Z’s founding principles are simple; treat others as you would like to be treated. When dealing with people’s homes and businesses, honesty is very important to us.

We don’t just want you to call us once to fix your plumbing problems, we want you to know that you can trust our services to provide you with quality service at an affordable price.

A to Z Dependable Services has been servicing Ohio’s Trumbull & Mahoning Counties since 1960. Over 50 years of expert experience gives us the skills needed to provide you with the very best professional plumbing, drain and bath/shower remodeling services in the Youngstown, and surrounding Ohio areas.

With home safety being a primary focus, we recognize the bathroom is the most dangerous area of your home.

The majority of all slip-and-fall accidents that happen in the home occur in the bathroom. This is true for people of all ages. As we age and begin to have more limited mobility, our balance and stability decreases. Our bones become more brittle, so the injuries from a fall often take longer to heal. Remodeling your bathroom for safety is one of the greatest investments you can make in your health, well-being and future independence.

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force you to compromise on comfort or design. A to Z offers a full selection of features that look great while giving you the convenience you need. Tub to shower conversions are a great home safety solution and can be installed in as little as 1 day with little or no mess.

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F6 THE VINDICATOR | sunday, may 19, 2019

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Can tea be too hot?

A piping hot cup of tea is a morning staple for millions of people across the globe. But can tea be so hot as to adversely affect tea drinkers’ overall health?

A 2019 study from researchers with the American Cancer Society found a link between drinking hot tea and esophageal cancer. The study, published in the International Journal of Cancer, examined more than 50,000 people between the ages of 40 and 75 in the Iranian province of Golestan for an average of 10 years.

Researchers determined that tea drinkers who consumed their tea at temperatures higher than 140 F (60 C) and consumed about two large cups per day had a 90 percent higher risk of esophageal cancer compared to people who consumed less tea at cooler temperatures.

The authors of the study acknowledged more research is necessary to determine exactly why hot tea is linked with a higher risk of esopha-

geal cancer. But scientists responding to the study suspect it’s the temperature and not the tea that’s causing the elevated risk for cancer.

“This is valuable research but not a ground-breaking discovery,” Dr. James Doidge, Senior Research Associate, University College London, told the Science Media Centre. “Hot drinks are an established risk factor for oesophageal cancer and it doesn’t take a scientist to appreciate that repeated irritation of any body surface increases your risk of cancer.”

See TEA, Page F7

Managing cholesterol starts with what you eat Dietary changes can make a big difference when it comes to reducing cholesterol.

High cholesterol, particularly high levels of “bad” cholesterol, is a risk for heart disease. The Mayo Clinic says that high cholesterol also can increase risk for heart attack. Understanding cholesterol and how to control it can help people live longer, healthier lives.

Cholesterol is a waxy substance that comes from two main sources. It is produced naturally by the liver and is obtained by eating certain foods, primarily animal products like meat, dairy and eggs. When these foods are consumed, the liver makes more cholesterol than it normally would, says the American Heart Association.

Harvard Medical School says that making certain food choices can help lower cholesterol levels. Some foods help prevent cholesterol from forming, while others lower low-density lipoprotein, also referred to as “LDL” or

“bad” cholesterol. Some foods increase the amount of high-density lipoprotein, also known as “HDL” or “good” cholesterol. Still other foods block the body from absorbing cholesterol.

Because food and cholesterol are so closely linked, dietary changes can have a profound impact on people diagnosed with high levels of bad cholesterol. The following are some changes such individuals can implement.

Increase soluble fiber. Soluble fiber is found in oatmeal and other whole grains, f la x, apples, legumes, and beans. Because soluble fiber can’t be broken down, it goes through the body and bloodstream like a giant mop, collecting bile generated to digest fats. The fiber and the fat-soaked bile are then See CHOLESTEROL, Page F8

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health & wellness

ONE Health Ohio: Serving the community since 1986 ONE Health Ohio opened its doors in 1986 to provide quality medical services for medically uninsured, under-insured and underserved citizens of our community in Youngstown. Since then, ONE Health has expanded its services to include dentistry, behavioral health, preventive education, pharmaceutical and addiction recovery programs. It’s nine facilities, located in Mahoning, Trumbull, and Stark Counties, now provide integrated health care delivery to over 20,000 patients who visit us for their primary health care over 80,000 times a year.

Access to quality healthcare is the heart of ONE Health Ohio, and why the organization opened its doors 33 years ago with a mission to improve health and wellbeing for all people in the community. To do this, the health system constantly responds to the changing needs of the community, from bringing services like behavioral health and dentistry to its health centers to opening its newest center, RISE Recovery.

RISE Recovery provides Medication-Assisted Treatment (MAT) to address opiate addiction, including clinical treatment, counseling, collaboration with local re-

sources and 12-step programs. Patients going through the MAT Program have access to the primary care services offered at ONE Health Ohio’s many locations.

“As ONE Health grows, expect expansion of its services in the northside of Youngstown as well as the southside of town on Glenwood Avenue,” Ronald Dwinnells, MD, CEO of ONE Health Ohio says. He goes on to state, “We want to develop a futuristic healthcare program on the southside. One that houses innovative programs such as a community greenhouse, playground for kids, walking trails or a track and an exercise field or room so we can provide yoga, tai-chi and stretching classes. For us, good health encompasses more than the doctor-patient visit. It is about the whole person’s health!”

In 2018, ONE Health attained the coveted status of becoming a Patient-Centered Medical Home (PCMH) through the National Committee for Quality Assurance (NCQA) 2017 standards. These standards are the most current and rigorous with only a small handful having attained this standing in Ohio.

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TEA

Continued from Page F6

So should hot tea be avoided? It seems the answer is yes if the tea is 140 F or higher. But that same rule should be applied to any hot beverage, not just tea.

“Tea is the only drink consumed in the area (where the study was conducted), so the data relate to this beverage,” Stephen Evans, a professor of pharmacoepidemiology at the London School of Hygiene & Tropical Medicine, told

F7

the Science Media Centre. “It is also true that in this area of Iran, that tea is frequently drunk at high temperatures.

They did not study any other drink, but other studies have, and it seems that it is the heat that is the issue rather than the actual beverage.”

Simply waiting until the tea cools down or adding a cooling agent like milk to make the tea cool down instantly can help people indulge their love of tea without necessarily increasing their risk for esophageal cancer.

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Did You Know?

When feeling stressed, people may want to reach for a cup of tea. Research conducted by psychologists at the City University London found that a cup of tea reduces stress, not just by drinking it, but also because of the calming effect of putting the tea kettle on.

Furthermore, decaffeinated green tea also can calm a person and encourage sleep. In a 2017 study published in the journal Nutrients, participants were able to fall asleep much more easily when drinking decaffeinated green tea. Also, they reported feeling much less stressed out over the course of

the one-week experiment. Even black tea has been found to relieve stress by lowering cortisol levels when a person is faced with stressful situations. According to the herbal remedy site Herbwisdom.com, chamomile tea is an age-old medicinal herb that has been used as a remedy for numerous conditions, including asthma, nervousness, sleep, and stomach ailments and as a treatment for colds. It, too, many help reduce stress. Tea has many benefits for the body, and helping to tame stress may be one of them.

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F8 THE VINDICATOR | sunday, may 19, 2019

CHOLESTEROL Continued from Page F6

excreted in the stool. According to Healthline, bile is made from cholesterol, and when the liver needs to make more of it to digest fat, it does so by pulling cholesterol out of the bloodstream, naturally reducing cholesterol levels as a result.

Eliminate trans fats. Trans fats, or those foods listed on labels primarily as hydrogenated oils, can raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.

Eat more fatty fish. Harvard Medical School says that eating fish two or three times a week can lower LDL by replacing meat and by delivering LDL-lowering omega-3 fats to the body. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping to prevent the onset of abnormal heart rhythms.

Use vegetable oils. Liquid vegetable oils, like canola or soybean, can be used in place of solid fats like butter or lard when cooking.

Choose low-fat dairy. Substitute the low- or no-fat varieties of milk and cheeses instead of high-fat versions.

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Austintown Podiatry Associates, Inc. Today’s Technology, Old Fashioned Values

•Dr. Larry G. •Dr. John Karlock Flauto •Dr. Darleen •Dr. Joseph •Dr. Catherine A. Abadco Arters Karlock

YOUR FEET, OUR EXPERTISE

Heel Pain • Diabetic Foot & Wound Care/Neuropathy • Reconstructive Foot & Ankle Surgery 7am–Late pm & Saturday Appointments Available

330-729-1200 330-792-6519 7010 South Ave. Suite 3 1300 S. Canfield-Niles Rd. BOARDMAN AUSTINTOWN 330-372-1500 3802 Elm Rd. NE WARREN-HOWLAND

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How to keep back pain at bay Back pain can be overwhelming, but with some strategies a person can reduce his or her propensity for pain.

Back pain is a part of life for many people. The American Chiropractic Association says 31 million Americans experience low back pain at any given time, and experts estimate that up to 80 percent of the population will experience back pain at some point in their lives. WebMD says back pain is the second most common reason people visit the doctor.

Back pain can take on various forms, ranging from a dull ache to a sharp pain. Some may experience intermittent back pain, while others may have chronic back pain. The causes can be considerable, from injury to underlying medical conditions. Alleviating back pain — or preventing it in the first place — involves understanding the common causes and taking appropriate actions.

Try exercise. Routine exercise is not guaranteed to eliminate back pain, but it can make it less frequent, advises doctors at Harvard Medi-

cal School. Low back pain due to muscle strain or muscle spasm can be tamed by exercise. Yoga, or a similar stretchbased exercise, can be very effective at alleviating back pain. Yoga relaxes muscle tension and expands range of motion in the joints. It also can build muscle strength.

Maintain proper posture.

Slouching over computers or looking down at phones while texting may be doing damage to the back. Work ergonomically and take breaks to stretch. Sit up straight in chairs and try to keep a straight back while walking as well.

Shed some pounds. Extra pounds at the midsection can shift the center of gravity and put strain on the lower back, advises WebMD. Try to stay within a range of 5-10 pounds of your ideal weight.

Don’t smoke. The Arthritis Foundation says research shows a high preva lence of spinal stenosis and back pain among smokers. It is be-

lieved that smoking can damage blood vessels that supply blood to the back. Smoking is also bad for the bones and is a risk factor for osteoporosis.

Tr y a different sleeping position. Talk with a doctor about the best position for sleeping to ease up back pain.

It may include being on your side with knees pulled up, or placing a pillow under your knees if you’re a back-sleeper.

Lift cautiously. Always bend at the knees and use the legs to lift items. This can help you avoid straining your back.

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Austintown Podiatry has a new treatment for heel pain A new and exciting technology, Shockwave/Soundwave/Orthotripsy therapy, is now available.

This 10 to 20-minute, non-surgical, non-invasive outpatient procedure was based on the technology used in kidney stone ablation.

Typically, 3,800 soundwave shocks are delivered to the heel over a 20-minute time period. Patients are allowed to walk the same day and return to normal activities the next day.

No incisions are made, no bandages are needed, and minimal risks are involved, compared to traditional heel spur surgery.

“The device does not remove the spur,” but is believed to stimulate new blood vessel growth in the plantar fascia to alleviate the true cause of most heel pain, says Dr. Larry Karlock of Austintown Po-

“The device does not remove the spur,” but it stimulates new blood vessel growth in the plantar fascia to alleviate the true cause of most heel pain.”

Dr. Larry Karlock diatry Associates.

Removing the heel spur is usually not necessary, says Dr. Karlock, even with today’s surgical techniques. Ninety percent of patients get better with traditional, conservative treatment, while the other 10 percent can opt for surgery to cure the problem.

This technology is the last step before heel spur/plantar fasciitis surgery.

The doctors of Austintown Podiatry can discuss this new treatment option

with you at one of these three locations: 1300 State Route 46 in Austintown; Elm Road in Warren; and South Avenue in Boardman. Call 330-792-6519, 330-3721500 or 330-729-1200 respectively to schedule an appointment with one of our six Board Certified Podiatric Physicians: Dr. Larry Karlock, Dr John Flauto, Dr. Catherine Karlock, Dr. Joseph Arters, Dr. Darleen Abadco, and Dr. Ann Wolford.

Submitted by Austintown Podiatry

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health & wellness

Heritage Manor honors veterans Every other month at Heritage Manor Rehabilitation & Retirement Community a group of veterans gather to discuss their service, their benefits, or other topics.

The meetings are just one of the ways Heritage Manor supports its veterans.

Heritage Manor is the only Veterans Administration approved provider of short-term rehab, long-term care, and adult daycare services in Mahoning County.

Tony Revetti, Vietnam veteran, spent three months as a resident of Heritage Manor, for rehab.

“T he ca re was phenomena l, he said. “They always checked on you to make sure you’re okay, if you needed anything.”

Now Revetti is a volunteer. Every other month, he holds meetings with veterans who live at Heritage Manor.

He wants to “make them feel like they’re still part of the system, which they are,” he said. “They’re veterans and they’re no different than anybody that’s not living in a facility right now. The way I look at things, we’re all brothers and sisters.”

He arranged for a choir from the Austintown School District to perform during the holidays for the residents, both veteran and others.

“They thought it was one of the greatest things they’ve ever seen anywhere,” he said. “The people were very happy.

The kids thanked all the vets when they were done singing. It was phenomenal.”

Each year, Heritage Manor also hosts a “We Honor Veterans” pinning ceremony for the veterans living at the Home. Veterans are presented with a pin, small flags and a certificate. The event includes musical performances and refreshments. “We Honor Veterans” is a national hospice provider awareness campaign conducted by the National Hospice and Palliative Care Organization in collaboration with the Department of Veterans Affairs. The event is sponsored by Hospice of the Valley.

But the excellent care doesn’t only extend to veterans, Revetti said.

“It’s the way they treated everybody there, if they were a veteran or not a veteran,” he said.

Heritage Manor has provided care for members of the community at its Gypsy Lane location since 1965. The not-forprofit provider of health, housing, social and spiritual services, guided by Jewish values and traditions, provides excellent care to those they serve, and helps them add life to their years.

Under the supervision of a medical director, Heritage Manor offers 24-hour licensed nursing care seven days a week.

Staff to resident ratios exceed state av-

“The care was phenomenal. They always checked on you to make sure you’re okay, if you needed anything.”

Tony Revetti, Vietnam veteran erages, meaning each resident receives personalized attention and care. Therapeutic activities are offered through a variety of recreational, social, cultural, religious, and educational programs seven days a week. All types of physical, occupational, and emotional therapy are offered.

The Home recently received a grant for a Music & Memory program for residents with Alzheimer’s and dementia.

Through this program, nursing home staff and other elder care professionals, as well as family caregivers, will be trained on how to create personalized playlists using iPods/MP3 Players and related digital audio systems that enable those struggling with Alzheimer’s, dementia, and other cognitive and physical challenges to reconnect with the world through music-triggered memories. The playlists, made of musical favorites, tap deep memories not lost to dementia. Music & Memory® often brings a better quality of life for those struggling with Alzheimer’s and dementia.

The adult day services program offers seniors living at home an opportunity to remain active, involved, and independent. Transportation and a mid-day meal are provided.

Heritage Manor has 58 large, private rooms and seven, generously-sized semi-private rooms. There is a courtyard complete with pond, benches, and a manicured landscape; two dining rooms; and a chapel. It’s situated on an 18-acre campus that provides a wide array of services and resources for every stage of life, including supportive programs through Jewish Family Services. It is rated a five-star skilled nursing facility by the Centers for Medicare & Medicaid Services. It offers long-term care, respite care, adult day services, outpatient therapy, and rehabilitation. Heritage Manor is an agency of the Youngstown Area Jewish Federation.

To learn more about Heritage Manor, contact Charlene Apel, admissions and marketing director, at 330.746.1076 or capel@jewishyoungstown.org.

Submitted by Heritage Manor

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F10 THE VINDICATOR | sunday, may 19, 2019

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Get heart-healthy with a DASH diet High blood pressure affects more than a billion people around the world. The American Heart Association says an estimated 103 million adults in the United States, nearly half of all men and women in the country, have hypertension. Statistics Canada estimates that around 18 percent of Canadians aged 12 and older have high blood pressure. While medication and lifestyle changes can help reduce blood pressure, a modified diet also can work wonders.

The Dietary Approaches to Stop Hypertension diet, often referred to as “DASH,” is an approach to eating that is designed to help treat or prevent hypertension, according to the Mayo Clinic. The diet was developed in the 1990s by the National Heart, Lung and Blood Institute, which is part of the National Institutes of Health.

The DASH does not require special foods, but makes recommendations on choices that can alleviate high blood pressure.

The diet recommends eating vegetables, fruits and whole grains. Fat-free or lowfat dairy products, fish, poultry, beans, nuts, and vegetable oils are also included. Individuals adhering to the DASH diet should limit foods high in saturated fat, including fatty meats and tropical oils. Sugar-sweetened beverages and

other sweets should be limited, too.

When consuming foods, the idea is to stay within 1,500 to 2,300 milligrams of sodium.

In addition to reducing blood pressure, the DASH diet can lead to weight loss and even reduce adherents’ cancer risk, advises the health resource Healthline.

To help cut back on sodium, DASH

guidelines advise using sodium-free spices to add flavor to foods. A person also can rinse canned foods to reduce salt or buy products that say sodium-free or low-sodium. Because no-salt foods can seem bland to those accustomed to salt, the Mayo Clinic suggests gradually cutting back on salted products until the taste buds can get used to less salty foods

that fit within the DASH diet guidelines.

Combining the DASH diet with exercise is a great way to reduce blood pressure even more naturally.

Hypertension is a problem that can have lasting effects if not addressed. The DASH diet is one way to keep blood pressure levels in a healthy range.

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A beginner’s guide to running Running is a way of life for many individuals. When others witness just how fit and content some runners seem to be, they may want to follow suit.

Running has many health benefits.

In a 2015 study published in Neuropharmacology, researchers discovered that running can cause the same kind of neurochemical adaptations in brain reward pathways as some addictive drugs.

Runners can get a happy “high” from the sport. Running also can help a person lose weight or maintain a healthy weight.

Runner’s World magazine indicates that regular running exercise boosts the afterburn, also known as excess post oxygen consumption, or the number of calories one burns after exercise.

Getting started with running is not as simple as lacing up one’s sneakers and

hitting the road. To be safe, prospective runners can consider these tips.

Start with the gear. Wear comfortable clothing and shoes so you can run without discomfort. Choose a running shoe that has support but also at least half an inch of space between the big toe and the end of the shoe to allow for proper foot movement.

Start gradually. You may need to walk before you can run, just as babies crawl before they walk. Forget about establishing distance or timed trials. Rather, it’s more important to just get outside (or indoors) and run. Matthew Meyer, a certified trainer in New York, says a good beginning running target is 20 minutes, three days a week. Gradually increase the number of days and minutes spent running as you develop endurance.

Try running slower. Beginners need to start out slowly to avoid injury. However, running more slowly is effective for seasoned runners as well. Slow miles can help a person enjoy running as a sport.

Take more steps. Develop good form to reduce stress on the body. When studying elite runners, most take around 180 steps per minute, which is roughly 30 more steps than amateurs. Short, quick steps mean the feet spend less time in contact with the ground, leading to smaller impacts with each contact. Running in a way that ensures you land on your midfoot with light steps is another technique to consider.

Running is a healthy, beneficial pastime. Getting started requires the right gear and some patience.

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How to start exercising at home Many people find that they can effectively workout at home with little to no equipment necessary.

With such convenience, individuals may find they make more time for exercise, which is an important component of a healthy lifestyle.

A healthy diet and an active lifestyle are great ways to achieve a healthy weight and good overall health. Many people no doubt associate exercise with fitness centers and gym memberships.

While gyms certainly are effective places to break a sweat, exercising at home can be an effective way to get fit as well.

Working out at home may require some creativity, as even homeowners with gyms in their basements may not have as much equipment at their disposal as they would at a local fitness center.

puts a strain on the heart and lungs to build up stamina, can help shave off the pounds when paired with strength training exercises. Take to the great outdoors near home to get in a good cardio workout.

Rally Health, a digital, data-based health advisory company, says that walking can constitute a cardio workout if one goes at a brisk pace of around three miles per hour. Walking on an incline also can constitute vigorous exercise that’s on par with running or biking, particularly when it’s a steep hill.

Body weight exercises Home-based cardio workouts also can Body weight exercises include push- include cycling, swimming in a backups, planks, squats, and lunges. Alter- yard pool or playing a pickup sports nating incline and positioning of the game with the kids. body when performing some of these exercises is a great way to work various Set up a home gym muscle groups. Body weight exercises do With a few barbells, dumbells and a not necessarily require equipment, and weight bench, it’s easy to create a home that may disappoint some people. That’s gym in a basement or garage. Extra because, with no added weight — and equipment, such as TRX resistance only one’s own body weight to provide training equipment or an elliptical maresistance — it’s difficult for a person to chine, can be added to make the gym challenge himself or herself effectively more complete. and gradually build up progress.

A home gym also can be a place to do strength and stretching exercises like Get outdoors for cardio yoga or pilates.

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Windsor House

Windsor House celebrates 60th anniversary Founding Windsor House in 1959, John and Dorothy Masternick had a clear mission in mind, to provide the best possible quality of life in long term care. Celebrating their 60th anniversary, Windsor House owns and operates twelve skilled nursing and five assisted living communities, majority in the Mahoning Valley.

In 2018, Windsor House was recognized for their commitment to quality of care by the Ohio Health Care Association. There are nearly 1,000 nursing homes in the State of Ohio, but only 36 of them received “perfect surveys” (deficiency free) and three of them are operated by Windsor House, Inc. right here in the Mahoning Valley. Nursing homes are surveyed once a year by the Ohio Department of Health and found no deficiencies at Windsor House at Champion,

O’Brien Memorial Health Care Center, and St. Mary’s Alzheimer’s Center. The assisted living communities, owned by Windsor House also received perfect surveys in 2018. In fact, Windsor Estates Assisted Living in New Middletown has received six perfect surveys in a row.

In addition to the survey success, Windsor House has several five-star rated skilled nursing communities, issued by the Centers for Medicare/Medicaid, in the Mahoning Valley. These locations include Windsor House at Canfield (Canfield), O’Brien Memorial (Masury) and St. Mary’s Alzheimer’s Center (Columbiana).

For additional information on services Windsor House provides, call 330-5451550 or visit www.WindsorHouseInc. com.

Submitted by Windsor House

Windsor House at Canfield

Windsor Estates Assisted Living

Founded in 1959, Windsor House is a local family owned and operated health care provider. For 60 years, our homes provide professional, compassionate care to all those we serve. If your needs are skilled nursing, short term rehabilitation, Alzheimer’s care, assisted living or home health services, we have 14 locations across the Mahoning Valley.

Call 330.545.1550 WindsorHouseInc.com

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Should you skip breakfast while dieting?

The secret to losing weight involves a careful balance. The number of calories that go into a person should be exceeded by the energy expended by exercise and the normal biological functions of the body. This often involves controlling caloric intake, which can be simple when people cut back on portion sizes.

Some people believe they can lose weight by limiting what they eat and even skipping certain meals altogether. But skipping a meal like breakfast could actually have an adverse effect on weight-loss efforts.

People who lose weight and keep it off are generally those who eat a large, healthy breakfast. In a 2017 study about meal frequency and changes in body mass index published in The Journal of Nutrition, researchers found that those who made breakfast the largest meal of the day were more likely to have a lower body mass index (BMI) than those who ate a large lunch or dinner. A portioncontrolled breakfast full of lean protein and whole grains can help people to feel fuller longer. Breakfast can curb hunger pangs before lunch, reducing the likelihood that people will reach for unhealthy vending machine fare to tide

them over until their midday meals.

The nutrition experts at Runtastic, a resource for avid runners, find that eating breakfast stimulates the body’s natural thermogenic process, which is the use of energy to store food in the stomach, transport it through the digestive system and burn energy. Furthermore, studies have shown that eating a meal in the morning boosts metabolism more than eating the same meal in the evening. That’s because, in the morning, the meal is jump-starting the body’s metabolic process for the day.

Eating breakfast also can have a positive impact on blood sugar concentration and may reduce postprandial hyperglycemia (higher blood sugar levels after eating) in people who have diabetes.

The Academy of Nutrition and Dietetics recommends people divide their total daily food intake into four or five meals, including breakfast, over the course of the day. This provides constant fuel and will help one to avoid hunger pangs and blood sugar drops that may lead to impulse eating.

When choosing breakfast foods, certain options are smarter than others.

Look for lean proteins, vegetables, whole grains, and low-fat dairy products. Highfiber foods, like oatmeal, can quell hunger pangs quickly and stabilize blood sugar after a meal. Protein also is filling.

A 2005 study of overweight women published in the Journal of the American College of Nutrition showed that eating eggs for breakfast instead of a bagel sig-

nificantly increased feelings of fullness and reduced food intake later in the day.

Increasing fiber intake from fruits also can create feelings of fullness and promote weight loss.

Breakfast is an important meal that shouldn’t be skipped, even by people aiming to lose weight.

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(330) 743-9255 / (330) 726-0131 / (330) 892-7400 www.northeastohiogastro.com