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simple ideas for living happier this year athletes, the best ones try to find activities outside of their sport that help them stay hungry, engaged and excited. Find things that help you create balance in your life.” Johnson suggests: • Don’t check email after 8 p.m. • Go on a date night or family night • Exercise at a time that fits your schedule • Walk during lunch • Schedule a massage once a month
(BPT) — Saving money and staying fit are traditional New Year’s resolutions, but overly packed schedules and the materialistic focus of modern day life are inspiring a new goal for many people: to live happier in 2016 and beyond. “To make 2016 the happiest year ever, think about how you rest, eat and move,” says Matt Johnson, health and performance expert and president of On Target Living. “I am a believer that mental health is directly related to physical health. For most of human existence we have viewed the mind — the head — different from the physical body of the neck down. New research is showing they have everything to do with each other. If you want optimal physical health, you need optimal mental health and happiness. When people are happier they tend to improve all aspects of their life.” Johnson offers six surprisingly simple, yet profoundly effective ways to boost mood and overall happiness in the new year:
5. Fuel happiness from within.
“I believe we have more behavior and mental health issues than we should, and a big part of this is the lack of proper nutrients,” says Johnson. “The most important nutrient when it comes to brain health and mood is omega-3s.” The experts at Nordic Naturals encourage people to add omega-3s to their diet. In fact, America is one of the most deficient countries when it comes to omega-3s, with an estimated 91 percent of people not getting enough. Adding omega-3s to your diet can be a game changer for your mental health.
1. Make sleep a priority.
Getting seven to eight hours of sleep each night is critical for the body to produce hormones that trigger happiness, explains Johnson. “I am a big fan of always going to bed with a positive attitude,” he says. “If you go to bed angry, worried or stressed, that tends to come back the next day. Do what you can before bed to reset your mood. Read, take a bath, exercise or talk face-toface. Try to avoid screen time.”
2. Make more time for family.
“Over the last 20 years, family time has vanished. Sporting events, projects, work and technology have swallowed this time,” says Johnson. “As the author of the cookbook “Target to Table,” I think family faceto-face time is the most important part of a
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Work-life balance is important for overall happiness. Making time for family and friends is an important element in healthy relationships and personal well-being.
6. embrace gratitude.
Thinking of the things you are grateful for can have a dramatic effect on your satisfaction and overall happiness. Do this healthy family relationship and happiness.” ing TV, this will set you up for a feeling of daily as you wake up or make it a converJohnson suggests planning family dinner emptiness. These things are fine in short sation you have with your children right two to three times a week. “When we start periods, but too much will take away what before bed. to eat dinner as a family in the home, our life is giving us.” “Telling yourself you are grateful for health and happiness will follow,” he notes. your health, family, friends, job and life 4. Achieve work-life balance. gives you that pat on the back we all need,” 3. carve out white space. With the expanse of the Internet and Johnson says. “I also think we don’t tell White space is time you dedicate to mobile commuting, workers are now conpeople how much we appreciate them yourself to refresh, unplug and rejuvenate. nected more than ever before. But this This could be making time to do yoga, enconnectedness can get out of control when until they are gone. I encourage everyone joy a hobby, read, meditate or take a bath. answering emails 24/7, so work-life balance to write a handwritten letter to one person each year who made a huge impact in their “People who have hobbies and acis important for overall happiness. life. They may not know or maybe you don’t tivities that give them balance tend to be “We all want to be successful, but tell them often enough. My last letter was happier,” Johnson says. “If your hobby is with anything you need proper balance,” to my Mom. She is the glue in our family.” texting, checking social media or watchsays Johnson. “If you look at professional
Routine medical screening saved CTCA worker’s life By Stefanie Forney
‘Mother Standard’ of care to our patients, so I was blessed to be on the receiving end of that care. It made a huge difference in my journey.” A moment in time can change your life The Mother Standard of care is based on forever. the philosophy of treating patients as you Often it’s found in the big moments would your own loved one. The Mother — getting married or the birth of a child. Standard of Care allows CTCA physicians to Sometimes it’s tucked among the ordinary offer patients evidence-based treatments things on your to-do list such as running to attack the cancer, combined with scienerrands, even having a routine medical tifically supported integrative therapies to screening. help strengthen the immune system, ease Tulsan Amy Barger planned to get the side effects and improve quality of life. colonoscopy her doctor recommended but Barger had surgery followed by 12 decided to put it off until the week after her rounds of chemotherapy at CTCA. daughter’s wedding in 2011. She lost her hair during treatment but Barger had made the effort to take care of was able to continue working. herself, exercise regularly and live a healthy “Some people struggle with hair loss, but lifestyle, so you can imagine her shock to learn that she had stage three colon cancer. it didn’t bother me because I worked at a place where I looked like everybody else,” “I had no symptoms indicating I had canBarger says. cer,” says Barger. “You just never know what At her medical oncologist appointments, you will find out.” she also met with a registered dietitian and Because Barger already was working as naturopathic practitioner who offered opa surgery scheduler at Cancer Treatment tions to help boost her immune system. Centers of America (CTCA) in Tulsa, she was “I’m an overcomer so I knew this was familiar with the demands cancer makes something I wanted to beat,” says Barger, on a person — witnessing the struggles of who has two grown children. “I wanted patients as well as her own family. to enjoy grandchildren someday so I just “I wanted to work here because my dad suffered with cancer,” Barger says. “I watched pulled up my bootstraps and said, ‘Let’s go get this thing.’” his journey and saw what a challenging She now has one grandchild and one on disease it is. “I feel like it was a huge blessing to be at the way. Now, Amy is very active and is a regular CTCA,” she adds. “At CTCA, we deliver the Special Sections Editor
Tasty Tip: Start your day with a glass
of water and juice of half a lemon to revitalize your body and mind. Water is needed by every cell in your body, so get a jump-start on staying hydrated throughout the day. Lemon juice, which is rich in vitamin C, helps boost the immune system and assists the liver as it detoxifies the body.
ABouT This secTion healthy Living was produced by Tulsa World’s Advertising Department. For more information, call 918-581-8519.
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Amy Barger (left) with a friend at the end of the 2015 Tulsa Run. participant in the Boot Camps offered at the CTCA fitness center. She says she took being able to exercise for granted until she got cancer and couldn’t. “I had to work through a lot of bone pain for two years after my chemo and had a goal of being able to run the 15K Tulsa Run post cancer treatment,” Barger says. “I am happy to say this year was my second successful Tulsa Run post cancer treatment!” Barger has follow-up appointments every six months, and she will be the first
to encourage others to get their routine colonoscopy screening. She also wants those with cancer to know that cancer does not define you. “Cancer made me a better person,” she adds. “I don’t sweat the small stuff anymore, and I don’t take anything for granted. “I feel like God put me here and because of my journey, I can sympathize and encourage others who are going through this. I pray every morning that I would be a blessing to someone,” she adds.
Double-check medicine labels for acetaminophen (BPT) — You know when cold and flu season has arrived. The temperature drops, and you can hear sniffles and sneezes everywhere you go. You see over-the-counter (OTC) medicine aisles at pharmacies and grocery stores fill with people buying cough syrup, throat lozenges, and nasal sprays to get relief from their fevers, coughs, congestion and more. Many medicines used to treat cold and flu symptoms can contain common drug ingredients such as acetaminophen. Recent research shows that consumers don’t always know the potential risks of double dosing on medicine or that taking two medicines with the same ingredient could be harmful. That’s why it’s important to read and follow the label every time you take a medicine. Acetaminophen is found in more than
600 OTC and prescription medicines, including many that treat cough, cold, and flu symptoms. It’s safe and effective when used as directed, but there is a limit to how much you can take in one day. Taking more than directed is an overdose and can lead to liver damage. The U.S. Food and Drug Administration has set a maximum daily dose of 4,000 milligrams of acetaminophen in a 24-hour period. To help you ensure you are taking acetaminophen safely, the Acetaminophen Awareness Coalition, a group of healthcare providers and consumer organizations dedicated to ensuring the safe use of acetaminophen, advises cold and flu sufferers to follow these safe-use steps: 1. Always read and follow the label. Never take more medicine than the label
says. Taking more acetaminophen than directed is an overdose and can lead to liver damage. 2. Know if your medicines contain acetaminophen. It is important to check the active ingredients listed on the labels of all your medicines to see if they contain acetaminophen. • On over-the-counter medicine labels, the word “acetaminophen” is written on the front of the package or bottle, and is highlighted or in bold type in the active ingredient section of the Drug Facts label. • On prescription medicine labels, acetaminophen is sometimes listed as “APAP,” “acetam,” or other shortened versions of the word. 3. Take only one medicine at a time that contains acetaminophen.
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From 20s to 50s: How to age gracefully (BPT) — When you’re constantly bombarded with messages and news about the latest anti-aging treatments and methods, it’s easy to feel overwhelmed. How can you maintain a skincare routine when the rules seem to be ever-changing? It might be simpler than you think. By separating the hype from reality, you can come up with a core skincare routine to perfectly suit the skin you’re in. “As you age, your skin changes,” says Dr. Jeanine Downie, board-certified dermatologist from Image Dermatology P.C. in Montclair, New Jersey. “When it comes to supporting skin and its care, women (and men) need to understand that aging is complex, and it varies greatly by individual. Genetics, tanning and smoking also influence the health of your skin.” She also noted that with skincare, there are a range of choices to consider, such as topicals, injectables, cosmetic treatments, surgery and even oral anti-aging skincare supplements. Additionally, Dr. Downie shares it’s important to adjust your skincare routine throughout the years, what worked in your and 20s may not have your skin glowing into your 30s and beyond. Many women don’t know where to start. Meaning, what types of anti-aging skincare products might be right for them and what the choices are when it comes to antiaging products. She provides her tips for aging beautifully from your 20s to 50s and each decade in between:
less of your ethnicity. Sunscreen only works if you reapply it every two hours, according to skincancer.org. Sun protection forms the foundation of any anti-aging skincare plan, according to the American Academy of Dermatology and The Skin Cancer Foundation, as the sun’s rays make our skin age more quickly — so regular use of daily sun protection is essential at all ages.
30s: Exfoliate.
Once you hit your 30s, your skin’s natural exfoliation process begins to slow down. The growth factor in your skin also decreases. This means that you start to lose a teaspoon of collagen from your face every year by the time you are 30. Continue with your glycolic-acid based cleanser. You also need an oil-free make up remover. Using an eye cream both day and night might help to increase moisture and suppleness around the eye area. Dr. Downie recommends a dual-pronged approach to help address some of the first signs of aging using topicals plus an anti-aging oral supplement that provides nutrients from within, targeted to the dermal skin layers where creams and lotions can’t reach. This supports hydration and helps to create a radiant glow.
40s: Strengthen.
As you enter your 40s, your estrogen levels begin to change, resulting in dryer and thinner skin. Anti-aging products and creams with ingredients like retinoids and peptides are must-haves and always make Preserve and protect. sure to apply sunblock. Moisturize with It’s never too early to start aging preven- serums containing growth factors and hytion. Hectic schedules, late nights out and aluronic acid. Exfoliate — use a gentle face days spent on the beach can wreak havoc cleansing brush to help get rid of dead skin on your skin. This stress shows up in the cells. Be sure to extend your skin care down form of dark circles, under-eye bags, and to your neck and decollete (upper chest) dull or puffy skin. Fine lines begin to creep area. There are specifically formulated up as early as your late 20s, so a quality products to soothe and ease discoloration skincare routine is key. Start with a glycolic- in this area. While you work hard to care for acid based cleanser and an oil-free moisyour skin on the outside, adding an ageturizer. Dr. Downie recommends a separate adjusted anti-aging supplement formula sunscreen with an SPF 30 or above, rain or helps reduce fine lines and wrinkles by shine, January through December, regardnourishing your skin from within. Be sure
20s:
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Skincare needs vary for women at different stages of their lives so it’s important to know which anti-aging skincare products are right for them. to add it to your daily routine. Nourishment from within supports the whole body, including the back of hands and upper chest.
as it protects and repairs the skin, stimulating collagen production. It’s a convenient addition to your daily skincare regimen. Most important, Dr. Downie reminds that Beyond hydration and true beauty comes from within, so embrace your age throughout your life. Try to prevention. You should already be on a steady antiavoid excessive sun exposure (and indoor aging regimen. As soon as you count 50 tanning as these rays may accelerate skin candles on your birthday cake, moisturizing aging, moisturize daily and consider an should be your top skincare priority. Look anti-aging oral supplement. Exercise, eat for products with retinoids, peptides, alpha healthy foods, don’t forget to get enough hydroxy and amino acids. You should be sleep (it’s called beauty rest for a reason) keeping vigilant with your sunscreen and and if you smoke, stop. moisturizers. You could always consider Following these suggestions and taklaser treatment surgery, Botox with filler or ing steps to shift your skincare routine other non-invasive treatments. An antithroughout the decades will help you to aging skincare formula dietary supplement look your best. In addition, you will feel as for women 50 and older will help to reduce beautiful as you look — both inside and the appearance of wrinkles and age spots out.
50s:
Wayne Smith’s ability to recognize that his wife, Neda, was having a stroke and getting prompt treatment were vital to her recovery.
Acting F.A.S.T. key to woman surviving a stroke By Stefanie Forney
Special Sections Editor
Someone’s life may depend on you. Although you may not be a doctor or a nurse, being able to recognize the signs of a stroke and knowing what to do can make the difference in someone surviving this serious condition. When Neda Smith’s son tried to wake her one day in July 2014, he and his dad could tell something was wrong. Her arm was limp, and she wasn’t able to speak. Neda’s husband, Wayne, immediately realized she was having a stroke, so the family called for an ambulance. Within 25 minutes, Neda was at The Emergency Center at Hillcrest Medical Center being treated with a clot-busting drug that can reduce long-term disability. According to Wayne, everyone at The Emergency Center was on high alert and knew the clock was ticking. “It’s so important to get to a hospital immediately when you are having a stroke,” adds Neda. Today, Neda is on the road to a full recovery thanks to the life-saving teams at The Emergency Center at Hillcrest and the Oklahoma Stroke & Neurological Institute at Hillcrest Medical Center. Neda receommends what to do if you notice something happening to yourself. “Sometimes you can feel something is not right. If you do, then get it checked out. It may not be anything, but it’s important that you don’t wait.” A stroke occurs when the blood supply to your brain is interrupted or severely reduced, depriving brain tissue of oxygen and nutrients.
Prompt treatment is crucial to minimizing brain damage and potential complications of a stroke. Call 9-1-1 immediately if you or someone else has any of the following symptoms. Know the signs of stroke • Sudden numbness or weakness in the face, arm or leg, especially on one side of the body. • Sudden confusion, trouble speaking or difficulty understanding speech. • Sudden trouble seeing in one or both eyes. • Sudden trouble walking, dizziness, loss of balance or lack of coordination. • Sudden severe headache with no known cause. Act F.A.S.T. Acting F.A.S.T. can help someone experiencing a stroke get desperately needed treatments in time: F — Face drooping: Ask the person to smile. Does one side of the face droop or is it numb? A — Arm weakness: Ask the person to raise both arms. Does one arm drift downward? S — Speech difficult: Ask the person to repeat a simple phrase. Is their speech slurred or are they unable to talk? T — Time to call 9-1-1: If you observe any of these signs, call 9-1-1 immediately. Note the time when any symptoms first appear. Some treatments for stroke only work if given in the first three hours after symptoms appear. Do not drive to the hospital or let someone else drive you. Call an ambulance so that medical professionals can begin life-saving treatment on the way to the emergency room.
Are we turning a blind eye to blue light? (BPT) — Blue light everywhere — inside as well as outside your home. As digital device usage increases, you’re exposed to more and more of it without realizing how it may affect your vision in the future. In its natural form, your body uses blue light from the sun to regulate your natural sleep and wake cycles. This natural light also helps boost alertness, heighten reaction times and elevate moods. However, we use our eyes much differently than prior generations because we now use a number of artificial sources of blue light including digital screens, electronic devices and LED lighting. The evolution in digital screen technology has advanced dramatically over the years, and many of today’s electronic devices use LED back-light technology to help enhance screen brightness and clarity. These LEDs emit very strong blue light waves. Because of the widespread use and increasing popularity of these devices, we are now exposed to more sources of blue light for longer periods of time. Studies suggest 60 percent of people spend more than six hours a day in front of a digital device. The flickering of this artificial blue light creates a glare that can reduce visual contrast, affecting sharpness and clarity. That in turn could contribute to eyestrain, headaches, and physical and mental fatigue due to increasing amounts of time sitting in front of a computer screen or other electronic device. Studies show this high-energy, blue-violet light has been found to cause significant damage to retinal cells and is a risk factor for the onset of age-related macular degeneration, a deterioration of the part of the retina responsible for sharp, central vision. Our eyes’ natural filters do not provide sufficient protection against blue light rays from the sun, let alone the blue light emanating from these devices or from blue light emitted from fluorescent-light tubes. Mother Nature arms us with “internal sunglasses” made up of macular pigment. This pigment, which is comprised of zeaxanthin (zee-uh-zan-thin) and lutein at a ratio of 2:1, is found in the center of the macula (fovea). This pigment absorbs harmful blue light that can affect eye health. These “sunglasses” protect the rods and cones needed for central as well as peripheral vision. However, if this macular pigment isn’t at optimal density, it will allow more blue light to damage these rods and cones, negatively affecting not just what you see, but how you see. Zeaxanthin and lutein aren’t produced by the body, so they must be ingested in order to ensure optimal macular pigment density. Zeaxanthin can be found in foods such as corn, wolf berries and peppers. Lutein is found in foods such as spinach and kale. Since the average American diet is scarce in zeaxanthin, the experts at EyePromise, a company that produces natural vitamins, recommend getting this antioxidant through a supplement. Vitamins for macular health can be of big benefit. Vision becomes even more precious as we age, since the loss of independence is a very real threat to aging Americans. Reduce your risk of harmful effects of blue light to your vision by increasing the density of your “internal sunglasses.”
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