HEALTHYliving WINTER 2022
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Ashley Vansant EDITORIAL
LONG-TERM SOLUTIONS TO PROTECT JOINTS
Steve Barnes Brandon Tester ADVERTISING
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David D. Singleton MARKETING & SALES
AGING ADULTS CAN MAINTAIN HEALTHY WEIGHT
Michelle Brewer DISTRIBUTION
Kim Riggs ART DIRECTION
Ryan Webb
7 ALLEVIATE EVERYDAY ACHES AND PAINS
HEALTHYliving P.O. Box 1788 Washington, NC 27889 ADVERTISING
8 METRICS TO KNOW IF EXERCISE IS WORKING
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252-946-2144 HEALTHYliving is published four times a year by Washington Newsmedia, LLC. Copyright 2022 Washington Newsmedia, LLC
9 MEDICAL AND HEALTH DIRECTORY
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Long-term solutions to protect joints
eriodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles. Though minor tweaks may be somewhat normal, longterm issues like persistent joint pain should not be written off as par for the course. It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints. That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints. In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul. Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention
to what they’re putting on their feet. For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes. Alternate between sit ting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done. Maintain a healthy weight. Being overweight causes a ripple effect that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness. Opt for low-impact activities. Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve high-intensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors. Various strategies can help individuals maintain healthy, pain-free joints over the long haul.
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Aging adults can maintain healthy weight
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alorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight. Older adults may experience weight gain or unintentional weight loss. Understanding how to address each in healthy ways is important. WEIGHT LOSS TIPS More than two-thirds of Americans, including adults age 65 and older, are overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods — some of which may be high in fat and/or calories. Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased self-confidence, healthy joints, and much more. These tips can help aging individuals maintain healthy weights. Incorporate strength or resistance training into your weekly routine. Hormone production slows down as the body ages, and that may result in a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism. Adults should aim
for strength training twice a week. Monitor sugar and starch intake. Many older adults have elevated blood sugar levels due to insulin resistance. When cells become resistant to insulin, glucose doesn’t get used up and remains in the blood. Eventually this can lead to pre-diabetes, metabolic syndrome and type 2 diabetes. Many people with these conditions have a hard time losing weight. Avoiding added sugars and extra carbohydrates could help. Practice portion control. A 60-year-old can’t eat the same way he or she did at age 30 or 40. Nutritionists say that, with every decade that passes, people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when they couple this with exercise.
AVOID MALNUTRITION Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of small and taste, smaller appetites and lack of desire to make meals can contribute to malnutrition and weight loss. Underlying health problems also may lead to unwanted and unhealthy weight loss. Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health. A 2014 study published in the American Journal of Clinical Nutrition found that having a body mass index at the lower end of the recommended age for adults increased risk for mortality more so than being overweight. Individuals whose BMI is less than 23 could be putting themselves in jeopardy. Older adults need to adjust their routines as they age in order to maintain healthy weights. Such adjustments can reduce seniors’ risk for disease and improve their quality of life.
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Alleviate everyday aches and pains
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ain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains. Daily aches and pains may be seen as a normal byproduct of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques. Get moving. Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can remedy this pain because these activities increase blood flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back. Exercising also will build strength in other areas of the body and support joints. Practice good posture. Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to headaches. Good posture can alleviate this. Exercise more often. Certain pains arise when exercising for the first time or performing a new activity. Allan
H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again, your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity. Get tested. Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and other autoimmune conditions can cause aches and pains as well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need. Increase stretching and movement exercises. Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities slowly stretch areas of the body and can improve range of motion and flexibility over time. These are just a few ways to address common aches and pains. Medical interventions, physical therapy, occupational therapy and ergonomics assessments, and massage therapy also may help to alleviate aches and pains.
8 · WASHINGTON DAILY NEWS
HEALTHYliving
Metrics to know if exercise is working
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bstacles are bound to appear as individuals embark on the road to getting healthier. Such obstacles come in many different forms, but one hurdle many individuals encounter is doubts about the effectiveness of their workout regimens. Everyone would love to reap instant rewards from exercise, and immediate gratification is not necessarily elusive. For example, individuals who begin exercising may find their energy levels and attitudes have improved after their first workout. However, individuals who are exercising to lose weight may be discouraged if the scale doesn’t immediately indicate they’re shedding unwanted pounds. That’s a significant obstacle to overcome, and it’s one reason why so many health professionals urge patience and perseverance as individuals embark on their weight loss goals. Though it might not seem like much, industry professionals note that losing one to two pounds per week is a good sign that a workout routine is working. The experts at Johns Hopkins Medicine note that weight loss is not the only way for individuals to determine if they’re making progress toward their weight loss goals. The following are three additional metrics that individuals can look to as they try to chart their exercise progress. Target heart rate: Before beginning an exercise regimen, individuals, especially those who have been living
a sedentary lifestyle, should speak with their physicians to determine what their target heart rate should be. They can then measure their exercise progress by what they need to do to reach that progress. At the outset, individuals may not need to exercise as vigorously to reach their target rates, but as their bodies get healthier and grow more acclimated to exercise, they will need to work harder to reach their target heart rate. This makes target heart rate a good metric by which to measure exercise progress. Repetitions: Johns Hopkins Medicine notes that repetitions are another reliable metric by which to measure exercise progress. The more repetitions individuals can do without straining, the stronger their muscles are becoming. Individuals should resist any urge to overdo it. The repetitions metric is only a useful measure of progress if individuals are capable of doing a rep without straining. Body composition: This metric should come as no surprise. The more positively exercise affects the body, the more that will show in how the body looks. Johns Hopkins notes that fat loss, specifically around the waist, and muscle growth are two telltale signs that an exercise regimen is progressing. It can be easy to obsess over results when beginning an exercise regimen. But remaining patient and persistent and utilizing certain metrics to measure progress can keep individuals on the path to getting fit.
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MEDICAL AND HEALTH DIRECTORY
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Vidant Family Medicine–Aurora
151 3rd Street, Aurora
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Vidant Multispecialty Clinic - Belhaven 598 W. Old County Road, Belhaven
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Vidant Family Medicine–Chocowinity 740 Bragaw Lane, Chocowinity
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Vidant Family Medicine– Washington 501 West 15th Street, Washington
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GASTFROENTEROLOGY Vidant Gastroenterology-Washington 608 East 12th Street, Washington
252-946-1573
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Vidant Breast Clinic - Washington
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CARDIOLOGY Vidant Heart & Vascular Care 608 E. 12th Street, Washington
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ONCOLOGY
HOSPITALS Vidant Beaufort Hospital-Washington
628 East 12th Street, Washington
252-975-4100
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Marion L. Shepard Cancer Center
1209 Brown Street, Washington
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ORTHOPEDICS
INTERNAL MEDICINE Vidant Internal Medicine-Washington
Vidant Orthopedics-Washington
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1380 Cowell Farm Road, Washington
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MAMMOGRAPHY Vidant Women’s Care-Washington 1204 Brown Street, Washington
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PAIN MANAGEMENT Vidant Pain Management Center - Greenville
2010-A W. Arlington Blvd., Greenville
252-946-6544 www.VidantHealth.com 252-847-0601 Now scheduling 3D Mammography
MASSAGE THERAPY
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PULMONOLOGY Vidant Pulmonology
608 E. 12th Street, Washington
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RHEUMATOLOGY Vidant Rheumatology-Washington
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MEDICAL TRANSPORT
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SURGERY Vidant General Surgery-Washington 615 E. 12th Street, Washington
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NEUROSURGERY Vidant Neurosurgery - Greenville 2325 Stantonsburg Road, Greenville, NC
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UROLOGY Vidant Urology-Washington 1202 Brown Street, Washington
252-946-0136
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WELLNESS/FITNESS Vidant Wellness Center
1375 Cowell Farm Road, Washington
www.VidantHealth.com 252-975-4236
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WOMEN’S CARE Vidant Women’s Care-Washington Gynecology and Primary Care
1204 Brown Street, Washington
252-946-6544
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Vidant Women’s Care-Washington Obstetrics and Gynecology
1210 Brown Street, Washington
252-975-1188
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INSURANCE Dave Alton Agency
1010 West 15th Street, Washington
(252) 974-7737
HEALTHCARE IN AND AROUND BEAUFORT COUNTY
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It’s time to get back to your active lifestyle. Don’t let knee pain slow you down. Having chronic knee pain shouldn’t mean giving up the things you love. Vidant Orthopedics offers advanced surgical and non-surgical solutions for children and adults experiencing knee pain or injury. When you come to Vidant for surgery or other treatments, we coordinate care with your personal doctor, other specialists and rehabilitation professionals to get you back to your active lifestyle.
Robotic-assisted knee replacement technology now at Vidant. Vidant Orthopedics has a new way to keep you moving: ROSA® Knee System robotic technology. Our specially trained surgeons use the ROSA® Knee System to personalize the approach to total knee replacement – tailoring the placement of your knee implant just for you.
Talk to your doctor to find out if knee replacement is right for you. Vidant Orthopedics Washington 252-946-6513
Learn more at VidantHealth.com/ROSA