FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 1C
Upper right: Michael Reid, KoKo FitClub in Farragut senior fit coach with member. Right: Sylvia and Ron Garrett, personal wellness coaches with QuickGym of West Knoxville, LCC, and Herbalife Independent Distributor weight loss management.
St r ik ing a de lic ate b a lance
Photos by Alan Sloan
Local health and fitness facilities help with healthy diet, exercise
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ALAN SLOAN asloan@farragutpress.com
Effective, healthy and long-lasting weight loss, without burning up a lot of muscle in the process, is a delicate balance of nutrition, cardiovascular workout and strength training dealt with at 10 health and fitness facilities in the Farragut and Hardin Valley area. All 10 — QuickGym-Herbalife, Koko
FitClub, Elite Fitness Knoxville, Davis Family YMCA, Anytime Fitness, 9 Round, CrossFit, Johnny Long’s Training Academy, Workout Anytime and Fitness Together — run assessments on members looking to lose weight, which includes measuring body fat, basic physical skills including flexibility, accounting for injuries and other weaker points in the body plus their weight loss goal. Each has a program with different
points of emphasis, and some levels of disagreement on approach, in balancing diet and exercise. Tricia Kilgore, owner of Koko FitClub in Farrragut, said most of her members “fall between the ages of 35 and 55.” A former nurse, Kilgore said her emphasis to members “is on getting healthy” and “getting your body fat percentage down” and less on “just losing
weight” as the goal. “If you have the goal you want to be down 20 pounds, and a lot of people don’t care how they get it, they’ll lose 20 pounds but 10 of it will be muscle.” A least a small loss of muscle will accompany any weight loss, according to Kilgore. “You don’t have to get rid of any one thing in your diet, but once you start cutting back on your sugar — people See BALANCE on Page 4C
Local residents try to improve healthy eating habits
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TAMMY CHEEK tcheek@farragutpress.com
Obesity, physical inactivity, and tobacco use and associated chronic disease ran as some of the biggest health challenges for Knox County residents, Katharine Killen, Knox County Health Department community relations director, said. Killen said in 2013 the main causes of death in the 37922 and 37934 ZIP code zones were cancer, 26.8 percent, heart dis-
Live ! Healthy
ease, 17.5 percent; dementia, 8.5 percent; cerebrovascular disease [stroke], 5 percent, and chronic lower respiratory disease, 4.2 percent. “This is not dramatically different from the rest of the population of Knox County,” Killen said. “When looking at a variety of other indicators, we know that health in Knox County residents fairs a little better than the rest of Tennessee. “However, Tennessee tends to have poorer health rankings compared to the
national average,” she added. Jolene Dial of Farragut said her family is trying to eat healthier. “I have three teenage boys and a husband, and they don’t like vegetables,” Dial said. “I’m trying to encourage them to eat more vegetables. I have some health problems, and I’ve been encouraged to change my diet. “I’m hoping if I change my diet, they See FOOD on Page 8C
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4C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
Balance From page 1C
are amazed — you lose your taste for it,” Kilgore added. “But it takes a little while to do it.” On some diet plans, Kilgore said if someone looses 30 pounds “the average amount they lose is about 12 pounds of muscle out of that 30 pounds. … Our meal plans, the average is about six.” Having muscle “is what burns your calories.” Kilgore added, “Get your body fat percentage down, then we’re going to work on stabilizing your body fat percentage in a healthy range, and then building your muscle back up.” Sandra Szenfeld is co-owner of 9 Round in Hardin Valley with husband, Jerry Szenfeld. To lose weight, Sandra Szenfeld recommends “a full body workout … from the feet all the way up through the shoulders, hands, wrists,” where “the exercises change every day” such as members receive at 9 Round with lots of kicking and punching. “You keep moving for the entire 30 minutes. You burn up to 500 calories in that 30 minutes.” As for weight loss nutrition, Szenfeld recommends eating on a regular basis and keeping your body fueled. At each meal “… you’re eating generally a protein, a fat and a carbohydrate. And you’re eating every two to two-and-a-half hours.” In terms of weight loss workout options, Szenfeld said, “Most people don’t do well at big box gyms … because they don’t know how to do the equipment, they don’t stay on the equipment long enough. … And they tend to give up after a while.” Szenfeld also stresses that “persistence is extremely important,” recommending her members work out “three or four times a week if they want to see weight loss.” Vicki Karas, director of Health and Well Being at Davis Family YMCA in Concord, said “the people that come to me most often are females in the 40 to 65 [age] range. … Probably anywhere from 10 to 20 pounds [to lose]. … I think that’s typical of this Y.”
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HEALTH & FITNESS
Karas said “group fitness classes” work especially well for those less able to physically maneuver either due to injury, arthritis, age or extreme excessive body weight. “They’re a really social group. They have lunches together and they do all kinds of things, so it becomes more than just a gym for them. It becomes a group of friends.” Repetitious daily exercise without changing up that specific exercise, even if it’s “walking five miles a day,” will not result in the desired burning of calories to lose weight, Karas said. “Your muscles have memory and they’re smart, and they’ll go to the lowest level required to do whatever that activity is.” According to Karas if you mix walking with going to spin class three times a week the body has to recruit different muscles and figure out a way to perform this new activity, therefore you burn more calories. “Get your cardiovascular system working hard,” Karas said. “Not for long, maybe a couple of minutes [at peak levels], then go back down to a comfortable level. Then take it back up again.” Joe Elmore, owner of Elite Fitness in Farragut, said “heavy weight training like we do here burns fat for nine to 10 hours after you’re done lifting. Regular long-distance cardio only burns for about an hour after. … And long-distance cardio loses muscle.” Elmore also said he makes a special emphasis on “mobility work” and “corrective exercises” for posture improvement and flexibility because all adults looking to lose weight “need mobility work. … The key with mobility is you’re going to limit your injury potential. … Weight loss takes a long time if you’re going to lose 100 pounds, so you can’t get injured during that time because that sets you way back.” Elmore said his members’ “meal plans” takes them off “processed foods” to eating “whole foods [such as] fresh or frozen fruits, vegetables, meats, fish.” Because of the value of calories, “you actually eat quite a bit on my diet. Some man with a body weight of 220 with a high activity level will eat about 2,800 to 3,000 See BALANCE on Page 5C
YMCA of East Tennessee
The Y is a non-profit, cause-driven organization that is for youth development, healthy living, and social responsibility. That’s because a strong community can only be achieved when we invest in our kids, our health, and our neighbors. A membership at the Y is about more than joining a gym. Our programs, services, and initiatives: enable kids to realize their potential, prepare teens for college, offer ways for families to have fun together, empower people to be healthier in spirit, mind, and body,
prepare people for employment, welcome and embrace newcomers, and help foster a nationwide service ethic. And that’s just the beginning. The YMCA of East Tennessee has been serving the Knoxville community for 160 years. With 5 locations from Halls to Farragut, no matter where you live, work, or play, you’re never far from a Y. Stop by and join a class – or better yet – join our cause. www.ymcaknoxville.org
Alan Sloan
Vicki Karas, director of Health and Well Being at Davis Family YMCA, enters some data into the club’s ActivTrax machine.
HEALTH & FITNESS
Balance From page 4C
calories a day to lose weight,” Elmore said. “Activity level is more important than age” until you become a senior citizen when “age plays a much bigger part.” Ron Garrett and wife, Sylvia, are secretary and CEO respectively, at QuickGym of West Knoxville, LLC in Farragut, out of which they also run their Herbalife Independent Distributor weight-loss management business. Ron Garrett, also a personal wellness coach, said he touts “a 15- to 30-minute walk” at least every other day and a healthy, protein-based, low calorie diet along with various shakes, drinks and supplements he sells for daily consumption. “And increase [the walk time] periodically over time.” He also warns not to over-extend the exercise expectations of those excessively overweight — perhaps walking for 10 or 15 minutes instead of 30 — “because they aren’t accustomed to it.” Garrett said one of his Herbalife “body analysis” machines, available for those using the couple’s program, “tells us the number of calories you need on a daily basis to maintain what you have. Also, it tells us the amount of protein you need on a daily basis … and what you need to do to lose weight.” Along with his products, Garrett touts “one healthy regular meal per day” As for minimum calories per day as a general rule, Garrett recommends a woman not go below 1,000 calories a day and a man not below 1,200. In terms of protein intake, Garrett said, “A lady, depending on the size, between 75 and 100 grams of protein a day, and a man maybe between 100 and 150 depending on the person. And our machine tells you that.” Dustin Verba, a personal trainer at Anytime Fitness in Farragut, also looks to identify imbalances. “A lot of people have poor posture” and “shoulder injuries and knee injuries. Those are typically caused by imbalances, meaning you have areas that are weak or neglected and it makes you more prone to injury,” Verba said. A safe weight-loss goal for someone
needing to lose 10 pounds is “realistically about a pound a week. … Sometimes people can lose more.” Verba said. However, “If you had a hundred pounds to lose and let’s say you’re eating hamburgers and pizza and donuts on a daily basis, if I give you some simple adjustments to follow and you actually stick to them, you’re probably going to lose seven to eight pounds” in the first week, Verba said. “… Partly fat, partly water.” In the first couple of weeks he recommends that you typically cut out processed foods, carbs and sugars. Verba also recommends his clients work out “three or preferably four times a week, 30 to 45 minutes” each visit. To have a shorter workout with maximum calorie-burning effect, “We raise the intensity … we do everything back-toback with very little rest. … A creative, full body workout. … We want to shoot for an elevated heart rate the whole time we’re in here.” On a treadmill, for example, “If you can carry on a conversation the intensity isn’t quite high enough,” Verba added. CrossFit of Farragut, which caters to everyday people in addition to professional athletes, also advocates “changing up your fitness routine every single day” to lose weight with a variety of cardio and strength training, Chrissy Glarrow, manager, said. “Every single day is going to be different. We program four to six weeks out.” With group workouts included and offering advice with members’ nutrition journals, “We try to keep everyone accountable,” Glarrow added. For those 50 pounds or more overweight, Glarrow said they would go through a less intense version of pull-ups, for example, yet do pull-ups so “the body is learning to do that cardiovascular exercise.” Such untrained persons with much weight to lose often “go all out” and get frustrated because they don’t know “how to scale” their workout, Glarrow added. Nutrition-wise, Glarrow recommends “whole foods, as unprocessed as we can. … Lots of vegetables, fruits, really good quality meats and nuts and seeds. … We try to stay away from all that extra sugar See BALANCE on Page 6C
FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 5C
Alan Sloan
Anytime Fitness personal trainers Dustin Verba, left, and Michael Wood look over some weight-loss literature.
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6C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
Balance From page 5C
and dairy.” Johnny Long is owner/operator of Johnny Long’s Training Academy in Hardin Valley. “You always try to cut back on the sugars and incorporate more fiber into your diet. … With those two things alone you should see some pretty good weight loss when you start working out and adding that cardio to your system,” Long said. While fruits with abundant fiber such as apples, bananas and oranges “are great,” Long added, “vegetables with the fiber, that’s better than some of the fruits because you’re trying to cut back on sugar intake.” Stay away from all white foods, the white rice, the breads, potatoes. To lose weight in a long-lasting fashion, “We don’t believe in a diet, we believe in changing the way you eat,” Long said. When people go without eating breakfast attempting to lose weight, Long said this wrong move tells the body it needs to keep recently consumed calories “stored” versus allowing it be burned up. “Nutrition and rest are 80-plus percent of your body’s ability to lose weight and get in shape,” Long added. He advocates “taking a day off one day a week … Go have some pizza … Overall, one day out of seven for this routine “is not going to tip the scale, not going to make you gain weight,” Long said. Russell Scales, a certified fitness trainer and nutrition counselor with Workout Anytime in Farragut, said, “exercise history, health history, any mobility issues, injuries” also factor into a workout plan. If in generally good health beyond being overweight, Scales recommends working out “three days a week for an hour.” Nutrition-wise, Scales stressed “whole grains and complex carbohydrates. That’s for everybody, I don’t care who you are.” “Another key in your nutrition is frequency of meals,” adding many people gain weight because they’re eating “two big nasty meals a day” and not several smaller meals. “Because they’re eating only twice a day, their metabolism is
HEALTH & FITNESS
incredibly slow … they store it all and they’re gaining weight. … Eating twice a day is terrible, even if you’re eating good stuff.” Younger men generally will receive heavier weight during resistance training. “If you’re older I’m going to lighten that and give you higher repetitions. The reason for that is at an older age your bones are less dense. Your joints are going to be a little more sensitive to that weight. Same thing for a female … generally speaking.” “My goal is not to help you lose weight and be done,” Scales added. “If you don’t create a life change that’s going to help you keep that weight off, then I’ve failed, no matter if I’ve helped you lose the weight, because you’ll just gain it right back. Andrew Henderson, owner of Fitness Together Farragut Studio, Northshore Studio and Hardin Valley Studio, advised to “strength train at least two days a week. Start easy, but continue to challenge yourself by gradually increasing resistance. The last few repetitions should be tough. “… Get you heart rate up to at least 65 percent of your maximum for at least 30 minutes a day, at least five days a week,” he added. “I recommend doing moderate cardio right after a strength workout, and doing more demanding interval training on the days in between your strength work.” To correct “a poorly balanced body” that’s “out of alignment,” which might lead to injury and slow your weight loss program,” Henderson said it’s vital to strengthen “the deep muscles of the abdominals, hips, and lower and mid back first.” Nutrition-wise, “Eat often. Make sure every meal has a balance of complex carbohydrates, healthy fats, and lean protein,” Henderson said. “Protein at dinner is easy, but many of our clients struggle with including protein and healthy fats in breakfast snacks. Greek yogurt with berries, raw almonds, natural peanut butter on apples slices and veggies with hummus are all great snacks that won’t spike your blood sugar. And don’t skip breakfast — ever.”
Alan Sloan
Joe Elmore, owner of Elite Fitness in Farragut, calls up a page featuring scores of “corrective exercises.”
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Sherrill Hills Retirement Community
Begin your retirement adventure at Sherrill Hills The eastern Tennessee greenway surrounding Sherrill Hills Retirement Community amplifies the serene atmosphere offered residents along with an array of activities and services for socialization including health and fitness programs. In the hustle and bustle of today’s world our senior citizens can easily become isolated and reclusive. This can impact on their physical and mental health. Scientific studies provide evidence that loneliness is a major risk factor for depression and can lead to dementia. Residents at Sherrill Hills are encouraged to engage with friends, peers and family. Transportation is provided for planned activities, events, medical and dental appointments, and shopping. The Freedom Dining program offers flexible din-
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HEALTH & FITNESS
Vision myths Vision can easily be taken for granted, but when a person’s sense of sight is compromised, the results can present a number of challenges and affect quality of life in some profound ways. Millions of people rely on corrective lenses to see clearly. The National Eye Institute says more than 150 million Americans use corrective eyewear, spending more than $15 billion annually on contact lenses and glasses. Those who must rely on glasses and contact lenses may wonder if there was something they could have done to protect their vision. Myths and misconceptions about vision have prevailed through generations, but many of these myths are to be taken with a grain of salt. Myth: Sitting too close to the television will hurt your eyes. Fact: Being too close to the screen will not harm your vision. In fact, it could be a coping mechanism for nearsightedness and a symptom of existing vision problems. If you find yourself sitting close to the television, speak with an eye doctor. Myth: Reading in dim light will be harmful to your vision. Fact: Good lighting can prevent eye fatigue and headaches. However, working in dim light will not harm your eyes. Myth: Eating carrots improves your vision. Fact: A healthy diet helps the body maintain its eyes. But eating an abundance of carrots will not give your eyes
superpowers. Vitamin A deficiency may lead to poor vision, but eating a lot of the vitamin by way of carrots will not enhance your vision. Myth: Using corrective lenses will make your eyes dependent on them. Fact: Eyesight naturally deteriorates as we age. Corrective lenses do not change the physiology of the eye; they just make it easier to see. Similarly, not wearing glasses if you need them will not make vision deteriorate faster. Myth: Wearing someone else’s glasses will hurt your eyes. Fact: Wearing someone else’s glasses forces your eyes to work harder, which can cause fatigue or headache. But once the glasses are taken off, your eyes will automatically readjust, leaving no permanent damage. Myth: Crossing your eyes will make them get stuck like that. Fact: Telling a joke and crossing your eyes for a few laughs will not result in them getting stuck. They will return to their normal place after you tell your latest knee-slapper. Myth: Foods and medicines will not affect vision. Fact: Using artificial sweeteners can make your eyes more sensitive to light. Also, certain medicines, like antibiotics, high blood pressure drugs, contraceptives, and diabetic medications, can make the eyes more sensitive to light. Myth: All eye professionals are medical
FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 7C
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8C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
Food From page 1C
will follow suit,” she said. Likewise, area resident Terri Davis said she tries to eat salads. During a shopping trip Friday, Jan. 16, she picked up vegetables. “Our emphasis is on veggies these days,” Davis said. To help Farragut area families eat healthier and decrease those health challenges, KCHD nutritionist Jennifer Waller recommended people balance their calories. Waller suggested using a resource, such as www.choosemyplate.gov/, or talking to one’s physician to find out how many calories one should eat each day to meet his or her goals. She also recommended enjoying one’s food but eating less. “Eating too fast or when your attention is elsewhere [like when you’re watching television] may lead to eating too many calories,” Waller said. “Pay attention to hunger and fullness
before, during and after meals.” She also recommended avoiding large portions. “Use a smaller plate, bowl and glass,” she said. “When eating out, choose a smaller size option, share a dish or take home part of your meal.” Eating more fruits, vegetables, whole grains and fat-free dairy products is another recommendation. While shopping, Ingles dietitian Leah McGrath recommended avoiding the usual myths or “sound bites” such as shopping the perimeter for healthy food. ”There are many healthy options throughout the supermarket,” McGrath said. Consumers can find consumers can find canned fruits, vegetables and beans, bags of beans, whole grain or whole wheat pasta, brown rice, frozen fruits, vegetables and nuts in the middle of the store, she added. McGrath said another myth is fresh vegetables are healthier than frozen or canned. “Canned and frozen vegeta-
bles are picked at the peak of ripeness, before they are frozen or canned, so sometimes that gives them more nutrients than fresh that have to be picked early before being transported,” she said. Waller advised people should switch to fat-free or low-fat milk, which has the same amount of calcium and other essential nutrients as whole milk but fewer calories and less saturated fat. She also recommended making half your grains whole grains by substituting a whole-grain product for a refined product, such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. She said people should cut back on foods high in solid fats, added sugars and salt; compare sodium in food by using the Nutrition Facts label and drink water instead of sugary drinks. McGrath said eating healthy does not have to be expensive. “Studies done by the USDA and other groups have found
Photos by Tammy Cheek
Above left: Terri Davis of Lenoir City said the emphasis in her home is veggies. She stops at the salad bar in a Farragut store for her purchases. Above right: Jolene Dial of Farragut said she is trying to help herself and her family get healthier with more vegetables.
Photo submitted
Fruits as part of one’s diet is one recommendation to maintain a healthy lifestyle for all ages.
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Winter superfoods Illnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets. • Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression. • Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber. Pomegranate has anti-inflammatory properties, which can help in reducing joint pain and preventing strokes. Pomegranate may also help the body fight viruses. • Cinnamon: Cinnamon has high levels of antioxi-
dants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate bloodglucose levels, which is beneficial for those with diabetes. • Prunes: Now widely referred to as “dried plums,” prunes are an important source of boron, which could prevent osteoporosis. High in antioxidants, prunes help the body fight a variety of illnesses. • Cabbage: Cabbage may be a key element in the fight against cancer. Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system. • Butternut squash: This food is packed with carotenoids, which are stellar antioxidants. The starches in this squash also have been found to have anti-inflammatory properties. • Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.
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10C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
HEALTH & FITNESS
Cholesterol and its relation to
heart disease High cholesterol levels have long been directly linked to heart disease. But as more research into cholesterol and its relation to heart disease is conducted, some doctors are shifting their views on the relationship between the two. Statistics from the American Heart Association indicate that 75 million Americans currently suffer from heart disease. And even though one-quarter of the population takes cholesterol-lowering medication and have reduced the fat content of their diets, the AHA estimates that more Americans will die of heart disease than ever before. More revelations are coming to the forefront regarding cholesterol and heart disease. New research has shown that statin drugs are ineffective at reducing mortality rates in most populations. Furthermore, according to the Framingham Heart Study, which is the longest-running and most comprehensive study on heart disease to date, it was demonstrated that cholesterol intake in the diet had no correlation with heart disease. The study found that men and women with above average cholesterol levels had nearly identical rates of heart disease compared to those with below average cholesterol rates. Another potential eye opener is that, in addition to cholesterol not affecting heart disease risk, eating high-cholesterol foods does not elevate blood-cholesterol levels as doctors once thought. Ancel Keys, who is considered the “father” of the theory that cholesterol contributes to heart disease, now says that there’s no connection between cholesterol in food and cholesterol in the blood. If not cholesterol levels and the foods one eats, what, then is responsible for
heart disease? Many medical professionals and researchers now believe the primary causes of heart disease are inflammation and oxidative stress. According to Dr. Dwight Lundell, a heart surgeon and author of the book, “The Great Cholesterol Lie,” foods like refined sugars and vegetable oils used to preserve processed foods may lead to the inflammation that ultimately causes heart disease. Inflammation is the body’s immune response to a foreign invader. Foods high in sugar and saturated fat can exacerbate inflammation. Bacteria and other unwanted substances in the body also contribute to inflammation. To combat inflammation, people can adopt a healthy eating style. Fatty fish, whole grains, leafy greens, fiber, and nuts can help reduce inflammation. Exercise also can reduce inflammation. Research from Mark Hamer, PhD, an epidemiologist at University College London, found that, regardless of BMI or weight, study participants who completed 2.5 hours of moderate exercise each week — about 20 minutes a day — lowered their markers of inflammation by at least 12 percent. When a person exercises, muscle tissue releases a protein molecule called cytokine, which likely prompts an inflammation drop. Just about any type of workout that raises heart rate is effective in helping with inflammation. The public may have been misinformed about just how vital it is to reduce cholesterol levels. Contrary to popular belief, high cholesterol may not have the same connection to heart disease as doctors once thought. In fact, inflammation may be the bigger component in heart disease risk.
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Sleep Medicine Center at Children's Hospital
Children can suffer from various sleep disorders that may include sleep apnea, insomnia, narcolepsy or other conditions. East Tennessee Children's Hospital opened its Sleep Medicine Center 12 years ago to solve these sleep problems and is exclusively the only accredited pediatric sleep center in the region. “A child’s behavior is affected by their sleep and we know that up to 25 percent of the children have a sleep problem at some
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time in their life" said Dr. Ehab Mansoor, Medical Director of Sleep Medicine.” It isn’t normal for your child to be sleepy during the day. If this happens, we need to do something about it.” He also explained that if a child is hyperactive, inattentive or has ADHD and sleep problems the conditions can be related. For more information about Children's Sleep Medicine Center, please visit www.etch.com/sleep or call 865-541- 8478.
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HEALTH & FITNESS
FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 11C
Stop colds
before they start The stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold. • Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house. • Go outdoors and get some fresh air. It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold. Don’t be afraid to go outside when the temperatures drop for fear of getting sick. Fresh air and exercise can be good for you. • Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds. • Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips. • Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares
with others. Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business. • Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection. • Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes. Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay. • Maintain your exercise routine. Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications. • Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus. • If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.
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HEALTH & FITNESS
12C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
Nutrition and aging go hand-in-hand Nutrition is important for people of all ages, but it's especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as "Baby Boomers," are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it's never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis. The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy. • Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the
physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it's important for men and women to prioritize including protein in their diets. Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients. • Don't denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grassfed cow's milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms. • Cut back on sodium intake. Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away. Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That's important to note, as excess sodium
increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person's risk of stroke, heart failure, osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodi-
um intake are so significant that it's worth making the adjustment, especially for men and women over the age of 50. No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals.
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HEALTH & FITNESS
Stay fit
P
FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 13C
rofile:
Farragut ENT & Allergy
when temperatures drop Many animals hibernate throughout the winter. Humans are afforded no such luxury. In fact, living a sedentary lifestyle during the colder months of the year can actually prove detrimental to human health. Exercise is beneficial any time of the year, but it can be especially so during the winter months when colder temperatures force many people inside, where they live more sedentary lifestyles than they do during the rest of the year. Adapting your exercise habits in the winter can help you make it through the colder months in great shape. There is no reason to stop exercising when the temperature drops. The American Heart Association says working out in the cold weather has distinct advantages over working out in hot and humid conditions. When the weather is cold, you may be able to work out longer and harder because the heat won’t zap your energy levels, and exercising outdoors in the winter is a great way to get small doses of sunlight that can improve mood and help your body produce more vitamin D. The Centers for Disease Control and Prevention says exercise can help boost
your immune system, which can help you fight colds and flu symptoms. Just a few minutes of exercise each day can help prevent simple viral and bacterial infections as well. Working out in the winter may help you burn more calories than in warmer seasons. Research published in Medicine & Science in Sports & Exercise found that race times are faster in cold weather than in warmer temperatures. Quicker runs or walks can burn more calories. If exercising outdoors is too uncomfortable, break up your routine into smaller, more manageable sessions. Aim for 10 minute sessions several times per day. This quickly can add up to the 30 minutes of daily recommended exercise. Dress in layers so you can feel comfortable, adjusting your clothing as necessary. You don’t want to be freezing, but you don’t want to wear so many clothes that you start sweating and risk hypothermia. Consider less traditional exercises when winter sets in. These include shoveling snow, sledding, skating, skiing, and snowshoeing.
Dr. Leonard W. Brown, F.A.C.S.
Karen Rutherford, M.S., CCC-A
Dr. Mark T. Gurley
Lee Cottrell, AuD. CCC-A
Dr. Clyde C. Mathison
Dr. William H. Merwin, F.A.C.S.
Sarah Post, AuD. CCC-A
Lonny D. Huston, FNP
Farragut Hearing Aids & Audiology is a full service hearing practice based in Farragut, TN with office locations in Dowell Springs, Newport, Sevierville, and Sweetwater. Farragut Hearing Aids & Audiology is Knoxville’s only medical facility providing Lyric, the world’s first and only extended wear hearing aid, which can be worn 24 hours a day for months at a time. In partnership with Farragut ENT & Allergy, it is the only physician-directed hearing center located in Farragut. With access to all major hearing aid manufacturers through the Elite Hearing Network, Farragut Hearing Aids & Audiology can find the solution that is right
for each individual. The staff at Farragut Hearing Aids & Audiology consist of both Audiologists and Medical Doctors to define the appropriate care plan just for you. Hearing loss is among the most common health problems in America today, particularly among seniors. With proper hearing healthcare, hearing loss does not have to affect your quality of life. Hearing technology has advanced by leaps and bounds in recent years, and some of the benefits of hearing healthcare can include: better hearing, lower stress, improved productivity and enhanced communication and relationships.
Does walking cause lower leg pain that is relieved when you rest? If so, this research study designed to relieve lower leg pain will be of interest to you Call Toll Free for a trial site near you.
877-997-8839 www.clinicaltrialspotlight.com
14C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
HEALTH & FITNESS
Make morning workouts work for you Find time to exercise by skipping the snooze button Many men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours. Early morning workouts have their ups and downs. Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout. Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly. • Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. But if you aren’t sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning. • Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it’s ready for exercise.
• Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone. • Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morning encounter with regard to eating before their workouts is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied Physiology found that eating a meal 45 minutes before a moderateintensity workout enhances exercise capability. But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal. Eating healthy before exercise, and giving your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise. Many adults find that mornings are the only times they can consistently exercise. Adjusting to such a routine can be difficult, but there are some ways to make that adjustment easier.
Can Diabetes Affect My Eyesight? Southeastern Retina Associates
Tod A. McMillan, MD One way diabetes can cause vision loss is through fluid buildup in the retina. The retina helps transform light entering the eye into a clear picture seen in the brain. Fluid buildup in the retina causes gradual and painless vision loss. At least 30% of patients with diabetes for more than 20 years have some fluid buildup in the retina. Good blood sugar control can help delay the onset of fluid buildup in the retina. When this fluid buildup develops, treatment can halt the progression of the disease in most patients and dramatically improve vision in around 40% of patients. The Diabetic Retinopathy Clinical Research Network (DRCR) is the nation’s leading diabetic research program and coordinates the efforts of over 110 diabetic retinal disease centers in the U.S. Southeastern Retina Associates is East Tennessee's only DRCR center and has been nationally recognized by the DRCR for excellence in their diabetic retinopathy research efforts.
Wa t c h f o r t h e A S K t h e D O C u p c o m i n g m o n t h l y c o l u m n s p o n s o re d b y
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HEALTH & FITNESS
FARRAGUTPRESS THURSDAY, JANUARY 22, 2015 • 15C
16C • FARRAGUTPRESS THURSDAY, JANUARY 22, 2015
HEALTH & FITNESS