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1HEALTH & LEISURE PROCESS

Health & Leisure A special section of The Brunswick News

FEBRUARY 28, 2013

2HEALTH & LEISURE PROCESS

2 The Brunswick News / Thursday, February 28, 2013

Health & Leisure A special section of The Brunswick News

what’s inside

President and Editor C.H. Leavy, IV

Smoking cessation classes can aid overall health, Page 4.

Vice President W. Ron Maulden Managing Editor Kerry Klumpe Director of Advertising Health Slapikas Director of Circulation Frank Lane Local News Editor Hank Rowland

Running, jogging is a great way to get into shape, Page 10.

Sports Editor Dave Jordan Layout and Design Donte Nunnally Reporters Brittany Tate Sarah Lundgren Photographers Bobby Haven Nick Nichols

Health & Leisure A SPECIAL SECTION

OF THE BRUNSWICK

Fitness instructors offer ways to start exercise regimens, Page 8.

NEWS

Favorite recipes can be tweaked to be healthier, Page 5. FEBRUARY 28, 2013

Our address 3011 Altama Avenue, Brunswick GA 31520 Phone: (912) 265-8320 Fax: (912) 264-4973 Web: www.TheBrunswickNews.com

3HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 3

0ARKWOOD$RIVEs"RUNSWICK GA 31520   sSGHSORGORTHOSPINE Imagine the pain is gone. Imagine your strength is back. Imagine doing what you love doing. The Southeast Georgia Health System Orthopaedic & Spine Center is here to make it happen. Offering a full spectrum of care, from surgery to rehabilitation, we’re the area’s only facility with board-certified surgeons who are experienced in MAKOplastyŽ. This innovative partial knee resurfacing promotes relief from pain and a rapid recovery. Looking for a way back to the life you love? Ask your doctor about us. For more information, call 912-466-2323 or visit sghs.org/orthospine.

reach run twist pull stret bend swing walk push play jump live again throw reach

Š 2013 SGHS

Southeast Georgia Health System is a tobacco-free organization.

2/2013

4HEALTH & LEISURE PROCESS

4 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

Smoking cessation classes make quitting much easier The Brunswick News

Smoking can be a hard habit to break, especially if you have been smoking for several years or have fallen into a routine of smoking at least two packs of cigarettes a day. Billy W. Carr III, a certified strength and conditional specialist and coordinator of the Southeast Georgia Health System Health Promotion, 2415 Parkwood Drive in Brunswick, says each year hundreds of thousands of people die from smoking-related diseases, making it the leading cause of preventable death. In fact, the Centers for Disease Control and Prevention found smoking harms nearly every organ of the body and accounts for an estimated 443,000 deaths — nearly one in every five deaths or 90 percent of all

lung cancer deaths in men and 80 percent of all lung cancer deaths in women — each year in the U.S. It also found that more deaths are caused each year by tobacco use than by all deaths from human immunodeficiency virus (HIV), illegal drug use, alcohol use, motor vehicle injuries, suicides, and murders combined. Luckily, there are smoking cessation classes available to help you kick the habit once and for all. These classes focus on deterring the development of an addiction, helping wean those who are addicted off of tobacco use in order to decrease the number of deaths attributed to smoking and to put people on the right track to a healthy lifestyle. “Smoking cessation classes facilitate a lifestyle change that teaches individuals how to unlearn the habit of smoking,” Carr

Nick Nichols/The Brunswick News

Bill W. Carr III, a certified strength and conditional specialist and coordinator of the Southeast Georgia Health System Health Promotion, 2415 Parkwood Drive in Brunswick, says each year hundreds of thousands of people die from smoking-related diseases, making it the leading cause of preventable death.

said. “Some techniques can be as simple as cleaning out one’s car or laundering clothing of smoke smells, which can trigger the desire to smoke.” Carr says sessions can be as open or as private as you want. “We encourage individuals to work on the process and problems of quitting smoking in individual and group settings. Group interaction is a critical part of learning to quit smoking,” he said. Carr says you should contact your local health department to make sure cessation classes are offered. “The Health System classes are limited

learn more

By BRITTANY TATE

to Health System team members and family members. Classes are on-going; frequency varies based on participants. (However) Glynn County Health Department often offers smoking cessation classes to the community,” he said. Carr believes setting an example of healthy living is important in the fight against smoking, and it’s a fight the Health System is hoping others will join. • Reporter Brittany Tate writes about lifestyle topics. Contact her at btate@ thebrunswicknews.com, on Facebook or at 265-8320, ext. 317.

The Glynn County Health Department, 2747 Fourth St., Brunswick, holds free monthly Freshstart smoking cessation classes from noon to 1 p.m. Each monthly session consists of four, one-hour classes and they cover topics including stress managment, the benefits of quitting smoking, methods of quitting smoking, and avoiding a return to smoking. Space is limited and registration is required. For more information or to register, call 279-3350. The next four classes will be held on March 5, 7, 12 and 14.

5HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 5

Health & Leisure Stock your pantry with these healthy food

When many people think of a healthy diet, a lack of flavor is often one of the first things to come to mind. That’s a common misconception, as a diet that’s healthy and full of nutrients can simultaneously be flavorful. In fact, it’s easy to enjoy many of your favorite dishes in a way that makes them much healthier. Oftentimes, a few minor alterations to a recipe is all it takes to turn the dish from high-risk to healthy. Trim the fat No one wants to eat fat, but fat isn’t entirely bad for you. Fat can help your body absorb vitamins A, D, E and K, and replacing fat with something like carbohydrates decreases how much these valuable vitamins are absorbed. In addition, dietary fat releases chemicals in the brain that make you feel full, reducing the likelihood that you will overeat. Those are just a few of the benefits of dietary fat, which is an essential element of a healthy diet. But overconsumption of dietary fat can be dangerous, and many people simply need to trim some fat from their diets. One way to do that is to reduce how much butter, shortening or oil you use when cooking. For some recipes, you may be able to cut suggested portions of such ingredients by half without replacing them; however, for others, especially those for baked goods, these items may have to be replaced. In the case of the latter, find a suggested alternative to high-fat items, and only use half of the high-fat item listed in the original recipe. Chances are you won’t taste the difference, but your body will be better for it. Substitute healthier fare Substituting items is another way to turn

a favorite dish into a healthier dish without altering the flavor dramatically, if at all. For example, instead of cooking with enriched pasta, purchase whole-wheat or whole-grain pastas, which are higher in fiber and lower in calories. If a recipe calls for using milk, choose fat-free milk instead of whole milk. Doing so reduces your fat intake by nearly 8 grams per cup. Recipes can even be made healthier by simply cutting back on the main dish and adding more vegetables. Instead of using the recommended amount of meat or chicken, scale back and make up for it with additional vegetables, which reduces your caloric and fat intake while adding more vitamins and minerals to your diet. Change your methods Certain cooking techniques are healthier than others. Frying foods or cooking with fat, oil or salt is not the healthiest way to prepare a meal. Some of your favorite dishes that call for frying or cooking in oil can be just as flavorful if you opt for healthier methods like braising, broiling, grilling, or steaming. When recipes call for basting foods in oil or drippings, forgo these unhealthy options and baste foods in vegetable juice or fat-free broth instead. What you use to cook can also be healthy or unhealthy. Nonstick cookware won’t require you to use oil or butter to keep foods from sticking to the pan. This reduces the amount of fat and calories you will consume, and you likely won’t notice a difference with regards to flavor. Men and women who enjoy food and cooking their own meals can take several steps to make those meals healthier without sacrificing flavor.

Although they tend to be high in fat, much of the fat content is unsaturated fat that is rich in omega acids necessary for cardiovascular and neurological health. Nuts can be sprinkled on salads or served with cheeses to make meals more satisfying. Vegetables Whether fresh or frozen, vegetables are a must-have staple. Vegetables are ripe with vitamins and minerals, and pack a lot of punch with very low calories and fat. People need not worry about filling up on vegetables, and they’re one of the snacks that can be eaten in abundance without worry of racking up a lot of calories. Lean protein sources Fish, poultry and lean cuts of meat are often the basis for meals. They can be kept and enjoyed in moderation. Rich cuts of pork and beef may be flavorful but are high in saturated fats. Lemons or lemon juice Rather than seasoning foods with salt and butter, lemon juice is a tasty flavoring that lends itself well to many types of foods. Lemons and limes contain limonene, furocoumarins and vitamin C, all of which help reduce your risk of cancer.

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Golden Isles YMCA 144 Scranton Connector Brunswick, GA 31520 912.265.4100 Ymcaofcoastalga.org

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Make favorite recipes healthier

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Using nonstick cookware when preparing your favorite meals can reduce reliance on oil or butter, cutting fat and calories from your diet.

When hunger pangs arrive and you head to the kitchen to prepare a meal or a snack, it helps to have healthy foods on hand so that you can fill up without filling out your clothes. Sugary or fattening foods may be popular snacks, but consuming too many of these items can cause health problems, including weight gain, that could last for years. Although health experts tout certain “super foods” that are essential for the body, there are run-of-the-mill foods that are far less glamorous but pack their own healthy punch and are much more readily available. When making your next shopping list, be sure to add these items. Low-fat yogurt Yogurt can be enjoyed as a snack any time of the day. Rich in calcium and healthy probiotics, yogurt can even replace certain ingredients in recipes, including creams and sour cream. As a dessert, yogurt is a better option than more fattening puddings or ice cream. Thicker varieties of yogurt can help you feel fuller, longer. Unsalted nuts An excellent proteinrich snack, nuts can be the go-to food when you need a nutritional pick-me-up.

*Bring this ad to the Golden Isles Y to receive a one week trial membership

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6HEALTH & LEISURE PROCESS

6 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

Loose weight

after 50 through simple steps Losing some weight is a goal for many people regardless of age. While youngsters and young adults might be able to get away with a few extra pounds without suffering any significant consequences, older adults carrying some extra weight might be putting their overall health at considerable risk. Shedding weight after the age of 50 is not always easy. As a person ages, muscle mass tends to dwindle while body fat has a tendency to increase. Since fat burns fewer calories than muscle, weight gain as a person ages is bound to happen. But that doesn’t mean such weight gain is inevitable. In fact, men and women willing to make certain changes with regard to diet and exercise can shed pounds after 50 while preventing future weight gain. Diet Men and women need fewer calories as

they age. For example, men and women in their 40s may need as many as 200 calories more per day than they will when they reach their 50s. Counting calories might seem difficult, so men and women in their 50s and older who don’t think they can count calories can try to eat more low-calorie foods like fruits, vegetables and whole grains. Consuming fewer calories often requires changing dietary habits, not only with regard to what you’re eating but also how you’re eating and even how you shop for food. Men and women used to dining out for lunch every day can start bringing their own lunches so they can gain greater control of their daily caloric intake. For those who find they’re frequently too exhausted to cook each night, they can prepare meals in advance to have healthy, homemade meals waiting instead of always ordering takeout

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Muscle-strengthening activities, can help men and women over 50 lose weight and keep the weight off.

or delivery. When shopping for food, people should avoid doing so on an empty stomach so they’re less inclined to buy unhealthy snacks. Exercise Exercise is another essential component to shedding pounds after 50, though men and women over 50 should always consult a physician before they begin a new exercise regimen. The Centers for Disease Control and Prevention points out that regular exercise can help older men and women prevent the onset of a host of ailments, including heart disease and diabetes. In addition, the CDC notes that regular physical activity as one ages helps muscles grow stronger, which increases the chances that an individual will be able to perform necessary daily activities without the assistance of others. Maintaining that independence into older adulthood is a goal for many men and women, and it’s a goal that’s far more realistic for men and women who exercise than it is for those who don’t. When coupled with a healthy, low-calorie diet, routine exercise can help men and women over 50 shed extra weight and keep the weight off once it’s gone. According to the CDC, older adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as brisk walking, every week and muscle-strengthening activities on 2 more days a week. These muscle-strengthening activities should work all the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Muscle-strengthening

activities include lifting weights, working out with resistance bands, exercise such as push-ups and sit-ups that use body weight for resistance, and yoga. Even gardening that involves digging and shoveling can be considered a muscle-strengthening activity. Weight gain is often an expected side effect of aging. But men and women don’t have to gain weight as they get older. Some simple dietary changes and a commitment to routine exercise is all it takes to shed weight after 50 and keep that weight off once it’s gone.

7HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 7 Does it Feel Like a Toothache in Your Leg or Thigh? Do You Have Hip Pain? Are You As Stiff As a Board When You Try to Get Up From a Chair? Have You Run Out of Hope?

How 5 Lies About LOW BACK PAIN Will Keep You Hurting, Frustrated & Exhausted...Forever! NEW Scientific Breakthroughs Make Short Work of Low Back Pain... Just What Big Medical Centers and High Priced Clinics Are PRAYING You Never Figure Out On Your Own! If you’ve got any kind of back, hip or leg pain, your worries may be over in just a few minutes. At Healthsource™ we have discovered what may be the best healing secrets for “bad backsâ€? – EVER! We would be stupid to make such a claim if we couldn’t back it up. We hate empty promises, and we also hate the lies most folks have been told about their backs. That’s why it’s important we expose these MYTHS about back pain. MYTH #1: Sciatica (pain down your leg) is always caused by herniated disc! A hidden little muscle crosses the No way ... even though most doctors will sell you a $3,000 MRI at the first sign of leg pain. But they don’t tell you about a 5-inch nerve and pinches it here, but... muscle in the hip that can squeeze the sciatic nerve. And it feels EXACTLY like you’ve got the worst slipped disc on earth. It’s a major discovery and... The good news is that it can be easy and inexpensive to correct! How? Just keep reading! But first, here’s a ...the PAIN picture to show you where the pain comes from: shoots down your leg!!!

MYTH #2: Stiffness from ARTHRITIS means you’re getting old ...

SCIENTIFIC BREAKTHROUGH: and it must be the reason for all your pain and stiffness! Not true, because thousands of folks with arthritis in their backs have A hidden muscle may be causing your SCIATICA! absolutely NO PAIN! Then why do YOU feel like your back will snap if you bend forward or twist too fast? Because the truth is:

STIFFNESS may be caused by a hidden, even more dangerous problem than arthritis, and it can lead to a hip replacement!

You see, most folks believe that something mysterious (like maybe an “arthritis fairy�?) waved a wand over them, and they’re cursed... doomed to suffer forever. But did you know that many arthritis problems are CAUSED by a combination of unseen imbalances in the spine and surrounding muscles? It’s the most common cause of hip replacements but not that hard to correct if we catch it in time. It’s like the tires on your car... If the alignment is off just a teeny-weeny bit, at first you don’t notice, but over a few thousand miles you start to see signs of wear... that is, if you’re lucky enough to catch it before a flat on the freeway ruins your day. In your spine, you’re lucky if you catch untreated imbalances before they ruin your spine! How to fix them? Just look at myth #3. MYTH #3: Your Back is “Out�! “My major complaint was low back pain. I tried exercise and Sure, that’s exactly how it feels. But old-fashioned chiropractors (the ones who only “crack your back) really thought the spine stretching that didn’t help. What did help me was HealthSource worked this way. Now we know better. New research provides a whole new arsenal of tools –– not just a “crack.� Chiropractic and Progressive Rehab. They adjusted my back and allowed the muscles to strengthen my back. I had difficulty You see, there are 7 different reasons for that painful locked up and stuck feeling that causes so much misery: working and recreational activities. I feel much better and sLOW GRADESPASM sPELVISTORQUEANDTENSION function better. I would highly recommend HealthSource.� sIMBALANCEOFHIPS sFALLENORDROPPEDARCHES Tom O. sSTIFFVERTEBRALJOINT sADHESIONSINLEGMUSCLE sPINCHEDNERVE It’s NOT just your spine, and it’s NOT just your muscles. As a matter of fact, if one of the major muscles that stabilize the spine is partly spasmed, a “2nd stringer� will have to carry the load. But this is a serious problem ... It’s like having your plumber doing all the dangerous electrical work! Sure, he may get it done, and it may work at first, but how long until there’s a fire? Or your back locks up? Which leads me to our next myth: MYTH #4: “It’s Only a Muscle!�

MYTH #4: “It’s Only a Muscle!â€? Boy, it's scary how many people think muscle problems are no big deal. Unfortunately, tight, bound-up and Boy, it’s scary how many people think muscle problems are no big deal. Unfortunately, tight, bound-up and spasmed or spasmed tight or tight muscles can wear out joints faster than you can say, muscles can wear out joints faster than you can say, “Charley Horse!â€? "Charley Horse!" *That's why it's important to examine spine had AT THE SAME *That’s why it’s important to examine the spine AT THE SAME TIME as the muscles that control it. It’s also why the we’ve TIME as the muscles that control it. It's also why we've had such outrageous success with even the worst backs at HealthSource™. Because we such deal outrageous with BOTH the spine and muscles at at success with even the worst backs HealthSource™. Because deal withthe BOTH the spine and the same time. We have spine experts (chiropractors) and muscle experts (therapists) and together theywedeliver absolute muscles at the same time. We have spine experts best way to help “bad backsâ€? –EVER!! This ties in to Myth #5 and the diagram: (chiropractors) and muscle experts (therapists) and together they deliver the absolute best way to help "bad backs"

MYTH #5: “MUSCLE RELAXANTS� –EVER!! This ties in to Myth #5 and the diagram: will help your muscles heal! Good grief, NO! Your muscles tighten up for a reason, and A knot MYTH #5: “MUSCLE RELAXANTS� sitting in a muscle relaxants are like turning back the clock on a time-bomb... you know it’s still will going help to your muscles heal!muscle Good grief, NO! Your muscles above up for a reason, and muscle relaxants are like turning the beltline blow up! Sure, you may feel better now, but you’ll pay later and pay “in spades�! tighten back the clock on a time-bomb... here... you know it's still going to So don’t fall for these lies about your low back. They’ll keep you hurting, frustrated blow up! Sure, you may feel better now, but you'll pay later and pay "in spades�! and exhausted...forever! Wouldn’t you rather: s4URNOVERINBEDWITHOUTPAINWAKINGYOUUP s'ETUPINTHEMORNINGWITHOUTBEINGASSTIFFASABOARD s"EABLETOSTANDFORASLONGASYOUWANTWITHOUTSITTINGDOWNFORRELIEF s,EANFORWARDOVERTHESINKWITHOUTTHAThSTABBINGvINYOURBACKORLEG Then fill out my FREE coupon NOW!

... shoots So don't fall for these lies about your low back. nasty PAIN They'll keep you hurting, frustrated and exhausted...forever! into your

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Lean forward over the and Progressive Rehab.� - Johnny T. sink without that “stabbing� in your back or leg?

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A knot sitting in a muscle above the beltline here...

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Does Your Back Seem “Too Oldâ€? for Your Own Body? Not everyone qualifies for treatment, so help us see if you do. If you check off even one box, drop what you’re doing and call HealthSource™ NOW. And bring this coupon when you come in for your 19-point “Back Pain Track Down Exam.â€? Now check off what describes you: Tension...always tight across the beltline BENT...crooked off to one side and can’t stand up straight if your life depended on it Trigger Point...zinging pain to butt-cheek Stiff as a board...creak and groan when you first get out of bed in the morning Traitor...can't trust your back and what it’s going to do...or when! Vice-like...constantly locked down tight! Shooting...vicious but short-lived Lumbago...hard to pin it down...just seems to hurt all the time, but it’s hard to say where One-sided...right at that "boneâ€? on one side Jack Hammer...pounding off and on like a heartbeat or a toothache in your back Aching from 1-5 years Chronic pain for over 5 years

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8HEALTH & LEISURE PROCESS

8 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

Try new fitness techniques for re-energized routine By SARAH LUNDGREN The Brunswick News

For many Golden Isles residents, New Year’s resolutions to get into shape are waning – or never even got off the ground. However, area fitness gurus say there’s plenty of ways to pump up old routines or kick-start new ones. At CrossFit Grit, owner and head trainer Todd Thompson says grab a friend and get started. “The best way to start a fitness program is with a friend. Accountability is the key to staying on task and following through with anything in life,� he said. “When you are held to a higher standard, you perform much better.� Surrounding oneself with a community of like-minded and hardworking people will help keep the routine going, Thompson

says, but don’t make comparisons constantly. “Start out slow in the beginning and do not try to compare yourself or your fitness level with those around you. This journey starts with the battle between you and yourself, but it is the people that surround you that will have the largest effect on you in the end,� he said. Accountability to a reasonable routine is essential. Nicole Spencer, owner of Best Body Bootcamps and Personal Fitness in Brunswick, says that realistic goals will help a person maintain their new workout plan. “Find ways to exercise that don’t require tremendous time commitments. You can get an ideal workout done in 15-30 minutes given the appropriate type of exercise and intensity,� she said.

CLASS TIMES CrossFit Saint SimonsSPECIALIZESINTRAINING Monday - Friday PEOPLEWHOWANTTOLIVELIFETOITSFULLEST/UR PM lTNESSPROGRAMISBASEDONGETTINGBETTERATTHE AM AM PM FUNCTIONALMOVEMENTSOFEVERYDAYLIFE7E AM INCORPORATEEXERCISESUSINGBODYWEIGHT NOON 4UES4HURS) RESISTANCE WEIGHTTRAININGANDGYMNASTICS 'ETTINGRESULTSSAFELYISOURFOCUS7EHAVE SaturdayAM DIFFERENTPROGRAMSFORAVARIETYOFDIFFERENTCLIENTS Sunday 4pm 3OWHETHERYOUAREANOLDERINDIVIDUALLOOKING TOREGAINCONlDENCEINYOURMOBILITY ANATHLETE LOOKINGTOIMPROVEYOURSPEEDANDSTRENGTH OR JUSTAKIDFROMTOJUSTLOOKINGTOHAVEFUN ANDENJOYLIFE#ROSS&IT3AINT3IMONSHASWHAT YOUARELOOKINGFOR

WWWCROSSlTSSICOMsCROSSlTSSI MECOMs  

Nick Nichols/The Brunswick News

Todd Thompson, owner of CrossFit Grit, says that training with a friend can be a key to success.

Both Spencer and Thompson suggest hiring a coach or trainer with a proven record of success or joining a program at a gym. Fitness professionals design programs that help make goals attainable, but also help create consistency in your routine. Thompson adds that being accountable to a trainer or oneself means being honest with your limitations, including health concerns or physical difficulties.

“Be honest with your trainer and know in your heart that it did not take two weeks to get where you are and it will take more than two weeks to get better. Take it one day at a time and rest is key,â€? he said. • Reporter Sarah Lundgren writes about education and other local topics. Contact her at slundgren@thebrunswick news.com, on Facebook or at 265-8320, ext. 322.

Learn More

Here are some of Spencer’s S.M.A.R.T. fitness goals:

1 2 3 4 5

SPECIFIC - Saying your goal is to “lose weight� is virtually meaningless. Decide exactly how much weight you want to lose and how you will accomplish it. MEASURABLE - Set goals that can be tracked. Getting a coach to track your body measurements and composition is a great way to keep you motivated and on track. ATTAINABLE - Many people have a lot of weight to lose, and most of them wanted to lose it yesterday. Don’t set yourself up for failure by setting a goal you can’t achieve, such as losing 50 pounds in two months. RELEVANT - Set goals that are important to you for personal reasons. Don’t do something because everyone else is doing it. Don’t try to be something you’re not. If you hate waking up early, chances are that you’ll never become the 5 a.m. workout guru you wish you could be! TIMELY - Give yourself deadlines and hold yourself to them. The motivation to stick to the plan comes from within, Spencer says, but don’t overwhelm yourself. She suggests aiming to eat well 80 percent of the time and to give yourself the other 20 percent to be a bit more relaxed.

9HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 9

Health & Leisure

Vitamins

may aid sleeplessness

Millions of people around the world battle insomnia. Sleeplessness may be a byproduct of different conditions, and treatment may depend on the underlying cause of the insomnia. Many people find using all-natural supplement therapy is enough to ward off sleeplessness. Insomnia is more prevalent among elderly individuals and women. Elderly people are more likely than younger ones to have medical conditions that may cause pain at night or to take medication that can interfere with a good night’s rest. Some research suggests that men lose about 80 percent of their deep sleep between the ages of 16 and 50. For women, hormonal events often trigger sleeplessness. These can include menstruation, pregnancy and menopause. Individuals who are over the age of 50 may be more prone to anxiety, grief and depression which can cause sleeplessness. Although there are many different medications, be it prescription medications or over-the-counter drugs, to alleviate symptoms of sleeplessness, some people prefer to not take these medications due to the risk of dependency or the side effects associated with them. Hypnotics, which include the brand name Ambien, have been linked to morning drowsiness and even temporary amnesia, where individuals walk around, drive or even cook while under the medication and are unaware of what they are doing. Those who are looking for more natural approaches can use the following vitamins

and minerals in conjunction with good sleep hygiene. Calcium and magnesium combination Calcium and magnesium have been shown to relax the central nervous system, helping the body drift into sleep. According to Dr. William Sears, calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. It is important to note that a balanced ratio of calcium to magnesium helps calcium work properly. It is recommended to take 500 mg of calcium and 250 mg of magnesium once per day, later in the evening. This can be done after dinner or a few hours before going to bed for best results. Vitamin B6 Vitamin B6, also known as pyridoxine, is a water-soluble vitamin required for the synthesis of the neurotransmitters serotonin and norepinephrine. It also helps with myelin formation. Those who are deficient in B6 find the peripheral nerves, skin, mucous membranes and the central nervous system can be affected. Taking 50 mg of vitamin B6 daily can help in the production of serotonin and promote sleep. It is believed to work well for people who struggle to stay asleep through the night. Vitamin B12 and vitamin B5 combination Taking 25 milligrams of B12, especially when supplemented with vitamin B5 (pantothenic acid), can be a successful sleeplessness remedy. Vitamin B12 deficiency is quite common and is a factor for many patients who suffer from insomnia, especially seniors. Vitamin B5 may also relieve stress. 5-HTP Serotonin is a key neurotransmitter involved in sleep and mood, and 5-HTP, or 5-hydroxytroptophan, is a precursor to serotonin. In several double-blind clinical studies, 5-HTP decreased the time required to get to sleep and to decrease the number of awakenings, according to HolisticOnline. It is recommended to take 100 to 300 mg, around 45 minutes before retiring for bed. Melatonin Although melatonin is the go-to supplement for sleeplessness because of its direct relationship with sleep onset and circadian rhythm in the body, some research indicates that melatonin supplementation may only be effective for those who are deficient in this hormone. However,

Sleeplessness is something that can cause anything from mere annoyance to a longterm health problem. Older adults who are more prone to insomnia can consider a number of natural remedies to help get a better night’s rest.

it may be effective for the elderly person who naturally produces less melatonin as he or she ages. A report titled, “Melatonin in elderly patients with insomnia: A systematic review,” found there is sufficient evidence

that low doses of melatonin improve initial sleep quality in selected elderly insomniacs. Melatonin doses ranged from 0.5 mg to 6 mg, and most participants took a single dose 30 to 120 minutes before bedtime.

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10HEALTH & LEISURE PROCESS

10 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

Running, jogging a great way to start training fast By DAVE JORDAN

The Brunswick News

For people looking to get in shape, there is at least one reasonable method that doesn’t require an investment in fancy fitness machinery nor a membership to the local health club. Running, or jogging, is one of the better ways to work yourself into shape, and it is a workout that can be started almost immediately. Certified running coach Rogelio Quintanar offered several tips to those looking to begin a running program. Like with anything health-related, Quintanar recommended an initial visit with your health care professional. Following that, only your dedication to your program is the limit. “For anyone thinking about making the transition into running, either for the first

time or coming back from a long layoff from the sport, I always recommend they first meet with their doctor and have a physical,” said Quintanar, a St. Simons Island resident who is certified through the Road Runners Club of America and is also an ultramarathoner who runs 50- and 100mile races. “This will ensure there aren’t any existing health issues that need to be addressed first, and it will give you a base line of your current fitness level. “Once you have the green light to start, the next thing to do is develop a training plan. The Internet is a great resource but I would stick with reputable sites like www. runnersworld.com and www.competitor. com. Developing a plan will help keep you focused on your goals and increase the likelihood of success.” As for the respective plan a new runner devises, Quintanar said each runner should

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Rogelio Quintanar stands at the St. Simons Elementary School running track.

first ask himself a few questions. “ First, what’s my motivation? What is it that I want to achieve? This will help to determine how much you should be running. Second, what’s my ability? Different fitness levels will impact how much someone can run in the beginning and doing too much too soon could lead to injury. Third, what are your life constraints? Taking on any new activity requires a holistic approach since all of us have many different responsibilities — daily activities, our jobs and our families. By considering them before you start, you can schedule your running so it compliments your life and doesn’t become its own obstacle. “Fourth, it’s very important to identify mini goals as part of your plan. If your goal is to run your first race and it’s eight weeks out, set different training goals for the week. This will help keep your training exciting and fun.” Quintanar said, like with any new endeavor, there are pitfalls. There are definite “do’s and don’ts.” “Do set realistic goals. If you’ve never run before and you would like to run your first marathon in eight weeks, that may not be very realistic. Running, by nature, can be a solitary experience, but I encourage first time and experienced runners to run with other people. Here, in the Golden Isles we have groups like the Golden Isles Track Club and the Golden Isles Triathlon Club that have organized runs and welcome runners to join them. “Do listen to your body and let it recover. Our bodies are great communicators and

will tell us if we’re overdoing it or if something isn’t working. All runners of differing levels need to let their bodies recover from training, and you will be a more efficient runner if you incorporate rest into your plan. “Don’t do what other runners are doing just because they say it works for them. Each of us has our own running identity and what works for me may not work for you. Don’t be afraid to run fast. Incorporate speed training into your plan. It will make you a more efficient runner and burns more calories.” Running in the proper shoes is paramount, also, said Quintanar, and every foot is different, so do your research and invest in the proper type of shoe. He also recommended buying reflective gear so as to always be seen by motorists in the early morning or evening. Finally, a stopwatch to keep track of your time and distance is also a must, he said. “Have fun,” Quintanar said of the one thing to not forget. “Anyone making the choice to start running is also making a commitment to their well-being and self-improvement. Whether you’re making the transition from the couch to your first 5-kilometer or planning on running your 10th marathon, running can bring a lot of benefit to your mind, body and soul, and you should enjoy the journey.” • Sports Editor Dave Jordan writes about local sports. Contact him at djordan@ thebrunswicknews.com, on Facebook or at 265-8320, ext. 319.

11HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 11

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12HEALTH & LEISURE PROCESS

12 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

s e u q i n h Tec T

p l e h n a c n r a e l n childre o swim t

eaching a child to swim can enable him or her to enjoy a life filled with fun in and around the water. It is also one of the ways to prevent waterrelated injuries or death. Water safety is nothing to take lightly. The Centers for Disease Control and Prevention note that in 2007 there were 3,443 fatal unintentional drownings in the United

States, averaging 10 deaths per day. An additional 496 people died from drowning and other causes in boating-related incidents. Also, more than one in five fatal drowning victims are children ages 14 and younger. Although teaching a child to swim does not negate the necessity to carefully watch young children whenever they are around

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Lifeguard Jackie Mugavin gives Julian Restrepo a high-five after he demonstrated his floating ability while his mother, Summer Restrepo, holds him at the Neptune Park pool.

water, it does offer a measure of safety. A boy or girl who knows how to swim may be able to prevent an injury or get out of harm’s way better than one who is floundering in the water. In fact, the CDC recommends it as one method of preventing water-related injuries. Teaching kids to swim requires some patience and general knowledge of swimming techniques. Parents or caregivers unsure about their teaching abilities can enroll their children in swimming courses offered in their towns and cities. Adults choosing to teach swimming on their own can try these techniques: Start with teaching the child to blow bubbles out of his mouth and nose This teaches the youngster how to prevent water from being inhaled. With only his or her mouth and nose under the water, the child can blow out and create bubbles. Once this technique is mastered, he or she may be less frightened about water going up the nose. Have the child hold onto the side of the pool or a floatation device if out on a lake or in the ocean The child should extend his or her legs outward and practice floating and kicking. Begin by kicking any which way, eventually evolving to a control kick once he or she is more comfortable. The next step is to practice a few strokes A breast stroke may offer more propulsion and buoyancy than a simple doggy paddle. Have the child stand in the

,water and practice pushing water out of the way in the desired stroke. Then he or she can practice doing it while floating with an adult providing some added support under the belly. With time he can learn to float and stroke at the same time. Once the separate elements are mastered, it’s time to put them all together He can choose to simply launch off of the pool bottom or kick off of the side. It’s important to stress that the kicking motion is like the accelerator of the car; it will keep him moving and also keep him afloat. Swim strokes will simply steer him and provide propulsion assistance. Knowing that each motion has its own importance will help the child remember that all are needed to swim and stay afloat. Once the child has become comfortable swimming above the water, he or she may eventually want to learn to swim below the water, which many people find to be less tiresome and allows one to cover more ground faster. Swimming underwater employs the same techniques as above, but the child will need to be comfortable holding his or her breath for a long period of time. This can be practiced standing in the water and dunking the face or body (with supervision nearby) underwater. Don’t encourage kids to hold their nose because both hands will be needed to swim underwater. After the child has grown accustomed to holding his her breath stationary, he or she can try doing it underwater and swimming.

13HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 13

Health & Leisure

Tips for newcomers to the game of golf Few hobbies can be as enjoyable one moment and as frustrating the next as golf. Golfers know a great putt can be quickly followed by a bad tee shot and maintaining their composure through the highs and lows of the game is a key to success on the links. Maintaining that composure isn’t always easy, even for the professionals. It’s even more difficult for beginners, who quickly learn the game of golf involves more than just spending sunny weekend afternoons on pristine golf courses. In fact, golf can be quite demanding, and beginners would be wise to heed a few tips before hitting the course. Don’t commit to an expensive set of clubs right off the bat Golf clubs can be very expensive, so beginners should buy an affordable secondhand set of clubs so they can get the hang of what they like before spending a lot of money. Visit a pro shop and explain that you are just a beginner. The shop will likely make some valuable suggestions and might even let you try out a pair of clubs. In addition, many driving ranges allow customers to rent clubs, and this can be a great and inexpensive way to find the right clubs for you. Take lessons Even the very best at selfteaching might find it extremely difficult to become a self-taught golfer. When first trying your hand at golf, take some lessons and don’t expect to be playing 18 holes any time soon. Before hitting the course, where you might be discouraged and you might frustrate those golfing behind you, learn the fundamentals by taking a few lessons at the driving range. Learn from a profes-

sional, who won’t offer you any hidden secrets to golfing glory (there aren’t any) but will offer sound advice on the game’s fundamentals. Take the game home with you Beginners can even take advantage of golf’s vast popularity by taking the game home with them. This doesn’t mean building a putting green in your backyard. Rather, purchase some instructional DVDs to learn the game during your down time throughout the week. Many golfers don’t have time to hit the links during the week, but they do have time to watch some DVDs when they get home from work. Such instructional DVDs can help you master your grip and

stance, which you can then take with you to the course over the weekend. Have fun Golf is a fun game; it just takes time to hone your skills. But even if you aren’t ready for the professional tour after your first few rounds, you can still have fun. Don’t let some beginner’s frustration, which every golfer experiences, ruin the fun of the game. Take note of your surroundings when you hit the links, and appreciate the time you’re spending with your group. If the game becomes more a source of frustration than fun, then take a break and put in some more work away from the course, be it at the driving range or studying at home.

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14HEALTH & LEISURE PROCESS

14 The Brunswick News / Thursday, February 28, 2013

Health & Leisure

Osteoarthritis affects millions of aging men and women While there are many benefits to getting older, few people associate the aging process with all the good things that occur as a person approaches their golden years. Instead, aging is more often associated with aches and pains than grandkids and trips around the world. Though such associations are unfortunate, they are rooted in the reality that aging often comes with a few ailments. One such ailment many older adults deal with is osteoarthritis, which, according to the Centers for Disease Control and Prevention, affects more than 12 million men and women over the age of 65 in the United States alone. In Canada, one in 10 adults has osteoarthritis, proving this most common form of arthritis does not discriminate based on geography. But as prevalent as osteoarthritis might be, the millions of men and women currently living with the condition are proof that it doesnâ&#x20AC;&#x2122;t have to ruin a personâ&#x20AC;&#x2122;s golden years. In fact, learning about osteoarthritis, its risk factors and prospective treatment options can help those men and women currently living with the condition or those concerned about

developing it down the road. What is osteoarthritis? Osteoarthritis, or OA, is also referred to as degenerative joint disease. The most common type of arthritis, OA occurs when cartilage begins to wear away. Cartilage is an essential part of each joint, helping to absorb shock and enabling the joint to move smoothly. OA most often occurs in the bodyâ&#x20AC;&#x2122;s weight-bearing joints, which includes the hips, knees and spine. When a person has OA, the cartilage in a joint stiffens and loses it elasticity, which makes it more susceptible to damage. Joints will be stiff in the morning, a stiffness that can last roughly 15 to 20 minutes. As the day progresses and the joints are used more and more, the pain can intensify and swelling can occur. This is typically because, as the jointâ&#x20AC;&#x2122;s cartilage continues to deteriorate, the tendons and ligaments are stretching and causing pain. Are there symptoms of OA? There are symptoms of OA, but these can vary greatly from individual to individual. Some people experience few symptoms

         

    

                            

      

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Athletes could be more susceptible to arthritis if they have suffered a joint injury in the past.

of OA even if X-rays indicate their joints have undergone significant degeneration. In addition, the pain associated with OA isnâ&#x20AC;&#x2122;t necessarily constant, and some people can go years without experiencing any OA-related pain. Such instances are most common among people with OA of the hands and knees. Those who do exhibit symptoms of OA can do so in a variety of ways. Men and women with progressive cartilage degeneration in their knee joints might become bow legged or develop a limp, which will worsen as the cartilage continues to degenerate. OA of the spine often causes pain in the neck or lower back. Severe pain can be caused by bony spurs that form along the spine, and numbness and tingling of affected body parts can result as well. Men and women with OA of the hands can also exhibit symptoms, which are usually bony deformities along the joints of the fingers. Heberdenâ&#x20AC;&#x2122;s node is a bony enlargement at the small joint of the fingers that occurs because of bone spurs resulting from OA in that joint. A bony knob that occurs at the middle joint of the fingers, known as Bouchardâ&#x20AC;&#x2122;s node, is also quite common among men and women with OA of the hands. While neither of these nodes is especially painful, they are associated with limited motion of the affected joint. Patients with OA at the base of the big toes might notice the formation of a bunion, something that researchers suggest is possibly genetic, as it can be found in numerous female members of certain families.

The Arthritis Society in Nova Scotia notes that, early on, men and women with OA will find their symptoms are typically only triggered by high impact activities. However, eventually the pain can be triggered by daily activities and might not subside until men and women get adequate rest. Some people even feel pain for most of the day, including when they are attempting to fall asleep at night. Can OA be treated? OA can be treated, but men and women must recognize that it cannot be cured. As mentioned above, some peopleâ&#x20AC;&#x2122;s symptoms can disappear for years at a time. But they will return, and treatment, if it was ceased, must then continue. OA is most common among people who are overweight, so one of the most effective ways to reduce pain from OA is to lose weight and get regular exercise. This takes pressure off of joints that are being heavily taxed. To lose weight, choose a low-fat diet that features plenty of vegetables, fruits, lean proteins and whole-grains. For a more specific diet, consult a physician. Though exercising when pain from OA is significant might seem counterintuitive, exercise is actually great for the joints. Each person is different, so consult a physician before beginning a new exercise regimen. However, donâ&#x20AC;&#x2122;t shy away from aerobic exercises, including walking, swimming or even riding a bicycle, or strength-training exercises like weightlifting, which makes the muscles stronger and more capable of supporting the joints. And as with any exercise routine, donâ&#x20AC;&#x2122;t forget to stretch. Another treatment option for joints hurting because of OA is the application of a heating pad or a cold pack. Cold and heat can be applied several times per day (always cover the skin with a towel prior to application to avoid skin damage). But those nursing an injury should only apply cold for the first few days. Medications are another treatment option for OA. Discuss medications, which can include over-the-counter anti-inflammatory pills, such as Advil, Aleve or Motrin, prescription medications, and corticosteroid injections, with a physician who can help determine the best course of action. While surgery is not a necessary course of treatment for the majority of OA sufferers, for some it is. Surgical options can be a minimally invasive arthroscopic procedure, a joint fusion surgery wherein the joint is removed and bones are held together with screws, pins or plates, or a complete or partial joint replacement. Another surgical option is an osteotomy, a procedure where a section of the bone is cut and removed to improve joint alignment and stability.

15HEALTH & LEISURE PROCESS

The Brunswick News / Thursday, February 28, 2013 15

Let the Healing Begin.

Health & Leisure

‘Heart disease’ describes numerous conditions Few people are unaware of heart disease and its potentially devastating effects. But many people may not have known that the term “heart disease” is a blanket term used to describe several health problems related to the heart. According to the World Health Organization, ischaemic heart disease, which is characterized by a reduced blood supply to the heart, is the leading cause of death across the globe. Though many conditions are characterized as ischaemic heart disease, many others are not, and the WHO notes that other heart conditions, including stroke, are also among the top 10 most deadly diseases in the world. The following is a rundown of some of the more common heart conditions, many of which can be prevented if men and women make the right lifestyle choices. Angina Angina occurs when a person has chest pain or discomfort around their heart because the muscle is not getting enough oxygen-rich blood. Angina can be a byproduct of elevated levels of stress or overexertion and may even be caused by clogged arteries. All cases of angina are not the same. Stable angina is the most common form, and usually follows a pattern that is common among patients. Unstable angina is less predictable, while variant angina, the rarest form of the condition, occurs while a person is at rest. Rest and medicine are at the root of treating angina, which is more easily treated once its cause has been determined. Atherosclerosis Atherosclerosis is characterized by the buildup of fatty materials in the arterial walls. This fatty material can harden over time, restricting blood flow and resulting in calcium deposits. Daily exercise and a healthy diet void of high-fat, high-cholesterol foods are two ways to prevent or treat

atherosclerosis. Cardiac Arrest Cardiac arrest is a culmination of several heart conditions, including angina and atherosclerosis. Also known as a heart attack, cardiac arrest occurs when blood and oxygen are unable to reach the heart. Chest discomfort; discomfort in other areas of the upper body, including the arms, back, neck or jaw; shortness of breath with or without chest discomfort; and nausea or lightheadedness may all be indicators that a person is going into cardiac arrest. Hypertension Also known as high blood pressure, hypertension is a relatively common heart condition. Nearly every adult has likely received a blood pressure reading at one point in his life. That reading measures the systolic pressure, which is the pressure created when the heart beats, and the diastolic pressure, which is the pressure in the heart when it is at rest. A blood pressure above 120 over 80 is considered high, and that high figure might be caused by salt and water levels in the body and the condition of the body’s kidneys, nervous system and blood vessels, as well as the body’s hormone levels. Treating hypertension is relatively simple, as a doctor will typically recommend some dietary changes and may even prescribe medication for those patients with especially high blood pressure. Stroke Stroke occurs when the blood supply to any part of the brain is interrupted. Potentially deadly, stroke can cause paralysis as well. Trouble speaking, loss of coordination and trouble moving limbs may be indicative of stroke, which is considered a medical emergency that requires immediate medical help. The longer a person goes between the onset of a stroke and seeking treatment often determines the severity of the consequences.

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16HEALTH & LEISURE PROCESS

16 The Brunswick News / Thursday, February 28, 2013

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