Health & Fitness 2022

H T L A E H

&

FITNESS A Supplement to The Alpena News • Thursday, January 27, 2022

ALLEVIATE EVERYDAY ACHES & PAINS Pain occurs for a variety of reasons. Pain may be a byproduct of overuse of a particular part of the body, or it could signal an underlying illness or condition. Sometimes injury is at the heart of aches and pains.

Daily aches and pains may be seen as a normal byproduct of aging, but that does not mean aging individuals should simply accept pain. In fact, daily discomfort can be remedied with some relatively easy techniques.

• Get moving. Lower back pain is common among adults, and most often appears when individuals are in their mid-30s and 40s. Strength training and cardio exercises can

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remedy this pain because these activities increase blood flow and help build core muscles, which support the spine. Support can alleviate pressure on the discs in the back.

Exercising also will build strength in other areas of the body and support joints.

• Practice good posture. Sitting and standing with optimal posture can help the body feel better. The body is designed to stand in a “neutral” position that stacks the pelvis, head and torso, according to DMC Healthcare. When posture is out of whack, this puts undue stress on muscles, leading to pain. Dropping your head or shoulders also can create unnecessary tension that leads to

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____________________________________________ 2 - Health & Fitness ~ Thursday, January 27, 2022

headaches. Good posture can alleviate this.

• Exercise more often. Certain pains arise when exercising for the first time or performing a new activity. Allan H. Goldfarb, Ph.D., a professor and exercise physiologist at the University of North Carolina, Greensboro, says when you do the same activity again and again, your muscles will start to get used to it and soreness will be reduced. Don’t give up on exercise too soon, but include off days in your routine to give your body time to become more acclimated to increased physical activity.

• Get tested. Speak with your doctor if you have chronic pain in one or more areas. Such pain may be a sign of osteoarthritis, an inflammatory condition that is associated with aging. Rheumatoid arthritis and oth-

er autoimmune conditions can cause aches and pains as well, leaving the joints and tendons inflamed and a body with low energy. A doctor can rule out these conditions or help you get the therapy and medications you need.

• Increase stretching and movement exercises. Incorporate stretching and movement exercises like yoga or tai chi into your daily regimen. These activities slowly stretch areas of the body and can improve range of motion and flexibility over time.

These are just a few ways to address common aches and pains.

Medical interventions, physical therapy, occupational therapy and ergonomics assessments, and massage therapy also may help to alleviate aches and pains.

3 METRICS TO KNOW IF EXERCISE IS WORKING

Obstacles are bound to appear as individuals embark on the road to getting healthier. Such obstacles come in many different forms, but one hurdle many individuals encounter is doubts about the effectiveness of their workout regimens.

Everyone would love to reap instant rewards from exercise, and immediate gratification is not necessarily elusive. For example, individuals who begin exercising may find their energy levels and attitudes have improved after their first workout. However, individuals who are exercising to lose weight may be discouraged if the scale doesn’t immediately indicate they’re shedding unwanted pounds. That’s a significant obstacle to overcome, and it’s one reason why so many health professionals urge patience and perseverance as individuals embark

on their weight loss goals. Though it might not seem like much, industry professionals note that losing one to two pounds per week is a good sign that a workout routine is working.

The experts at Johns Hopkins Medicine note that weight loss is not the only way for individuals to determine if they’re making progress toward their weight loss goals. The following are three additional metrics that individuals can look to as they try to chart their exercise progress.

1. Target heart rate: Before beginning an exercise regimen, individuals, especially those who have been living a sedentary lifestyle, should speak with their physicians to determine what their target heart rate should be. They can then measure their exercise progress by what they need to do to reach that prog-

ress. At the outset, individuals may not need to exercise as vigorously to reach their target rates, but as their bodies get healthier and grow more acclimated to exercise, they will need to work harder to reach their target heart rate. This makes target heart rate a good metric by which to measure exercise progress.

2. Repetitions: Johns Hopkins Medicine notes that repetitions are another reliable metric by which to measure exercise progress. The more repetitions individuals can do without straining, the stronger their muscles are becoming. Individuals should resist any urge to overdo it.

The repetitions metric is only a useful

measure of progress if individuals are capable of doing a rep without straining.

3. Body composition: This metric should come as no surprise.

The more positively exercise affects the body, the more that will show in how the body looks. Johns Hopkins notes that fat loss, specifically around the waist, and muscle growth are two telltale signs that an exercise regimen is progressing.

It can be easy to obsess over results when beginning an exercise regimen. But remaining patient and persistent and utilizing certain metrics to measure progress can keep individuals on the path to getting fit.

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HOW DIFFERENT VITAMINS AFFECT THE BODY At the dawn of a new year, it’s not uncommon for people take inventory of their personal health and strive to make positive changes. Being more conscientious of the foods they put into their bodies is a start, but some individuals may wonder if supplementation can help them go one step further.

Nutrition Insight reports that 77 percent of American adults consume dietary supplements, and Nutraceuticals World indicates 98 percent of adult supplement users are taking vitamins and minerals. Individuals considering supplements should always discuss them with their physicians prior to including them in their health regimens. Even those who haven’t considered supplements can discuss them with their physicians, as Harvard Health, MedlinePlus and the U.S. National Library of Medicine note that various products can provide some significant benefits.

• Vitamin A (retinoids/carotene): Beta carotene can be converted into vitamin A as needed. It plays an important role in vision, keeps tissues and skin healthy, and also is involved with bone growth.

• Vitamin B1 (thiamin): Helps convert food into energy, and is essential for brain health and nerve function.

• Vitamin B2 (riboflavin): This works with other B vitamins by promoting growth and the production of red blood cells.

• Vitamin B3 (niacin): Helps convert food into energy. It’s also essential for healthy skin, blood cells, brain, and nervous system function.

• Vitamin B5 (pantothenic acid): Helps make lipids, neurotransmitters, steroid hormones, and hemoglobin in the body.

• Vitamin B6 (pyridoxine): This vitamin may reduce the risk of heart disease by helping to lower homocysteine levels. It also helps convert tryptophan into niacin and serotonin, a mood-regulating neurotransmitter.

• Vitamin B9 (folate): Vital for new cell creation, it helps prevent brain and spine birth defects when taken early in pregnancy. It also may lower risk for colon cancer risk.

• Vitamin B12 (cobalamin): Vitamin B12 is important for metabolism and energy production. It also helps form red blood cells and maintain the central nervous system.

• Biotin: Biotin helps to metabolize proteins and carbohydrates. It also promotes healthy bones and hair.

• Vitamin C (ascorbic acid): This is an important antioxidant that promotes healthy teeth and gums. It also helps the body absorb iron and maintains healthy tissue by promoting wound healing. Vitamin C may help boost the immune system to help with illness prevention or recovery.

• Vitamin D (calciferol): Also known as the “sunshine vitamin,” vitamin D is made in the body after individuals spend time in the sun. It is hard to get enough vitamin D from food sources alone. Vitamin D also helps the body absorb calcium, which is vital for healthy bones and teeth.

• Vitamin E (tocopherol): An antioxidant that helps the body form red blood cells and use vitamin K. Scientists also are studying a potential relationship between vitamin E and a lower risk for Alzheimer’s disease.

• Vitamin K (menadione): Vitamin K activates proteins and calcium essential to blood clotting. It also may help prevent hip fractures.

In addition to these vitamins, the body needs various minerals, including calcium, iron, copper, iodine, magnesium, and more. Speak with a doctor or nutritionist to learn more about supplementation.

GET KIDS ON A HEALTHY TRACK

Childhood obesity is a serious med- can start children on a path toward ward a job well done on a test with physically challenging pursuits. ical issue affecting children around problems that once were only consid- extra time biking with friends or a • Teach healthy eating habits. A the world, but notably in North Amer- ered conditions of adulthood, namely hiking trip to a scenic national park,. Harris Poll survey conducted on behalf ica. While the issue has been around hypertension, diabetes and high cho- Kids will be begin to associate exer- of the American Psychological Assofor decades, the Centers for Disease lesterol, offers the Mayo Clinic. To re- cise with fun. ciation found that 61 percent of re• Offer a variety of foods. Kids who spondents age 18 and older reported Control and Prevention says Ameri- verse course, parents, guardians and can children and teenagers have wit- educators can focus on helping chil- eat a variety of foods are more likely a median weight gain of 15 pounds nessed a significant increase in weight dren become more physically fit. The to get the nutrients the body needs, ac- during the pandemic. Teach children cording to Kids Health® by Nemours. that weight loss is accomplished when gain since the COVID-19 pandemic following are a few ways to do so.

• Encourage participation in sports These healthy foods should include at more calories are burned than conbegan.

Younger school-aged children have or other physical activities. Sports least five servings of fruits and veg- sumed. Pay attention to portion sizes been among the hardest hit during the practices, games, competitions, and etables a day, with an emphasis on and explain how beverages like fruit pandemic. A study published in Sep- other activities may keep children vegetables. juices can be sneaky sources of extra • Limit screen time. Children may calories. tember 2021 found the percentage of moving for an hour or more several obese children and teens increased to days per week. However, the Ameri- be inclined to entertain themselves Children may need a little ex22 percent compared with 19 percent can Academy of Pediatrics states that by heading for the television, mobile tra help getting fit, especially if they before the pandemic. The CDC looked only 25 percent of children get the phone or tablet first, especially after a gained weight during the pandemic. at the BMI of study subjects between recommended 60 minutes of physical year-plus of being stuck indoors. But Teaching healthy habits now can help March 1, 2020 and November 30, activity per day. Emphasize a fun ac- parents can make a concerted effort to kids enjoy healthy futures.

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Thursday, January 27, 2022 ~Health & Fitness - 5

LONG-TERM SOLUTIONS TO PROTECT JOINTS Periodic aches and pains can affect anyone. Individuals who are physically active and even those who live largely sedentary lifestyles may experience pain from time to time. In fact, many professional and amateur athletes experience relatively minor, short-term injuries at one point or another, and rest is often the best remedy to overcome such obstacles.

Though minor tweaks may be somewhat normal, long-term issues like persistent joint pain should not be written off as par for the course.

It can be tempting to write joint pain off as a concern only serious athletes need to worry about. Terms like “tennis elbow” and “runner’s knee” can give less physically active individuals a false impression of joint pain and

what causes it. But the Mayo Clinic notes that lack of exercise can contribute to pain and stiffness in the joints.

That’s because exercise strengthens the muscles and tissues that surround the joints. That added strength puts less stress on the joints.

In recognition of the threat posed by chronic joint pain, the Arthritis Foundation® recommends individuals take various steps to protect their joints over the long haul.

• Focus less on fashion in regard to footwear. High heels may be the epitome of glamorous footwear, but women who routinely wear high heels will pay a steep price. The AF notes that heels put added stress on the knees and increase risk for osteoporosis, and experts indicate that three-inch

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heels are seven times more stressful on feet than one-inch heels. But women aren’t the only ones whose footwear fashion sense could be hurting their joints. Men also must pay attention to what they’re putting on their feet.

For example, sandals without a back strap force toes to overgrip the edge of the sandal, putting needless strain on each foot and potentially causing issues with the toes.

• Alternate between sitting and standing throughout the day. Joint stiffness and strain can develop when individuals spend lengthy periods of time sitting or standing. The AF recommends taking a break to stand up or sit down every 30 minutes. Professionals who sit at a desk all day may want to switch to height-adjustable desks that make it easy for them to transition from sitting to standing and still get their work done.

• Maintain a healthy weight. Being overweight causes a ripple effect

that impacts the entire body, including the joints. The AF notes that researchers have determined that losing 11 pounds can reduce risk for osteoarthritis of the knee by 50 percent. On the flip side, each extra pound an individual carries puts four times the stress on his or her knees. Exercising to lose weight can provide the added benefit of preventing joint stiffness.

• Opt for low-impact activities.

Low-impact activities like cycling and swimming are easier on the joints than fitness classes that involve highintensity dancing and kickboxing. In addition, when choosing between a treadmill and elliptical machine, the Mayo Clinic notes that ellipticals are generally considered low-impact machines that are less stressful on the knees, hips and back than running on a treadmill or even outdoors.

Various strategies can help individuals maintain healthy, pain-free joints over the long haul.

5 WAYS TO MAKE YOUR DIET MORE NUTRITIOUS Healthy eating should be a goal all year long. Choosing nutrient-rich foods at the grocery store is a great way to accomplish that goal.

The American Heart Association says research suggests the standard American diet is energy-rich (calorically heavy) but nutrient poor.

And according to Canada-based registered dietician Nicole Osinga, though Canadians are making smarter food choices, room for improvement remains, especially in regard to limiting consumption of red meat.

Nutrient-rich foods are those that are high in minerals, vitamins and other nutrients that are vital for health without too much added sugars, sodium and saturated fat. Such foods include fruits, vegetables, whole grains, low-fat dairy, and lean protein sources that can serve as the building blocks of a nutritious diet. These tips can make incorporating nutritious ingredients even easier.

1. Read nutrition labels The Nutrition Facts label included on items sold in North America is a significant source of information.

Consumers may only read the first few lines, but it’s best to read the entire label before deciding whether or not to purchase a given product.

Some foods may feature endorsements on their packaging and the inclusion of such labels indicates they’re healthy choices. For example, the American Heart Association’s Heart-Check mark indicates the product aligns with their recommendations for an overall healthy eating plan.

and bran removed from the grain to produce a smoother texture, which means they need to be refortified with nutrients.

foods like lentils and chickpeas, are rich in protein and fiber and low in fat. They also contain complex carbohydrates that take longer to break down. Research shows pulses 3. Eat dark, leafy greens can lower blood cholesterol, reduce Green vegetables are rich in vita- blood pressure and help with weight mins, minerals, phytonutrients, and management. plant-based omega-3 fatty acids.

Kale, spinach and collard greens 5. Go with skim or low-fat can be added to soups, stews, dairy scrambled eggs, and salads for a Dairy products are rich in calcium powerful punch of nutrition. and vitamin D, but those nutrients may come at the cost of saturated 4. Pick pulses fat. Choose reduced fat dairy opPulses are essential to plant-based tions in recipes and when snacking. diets, but they also can be enjoyed by These are just some of the ways meat eaters. The Global Pulse Fed- individuals can make their diets whole eration says pulses, which include more nutritious.

2. Choose more grains Whole grains are low in fat and high in fiber. They’re also a smarter source of carbohydrates because they contain complex carbs that keep a person feeling fuller longer.

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