2017 Health & Wellness

Fall 2017 • Angola and Eden-North Collins Pennysavers

Provided by the Angola & Eden-North Collins Pennysavers

Health & Wellness 1

Fall 2017

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Fall 2017 • Angola and Eden-North Collins Pennysavers

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& Wellness

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Simple ways to avoid injuries when working out

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Balance training for prevention of falling in the elderly population

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The hidden benefits of water

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Understanding seasonal affective disorder

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Foods that may help fight cancer

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Dieting and dining out

10 Simple solutions for a better

night’s sleep

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Simple ways to avoid injuries when working out

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desire to live a healthy, active life compels many people to include exercise in their daily routines.

Numerous studies have shown that regular workouts that include a combination of strength training and cardiovascular exercise can make bodies less susceptible to injury while reducing a person’s risk for conditions such as heart disease, stroke and diabetes.

Exercising is most effective when it’s part of a daily routine, but that routine can be derailed if men and women are not taking the appropriate measures to avoid injury while working out. While even professional athletes succumb to injury from time to time, there are steps everyone can take to avoid injury when working out.

• Confirm your technique is the right one. Exercise science is continuously evolving, and that means workouts and fitness machines are evolving

as well. When using a piece of equipment for the first time or altering a workout routine, men and women should consult with a gym employee or personal trainer to learn the correct technique. Incorrect technique can lead to minor and serious injuries because muscles are used in ways they are not intended to be used when exercises are performed properly. Research appropriate techniques, taking advantage of online video tutorials if you don’t exercise at a gym, to ensure the exercises you want to perform are done properly.

When beginning a new routine, ask a friend or gym employee to observe your workout and let you know if you are doing anything incorrectly.

• Be patient. Lifting too much weight or pushing yourself too hard on the treadmill, exercise bike or elliptical machine will increase your risk of injury.

This is especially true for men and women working out for

the first time or after lengthy stretches of inactivity. Men and women who are elderly, inactive and/or overweight are likely to suffer from poor balance because their muscles are weak.

Those muscles can be strengthened over time, but remain patient and stick to light weight during initial workouts so lack of balance does not lead to pain or injury. Take the same approach with aerobic exercise to prevent muscle strains and pulls. Increase weight and the intensity of cardiovascular exercises as muscles gradually strengthen and become accustomed to exercise.

• Allow for adequate time to warm up. Failure to warm up is another contributor to exercise-related injury. Before diving into a workout routine, spend between five and 10 minutes warming up your body with some low-intensity exercises. This increases blood flow to the muscles and makes them more elastic and pliable than

cold muscles, thereby improving flexibility. Some low-intensity cardiovascular exercise on the stationary bike or treadmill can greatly reduce injury risk during the workout.

• Vary workouts and exercise regularly. Varying workouts is a good idea because doing so can prevent repetitive-use injuries and prevent overuse of muscles.

Repetitive-use injuries such as shin splints and tendinitis require extended rest to heal, and that can derail your routine and nullify your progress. Vary workouts so you are not always working the same muscles, and don’t mistake varying workouts for varying workout schedules.

Working out five days one week and one day the next increases your risk of injury.

Injuries sometimes happen when exercising. But veteran and novice fitness enthusiasts can employ a handful of simple strategies to greatly reduce their risk of injury while working out.

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Balance training for prevention of falling in the elderly population Contributed by Sean McGarrity, Pt, DPT

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njury due to falling is a common, yet largely preventable, occurrence among the elderly population.

Risk factors for falling Include joint arthritis, weakness, balance loss, visual impairment, and cardiovascular compromise.

The implementation of balance training programs has been proven to decrease the incidence of falling.

In my office, balance (or proprioceptive) training is a part of most orthopedic lower extremity and back rehabilitation protocols.

Equipment such as wobble and rocker boards challenge the body’s balance and righting reactions, thus improving a patient’s ability to maintain balance when challenged during normal ambulation.

There are a number of home

balance activities, such as simply standing on one foot at a counter, with hands on the counter, then briefly letting go with the hands and maintaining balance for as long as possible.

Of course, safety measures such as a chair positioned behind, or a spotter, may be needed.

The National Institute of Health promotes the use of balance training to prevent falls. Injury resulting from a fall can be catastrophic, life changing, or even life ending.

Asking your doctor or physical therapist about balance training is a good idea. Five minutes of balance training per day at home could save you five months of recovery in a hospital or rehab center!

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(716) 549-1099

Sean McGarrity, PT, DPT Doctor of Physical Therapy Rehabilitation of Sport and Work Orthopedic Injury

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Fall 2017 • Angola and Eden-North Collins Pennysavers

The hidden benefits of water

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Most Insurances Accepted

ehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases. But as dangerous as dehydration can be, many cases are entirely preventable.

The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts.

But water does more for the body than prevent dehydration.

The following are a handful of lesser known ways that water benefits the body.

• Water can help people maintain healthy weights. Dieting fads come and go, but water is a mainstay for people who want to control their caloric intake in an effort to maintain healthy weights. Water has zero calories, so reaching for a bottle or glass of water instead of a soda, lemonade or another caloric beverage can help people keep the pounds off. A study from researchers at the University of Texas Health Science Center found that even diet soda enhances weight gain by as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water.

• Water helps to fight fatigue.

The fatigue-fighting properties of water are another of its lesser known benefits. When the body is not adequately hydrated, it can experience muscle soreness. And fitness

enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out.

Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level.

• Water can improve the appearance of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than adequately hydrated skin. Getting water to the skin can be tricky, as the University of Wisconsin-Madison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school recommends applying a hydrating moisturizer within two minutes of leaving the bath or shower and drinking at least eight glasses of water a day to ensure the skin is getting enough water.

• Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated. That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping them stay regular.

Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable water can be to the body.

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Understanding seasonal affective disorder

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he tail end of Daylight Saving Time in 2016 occurs on November 6, when millions of people will turn their clocks back one hour. Few people enjoy turning the clocks back in autumn as much as they enjoy turning them forward in spring. Turning the clocks forward affords many people, in particular working professionals who spend much of their weekdays working indoors, a chance to enjoy some sunlight when leaving their offices each day.

However, once the clocks are turned back, professionals typically find themselves leaving their offices under a cover of darkness.

Some people easily adjust to less daylight, while others experience a condition known as season affective disorder, or SAD. SAD is a disorder related to changes in seasons. According to the Mayo Clinic, the majority of people with SAD begin to

experience symptoms in the fall and continue battling those symptoms throughout the winter. The end of Daylight Saving Time occurs in early November, and the onset of SAD symptoms is no doubt related to the decreased exposure to daylight many people experience once clocks have been turned back. Those who suspect they might be susceptible to SAD can get a better grasp of the condition so they are capable of recognizing and responding to it should any symptoms appear.

What is SAD? Mental Health America, a leading community-based nonprofit dedicated to addressing the needs of those living with mental illness, defines SAD as a mood disorder associated with depression and related to seasonal variations of light.

Though many people may be saddened when the clocks are turned back and the sun

sets earlier than it does in the warmer months, MHA notes that a diagnosis of SAD can only be made after the symptoms of SAD have appeared for three consecutive winters and have gone into remission once spring and summer have arrived.

What are the symptoms of SAD? Simply feeling bummed out that winter is on the horizon does not mean a person has SAD. The following are some of the more common symptoms of the disorder: • Depression marked by feelings of misery, guilt, hopelessness, despair, and apathy. A loss of self-esteem may also occur.

• Feelings of anxiety that include tension and an inability to tolerate stress • Mood changes that are sometimes extreme; some SAD sufferers experience feelings of mania in spring and summer.

• Changes in sleeping habits,

A chang for th B st.

such as a desire to oversleep and difficulty staying awake.

Some people may experience disturbed sleep and find themselves waking up in early morning when they are unaccustomed to doing so.

• Feelings of fatigue and an inability to adhere to one’s normal routine Who is most likely to suffer from SAD? The Mayo Clinic notes that SAD is diagnosed more often in women than in men, and MHA notes that three out of four SAD sufferers are women.

Young people are more likely than older people to get winter SAD, with MHA reporting that the main age of onset of SAD is between 18 and 30. Symptoms of SAD may worsen among people who have already been diagnosed with clinical depression or bipolar disorder.

More information about seasonal affective disorder is available at www. mentalhealthamerica.net.

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Foods that may help fight cancer

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eople concerned about their cancer risk may find that switching their diets can do a world of good. Certain foods may reduce cancer risk, according to various cancer experts, including the MD Anderson Cancer Center. In addition, some foods might increase a person's risk of developing cancer. Knowing what to put on the table come breakfast, lunch and dinner can go a long way toward reducing one's cancer risk.

Some foods show cancerfighting properties, although it is impossible to currently say one food or another can actually stop cancer from developing. Studies have shown that diets filled with colorful fruits and vegetables can reduce the risk of developing cancer, heart disease and diabetes. Cancer Research UK points out that some foods, such as red meat and salt-preserved foods, can increase a person's risk of

developing some cancers, while vegetables, fruits and foods high in fiber have the opposite effect.

A comprehensive review of thousands of studies on physical activity, diet and weight conducted for the World Cancer Research Fund and the American Institute for Cancer Research found that plant-based foods are the best at fighting cancer. Broccoli, berries and garlic showed some of the strongest tendencies to prevent cancer. According to research associates at Johns Hopkins University School of Medicine, a variety of chemicals from plants known as phytochemicals protect cells from harmful compounds in food and in the environment.

Phytochemicals prevent cell damage and mutations.

When making their grocery lists, people who want to eat healthy and lower their cancer risk can include as many of these foods as possible.

· Garlic: Studies suggest that garlic can reduce the incidence of stomach cancer by attacking bacteria associated with some ulcers and belly cancers. Sulfur compounds in the food may stimulate the immune system's natural defenses against cancer and could reduce inflammation and tumor growth. · Broccoli: Broccoli and other cruciferous vegetables like cauliflower, cabbage and kale contain glucosinolates.

These are phytochemicals that produce protective enzymes that activate in the intestines. One particular compound, sulforaphane, is strongest and found in broccoli. Protective properties are highest in raw or steamed broccoli.

· Blueberries: Blueberries are loaded with antioxidants.

Antioxidants neutralize the unstable compounds, called free radicals, that can damage cells and lead to cancer. · Tomatoes: The red, rich coloring of tomatoes comes from lycopene. In laboratory tests, lycopene has stopped cancer cells, including breast, lung, and endometrial cancers, from growing. Researchers speculate that lycopene protects cells from damage that could lead to cancer by boosting the immune system.

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Dieting and dining out

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Jolie Mandell

D

ining out is big business. A 2016 Consumer Reports survey of more than 68,000 subscribers projected that Americans would spend $720 billion at restaurants in 2016 alone. That equates to nearly half of every food dollar spent in the United States.

Dining out is a great way to try new things, experience new cultures without traveling overseas and spend time with friends and family. But men and women who are dieting or trying to gain greater control over the foods they eat may be nervous about dining out.

Many restaurants feature nutritious foods that won’t compromise dieters’ goals of eating healthy. Dieters concerned about veering off course when they dine out can take the following steps to stay on course.

• Research menus before choosing a restaurant. Apps such as Grubhub and Seamless make it easier than ever for diners to explore menus before booking reservations. Diners can utilize such apps or their corresponding websites to peruse menus so they can rest easy knowing they will ultimately patronize restaurants that won’t compromise their commitments to eating healthy.

• Order an appetizer instead of an entrée. Controlling portion sizes can help dieters lose weight and keep the weight off. But many restaurants understandably serve large

portions in an effort to ensure their customers get enough to eat and don’t feel cheated when the bill is presented. Dieters worried about entrée portions and their ability to avoid the temptation to eat large portions can order exclusively from the appetizers menu. Appetizers are meant to be shared, so they should be filling when eaten by just one person. And many restaurants’ appetizers menus are just as varied as their entrée offerings.

• Skip or split dessert. Few people have the time or ability to prepare restaurant-style desserts at home. That makes desserts even more special when dining out. However, dieters may want to skip dessert if the dessert offerings are limited to high-calorie, sugarladen offerings. Dieters who simply must indulge in dessert can split desserts with fellow diners or opt for low-calorie fare such as fruit.

• Dine out infrequently.

Dieters can indulge in favorite foods or less healthy fare every now and then without feeling guilty. In fact, many dieting experts suggest the occasional indulgence as a motivator or reward for hard work. Diners who dine out infrequently can use their special nights out as their opportunities to indulge.

Avoid overindulging, which can be both unhealthy and uncomfortable.

Dining out is incredibly popular, and diets don’t have to avoid their favorite restaurants.

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Fall 2017 • Angola and Eden-North Collins Pennysavers

Simple solutions for a better night’s sleep

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Did you know...

People who periodically experience difficulty sleeping may benefit from spending more time outdoors. According to researchers at the University of Colorado Boulder, sleeping outside can be beneficial to the sleep-wake cycle. That's because spending time under the stars increases melatonin levels in the body. Melatonin is a hormone that controls wakefulness.

Higher levels help the body relax and induce sleep. The researchers found that individuals who spent a weekend in the woods camping out at night fell asleep earlier and rose an hour and a half earlier in the morning. For those who don't like to camp, increasing exposure to daylight and then avoiding sources of artificial light (i.e., televisions and cellphones) at night can help create a similar effect.

he importance of a good night’s sleep is welldocumented. Numerous studies have found that the effects of a good night’s sleep go beyond boosting energy levels and improving alertness.

A better sex life, less chronic pain and an improved mood are just a handful of the documented benefits that a good night’s sleep can provide.

As important and beneficial as sleep is, many adults in the United States simply aren’t getting enough rest. A 2016 study from the U.S. Centers for Disease Control and Prevention found that more than one-third of American adults are not getting enough sleep on a regular basis. Those findings are based on guidelines from the American Academy of Sleep Medicine and the Sleep Research Society that recommend adults between the ages of 18 and 60 sleep at least seven hours each night.

Getting a more restful night’s sleep requires concerted efforts on the part of adults who are falling short of seven hours each night. But the following are some simple ways for adults to start getting more rest.

• Stick to a routine seven days a week. People tend to alter their sleep routines based on the day of the week, with many going to bed later at night and sleeping in later in the morning on weekends. But the National Sleep Foundation notes that going to bed at the same time each day, including weekends, helps people feel more sleepy at bedtime and fall asleep quickly.

• Avoid alcohol in the hours before going to bed. Alcohol

can make people feel sleepy, but that effect is short-lived. The sleepiness many people feel after consuming alcohol wears off quickly, and that can lead to interruptions in sleep.

• Avoid stimulants in the late afternoon and at night. Alcohol is a depressant that can affect the quality of sleep a person gets.

But stimulants can also make it hard to get a good night’s sleep.

Nicotine acts as a stimulant in small doses, so smokers should stop smoking that last cigarette before bedtime if they’re not getting decent or adequate sleep. Caffeinated beverages also should be avoided in the late afternoon and at night because caffeine stimulates the nervous system and can make it difficult to fall asleep, even if it’s been several hours since that last cup of coffee.

• Take short daytime naps.

Some people find that daytime naps improve the quality of their nighttime sleep. That might be due to the link between naps and stress. A 2015 study published in the Journal of Clinical Endocrinology & Metabolism found that short naps can reduce stress. Reduced stress levels can make it easier to fall asleep at night.

Limit naps to between 20 and 30 minutes, as naps that stretch on too long may interfere with nighttime sleep.

Sufficient sleep can have a dramatic, positive impact on a person’s quality of life. Developing a good sleep routine and employing additional strategies can help sleep-deprived men and women get more restful nights’ sleep.

Fall 2017 • Angola and Eden-North Collins Pennysavers

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Fall 2017 • Angola and Eden-North Collins Pennysavers