Health, mind & body feb 2015

RhodyBeat

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February 2015

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Top of the Morning

Make morning workouts work for you On the Mend

How to cope with an athletic injury

Minding Your Mind

Simple ways to maintain your mental acuity

• February 2015 •

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7 The benefits of weightlifting for women 8 How to avoid injury during these popular workouts 9 The benefits of resting between workouts 10 How to improve flexibility 11 Why you should skip crunches (and what to do in their place) 12 Some side effects of obesity may surprise you 13 Did you know – sodium consumption 14 Foods that pack a nutritious punch 16 Easy ways to start living healthier every day 17 Winter superfoods for optimal health 19 Can beer boost brain power?

20 Understanding COPD 21 Immunizations important for adults, too 21 Did you know – laughter 22 Stop colds before they start 22 What you need to know about Ebola

to 9 How cope with an athletic injury

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3 • February 2015 •

4

Make morning workouts work for you

Simple ways to maintain your mental acuity

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• February 2015 •

Make morning workouts work for you M

any men and women struggle to find time to exercise. If hectic schedules dominated by professional and personal commitments have made it difficult to make exercise part of your daily routine, you might want to consider skipping the snooze button so you can work out in the early morning hours.

Early morning workouts have their ups and downs.

Glucose levels in the body tend to be low in the morning, when many people wake up with a relatively empty stomach. Low blood glucose levels can cause feelings of nausea and weakness and possibly make you feel faint. In addition, since you likely aren’t moving much while you’re asleep, your joints and muscles are likely less mobile early in the morning than they are in the evening, which can make morning workouts difficult and, if you don’t allow yourself more time to warm up, put your body at greater risk of injury. But morning workouts also can energize you throughout the day, and many people find it easier to consistently exercise in the early mornings than at night, when distractions or long days at the office can affect your motivation to workout.

Early morning exercise routines can be difficult to adjust to, but there are some ways to make the adjustment to such regimens go more smoothly.

Make sleep a priority. Prioritizing sleep makes it easier to get out of bed in the morning, when you will face the daily temptation to hit the snooze button and roll over. But if you aren’t sleep deprived, you will find it easier to skip the snooze phase of your morning routine and get right out of bed. Skip the late night talk shows and call it a night earlier, making sure you get between seven and eight hours of sleep each night. Once you establish a new sleep schedule, you will find it easier and easier to get up and hit the gym in the morning.

Designate more time to warm up. Early morning workout routines require athletes to warm up more than they would when exercising at other times of the day. As previously noted, your body is perhaps at its least mobile right when you get out of bed, so set aside more time to warm up when you workout in the mornings. Five to 10 minutes of light cardiovascular exercise before you begin your workout can be enough to increase your body temperature and loosen your body up so it’s ready for exercise.

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Robert K. Dyer, MD, MPH Don’t go it alone. The buddy system is effective for many people regardless of when they exercise, but it can be especially beneficial for men and women who want to start working out in the morning. If someone is waiting for you at the gym or if your significant other is up and ready to go, you’re far less likely to skip a morning workout than you would be if you are going it alone.

Eat at your own discretion. Some people simply cannot eat before a workout, while others find working out on an empty stomach makes them faint and weak. The problem many people who work out in the early morning encounter with regard to eating before their workouts is they simply don’t have the time to eat and afford their body enough time to turn that meal or snack into fuel that will benefit their workout. A study published in the Journal of Applied

Physiology found that eating a meal 45 minutes before a moderate-intensity workout enhances exercise capability.

But morning exercise enthusiasts typically find they do not have that spare 45 minutes to wait around while their bodies absorb a meal. Eating healthy before exercise, and giving your body adequate time to absorb that meal, can definitely fuel your workout. But if that 45 minutes ultimately compromises your ability to workout, you may want to have a glass of orange juice or a drink that contains carbohydrates so your body has some fuel as you exercise.

Many adults find that mornings are the only times they can consistently exercise. Adjusting to such a routine can be difficult, but there are some ways to make that adjustment easier.

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• February 2015 •

M

any women steer clear of the freeweight areas inside their gyms, opting instead for treadmills and other cardio machines. Some women may not know how to use weights correctly, while others simply don’t want to add any bulk to their frames.

But research shows that women who adhere to moderate strength-training programs two to three times per week can benefit in a variety of ways.

Burn more calories: Many people exercise to burn calories and shed fat, and weight training is an efficient way for women to do just that. Resistance training is a great way to burn calories, as after a heavy weighttraining session, the body continues to use oxygen, which increases a person’s basal metabolic rate. In addition, as you increase lean muscle mass, your body burns even more calories as its muscles contract and it works to repair and build new muscle.

Reverse metabolic decline: Lifting weights can help reverse the natural slowing down of metabolism that begins in middle age.

Keeping your body working out and your metabolism elevated for as long as possible can help keep you in top shape.

Build stronger bones: Lifting weights does more than just build muscle. Weightlifting also builds bone density. After menopause, women may lose up to 20 percent of their bone mass, and the United States Surgeon General estimates that, by 2020, half of all Americans could have weak bones due to bone loss. Women can look to weightlifting

to help increase bone density and reduce their risk of fracture and osteoporosis.

Reduce risk for heart disease: Cardiovascular disease claims the lives of 5.6 million women worldwide each year. Women are more likely to get heart disease than cancer. A study in The Journal of Strength and Conditioning found that women who lift weights are less likely to develop heart disease risk factors, such as large waist circumference, high triglycerides, hypertension, and elevated glucose levels. The American Heart Association lists weight training as a healthy form of exercise for those at risk for heart disease.

Combat back pain: Weight training can help strengthen the core muscles of the abdomen and back, which may help alleviate lower back pain. It’s important to use proper form when lifting weights to avoid exacerbating existing back pain or developing new injuries.

Boost mood and combat depression: Lifting weights is not just good for the body, it’s also good for the mind. Women who strength train regularly can improve their feelings of well-being and may be able to reduce episodes of depression. A study from researchers at Harvard University found that 10 weeks of strength training was effective at reducing symptoms of clinical depression.

Relieve stress: Any form of exercise can help to relieve stress, but according to the 2009 study “Psychological Aspects of Resistance Training,” those who regularly strength train tend to manage stress better and experience fewer adverse reactions to stressful situations than those who do not exercise.

Increase energy levels: Lifting weights can boost mind power and provide a longterm energy boost. Working out in the morning can be an especially effective way to maintain high energy levels throughout the day.

Women should not shy away from lifting weights. In addition to creating a trimmer, healthier body, resistance training offers many other health benefits.

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The benefits of weightlifting for women

• February 2015 •

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How to avoid injury during these popular workouts

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he risk of suffering an injury while exercising will never disappear entirely. Even the most seasoned athletes suffer setbacks from time to time, and even the most popular exercises are not completely risk-averse. With that in mind, the following are some favorite exercises and how to avoid injury when performing them.

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arthritis, which causes stiffness, swelling and pain in and around the joints, affects up to 30 percent of people with psoriasis, says the National Psoriasis Foundation. While psoriatic arthritis can develop at any time, it is most common in people between the ages of 30 and 50. This type of arthritis can develop slowly or come on quickly and be severe. Just like psoriasis itself, psoriatic arthritis tends to go through periods of flare-up and remission. Typically, the skin condition precedes the joint disease in 85 percent of patients. Keep in mind that a severe case of psoriasis will not necessarly translate into a severe case of arthritis. Psoriatic arthritis may be treated like other forms of arthritis. Doctors may prescribe anti-inflammatory drugs, antirheumatic drugs, exercise, and complementary therapies.

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are engaged as part of strength training.

Such injuries can be avoided by adding rest to a circuit training routine and taking more time between exercises. This may run counter to the point of such a routine, but it’s well worth avoiding injury.

Jogging: Joggers should get adequate rest between running sessions and wear comfortable, well-fitting shoes when jogging. Avoid loose shoes so your feet don’t develop blisters, and ice your knees after each workout to facilitate their recovery.

Knee and foot problems tend to plague many joggers, so it’s important that joggers take steps to reduce injury rather than telling themselves to push through the pain.

Yoga: Yoga is an increasingly popular exercise that can improve flexibility and overall strength. But some yoga participants have suffered wrist injuries, pulled muscles and hip problems as a result of their yoga routines. Such injuries can be easily avoided by reinforcing your wrists with supports and not overdoing it when you feel your muscles are tight before or during a workout. If your instructor tries to push your body into a position you’re uncomfortable in, speak up and say you want to avoid that position.

Circuit training: Circuit training is popular because it allows time-pressed men and women to workout several areas of their bodies in relatively little time. When done correctly, circuit training is an efficient way to enhance cardiovascular fitness and muscle endurance. Circuit training participants do not typically do as many repetitions when working their muscles as they might when working out one muscle group at a time, and that leads many to lift extra weight. That can cause damage to the shoulders or other areas of the body that

Weightlifting: Weightlifting injuries are often the result of overdoing it with weights or not adhering to proper form when lifting. When strength training, don’t go overboard with how much weight you are lifting. Start out with light weights and then gradually increase the weight until you reach a figure you are comfortable with. Before beginning a weightlifting regimen, consult with a trainer at the gym or read your equipment owner’s manual at home to ensure you are following the proper form for each exercise.

Working together with a trainer or physical therapist to set realistic recovery goals is one way for athletes to successfully cope with injury.

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Each individual body responds to injury in different ways. For example, one person may heal from a hamstring injury in as little as a few weeks, while others must endure a healing process that lasts several months. But no matter how different athletes’ bodies may be, there are coping mechanisms every athlete can employ to help deal with the mental toll that injuries can take.

Stay involved. Athletes who train heavily and devote much of their free time to pursuing their sport of choice may feel as though their world has come crashing down when they suffer an injury. But even if you cannot compete, you can still stay involved in your sport. If you are physically capable, offer to volunteer at sanctioned events, which can help you maintain a connection with your sport and keep abreast of the happenings within that community. If your injury is so limiting that active volunteering is nearly impossible, you can still attend events and then blog about them afterward. The important thing is to recognize that, while an injury may prevent you from competing, you can still find other ways to stay involved.

Set realistic recovery goals. Many athletes begin physical therapy or their rehabilitation processes

with a gung-ho attitude, insisting they will return from injury stronger than they were before. While that’s a great attitude, it’s important that athletes temper their enthusiasm for recovery with a dose of reality. Recovery is not overnight, and even the most elite athletes, many of whom are accustomed to their bodies responding in the way they want them to respond, can be discouraged if they enter the rehabilitation process with unrealistic expectations. Work with your physical therapist, physician or trainer to establish realistic recovery goals, using your enthusiasm to meet your short- and longterm recovery goals. Be flexible when setting your recovery goals, as you never know how your body will respond to treatment.

Expect setbacks. Setbacks are an unfortunate reality of recovery for many athletes. Don’t allow yourself to become discouraged if a goal can’t be met because your body is simply not ready or needs to pause in its recovery process. A setback can be frustrating, but you can cope with setbacks by writing about them, be it on a blog or in a personal journal. Many athletes have found that writing down their feelings is an effective way to deal with the frustration of the recovery process.

Keeping a journal or recovery blog can also help you cope with any future setbacks down the road, as you can look back and see what did or did not help you deal with past obstacles.

Athletic injuries can be thorns in the sides of committed athletes, who may or may not know what to do with themselves when sidelined with significant injuries. But there are various ways for athletes to cope with injuries and make the recovery process less frustrating.

The benefits of resting between workouts E xercise enthusiasts often find it hard to break from their workout routines, even if that respite is just a single day for ordinary rest and recovery. But athletes who forgo rest will almost certainly suffer the consequences, which can include illness, injury and fatigue.

When working out is part of a regular routine, it’s easy for men and women to get in a groove and want to continue that groove by continuing to exercise every day. But periodic rest boasts plenty of benefits that will improve long-term performance and greatly reduce your risk for injury or illness.

Recovery: Muscles need time to recover, so build in at least one day off per week so your body has time to heal. If you are unsure of when to take a day off, try checking your resting heart rate in the morning after a few days off from your workout routine. Take your pulse the moment you get out of bed, and

remember that number going forward. On days when you need to know if your body has recovered, take your resting heart rate once again. If the number is roughly 10 beats higher than it was when you measured after a couple of days off, then your body likely needs more time to recover.

Illness risk: Regular exercise strengthens the immune system, making it easier for the body to fend off colds and other illnesses. But if you overdo it with your workout routine, that exercise starts to have a countereffect on your immune system, weakening it and making you more susceptible to illness. So periodic rest not only helps your muscles recover but also ensures your immune system is not compromised.

Performance: Competitive athletes may think that out-training their opponents gives them an edge, but

overdoing it with training regimens can actually compromise their performance. As you go longer and longer without taking a break from your exercise routine, your body grows increasingly fatigued, and that fatigue will ultimately have an adverse effect on your performance, not to mention greatly increase your risk of injury.

Effectiveness: Rest also helps make workouts more effective. The body needs time to rest and repair after a workout, but this downtime also gives the body time to adapt to exercise. When a body is overloaded, it has no time to adapt, making the workouts less effective. A body that begins a workout rested and free of fatigue has a better chance of benefitting from a workout than one that hasn’t been given the opportunity to rest and recover. By allowing your body time to adapt, you’re increasing the effectiveness of your workouts.

9 • February 2015 •

How to cope with an athletic injury

s any professional athlete can attest, even the most athletic and physically fit individuals can suffer an injury. Professional athletes typically have highly trained medical personnel at their disposal as they recover from injury, but men and women who don’t draw a paycheck for their athletic exploits have no such luxury, making it far more difficult to recover from and cope with injury.

• February 2015 • 1

Static stretches at the end of a workout can help lengthen muscles that may have tightened during strength training sessions.

How to M improve flexibility

any men and women become less flexible as they get older. That loss of flexibility can make performing everyday tasks more difficult while also increasing the risk of injury when working out. Fortunately, there are many steps men and women can take to improve their flexibility.

Embrace dynamic stretching before a workout. Static stretching was once the rage, but research has indicated that static

stretching is not as beneficial as people once thought. Static stretching is a blanket term used to describe several techniques that stretch muscles while a body is at rest.

When a person is performing a static stretch, he or she gradually lengthens the muscle until it reaches an elongated position, which is then held for 30 seconds or more. But recent research has indicated that static stretching is not as effective before a workout as dynamic stretching, which are stretching exercises done while a body is moving. Push-ups, squats and lunges are just a few examples of dynamic stretching techniques, and these exercises can warm up your body and prepare it for the workout to come.

day, and bring your own water with you to the gym so you can stay hydrated during your workouts.

Reconfigure your workout. When you want to improve flexibility, it’s beneficial to examine your existing workout routine. Are you lifting as much weight as possible during your strength training workout but don’t really know why? If building muscle mass is not your goal, you can probably improve your flexibility by lifting less weight. Lifting less weight can be a great way to tone your muscles, and you won’t be sacrificing the benefits associated with strength training.

Perform static stretches at the end of your workout. Static stretches may be ineffective and contribute to injury at the beginning of workout, but that does not mean they can’t help you improve flexibility once your workout is complete. Static stretches at the end of a workout can help you lengthen muscles that might have lost some of their flexibility during strength training.

Drink water. Properly hydrated muscles are more capable of responding to flexibility training than poorly hydrated muscles. Make an effort to drink more water throughout the

Find ways to unwind. Your workout may not be the culprit behind your inflexibility.

Stress can cause muscles to tighten, and it also increases your risk for a host of ailments, including heart disease and stroke.

If your workout routine is already one that promotes flexibility but you are still dealing with tightness, then you might be falling victim to stress. If that’s the case, find time to alleviate that stress throughout the day, whether it’s taking a relaxing walk during your lunch break or embracing yoga at the end of a long day.

Men and women who can’t seem to improve their flexibility no matter what they do may benefit from working with a professional trainer or discussing their concerns with their physicians.

(and what to do in their place) A

bdominal crunches have long been a staple of many people’s workouts.

Crunches have been credited with helping to reduce belly fat and sculpting the perfect midsection.

But sit-ups and crunches have never been the optimal exercises for developing strong abdominals. Each exercise requires more strength from the front of the abdomen than the side oblique muscles. This can cause a strength imbalance that may lead to back problems down the road. According to research from San Diego State University, the traditional crunch is the least effective way to strengthen the rectus abdominus as well as the obliques.

Many people do not adhere to proper form when doing crunches. Performing crunches in an unsafe manner may lead to more than a few sore muscles, as it’s easy to slip a disc in the spine or pull muscles that result in problems that may not show up immediately. Crunches also can reinforce bad habits that can result in poor posture.

Crunches may be one way to sculpt impressive abs, but they may not be so effective at targeting the inner abdominal muscles that really lead to a strong core.

It’s important to do exercises that also will target the transversus abdominus muscles, the innermost flat muscles of the abdomen.

Several other exercises are more effective at working the core muscles without causing the back strain associated with crunches.

Planks: Planks help stabilize the core and require more muscle activation in the obliques than traditional crunches.

Practicing this position also can help lower the risk of lower back pain because it

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targets the abdominals while putting no pressure on the spine. Planks require no specialized equipment. To perform a plank, hold your body in a pushup position while resting on bent forearms. Hold your body in a straight line and pull in your stomach to create tension in the midsection. Keep the plank position for as long as possible. Vary the regular plank with side planks to target obliques.

Leg raises: Leg raises isolate various ab muscles. You can raise legs only a few inches off the ground and hold or alternately lift the legs to a 90-degree angle and slowly lower. Experiment with different variations of leg raises, such as scissoring or rotating the feet, for even more resistance.

Vertical crunches: Instead of lying on the floor to perform crunches, hang from your arms or hands on a pull-up bar to take pressure off of the spine. Get into the hanging position and then draw your knees up into the chest. Lower knees and repeat.

An alternative is to lift the legs with legs extended instead of knees bent.

Woodchoppers: This exercise puts your body in the same position it would be in if you were chopping wood with an ax. It can be performed using a cable machine or a medicine ball. Begin by holding the ball or cable handle up high and with both hands, then pull down to the opposite side of the body while rotating your torso and pivoting hips in the direction of the turn. Repeat a few times and then switch to the other side of the body.

Dragon flags: A dragon flag is essentially a leg lift in reverse. Made popular by martial arts master Bruce Lee, dragon flags start with men and women lying on a bench or the floor where they can grab onto something near their heads. Keep your shoulders and back planted to the bench.

Slowly lift your legs in the air and then lower back down. Dragon flags require time and conditioning to master but can effectively sculpt abdominal muscles.

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Why you should skip crunches

• February 2015 • 1

Some side effects of obesity may surprise you are overweight. These figures illustrate a potentially grave future for Canadians and Americans alike, as the consequences of being overweight or obese include diabetes, heart disease and even death.

Obesity can have a very real and lasting impact on individuals and future generations. Here are some health effects that can be the result of carrying around too much weight.

Being overweight or obese can contribute to a host of potentially debilitating ailments.

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ccording to the Centers for Disease Control and Prevention, nearly 40 percent of the United States population is now considered obese, while an additional 34 percent are considered overweight. In Canada, 25 percent of the population is classified as obese and 41 percent

Cancer The National Cancer Institute says each year thousands of new cases of cancer in men and women can be linked to obesity.

Some researchers feel that excess fat cells increase hormonal activity, which can lead to tumor growth.

High blood pressure Overweight or obese people have a greater chance of developing high blood pressure.

Blood pressure is the force of blood pushing against the walls of the arteries while the heart pumps blood. High blood pressure can weaken the heart over time, causing it to work less efficiently, and may lead to aneurysm, heart failure or stroke.

Infertility As with cancer, the potential correlation between obesity and infertility requires further study. But there is some evidence that points to obesity as a contributing factor to infertility. Overweight women tend to have a harder time getting pregnant, and some researchers feel that is because fatty tissue may cause hormonal changes that impact conception.

Type 2 diabetes When a person has type 2 diabetes, his or her body cannot use insulin properly. Over time, the body cannot make enough insulin to regulate blood sugar level. About 80 to 90 percent of people who are obese also have type 2 diabetes, and it’s believed that being overweight places extra stress on the body’s ability to maintain proper glucose levels in the blood, creating a greater need for insulin. This can create a vicious cycle, as insulin use itself can lead to weight gain.

Osteoarthritis Overweight individuals frequently develop pain in the joints of their knees, hips and lower backs. The condition occurs as tissue

that protects the joints wears away. Extra weight also can wreak havoc on the feet that are forced to bear those extra pounds.

Premature birth A study published in the Journal of the American Medical Association found that overweight women are at a greater risk of having a preterm delivery. Too much fat can weaken uterine and cervical membranes.

Trouble sleeping Obese and overweight people can have problems sleeping, says the American Sleep Foundation. Obesity can be linked to sleep apnea, a condition in which a person gasps for air or momentarily stops breathing while asleep. This condition can result in frequent interruptions in sleep and an overall poor quality of sleep.

Obesity and overweight can contribute to many health problems, some of which may come as a surprise to men and women who are carrying extra weight.

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Did you know?

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linked to a host of health problems, including high blood pressure, stroke, kidney disease, and stomach cancer. But consuming too much sodium also leads to increased water retention, which can cause weight gain and make men and women appear puffy and bloated. According to the American Heart Association, the recommended daily sodium intake is 1,500 milligrams. But the AHA notes that the average American consumes more than double that amount on a daily basis, and Health Canada asserts that Canadians also eat roughly the same amount of sodium each day as their American counterparts. While sodium is an essential nutrient, the human body does not need a lot of it to reap its benefits.

Bread, processed meats and soups are some of the major contributors of dietary sodium, so men, women and even children, who the AHA notes are far more likely to develop high blood pressure as adults if they consume a high-sodium diet as a child, should study packaging on these items to ensure they aren’t overloaded with sodium.

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healthy diet is essential to long-term health. When coupled with routine exercise, healthy diets can be an effective way for men and women to reduce their risk of contracting a variety of diseases, not to mention the positive impact that such a healthy lifestyle can have on an individual’s quality of life. The following are a handful of easily found foods that pack a nutritious punch.

Whole wheat and multigrain pasta: Once difficult to find, these low-calorie alternatives to traditional pastas are now available in many large chain grocery stores as well as organic marketplaces. That’s good news, as a typical two-ounce serving of whole wheat or multigrain pasta typically includes about seven grams of protein and six grams of fiber.

Nonfat Greek yogurt: Nonfat Greek yogurt is a great low-calorie source of protein, making it a great snack option for men and women who want a snack that can boost their afternoon energy levels without compromising their waistlines. Single serving containers of Greek yogurt tend to be right around six ounces, and that six ounces can include 120 grams of protein or more.

Russet potatoes: If baked potatoes are a side dish you typically only enjoy in restaurants, you might want to consider eating more of them at home. One medium-sized

Russet potato is roughly 170 calories and includes three grams of fiber, five grams of protein and 25 percent of your daily recommended dosage of potassium. Russet potatoes also are high in vitamin C and iron.

Fresh spinach: Popeye was on to something, as a four cup serving of fresh bagged spinach is just 20 calories and loaded with vitamins and nutrients. Just one serving of fresh bagged spinach can provide 160 percent of the recommended daily value of vitamin A and 40 percent of the daily value of vitamin C. Spinach is also a great source of folic acid, which can help prevent heart disease, stroke and certain types of cancer.

Dried lentils: Dried lentils make great additions to salads, soups and stews and pack a nutritious punch despite their relatively small serving size. A single serving of dried lentils is 1⁄4 cup, and that serving includes 10 grams of protein and 11 grams of fiber.

Brown rice: A single 1⁄4 cup serving of brown rice has roughly 20 less calories than a similar serving of traditional white rice, and brown rice is also a much greater source of dietary fiber (1.8 grams) than white rice (0.4 grams). Brown rice also is rich in selenium, which can reduce a person’s risk of developing arthritis, certain cancers and heart disease.

15 • February 2015 •

• February 2015 • 1

Easy ways to start living healthier every day Including more fruits and vegetables in your diet is an easy and effective way to improve your overall health.

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ontrary to popular belief, adopting a healthy lifestyle is not a difficult undertaking. In certain instances, convenience may need to be sacrificed in favor of nutrition, but many people find that living healthy is not nearly as difficult as they assumed it would be when they initially decided to make a change.

When men and women decide they want to start living healthier, many mistakenly assume they must abandon their existing habits entirely and start from scratch. But the following are some easy ways to start living healthier every day.

Eat more fruits and vegetables. One of the best and easiest ways to live healthier is to begin eating more fruits and vegetables. Instead of unhealthy snacks like potato chips and cookies, snack on a piece of fruit, and never sit down to a meal unless you include some vegetables to go along with the main course. Studies have shown that men and women whose diets are high in fruits and vegetables are less likely to develop certain types of cancers, including cancers of the digestive tract. In

Slow down your eating routine. Some people may already be eating the right foods, but they may just be eating too much of them. It takes time for your body to let you know it’s had too much to eat, so eating too fast can increase your risk of overeating. While eating, try to limit distractions that can take your attention away from how much you’re eating. If you’re always watching television or checking emails on your phone while eating, try a few days of distraction-free, careful eating, and you may find yourself eating less and feeling more energized after a meal.

are somewhat misleading. According to the Mayo Clinic, when consumed in moderation, red wine can help prevent heart disease. That’s because alcohol and antioxidants found in red wine have been shown to increase levels of highdensity lipoprotein, often referred to as “good” cholesterol, and protect against artery damage. But wine also contains sugars that can fatten the liver, and a fatty liver can contribute to a host of serious health problems. If you already drink wine, limit yourself to one glass per day. If you are not a wine drinker, then it’s important to note that many doctors believe the potential benefits of drinking wine do not outweigh the potentially negative consequences associated with alcohol consumption, which include neurological problems and an increased risk for heart disease.

Skip the second glass of wine. The much publicized medical benefits of wine

Get more sleep. Inadequate sleep affects the body in a variety of ways.

addition, the United States Department of Agriculture notes that people whose diets are rich in fruits and vegetables have a lower risk for heart disease, including heart attack and stroke.

Many people are aware that one poor night’s sleep is certain to affect their energy levels the following day, but fewer may know of the link between sleep duration and chronic disease.

For example, the Harvard Medical School notes that studies have linked insufficient sleep to type 2 diabetes, as the body’s ability to process glucose can be compromised by poor sleeping habits. Other medical conditions that have been linked to insufficient sleep include obesity, heart disease and mood disorders. While you might be proud of your ability to function on minimal sleep, the long-term effects of insufficient sleep can be dire, so be sure to get at least seven hours of sleep each night.

Choosing to live healthier does not mean you need to completely overhaul your existing lifestyle. In fact, you can make several easy everyday changes to dramatically improve your overall health.

llnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets.

Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression.

Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber.

Pomegranate has anti-inflammatory

properties, which can help in reducing joint pain and preventing strokes.

Pomegranate may also help the body fight viruses.

Cinnamon: Cinnamon has high levels of antioxidants, and some studies point to cinnamon as a natural antibacterial agent.

Cinnamon also can help regulate bloodglucose levels, which is beneficial for those with diabetes.

Prunes: Now widely referred to as “dried

plums,” prunes are an important source of boron, which could prevent osteoporosis.

High in antioxidants, prunes help the body fight a variety of illnesses.

Cabbage: Cabbage may be a key element in the fight against cancer.

Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

Butternut squash: This food is packed with carotenoids, which are stellar antioxidants. The starches in this squash also have been found to have antiinflammatory properties.

Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.

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17 • February 2015 •

Winter superfoods for optimal health I

• February 2015 • 1

Simple ways to maintain your mental acuity incorrect, as there are many steps men and women can take to maintain their mental acuity well into their golden years.

Find time for cardiovascular exercise. Cardiovascular exercise can help men and women maintain healthy weights and reduce their risk for potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular exercise pumps oxygen-rich blood to the brain, and that blood contains glucose that can fuel brain cells. Cardiovascular exercise also strengthens blood vessels, which can help prevent potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function.

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any people know that a combination of a healthy diet and routine exercise is the best way to maintain their physical health. But what about mental well-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is

Find time for friends and family. Many people need no reason to socialize, but those that do can now cite boosting brain function as a great reason to get together with family and friends. Routine socialization can keep a brain sharp by reducing its levels of cortisol, a potentially destructive hormone brought on by stress. Researchers also believe that routine interaction with other people stimulates structures in the brain’s frontal lobe that are likely responsible for planning, decision making and response control.

Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the study, researchers divided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those who hadn’t. But the development that was perhaps most interesting was that those who slept for just six minutes performed just as well on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories.

Include fish in your diet. A study from researchers at Chicago’s Rush University Medical Center found that people who eat fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fatty acid that is found in both the brain and in fish such as salmon and tuna.

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A chemical component in beer hops has been shown to improve brain function in lab mice. It may one day help with age-relative cognitive decline.

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here is newfound reason to indulge in a pint or two of your favorite beer, and it’s not just to catch up and share a few laughs with friends. New research has shown that a chemical compound in beer may be able to improve cognitive function.

The beverage once thought to obliterate brain cells when consumed in abundance may actually have the opposite effect and boost brain power.

No one should run out an start imbibing just yet, however. The study that ran in Behavioral Brain Research in October 2014 was preliminary and only conducted on lab mice. During the study, scientists discovered that xanthohumol, a type of flavonoid found in beer, seemed to improve brain function in the young mice given xanthohumol doses. The cognitive flexibility of the mice was tested with a specially designed maze, and younger mice showed signs of intellectual improvement.

Older mice showed no improvements.

Researchers believe xanthohumol and other flavonoids, such as those found in red wine, blueberries and dark chocolate, may play a role in helping a person form memories.

The mice were given very high doses of the flavonoid. A person would have to drink roughly 2,000 liters of beer a day

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to equal what the mice consumed to show improvement. However, should a supplement hit the market down the road, it may just be possible for men and women to consume a potentially beneficial amount of xanthohumol without bellying up at the bar.

One of the goals of the xanthohumol study was to examine its potential efficacy at treating age-related deficits in memory.

Xanthohumol also may benefit those with metabolic syndrome, a condition associated with obesity and high blood pressure, as it can speed metabolism and reduce fatty acids in the liver.

Qualified participants may receive compensation for their time and travel, along with study medication and study-related medical care at no cost.

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Flavonoids are plant compounds that often provide plants with their color. Scientists have attributed many health benefits to flavonoids in foods and plants and have even suggested flavonoids can help in the fight against cancer and heart disease.

Xanthohumol is rare and is most often found in the hops commonly used to make beer.

While doctors and researchers do not suggest running out and consuming a few six packs right now in the goal of improving brain function and cramming for that next test, xanthohumol may one day be harvested from beer hops to slow down age-related memory deficits.

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19 • February 2015 •

Can beer boost brain power?

• February 2015 • 2

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hronic obstructive pulmonary disease, commonly referred to as COPD, is an umbrella term for several lung diseases that make it difficult to breathe. The two main forms of COPD include chronic bronchitis and emphysema. Doctors now classify anyone who has emphysema or chronic bronchitis as having COPD.

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COPD can cause coughing with large amounts of mucus, wheezing, shortness of breath, chest tightness, and degradation of the lungs. People who have COPD may find it difficult to engage in daily activities without becoming breathless. Symptoms may be quite similar to asthma but with an entirely different cause.

People who suffer from COPD are typically smokers or those who used to smoke.

Long-term exposure to other lung irritants, such as dust or air pollution, also can contribute to COPD. COPD is a common illness among the elderly who experienced long-term exposure to either cigarette smoke or other noxious particles from fuels, chemicals and occupational dusts before more stringent environmental regulations were implemented.

The Mayo Clinic says about 1 percent of people with COPD have the disease due to a genetic disorder that causes low levels of a protein called alpha-1-antitrypsin, or AAt. AAt is made in the liver and secreted into the bloodstream to help protect the lungs.

In healthy lungs, air travels through the trachea, or windpipe, into tubes known as bronchia that connect to the lungs. These bronchial tubes end in large bunches of air sacs, called alveoli. Small capillaries run through the walls of the alveoli to help with the exchange of oxygen and carbon dioxide in the body.

When someone has COPD, the airways and alveoli lose their elastic quality and many air sacs may be destroyed. In addition, the walls of the bronchial tubes can become thick, inflamed and filled with mucus, prohibiting the flow of air. As a result, less oxygen is breathed into the body and passed into the bloodstream to fuel the body’s needs. Lack of oxygen can lead to blueness of the lips and fingernail beds, fatigue and reduced mental acuity.

No treatment currently exists to reverse damage to the lungs or other components of the respiratory system. The majority of COPD therapies are designed to mitigate symptoms and make breathing easier.

These include inhaled medications or pills taken orally. Many people with COPD may need to take medicines known as controller medications every day. In the event of a breathing attack, rescue inhalers also may be prescribed.

The COPD Foundation says other therapies also may help patients cope with COPD. Oxygen therapy can reduce strain on the heart and prevent the negative side effects of decreasing blood-oxygen levels.

Learning certain breathing techniques, including abdominal and pursed-lips breathing, can reduce anxiety levels and prevent hyperventilation, which typically compounds breathing problems.

People with COPD also should improve the air quality in their homes. Allergens and air irritants can make breathing more difficult or lead to acute attacks. Install an air filtration system to keep a home clean.

Above all, quitting smoking is the most effective way to combat COPD, and smokers should speak with their physicians about smoking cessation programs and medications.

some of the immunizations you may need as you age.

ew parents can easily become overwhelmed by the number of pediatrician visits their children need.

By the time a child celebrates his or her fifth birthday, he or she has seemingly been administered dozens of immunizations. But even though people get the majority of their vaccinations while they are very young, that does not necessarily mean they can’t still benefit from immunizations later in life.

The Centers for Disease Control and Prevention notes that humans never outgrow their need for vaccinations. Although certain vaccinations may no longer be necessary, others may be necessary into adulthood.

Certain vaccinations, which can safeguard individuals from long-term illness, hospitalization and even death, are now recommended for all adults. The following are

Influenza According to the CDC, roughly 226,000 people are hospitalized in the United States due to influenza, while thousands more die from the flu and its complications. Flu vaccines protect against various strains of the flu virus, and the vaccine is recommended for just about everyone between the ages of six months and older, including middle-aged adults.

People age two and older are now advised to get the nasal mist version of the vaccination.

However, adults age 50 and older should not get the mist. Individuals who are severely immunocompromised, not feeling well or those who have an allergy to eggs should speak to their doctors before getting a flu vaccination.

Pneumococcal disease Pneumococcal disease is an illness caused by bacteria that can spread from the nose and throat to the ears or sinuses. If the bacteria spreads to other areas of the body, like the lungs, it can cause pneumonia. Pneumococcal

Did you know?

Though laughter is often referred to as “the best medicine,” no definitive study has been conducted to determine the effects of laughter on overall human health, leaving open the possibility that maintaining a good sense of humor and a positive attitude are just as important, if not more important, than finding time to laugh each day. But even if laughter is not medicinal, its benefits can mimic those of exercise. When a person laughs, his or her pulse and blood pressure increase, and people tend to breathe faster when they laugh. Faster breathing sends more oxygen to the tissues, which can help the heart and lungs work more efficiently. In addition, a Vanderbilt University study found that between 10 and 15 minutes of laughter can burn as many as 50 calories. Finding time to laugh may also indirectly improve the body’s immune system response, as studies have suggested that infection-fighting antibodies might be more abundant in people who can use humor to combat stress.

disease also can cause meningitis if it affects the spinal column. Adults 65 and older need one dose of the pneumococcal conjugate vaccine followed by the pneumococcal polysaccharide vaccine.

Shingles Shingles is caused by the varicella zoster virus, the same virus that causes chickenpox.

Individuals who have had chickenpox are at risk for developing shingles later in life.

The virus can cause a painful skin rash and blisters. Other symptoms include chills, pain, fever, and even loss of vision. Because shingles most often occurs in people age 50 and older, the shingles vaccine is recommended for those in this age bracket.

People who have medical conditions that weaken the immune system or those who take immunosuppressive drugs also may benefit from the shingles vaccine.

Pertussis (whooping cough) The CDC estimates that there are between one and three million pertussis cases in the

United States each year. All adults between the ages of 19 and 64 need a one-time whooping cough booster vaccine, particularly if they will be in close contact with infants younger than 12 months. Adults are the most common source of pertussis infection in infants. Whooping cough for adults can last for several weeks or even months, causing unnecessary discomfort and leaving sufferers gasping for breath.

HPV Human papillomavirus, or HPV, is a common virus spread mostly through sexual contact.

Few may know they have the disease, as it rarely produces symptoms. However, certain types of HPV can cause cervical cancer, genital warts and cancers of the penis, anus and throat. The HPV vaccine is recommended for both males and females between the ages of 17 and 50.

Vaccinations are not just for kids. Adults should discuss their immunization records with their physicians to determine which vaccinations they need to maintain optimal health.

21 • February 2015 •

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Immunizations important for adults, too

• February 2015 • 2

Stop colds before they start T

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he stuffy nose, aches and pains that often accompany the common cold can leave sufferers feeling miserable for a week or more. Cold season seems to kick into high gear when the temperatures drop, but this can be the year you don’t come down with a case of the sniffles. The following cold prevention tips can increase your chances of making it to spring without losing any days or sleep to the common cold.

Keep kids clean. School-aged kids tend to carry home lots of germs, so when kids get home after a long day at school, make sure they wash their hands thoroughly and change into fresh outfits. Such precautionary measures can keep colds and other illnesses from running rampant through your house.

Go outdoors and get some fresh air.

It’s a myth that cold air will bring on a cold. In reality, being outside instead of congregating indoors with other sick people may decrease your risk of getting a cold.

Don’t be afraid to go outside when the temperatures drop for fear of getting sick.

Fresh air and exercise can be good for you.

Drink plenty of fluids. Keeping your body hydrated will help flush toxins out of your body, strengthening your immune system and making it more capable of fending off colds.

Keep your distance. Did you know the cold virus can be shot up to three feet away when someone sneezes? The virus travels on the small droplets of saliva and mucus that get propelled from the nose and mouth of a sick individual. If you know someone is sick, stay as far away as possible and wash your hands frequently, paying special attention to your fingertips.

Wipe down surfaces. The cold virus can live on surfaces for up to 24 hours. That means a sick person can easily transfer a virus by touching a computer keyboard or remote control he or she shares with others.

Use disinfecting wipes or warm, soapy water to clean off doorknobs, telephones, light switches, cabinet handles, and anything that is frequently touched around a home or business.

Let it out gently. Blowing your nose forcefully or pinching your nose to hold back sneezes can irritate nasal passageways and make them more vulnerable to infection.

What you need to know about Ebola bola has been ravaging residents of West Africa for quite some time, but the virus hit closer to home when the disease touched down in North America in September of 2014. The presence of the Ebola virus in the United States sparked immediate panic, but many concerns surrounding this potentially deadly virus are unfounded.

Several strategies can reduce your risk of succumbing to the cold virus.

Avoid touching your eyes, nose and mouth. If you are well, keep your hands away from your mouth, nose and eyes.

Viruses are especially good at entering the body through the mucus membranes located in these areas of the body. A combination of frequent handwashing and avoiding touching your face can keep colds at bay.

Maintain your exercise routine. Regular exercise can boost the body’s immune system and help it to fend off foreign invaders, including the cold virus. A recent study found that taking vitamin C in addition to daily exercise can reduce your risk of cold and cut the duration of the cold should you get one. Before taking any supplements, speak with your doctor to make sure they won’t interact negatively with other medications.

Recognize that antibiotics are not the answer. Antibiotics are only effective at treating bacterial infections, not viruses, which means they are ineffective at fighting the cold virus.

If you do get sick, play it smart. Should you succumb to a cold in spite of your best efforts, steer clear of others so you are not spreading the virus. Rest and fuel your body with healthy foods and beverages. There’s no need to visit a doctor for a cold unless you have a fever after several days of being sick. Colds normally last between seven and 10 days. If your symptoms do not improve or if they seem to be worsening, visit your doctor.

What is Ebola?

Ebola is a rare and deadly disease caused by infection with a strain of an Ebola virus, according to the Centers for Disease Control and Prevention. Though Ebola primarily affects humans and other primates, it also can be passed by bats and other wild animals. Ebola viruses are contained in five different varieties: Ebola virus (formerly Zaire virus), Sudan virus, Taï Forest virus, Bundibugyo virus, and Reston virus.

Little is known of how the virus first passes to humans, but it could be through interaction or consumption of infected wild animals. Humanto-human transmission is to blame for the epidemic in Africa.

How is Ebola contracted?

In humans, Ebola spreads only via direct contact with the bodily fluids of a person who has developed symptoms of the virus. Fluids that may contain the Ebola virus include saliva, blood, mucus, vomit, feces, tears, breast milk, urine, and semen. The World Health Organization says only people who are quite sick are able to spread Ebola through saliva, and more studies are necessary to determine if the virus can be transmitted through sweat. Many people are infected when they come in contact with blood, vomit and feces from infected individuals. Vomiting and diarrhea are main symptoms of the disease and prolific transmitters of the virus.

It’s important to note that deceased bodies remain infectious, and people handling human remains have contracted the virus from burial rituals and embalming.

Even if a person has recovered from Ebola, the virus may still be able to persist in semen or breast milk of survivors for up to seven weeks. Caution is always suggested to prevent additional transmission.

What are Ebola symptoms?

The incubation period for Ebola is between two and 21 days. Many infected persons exhibit no symptoms during this time.

Typically, the first symptoms of the virus to appear are the sudden onset of fever, fatigue, muscle pain, headache, and sore throat, according to the WHO. Vomiting, rash, diarrhea, and symptoms of impaired kidney

and liver function may eventually appear. In some cases, internal and external bleeding may occur.

It can be very difficult to distinguish Ebola from other infectious diseases. Several tests are required to confirm Ebola is the culprit behind symptoms.

How is Ebola treated?

Many nations do not have the necessary medical care facilities and equipment to treat Ebola or contain the disease. There are currently no proven treatments available for Ebola, nor a vaccine. However, supportive care in the way of rehydration and treatment of specific symptoms can improve a patient’s chance of survival. Experimental treatments with blood products and immune therapies also are being evaluated. At press time, two Texas nurses, who contracted Ebola while treating the late Thomas Eric Duncan, the first person to be diagnosed with Ebola in the United States, were recovering quite well.

Process for avoiding Ebola and containing the virus Successful outbreak control relies heavily on case management, monitoring symptoms, good laboratory services, and safe burials.

The CDC recommends practices of careful hygiene, including washing hands with soap and water. Avoidance of blood and body fluids is key.

Anyone who has had contact with someone suffering from Ebola is at risk. The virus can enter the body through broken skin or unprotected mucus membranes in the eyes, nose or mouth, and the CDC released updated guidelines for people who might have been exposed to the Ebola virus.

“The new guidelines increase the level of protection by outlining different levels of exposure and outlining different public health actions that can be taken for each of those levels of exposure,” said CDC Director Dr. Tom Frieden.

Direct contact with infected body fluids, for instance, would be classified as high risk.

Someone would be considered low risk if he or she traveled on an airplane with a person showing symptoms of Ebola.

At press time, no travel restrictions to North America from West Africa had been implemented. However, travelers should expect screenings for symptoms at airports.

While Ebola has a high fatality rate elsewhere in the world, health advisors want to reiterate that pneumonia and the flu are responsible for more deaths in the United States than Ebola.

23 • February 2015 •

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