Healthy lifestyle 10 17

RhodyBeat presents

Fitting in Fitness How to find time for fitness

October 2017 A Special Supplement from

Beacon Communications

Happy and Healthy Trails

Easy ways to reduce your risk of getting sick while traveling

Why You Need to Quit The benefits to quitting smoking

View this section online @ www.rhodybeat.com

Healthy Lifestyle • October 2017 • 2

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Easy ways to reduce your risk of getting sick while traveling Did you know? — The importance of vacations Chicken soup is good for more than the soul Did you know? — Rhinoviruses Want healthier kids? Get a pet Strength training important to women’s health How to find time for fitness Strategies to keep weight off once it’s gone Symptoms and side effects of low testosterone Simple solutions for a better night’s sleep Did you know? — Screens and sleep Did you know? — The great outdoors 6 things to share with your doctor The benefits to quitting smoking Clearing up adult acne Women at greater risk for urinary incontinence than men How to get a handle on work-related stress

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Easy ways to reduce your risk of getting sick while traveling

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ravel and tourism is big business. According to research from the World Travel & Tourism Council in conjunction with Oxford Economics, the travel and tourism industry outpaced the global economy for the sixth consecutive year in 2016.

With so many people traveling for business or pleasure, it can be easy for illness to spread. Travelers concerned about their vulnerability to colds or other ailments may be unable to avoid cramped airline cabins or crowded restaurants, but there are ways for both business travelers and vacationers to reduce their risk of getting sick while on the road.

Stay hydrated. People may remember to drink water when sitting at their desks in the office or lounging around at home, but travelers who are busy seeing the sights or attending seminars may forget to stay hydrated throughout the day. That can increase one’s susceptibility to illness, as fluids carry nutrients to the cells and flush bacteria from the bladder. Older travelers should be especially vigilant about staying hydrated while traveling, as the Harvard Medical School notes that older men and women do not sense thirst as much as they did when they were younger.

Continue exercising.

Even vacationers whose primary goal when traveling is to relax and unwind may want to squeeze in a little physical activity during their travels. The U.S. National Library of Medicine notes that physical activity can flush

bacteria out of the lungs and airways, potentially reducing one’s chances of getting a cold, the flu or another illness. In addition, exercise causes changes in antibodies and white blood cells that could help the immune systems of physically active people detect illnesses earlier than the immune systems of sedentary men and women.

Purchase hand sanitizer. One of the easiest ways to get sick while traveling is to come into contact with germs. Travelers tend to be out and about instead of locked inside hotel rooms, so their exposure to germs is likely greater while traveling than it is at home. Airport security agents may discard hand sanitizer at security checkpoints, so it may be unwise for travelers to bring sanitizer with them on their trips. Instead, travelers can purchase some at their destinations, carrying it with them and routinely applying it to combat germs.

Get sufficient sleep. Traveling alters routines, and some travelers may find themselves getting inadequate sleep on the road. Studies have indicated that sleep helps sustain a fully functioning immune system, and that chronic sleep loss, which may be a greater concern for business travelers than vacationers, can impair the immune system.

When traveling, men and women should make a concerted effort to get adequate sleep each night.

Traveling can be a jolt to the body and make it more vulnerable to illness. But no matter how often a person travels, he or she can take steps to protect their bodies getting sick while on the road.

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umerous studies have found that vacationing produces a host of health benefits. The ongoing Framingham Heart Study, which began in 1948 and is currently studying its third generation of participants, found that men who did not take a vacation for several years were 30 percent more likely to have heart attacks than men who took time off. In addition, the FHS found women who take a vacation only once every six years or less were nearly eight times as likely to develop coronary heart disease or have a heart attack as women who vacation at least twice per year.

Vacations also have been linked to lower stress levels, as a study from the American Psychological Association concluded that vacations reduce stress by removing people from activities and environments that are the sources of their stress. Vacations can even benefit employers, as an internal study from the professional services firm Ernst & Young found that employees’ year-end performance ratings improved by 8 percent for each additional 10 hours of vacation time they took.

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Did you know?

Healthy Lifestyle • October 2017 • 6

Chicken soup is good for more than the soul

C

old season never seems to take a year off. Experts estimate that colds are so widespread that very few humans escape infection.

Some people come down with colds more than once per year. That should not come as too great a surprise, as there are now thought to be more than 200 different strains of cold.

For the past 50 years, researchers studied two classes of viruses responsible for a total of roughly 100 different incarnations of the common cold. Two years ago, after development of molecular techniques to look at the viral genome, researchers found a third class of rhinoviruses, according to James Gern, MD, an asthma specialist at the University of Wisconsin School of Medicine and Public Health. This discovery doubled the number of potential cold viruses.

While there’s no cure for the common cold, cold remedies have been around for centuries. Chicken soup remains one of the more popular cold reme-

dies. Grandmothers have long espoused the virtues of chicken soup with regard to treating colds, but now research is backing up those claims.

Researchers have long examined the potential health benefits of chicken soup in an attempt to understand why it seems to be such an effective tonic at treating colds. A 1998 report found that broth may help improve the function of the tiny hairs in noses called cilia. The cilia help prevent contagions from getting into the body. Hot fluids also can help increase the movement of nasal mucus, helping to relieve stuffiness and congestion.

Chicken soup also can help reduce inflammation, which often results as the immune system works to fight the cold virus. A study in the journal Chest found that chicken soup appears to inhibit neutrophil chemotaxis, which is the movement of certain immune cells to mucus membrane surfaces. As a result, mucus production is inhibited and cold symptoms are reduced.

Chicken soup is loaded with immuneboosting vegetables and other ingredients that provide phytonutrients. The American Cancer Society defines phytonutrients, or phytochemicals, as plant compounds like carotenoids, lycopene, resveratrol, and phytosterols that are thought to have health-protecting qualities. Chicken soup may also contain onions and garlic, which are believed to have natural antibacterial or antiseptic properties.

An easily digestible comfort food, chicken soup also helps a person feel better because it effectively delivers vitamins and minerals.

While some profess that homemade chicken soup is the key to fighting a cold, many commercially-made soups fit the bill as well. The salt, steam, vegetables, chicken protein, and soothing broth combine to form a worthy adversary to the common cold.

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Did you know?

Rhinoviruses are associated with the common cold. However, these viruses also may

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Healthy Lifestyle • October 2017 • 8

Pets can contribute to cognitive, physical and emotional wellness in children.

Want healthier kids?

Get a pet

I

f youngsters have been eyeing fuzzy kittens or boisterous puppies at nearby shelters or pet stores, parents may want to give in to those cries for a family pet. Pets are added responsibilities, but the health benefits associated with pet ownership may be well worth the investment of time and effort.

Caring for a pet is sometimes viewed as a childhood rite of passage, but there’s much more to the experience than just learning responsibility.

Experts say a child’s emotional, cognitive, physical, and social development can be enhanced through interaction with a family pet. Studies continue, but the effects of family pets on children was heavily researched by developmental psychologist Gail F. Melson in 2003. Melson looked at literature on child-animal relationships and found that children who had pets were better able to understand biology and children who could turn to pets for unconditional emotional sup-

port were less anxious and withdrawn than their peers without family pets to turn to.

Data from a small study conducted by researchers at the Cummings School of Veterinary Medicine at Tufts University reported that adolescents who had animal experience were more likely to see themselves as important contributors to communities and more likely to take on leadership roles.

Pets also can help children develop into well-rounded individuals. Playing with a pet requires children to engage in physical activity and can help stimulate motor skills. An English study conducted in 2010 and published in the American Journal of Public Health found that children from dog-owning families spent more time in light or moderate to vigorous physical activity and recorded higher levels of activity counts per minute than kids whose families did not own a dog.

Pets may help with allergies and respiratory ailments as well. A 2012 study by the American Academy of Pediatrics discovered that children who have early contact with cats and dogs have fewer respiratory infections and ear infections and need shorter courses of antibiotics than children who have not had contact with pets.

A study from Dennis Ownby, MD, a pediatrician and head of the allergy and immunology department of the Medical College of Georgia, found that having multiple pets decreases a child’s risk of developing certain allergies. He found that the children who were exposed to two or more dogs or cats as babies were less than half as likely to develop common allergies as kids who had no pets in the home.

Pets also may foster social interactions, which can benefit children who are shy. Inviting others over to meet pets can help children make friends and find others with similar interests.

Children may also confide in pets and develop their self-esteem.

Studies have indicated that the type of pet a family has, whether it’s horses, dogs, snakes, etc., does not matter, as all companion animals have the potential to benefit children.

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How How to to Choose Choose aa Skilled Skilled Nursing Nursing Facility Facility Selecting a Skilled Nursing Facility for a loved one can be a very stressful and often very overwhelming experience, as well as relieving one once the right facility is found.

Most importantly, when doing so make a list of what needs your loved one has that will provide them happiness and longevity.

Skilled Nursing Facilities can provide Short-Term Rehabilitation as well as Long Term, Dementia, Hospice, and Respite Care. Depending on the needs of your loved one would help to determine what facility can best provide the most accurate and appropriate care. Take a tour of the potential facility. You should intuitively feel warmth and safety in this environment. This visit will provide you the opportunity to view the atmosphere and the morale of residents and staff. Is the facility clean and without odor? Are the residents socially engaged and appropriately dressed? Is the ratio between staff and residents suitable for needs to be met? Ask for a consultation with the admission staff member to have questions answered on the facility. Some significant questions would involve the financial aspect on what insurance would cover and for how long, private pay rates, and if the facility is Medicaid certified. Inquire who the medical

director is and what the nearest hospital is affiliated with the facility. Ask about outside services available within the facility such as hair care, banking, phone/television, laundry, and ancillary services of dental, podiatry, and optometry. Request information on visiting hours, availability to go to outside appointments and outings, as well as social activities and dining services. Remember this facility will become your loved ones home and all the comforts need to be accessible.

Do your research! The Department of Health provides national quality information on nursing homes and allows you to compare the ranking of all nursing homes. Ask your physicians, senior centers, neighbors, family and friends for recommendations.

Solicit outside input and impressions on whether a facility would be a good fit for your loved one. Most importantly, trust your intuition once you have gathered all your facts and made all your visits. Choosing a nursing home is never easy when you love someone. It is often harder for the caregiver than the person in need of placement. Let that nursing home help to take care of your love one and in the end that nursing home will also being taking of you.

Strength training important to women’s health

W

omen’s bodies are built different from men’s to accommodate the changes of pregnancy and childbirth. Although women may store fat differently and have less muscle mass than men, it’s still important that women include weight resistance training in their exercise routines.

Lifting weights is an important part of staying fit. Yet many women do not pick up weights out of fear of bulking up and gaining weight. In a 2011 opinion poll conducted by the U.S. Centers for Disease Control and Prevention, less than 20 percent of women said they accomplished the CDC’s recommended 2.5 hours of aerobic exercise and two periods of strength training each week.

Contrary to popular belief, women who weight train will not turn into the bulking behemoths of competitive weight lifting.

The Women’s Heart Foundation says that high levels of estrogen make it quite difficult for women to become overly muscular.

When they strength train, rather, women’s muscles will improve in tone, endurance and strength instead of size.

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Resistance training provides an efficient way to build strength and burn calories. A study from researchers at the University of New Mexico found that the body will take between 15 minutes and 48 hours after exercise to return to a resting state. That means that a person continues to burn calories after exercising, a phenomenon known as “after-burn” or “excess postexercise oxygen consumption.” The more intense the workout, the longer the afterburn may last.

Studies performed at the Quincy, Mass., South Shore YMCA found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle, but lose 3.5 pounds of fat. With that lean muscle addition, resting metabolism increases and more calories can be burned each day.

The following are some additional benefits of strength training.

Reduces risk of heart disease by lowering LDL cholesterol and increasing HDL cholesterol.

Builds stronger muscles and connective tissues that can increase joint stability.

Improves the way the body processes sugar, which can help reduce the risk of diabetes.

Reduces rates of depression. A Harvard University study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling. Women who strength train commonly report feeling more confident and capable.

Women with no strength training experience can consult with a personal trainer who can teach them proper strength training form. This ensures that the exercises are being done efficiently while reducing the women’s risk of injury. Qualified trainers also can keep people moving toward fitness goals.

How to find time for fitness

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any adults admit to having little or no time to exercise, and statistics support the notion that men and women simply aren’t exercising enough.

According to the National Center for Health Statistics, only 21 percent of adults ages 18 and older met the physical activity guidelines for aerobic and musclestrengthening activity (Note: The World Health Organization recommends that healthy adults between the ages of 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, while also performing musclestrengthening activities involving the major muscle groups at least two days per week.)

Commitments to work and family can make it hard to find time to visit the gym or exercise at home. But the benefits of regular exercise are so substantial that even the busiest adults should make concerted efforts to find time to exercise. The following are a handful of ways to do just that.

Embrace multitasking. Many professionals are adept at mult-tasking in the office, and those same skills can be applied when trying to find time for exercise. Instead of plopping down on the

couch to watch television, bring a tablet to the gym or the basement and stream a favorite show while on the treadmill or the elliptical. When running errands around town, ride a bicycle or walk instead of driving.

Cut down on screen time. A 2016 report from The Nielsen Company revealed that the average adult in the United States spent more than 10 hours each day consuming media. That includes time spent using smartphones, tablets, personal computers, and other devices.

By reducing that screen time by just one hour per day, adults can create enough free time to meet the WHOrecommended exercise requirements.

Make it a group effort. Involving others can make it easier for adults to find time to exercise. Instead of hosting work meetings in a conference room, take the meeting outside, walking around the office complex while discussing projects rather than sitting stationary around a conference table. At home, take the family along to the gym or go for nightly post-dinner walks around the neighborhood instead of retiring to the living room to watch television.

taurant on Friday or Saturday night, enroll in a fitness class together. Parents can still hire babysitters to look after their youngsters while they go burn calories instead of packing them on at local eateries.

Redefine date night. Adults who can’t find time for exercise during the week can redefine date night with their significant others. Instead of patronizing a local res-

Finding time to exercise can be difficult for busy adults. But those committed to getting healthier can find ways to do so even when their schedules are booked.

11 • October 2017 • Healthy Lifestyle

In lieu of traditional date nights, couples looking to find time to exercise can enroll in classes at the gym or exercise together when they would otherwise be dining out.

Healthy Lifestyle • October 2017 • 12

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L

osing weight requires hard work and determination. Oftentimes, men and women hoping to lose weight must commit to healthier lifestyles than the ones they’ve grown accustomed to. That can be a big adjustment, and it’s important that men and women about to embark on their weight loss journeys recognize that keeping lost weight off can sometimes be as challenging as losing the weight.

Some people are inspired to lose weight before their weddings, while others may want to shed some pounds before beach season. While there’s no wrong reason for people who are overweight or obese to lose weight, people who tie their weight loss efforts to something as temporary as beach season may overlook the long-term benefits of maintaining healthy weights, unknowingly increasing their risk of putting weight back on after reaching their shortterm goals.

According to the Harvard T.H. Chan School of Public Health, maintaining a healthy weight lowers a person’s risk of heart disease, stroke, diabetes, high blood pressure, and various cancers. Maintaining weight loss can be an uphill battle, but men and women can employ various strategies to ensure the weight they lose stays lost for years to come.

Continue your weigh-ins. Weigh-ins may seem like the enemy as men and women make their initial efforts toward losing weight. However, weigh-ins gradually become something to look forward to as pounds start to drop off. Routinely weigh yourself even after reaching your weight

loss goals, as the scale can be just as motivational for people trying to maintain healthy weights as it is for people trying to lose weight.

Stick to your diet. When trying to lose weight, adults often combine diet and exercise. That’s a great weight loss strategy, and it’s also a great way to maintain a healthy weight. Recognize that weight won’t stay off if you exercise but don’t eat right. Rather, maintaining a healthy weight over the long haul requires both a healthy diet and regular exercise.

Eat slowly. While it might not work for everyone, eating slowly has been linked to lower calorie consumption. A study from researchers at Texas Christian University found that participants who were instructed to take small bites, chew thoroughly and pause and put their spoons down between bites consumed, on average, 88 fewer calories per meal than participants who were told to take large bites, chew quickly and continue eating without putting their spoons down. Study participants who were overweight, however, ate just 58 fewer calories on average.

Document your efforts. Whether it’s in a journal, on a blog or by emailing a loved one, documenting your efforts to maintain a healthy weight may provide the motivation you need to stay on course.

Maintaining a healthy weight after substantial weight loss is a challenge that men and women can overcome by staying as vigilant in their efforts to keep weight off as they were while working to lose weight.

R

egardless of gender, all humans produce the hormone testosterone.

However, men have much higher levels of testosterone than women.

Testosterone is a chemical messenger that is responsible for the development of male sexual characteristics. In addition, testosterone helps regulate muscle size and strength, red blood cell production, bone mass, and fat distribution.

As men age, their testosterone levels begin to dip. Although a natural result of aging, lower testosterone levels, also called hypogonadism, can contribute to any number of side effects — some of which men can find interrupt their quality of life. The medical resource Healthline says that testosterone starts to de-crease after age 30, falling by 1 percent for each year thereafter.

Some men may even suffer from low testosterone (called low-T), which is the underproduction or lack of production of this hormone. Typically, this is linked to chronic medical conditions, such as obesity, diabetes and other hormonal conditions. Although not all men will experience low-T, learning to recognize its signs and

symptoms can help those who develop the condition address it that much more quickly.

Changes in sexual function: Changes in sexual function resulting from low-T can include decreased libido/desire, inability to have or maintain erections, fewer spontaneous erections, and infertility. Since testosterone is linked to healthy sperm production, lower levels may reduce the number of healthy sperm or their mobility.

Insomnia and trouble sleeping: Sleep disturbances may be linked to low-T. These can include trouble falling asleep or frequent waking.

Emotional changes: Emotional changes may be a byproduct of lower testosterone or feelings of helplessness over a seemingly irreversible condition. Fatigue, low self-confidence, sadness, depression, and even trouble concentrating are possible.

The Urinary Care Foundation says that low-T is quite common. Roughly four out of 10 men over the age of 45 have low testosterone. Low-T also affects two out of 10 men over the age of 60 and three out of 10 men over the age of 70.

Weight gain: Men with low-T may suffer from increased body fat coupled with decreased energy levels that can make exercise less appealing. Weight gain — particularly in the abdominal area — may also occur in conjunction with a condition called gynecomastia, which is swollen or tender breasts.

If symptoms of low-T prove bothersome, testosterone replacement therapy, or TRT, may be prescribed. These include skin gels, shots, long-acting pellets, patches, and pills. The American Urological Association suggests discussing the pros and cons of TRT with a doctor who is skilled in diagnosing low-T. TRT should not be used by men planning to become a father anytime soon.

Reduced muscle mass: Other physical changes can include reduced muscle bulk and strength. Decreased bone mass or mineral density is also possible.

Although some people feel that TRT can help them feel more vigorous and younger, the Mayo Clinic says there are no distinctive studies that point to those results.

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13 • October 2017 • Healthy Lifestyle

Symptoms and side effects of low testosterone

Healthy Lifestyle • October 2017 • 14

Simple solutions for a better night’s sleep Did you know?

According to the National Sleep Foundation, using a computer or electronic device before bed can make it hard to fall asleep. Studies have shown that even small electronic devices like smartphones can emit enough light to confuse the brain. Photoreceptors in the retina sense light and dark, helping to align circadian rhythms to the external day-night cycle. The signals these receptors send to the brain help people be alert in the morning and fall asleep at night. But using devices such as smartphones, tablets or laptop computers before bed can miscue the brain and promote wakefulness at a time when the body should be falling asleep. Men and women who like to read before going to bed can increase their chances of getting a good night’s sleep by reading print books or print editions of magazines or newspapers rather than e-readers or tablets.

T

he importance of a good night’s sleep is well-documented.

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 get-

ting 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.

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eople 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 sleepwake 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.

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Did you know?

Healthy Lifestyle • October 2017 • 16

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I

t is important to be honest with a doctor about certain health habits, but sometimes it isn’t so easy to be forthcoming. Fear of being judged or discussing embarrassing situations may prevent some patients from telling medical professionals the whole story. However, the things people do not share could end up compromising their treatment or prevent doctors from discovering certain ailments.

Rather than omitting information, people need to be frank with their doctors.

Honesty is important when speaking with a physician, even when the discussion turns to the following potentially sensitive topics.

1. Smoking

Even if you aren’t a daily smoker, mention if you smoke in social situations or grab a drag once in a while. Smoking increases the risk for many illnesses and can compromise how effective some medications can be.

2. Alcohol consumption

Be honest about how much you drink, as alcohol can interfere with medications.

3. Supplement usage

Over-the-counter medicines, herbs and other supplements can affect overall health. A doctor needs to know the entire picture before prescribing treatment.

4. Exercise habits

Don’t claim to be a gym rat if you’re more of a couch potato. An accurate idea of their patients’ fit-

ness levels and habits is a key diagnostic tool for physicians.

5. Unusual issues Be forthright with any issues, even those that occur in embarrassing areas of the body. Remember, if you’re uncomfortable with your doctor, you can always get a referral for a specialist who treats those areas of the body daily.

6. Drug use Prescriptions are written in dosages for the intended recipient.

Taking drugs that are not prescribed to you, whether it’s a loved one’s prescription or an illicit drug, affects your body. If you have a medical issue, consult with your doctor so you can get your own legal prescription or begin working toward addressing your addiction.

gers and toes starting to feel warm shortly after they quit. That sensation occurs because quitting smoking also improves circulation.

Quitting decreases levels of carbon monoxide in the body. When smoked, lit cigarettes release carbon monoxide, which compromises smokers’ ability to absorb oxygen into the bloodstream. That makes it difficult for red blood cells to carry oxygen. Body tissue that does not receive an adequate supply of oxygen can cease to function. But according to the American Heart Association, after 12 hours of smoke-free living, the carbon monoxide levels in smokers’ blood return to normal.

S

moking has been linked to a number of negative side effects, including raising smokers’ risk of cancer and cardiovascular disease. Quitting smoking can greatly reduce the likelihood of both of those outcomes, but the additional benefits of kicking tobacco to the curb may surprise smokers.

According to the American Lung Association, smokers’ heart rates drop to normal levels within 20 minutes of quitting smoking.

According to the American Lung Association, smokers’ heart rates drop to normal levels within 20 minutes of quitting smoking. While not all side effects of quitting smoking are so immediate, many are just as impactful.

The health benefits of quitting smoking are seemingly endless. The Office of the U.S. Surgeon General says quitting smoking is the single most important step smokers can take to improve the length and quality of their lives. The health benefits of quitting smoking are too numerous to list them all, but the following are some of the ways that quitting can improve smokers’ overall health.

Quitting benefits blood pressure. Smokers’ blood pressure levels can return to normal levels within two hours of quitting. Smokers may also notice their fin-

Quitting reduces risk of stroke. Stroke is another of the myriad of cardiovascular diseases that has a connection to smoking. According to the U.S. Centers for Disease Control and Prevention, stroke occurs when the blood supply to the brain is blocked or when blood vessels in the brain burst and cause brain tissue to die. Smoking increases the buildup of plaque in blood vessels, which can block blood from getting to the brain. Smoking also causes blood vessels to thicken and narrow, again compromising the body’s ability to get blood to the brain. Within five to 15 years of quitting smoking, smokers’ risk of having a stroke is the same as that of nonsmokers.

Quitting can make it easier to exercise. Many smokers experience shortness of breath, which can make it difficult to commit to the kind of exercise that promotes short- and long-term health. Smoking damages the cilia, which are tiny structures that push mucus out of the lungs. Cilia damaged by smoking begin to repair within one month of quitting smoking, resulting in fewer coughing fits and instances of shortness of breath.

Smokers interested in quitting can visit www.smokefree.gov for more information and support.

RhodyBeat.com Rhode Island‛s local web site edited by readers like you

17 • October 2017 • Healthy Lifestyle

The benefits to quitting smoking

Healthy Lifestyle • October 2017 • 18

How to choose an Orthopedic Surgeon How to choose an Orthopedic How to Choose an OrthopaedicSurgeon Surgeon Paid Advertisement

The right orthopedic surgeon will help heal injuries The right orthopedic surgeon will help heal injuries to your shoulders, hands, joints or knees. These medito your shoulders, hands, joints or knees. These medical professionals provide help for sports injuries or joint cal professionals provide help for sports injuries or joint replacements. replacements.

When you are having a major surgical procedure on When you are having a major surgical procedure on your musculoskeletal system, it is essential to find the your musculoskeletal system, it is essential to find the best medical professional for the job. best medical professional for the job.

Time, persistence and research can put you on the right Time, persistence and research can put you on the right path to recovery. Here are some tips to help you find the path to recovery. Here are some tips to help you find the best surgeon for your needs. best surgeon for your needs.

Recommendations Recommendations

Ask your primary care physician for the names of orAsk your primary care physician for the names of orthopedic surgeons. Your doctor is the best resource for thopedic surgeons. Your doctor is the best resource for finding a medical professional who can handle your case finding a medical professional who can handle your case effectively. Other medical professionals in his practice effectively. Other medical professionals in his practice might also be able to refer you. It is vital that you find a might also be able to refer you. It is vital that you find a surgeon who specializes in what you need. For example, surgeon who specializes in what you need. For example, a man with a sports injury and an elderly person who a man with a sports injury and an elderly person who needs a knee replacement will require two very different needs a knee replacement will require two very different doctors. doctors.

Request information about the surgeon’s background, Request information about the surgeon’s background,

where he attended medical school and where he did his where he attended medical school and where he did his residency. residency.

Many orthopedic specialists become experts at perMany orthopedic specialists become experts at performing one or two types of procedures. Keep in mind forming one or two types of procedures. Keep in mind that the more experience they have with cases like yours, that the more experience they have with cases like yours, the more likely you will have a good outcome after the the more likely you will have a good outcome after the procedure. procedure.

Philosophy Philosophy

Qualified doctors don’t often share the same philosoQualified doctors don’t often share the same philosophy when it comes to medical treatment. phy when it comes to medical treatment.

Some surgeons prefer having patients try other options Some surgeons prefer having patients try other options -- such as physical therapy, dietary or lifestyle changes --- such as physical therapy, dietary or lifestyle changes -before performing surgery. Others think it is wiser to do before performing surgery. Others think it is wiser to do surgery before a problem gets worse. surgery before a problem gets worse.

At your initial consultation with an orthopedic surAt your initial consultation with an orthopedic surgeon, try to understand their medical philosophy. Think geon, try to understand their medical philosophy. Think about whether it matches your expectations. about whether it matches your expectations.

The surgeon should make you feel comfortable and The surgeon should make you feel comfortable and confident. A good bedside manner, with excellent knowlconfident. A good bedside manner, with excellent knowledge, experience and communication, will make you feel edge, experience and communication, will make you feel more relaxed about your health care decisions. more relaxed about your health care decisions.

Full Spectrum Full Spectrum The best surgeons help you with preparation and reThe best surgeons help you with preparation and recovery from your medical treatment. They do more than covery from your medical treatment. They do more than just perform an actual procedure. just perform an actual procedure.

They will take the time to answer all your questions They will take the time to answer all your questions patiently and offer practical suggestions to help you haspatiently and offer practical suggestions to help you hasten your recovery. As well, the doctor will look at your ten your recovery. As well, the doctor will look at your lifestyle to help you become healthier. He will not simlifestyle to help you become healthier. He will not simply fix your broken or painful body part. Changing your ply fix your broken or painful body part. Changing your lifestyle and taking better care of yourself may lessen the lifestyle and taking better care of yourself may lessen the need for surgery in the future. need for surgery in the future.

Hospital Privileges Hospital Privileges Surgeons must be allowed to operate in facilities. DifSurgeons must be allowed to operate in facilities. Different hospitals have different levels of technology and ferent hospitals have different levels of technology and equipment. You will want to have the procedure done at equipment. You will want to have the procedure done at a hospital that is equipped to fit your needs. a hospital that is equipped to fit your needs.

If you prefer to have the surgery performed at a particIf you prefer to have the surgery performed at a particular hospital, check to make sure the surgeon is approved ular hospital, check to make sure the surgeon is approved to operate at the facility. to operate at the facility.

Franklin E. Mirrer, M.D. Orthopaedic Surgeon, Inc.

Franklin Franklin E. E. Mirrer, Mirrer,

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Acne breakouts can be problematic for adults as well as adolescents.

M

any youngsters develop acne during adolescence.

Acne often disappears by the time adolescents graduate high school, but for some people, acne lingers into adulthood.

The American Academy of Dermatology says adults can get acne, which may persist as adults reach their 30s, 40s or 50s. Some people even develop acne for the first time as adults, a condition known as adult-onset acne.

Although both men and women can develop acne, women tend to get adult acne more often than men.

Adult acne can be particularly frustrating for adults who had acne as children. Understanding what’s behind the blemishes can help people get the treatment they need to banish breakouts.

Stress: Stress may contribute to adult acne. When stressed, the body releases certain hormones, most notably cortisol, to address the problem. Skin experts say that testosterone can accompany cortisol, which can drive oil

glands to produce more oil. Stress can lead to more oily skin, which increases the likelihood of breakouts.

Learning how to reduce stress can lead to clearer skin.

Hormonal changes: Fluctuations in hormones are normal for women. Estrogen and progesterone levels vary depending on the menstrual cycle. The Johns Hopkins Department of Dermatology says that acne is prevalent before one’s menstrual cycle, and can also occur during menopause when hormones are in flux again. If acne is problematic, women can speak with their doctors about hormone therapy or birth control pills to see if either option can alleviate the hormone fluctuations that contribute to acne.

Family history: Genes also may be to blame for adult acne, as some people may have a genetic predisposition to acne.

Medication: Acne may be a side effect of certain medications. If medicine is triggering breakouts, women can

discuss potential alternatives with their physicians.

Sugar: Some evidence suggests that sugar can contribute to acne by raising insulin levels, which then triggers oil-releasing male hormones. Stick to foods that do not trigger a sugar (and insulin) spike. Australian researchers found that people who followed a low-glycemic index diet (which is low in refined carbohydrates like those found in white bread) had a 22 percent decrease in acne lesions, compared with a control group that ate more high-GI foods.

Salt: It’s not the greasy fries that cause acne, but it very well may be the salt on those fries. Some doctors suspect that sodium can cause issues with the skin because the iodine found in table salt and seafood can build up and make acne worse.

If these options do not work, speak with a dermatologist about cleansing regimens and topical treatments that can help reduce acne breakouts.

19 • October 2017 • Healthy Lifestyle

Clearing up adult acne

Healthy Lifestyle • October 2017 • 20

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By JENNIFER COATES There is an ancient Chinese proverb that says: “Every smile makes you a day younger.” Those with bright and healthy smiles can attest to the truthfulness of these words for they know that a smile is the ultimate expression of joy, confidence ~ and even youthfulness. Dentistry is all about smiles – healthy, beautiful and confident smiles.

The dental practice of Politelli Family Dental is all about making your teeth healthy and your smiles bright through the comprehensive and state-of-the-art dental services it provides.

Dr. Dan Politelli, who opened his practice in March of this year, is passionate about expert dental care and the way it can impact lives. Personable, gregarious and immediately relatable, Dr. Politelli was born and raised here in Rhode Island. He and his wife Katie, a fourth-grade teacher, live in nearby Cranston where they are raising their smiley 2-and-a-half-year-old son, Leo. They are part of a long legacy of Politelli’s who live in our state and who have contributed richly to their broader communities.

That proud legacy continues with Dan’s new practice on Warwick Avenue.

Dr. Politelli received his formal training at the University of Rhode Island and the University of Buffalo. Following a residency in Hartford, Connecticut, he practiced dentistry in Cranston for five years until an exciting opportunity lured him here to Warwick where its residents are now the beneficiaries of his expertise and talent.

Here at Politelli Family Dental, Dr. Politelli performs a wide range of procedures on patients of all ages, from ages three through the senior years. Some of these many services include: • Fillings, crowns, bridges and implant restorations • Root canals & extractions • Same-day emergency care • Dentures, (complete and partials) and repairs • Cosmetic dentistry, including veneers and custom teeth whitening • Cleanings, sealants and fluorides To get your teeth looking their best this fall, this busy practice is now offering a phenomenal promotion to its new patients.

First-time patients can come in for a routine procedure and be fit for a customized whitening tray. This whitening procedure takes

Meet Dr. Daniel Politelli, D.D.S. of Politelli Family Dental on Warwick Avenue ~ now accepting new patients to this welcoming family practice on Warwick Avenue. only two short visits until you are on your way to a whiter, brighter smile.

Dr. Politelli also encourages parents to bring their toddlers in for an introductory exam. This is a great way to ease them into a lifetime of proper dental care. Politelli Family Dental is also one of the few practices that uses a light sedation to help overcome those typical jitters!

Politelli Family Dental is located at 1353 Warwick Avenue, just south of Hoxsie Corners. Hours are Mon. & Tues., 8:00am to 5:00pm, Wednesdays, 1:00pm to 7:00pm, Thursdays, 9:30am – 6:30pm and Saturdays, 8:00am to 1:00pm. All major insurances are accepted. For your appointment, call the office at 401-463-5480. To learn more, be sure to visit them at their newly created website, www.PolitelliDental.com.

U

rinary incontinence is a common situation for women and men, and one that should not cause embarrassment. While urinary incontinence, often referred to as “UI,” can affect anyone, the risk of developing the condition is higher among women than men. Understanding UI can help women better cope with this often embarrassing condition.

UI affects many

The National Institute of Diabetes and Digestive and Kidney Diseases defines UI as a loss of bladder control resulting in the accidental loss of urine. Three sets of muscles work in concert to keep urine in the bladder. The internal sphincter, the external sphincter and pelvic floor muscles support, contract and relax to help empty the bladder at the right times. This process is compromised in people with UI. UI can occur in various forms. Stress incontinence is when a small amount of urine escapes while coughing or jogging.

Urgency incontinence is the feeling of having to go but not being able to make it to the bathroom in time. Many women experience both types of UI. According to the National Association for Incontinence, urinary incontinence affects 200 million people worldwide.

One in four women over the age of 18 have experienced involuntary urine leakage. Of the 25 million adult Americans suffering from UI, about 80 percent are women.

Causes of UI

UI may be caused by a weakening of the pelvic muscles and urethra, or the tube that connects the bladder to the outside of the body. If damaged

or weakened, these parts of the body may not be strong enough to contract sufficiently to hold urine when stress is placed on them.

The Mayo Clinic offers that age, childbirth, pregnancy, menopause, injury, or prior surgery have all been linked UI. Neurological disorders, such as stroke, Parkinson’s disease and a spinal injury, also may cause UI.

Treating UI

A number of treatments can alleviate UI. Kegel exercises that strengthen pelvic floor muscles may help. When done right, these exercises make participants feel as thought they are trying to stop the flow of urine or attempting not to pass gas.

Some women are able to corral their UI by visiting the restroom at set times each day, and then prolonging trips incrementally.

Losing weight also may help alleviate symptoms of UI if excess weight is putting pressure on the bladder.

Devices, such as pessaries or special tampon-type inserts, can push up against the wall of the vagina and urethra to help reduce stress leakage. Surgery and medications may be necessary if other methods do not help.

Women can speak with their doctors if UI becomes problematic. More information is available at urologyhealth.org.

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21 • October 2017 • Healthy Lifestyle

Women at greater risk for urinary incontinence than men

Healthy Lifestyle • October 2017 • 22

How to get a handle on work-related stress W

ork-related stress is an all too common problem in workplaces across the globe.

According to the American Institute of Stress, 80 percent of workers report feeling stress on the job. Perhaps most troubling, nearly half of those people admit they need help in learning how to manage their stress.

The American Psychological Association notes that stressful work environments can contribute to a host of physical problems, including headache, sleep disturbances and short temper. Chronic stress can produce more serious consequences such as high blood pressure while also weakening sufferers’ immune systems. Stress at the workplace also can make it difficult to concentrate, which in turn can compromise workers’ abilities to perform at the peak of their abilities. That supports the notion that stress is a problem for both employees and employers. As a result, finding ways to reduce that stress should be a team effort.

Getting a handle on stress can be difficult. Since so many people trace their stress to the jobs they need to get by, they might think it’s impossible to address that stress without derailing their careers. But there are a handful of ways for professionals to get a handle on their stress without negatively affecting their careers.

Speak up about your stress. As noted, stress at the workplace can affect workers’ performance, which employers are looking to optimize. Workers can speak to their employers if they feel their work environments are conducive to stress. Work in tandem with an employer to develop time-saving strategies that make it easier to get work done on time.

Supervisors may encourage employees to delegate more often, freeing up time

to get their work done. Employers may also direct employees to wellness resources that can help them more effectively combat stress. The outcomes of such discussions may never be known if workers never take the initiative and speak up about their stress.

Take more time off. According to the “State of American Vacation 2016” report from Project: Time Off, American workers failed to use 658 million vacation days in 2015. Vacation is not just a time to get away, but a valuable, effective way for workers to recharge. The APA notes that avoiding the negative effects of chronic stress and burnout requires workers to take time away to replenish and return to their pre-stress level of functioning. Taking time off to disconnect from work and avoid thinking about work can be just what workers need to overcome their work-related stress. And plenty of workers have the time to take off; they just need to take it.

Embrace relaxation methods. The APA recommends professionals coping with workplace stress embrace techniques that can effectively alleviate stress. Such techniques include meditation and deep-breathing exercises and can help workers develop their ability to focus purposefully on a single activity.

That improved focus may help workers better navigate hectic working environments without succumbing to the stress such environments can produce.

Work-related stress is a significant issue for many professionals. But working in tandem with their employers can help professionals effectively cope with that stress.

23 • October 2017 • Healthy Lifestyle

Explore Your Options Medicare open enrollment is from October 15 to December 7.

Come and learn more about your Medicare options at one of these local meetings: CRAnston, Ri Immaculate Conception School 237 Garden Hills Drive Tues. Nov. 14th @ 6 PM

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A sales person will be present with information and applications. For accommodation of persons with special needs at sales meetings, call the phone number to the left.

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