Fitness guide for web upload

Body & Health A special supplement of the

CommunityAdvocate January 27, 2017

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2 • Community Advocate • Body & Health • Friday, January 27, 2017

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Community Advocate • Body & Health • Friday, January 27, 2017 • 3

A healthy mouth benefits your overall health

By Dr. Mehdi Karimipour Modern Dentistry of Shrewsbury

The staff at Modern Dentistry of Shrewsbury

I

PHOTO/SUBMITTED

t’s been known for many years that good dental health is an indicator of overall health and well-being.

Poor dental health and oral infections can be associated with diabetes or be precursors to many more other serious ailments including heart disease. In addition, a healthy mouth and smile can result in increased confidence and comfort in social situations.

Today, with new technologies and improved pain management techniques, it is easier than ever to maintain great oral health. Dentistry has evolved significantly over the past generation and a variety of treatment specialties have emerged that address common problems.

One such problem relates to the jaw’s temporomandibular joint which is commonly referred to as TMJ disorder or disease (TMD). This affliction can be quite painful and

can be the result of excessive clenching, grinding or even due to an injury or genetic issue.

In the past, treatment of TMJ disorder or TMD required a referral to a specialist; however, certain practices like Modern Dentistry of Shrewsbury have specialists right on staff for improved convenience. Dr. Mehdi Karimipour is a prosthodontist who

is trained to treat these types of issues because he understands TMJ, the anatomy of jaw function and how well a patient’s bite comes together.

Patients who address their TMD can have a rapid improvement in their quality of life due to reduced pain, and improved sleep.

Dr. Mehdi is also trained in maxillofacial prosthodontics which deals with congenital

or acquired defects of the face and neck due to injury, cancer or birth defects. His treatments can extend beyond the mouth and into facial areas which can address a number of issues including facial issues, snoring and sleep apnea.

In many cases, prostheses can be fitted to replace missing areas of bone or tissue and restore oral functions such as swallowing, speech, and

chewing. In other instances, a prosthesis for the face or body may be indicated for cosmetic and psychosocial reasons. This type of specialization is quite rare in a family multispecialty dental practice.

Another new development in the area of dental/facial care is the use of Botox. In addition to its more well-known use to address fine facial lines, Botox can also can be used to treat headaches, bruxism, and jaw aches.

Naturally, in addition to these highly specialized services, Modern Dentistry of Shewsbury is also equipped to handle the full gamut of dental services including preventive, periodontal and pediatric dentistry as well as the latest in cosmetic dentistry. Some of these services include: ZOOM! LED teeth whitening, bonding, contouring and veneers.

Modern Dentistry is located at 307 Grafton St., Suite 203 in Shrewsbury. They can be reached via phone at 508-8428838 or on the web at www. shrewsburydentist.com.

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4 • Community Advocate • Body & Health • Friday, January 27, 2017

Vaccinations: Your best shot at preventing illness

F

rom birth to old age, our bodies need to be tended to and cared for.

Fortunately, medical science makes it a little bit easier to stay ahead of problems that might arise. Vaccines can help prevent disease and diagnostic tests can catch conditions before they go too far. You have to be proactive, though, and make sure that you have taken all the

precautions you can.

A vaccine is normally administered by injection, ingestion or inhalation and causes the body to produce protective antibodies to a disease and help provide immunity. In every state in the U.S., vaccines against the following diseases are required to enter kindergarten: diphtheria, tetanus and pertussis; polio; and measles

It’s recommended that adults 60 or older get the zoster vaccine to help to prevent shingles, which can be caused by the varicella virus left in their systems from chickenpox.

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and rubella. Depending on individual states, there are other mandatory childhood vaccinations as well: for varicella (chickenpox), hepatitis B, haemophilus influenza type B, hepatitis A and meningococcal disease. Also, depending on the individual state, there are some medical, religious and philosophical exemptions permitted. Additional recommended vaccinations for children as they mature into adolescence include yearly flu vaccines; the human papillomavirus vaccine; the pneumococcal vaccine; and a booster dose of the meningococcal conjugate vaccine (at around age 16).

Adults also need to get vaccines, such as yearly flu shots and a Tdap booster. As we age further, our immune systems tend to weaken. Older adults are more prone to infections and illnesses such as pneumonia, so they should receive pneumococcal vaccines. Very often, even when adults get annual flu vaccines, they don’t always get the pneumonia vaccine and thus leave themselves open to dangerous infections.

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It’s recommended that adults 60 or older get the zoster vaccine to help to prevent shingles, which can be caused by the varicella virus left in their systems from chickenpox.

People who have chronic health conditions such as heart disease, chronic obstructive pulmonary disease, diabetes, renal disorders, cancers, lung disorders and others should speak to their doctors to find out which vaccines are strongly recommended and, in a few rare cases, not recommended. It’s important for people with such conditions not to compromise their systems by lowering their bodies’ defenses.

Both Type 1 and Type 2 diabetics experience abnormalities in immune function, even if their glycemic control is good. The flu vaccine is highly recommended for all diabetics.

Other vaccines for diabetics, if they don’t already have immunity, include the zoster vaccine, HPV vaccine (for people ages 9-26) and varicella (for those born in 1980 or after). Heart disease patients also benefit from routine vaccinations;

heart disease can make it harder to fight off certain diseases or make it likelier that there will be serious complications.

Diagnostic screening is another major tool to help prevent and fight disease. Medicare recommends certain tests for all older adults, such as cardiovascular cholesterol screening, mammograms, osteoporosis screening to monitor bone density, colorectal screening and glaucoma testing. The U.S. Preventive Services Task Force recommends abdominal aortic aneurysm screening for men ages 65 to 75; Type 2 diabetes screening for adults with sustained high blood pressure; and pap tests and pelvic exams for women ages 21 to 65. Men at age 40 should talk to their doctors about prostate cancer screening. With regard to a patient’s age, sex, health history and any prominent risk factors, doctors may recommend additional routine screening.

Be proactive about your health. Vaccinations and screenings are key steps toward ensuring a healthy, productive life.

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Community Advocate • Body & Health • Friday, January 27, 2017 • 5

Benefits of nutrition and exercise from food, transport oxygen, and repair tissues.

In a time when many people are looking to improve their health, enhance their physical appearance, or clear their mind, the greatest prescription is physical activity and a well-balanced diet. To learn more about programs that can help you gain healthier habits or stay in line with

By Nicole Mangaudis and Elissa Knott Student Dietitians Framingham State University Health and wellness interns, Boroughs Family Branch, YMCA of Central Mass.

H

ealthy is all encompassing of mind, body, and spirit. Two essential factors in achieving optimal health include physical activity and nutrition.

In conjunction, an exercise regimen and a balanced diet reduce the risk for chronic disease and improve overall health. The recommended diet for the athlete includes one that contains at least 50 percent carbohydrates, with 30 percent and 20 percent of fat and protein, respectively.

Aside from balancing these macronutrients, care must be taken in incorporating foods that are nutrient dense, meaning that they contain a substantial amount of micronutrients, specifically vitamins and minerals, with minimal calories.

When assessing our diet, we often look to place the blame on one macronutrient in particular. This desire is where statements, such as “carbohydrates make you fat” or “extra protein is essential for building muscle,” arise. In reality, all three macronutrients -carbohydrates, protein, and fat- play a necessary role in our bodies, especially during exercise. Carbohydrates are the primary source of fuel for the brain, red blood cells, nervous system, fetus, and placenta. Furthermore, other cells that utilize fat for energy, need carbohydrates to burn fat efficiently. Consumption

healthy habits you already have contact the Boroughs Family Branch – YMCA of Central Massachusetts Membership Director, Ryan Levine at rlevine@ymcaofcm. org or 508-870-1320. For more information on the Boroughs Family Branch visit http://www.ymcaofcm.org/ locations/boroughs-familybranch.

THE DOCTOR IS IN An exercise regimen and a balanced diet reduce the risk for chronic disease and improve overall health.

of healthy carbohydrates can eventually improve an athlete’s overall endurance during high-intensity exercise!

Fat is the secondary source of fuel, primarily during low-to moderate-intensity exercise.

Fat also aids in the absorption of fat-soluble vitamins, specifically vitamins A, E, D, and K, builds hormones, and insulates the nervous system.

Protein is well-understood in its ability to repair muscles after exercise, however, the quantity of protein consumed is an area that is often misunderstood. Athletes typically do not need protein powders or amino acid supplements to satisfy their body’s need. In fact, the best sources include lean meat, poultry, legumes, eggs, etc. These foods not only provide protein, but they also offer a variety of micronutrients, as well.

While all micronutrients play an essential role in the body, some positively influence athletic performance more than others. Consider

calcium and vitamin D, the primary micronutrients associated with maintaining optimal bone health. It is recommended that individuals perform physical activity involving some degree of impact, like jogging, to strengthen bones. Together, adequate consumption of calcium and vitamin D, along with a well-planned workout routine, can significantly reduce the risk for developing osteoporosis. But calcium does much more than that, in fact one of its most influential functions involves muscle contraction and relaxation.

Feeling fatigued during your workout? Evaluate your diet for calcium levels! You may have an inadequate intake and benefit from increasing sources, such as dairy products, or investigating the need for supplementation. Other micronutrients to consider include the B vitamins, iron, copper, and zinc. These vitamins and minerals work together to extract energy

DURING THE WINTER MONTHS, ICE, SNOW AND COLD TEMPERATURES CAN MAKE LIFE CHALLENGING FOR EVERYONE Slippery sidewalks and cold weather can cause a wide range of injuries and illnesses. Here is some helpful advice for preventing common winter dangers.

1. AVOID SLIPPING ON ICE – Icy, snowy roads and sidewalks make it easy to slip and fall. Make sure to wear shoes with good traction and non-skid soles. Stay inside until sidewalks and roads are clear. Lastly, replace a worn cane tip.

2. DRESS FOR WARMTH – Keep the temperature warm in your home. Going outside? Wear heavy socks, a warm coat, a scarf, hat and gloves. When temperatures dip to a dangerous level, try to stay inside and stay warm. If you want to move your body, walk in the mall or at the gym.

3. EAT A VARIED DIET – Try to vary your diet, including eating a diet with fortified levels of vitamin D. Consuming milk, grains, tuna and salmon will add vitamin D to your diet which is traditionally at a deficit in the winter months.

4. CARBON MONOXIDE MONITORS – check the batteries in your carbon monoxide monitor and make sure it’s working. Winter months have us using fireplaces and heating units. Make sure carbon monoxide levels are constantly being monitored.

5. WASH YOUR HANDS – it has been proven that good hand washing can prevent illnesses. When in public or near someone who has been sick, wash your hands with warm, soapy water. Be diligent, it makes a difference.

Take precautions to protect yourself from injury and illness and Spring will be here before you know it. We wish you a happy, healthy 2017.

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6 • Community Advocate • Body & Health • Friday, January 27, 2017

New Year - New Look in eyewear

By Jim Magay Magay & Barron Eye Center

W

“

PHOTO/SUBMITTED

hat’s in?” We hear that a lot in the eyeglass business and the media talks about it incessantly.

But what is really in? If you follow the runways of the fashion world, the HOT looks for this new year will be clear plastics, round shapes, cat eye (both subtle and exaggerated), and tortoise is trending again.

Adding to that, tinted lenses, and mirror coatings are HOT! Back to the runway world: Tortoise - One of the original frame materials was real tortoise shell, but of course that is illegal to use today. The eyewear industry has created some of the most beautiful tortoise colorings and textures. The colors imbued into a quality piece of acetate plastic are very flattering to many.

Because it is such a classic material, you, the wearer, have many choices from virtually every manufacturer of optical frame.

Pam Flint-Dube, owner, Hot Set Hair Studio models the color of the year, “Greenery.”

Cat Eyes – These are back, in a big way, from “nothing subtle about these!” to softer interpretations by all the leading designers. We love the way they flatter many shapes of face.

Colors - Big again - Pantone says the color of the year will be “Greenery.” This color is symbolic of new beginnings.

A fresh and zesty yellow-

green shade that evokes the first days of spring when nature’s greens revive, restore and renew. Illustrative of flourishing foliage and the lushness of the great outdoors, the fortifying attributes of Greenery signals consumers to take a deep breath, oxygenate and reinvigorate.

Classic round shapes - As in round, oval, and P3 shapes

are all feeling the new vitality as the current crop of frame designers are putting their distinctive touches on these old favorites.

No color - Yup! Crystal clear is back also. Looks great with a beautiful tint in the lens!

Metal frames – These will start to come back but in colors. Men now wear color.

It started with sport glasses and now is worn in everyday eyeglasses. Gray is popular, and color mixed with tortoise.

“Blue blocking”, is just appearing on the Optical radar, and the jury is still out on the real effects of this, but our friends at Essilor Optics state: “Blue light is part of the visible light spectrum and is emitted by the sun and artificial light sources such as LEDs, computers, and smart phones. Some types of blue light can be beneficial and help regulate our bodies’ internal biological clocks.” The problem arises when we spend hours on devices that transmit large amounts of blue light

to the degree that our sleep rhythms can be disrupted.

The experts at Essilor continue: “Long term-exposure to Harmful Blue Light has been linked to an increased risk of developing age-related macular degeneration, the leading cause of blindness for adults over age 50.”

The simple fact is that 90 percent of adult Americans spend a minimum of two hours a day on a blue light emitting device. There is something you can do to protect your eyes. Many new lenses are now on the market that filter Blue Light - hence the name “Blue Blockers.

They come in many forms and brands and your Eye Care Pro will be happy to discuss your options.

That is about all the space we have for now - come visit us at Magay & Barron Eye Center, 460 Lincoln St., Worcester, for a personal tour through all the latest in eyewear. For more information call 508-852-3760 or visit www.magayandbarron.com.

Community Advocate • Body & Health • Friday, January 27, 2017 • 7

Deviously delicious guilt-free dessert recipes

F

or those with a seemingly unquenchable sweet tooth, dessert can be the downfall of an otherwise healthy diet. The good news, though, is that once you find the right ingredients, the options for creating a snack that is both nutritious and tasty are endless.

Often deemed nature’s candy, fruit reigns as the go-to healthy dessert. The natural sugars in fruit allow for a permissible sweet treat without sabotaging a healthy diet. Low in calories and rich in flavor, most fruit also contains a substantial amount of vitamins and antioxidants.

Fruit ice pops make for a simple, succulent treat during warmer months. Combine pieces of fruit of your choosing with a splash of fruit juice and freeze in Dixie cups for simple popsicles.

Another option is banana “ice cream.” Blend frozen pieces of banana in a food processor and serve as is for a healthy frozen treat! Liven it up by adding cocoa nibs, nuts or cinnamon. While often associated with sweets, cinnamon is actually a spice that has a variety of positive effects on the body. Cinnamon’s nutrition profile can be found on the “World’s Healthiest Food” index, which lists the spice as medicinal for its impact on blood sugar, antimicrobial properties, cognitive function and more. The health benefits of cinnamon are so significant, in fact, that it is also sold as a supplement in capsule form. Save the 10 dollars that it retails for, and sprinkle this natural flavor on almost any dessert!

For fall and winter months,

when frozen treats simply don’t sound appealing, try baking apples. Place sliced apples in a baking pan, top with lemon juice, brown sugar, cinnamon and nutmeg, and bake at 375 degrees for 45 minutes, stirring the ingredients every 15 minutes.

While there are countless varieties of fruit-based desserts, rest assured that fruit is not the only option for a guilt-free treat.

For a step off the beaten path, try using eggs. Meringues - which some refer to as “kiss cakes” - call for egg whites as the primary ingredient. According to Jessie Szalay, egg whites pack a mean six grams of protein and significant amounts of other nutrients, including riboflavin, selenium and potassium.

While classic meringues do call for sugar, organic maple syrup can be used as a natural substitute. Vanilla, lemon, orange or peppermint extracts can be added for additional flavor. To make these fluffy treats, beat three egg whites with 1/4 teaspoon of cream of tartar until they begin to form stiff peaks. Slowly pour in the sugar or syrup as the mixer continues beating the eggs. Continue mixing and add in any extracts. Once the mixture is stiff and glossy, fill a one-quart plastic bag with the meringue. Snip a corner of the bag to create a 3/4-inch-wide opening and seal tightly. Push the mixture gently through the opening and onto a parchment paperlined baking sheet, creating 1-inch-diameter cookies.

Bake at 200 degrees for about 90 minutes, or until the cookies are dry. Let the meringues

For something a bit more rich, try raw vegan “cookie dough.” These decadent cookie dough bites are high in protein and contain zero grams of added sugar.

cool to room temperature for about 20 minutes and enjoy!

Coconut macaroons are another fun option, using only four wholesome ingredients. Whisk two large egg whites with 1/4 cup of honey and 1/4 teaspoon of sea salt.

When the whites form stiff peaks, stir in 2 1/2 cups of unsweetened coconut flakes.

After letting the batter chill in the fridge for 30 minutes, scoop by two tablespoons and place on a baking sheet.

Bake at 350 degrees for 10 to 11 minutes, or until the macaroons are golden brown in color. (Recipe courtesy of https://elanaspantry.com/ paleo-coconut-macaroons.)

For something a bit more rich, try raw vegan “cookie dough.” Blend 1 cup of natural peanut butter, 2/3 cups raisins, a heaping pinch of the esteemed cinnamon, and

2 teaspoons of cocoa powder in a food processor. Let the mixture chill in the fridge for one hour. Form the batter into 1-inch balls. An optional step here is to roll the balls

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into unsweetened shredded coconut. Refrigerate or freeze to cool and enjoy! These decadent cookie dough bites are high in protein and contain zero grams of added sugar.

Experiment with different types of nut butter, such as almond, cashew or sunflower!

Another option is a simplified version of the classic oatmeal cookie - with only two ingredients. Beat 2 cups of oats in a blender or food processor until the mixture becomes coarse. Mix together with two mashed ripe bananas. Add 2 teaspoons of vanilla extract, cinnamon, cocoa powder, chopped nuts, raisins or dried cranberries!

Drop large tablespoons on a cookie sheet and bake at 350 degrees for approximately 10 minutes.

There are plenty of healthy, hearty ways to enjoy dessert without spoiling your diet.

Try variations of the above recipes, or create your own using basic, natural ingredients!

8 • Community Advocate • Body & Health • Friday, January 27, 2017

Working out can boost many aspects of your health

By Rick Bounds, BS MBA Fitness Director – Westboro Tennis & Swim Club

I

f you want to lose weight and keep it off, you know that exercise should be an essential part of your routine.

But more and more research is showing that working out can boost other aspects of your health as well. In fact, a

A regular fitness routine has been shown to do everything from cut cancer and stroke risk to build stronger muscles and bones to encourage better brain health and digestion.

new study in the journal Circulation found that exercise, even without weight loss, may lower death risk. What’s more, a regular fitness routine has been shown to do everything from cut cancer and stroke risk to build stronger muscles and bones to encourage better brain health and digestion.

Here are health reasons to break a sweat today.

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In response, the Centers for Disease Control and Prevention (CDC) released guidelines in March 2016 urging prescribers to reduce the use of opioids in favor of safer alternatives in the treatment of chronic pain.

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The brain Research is finding that as we age, exercise may be able to help keep our brains healthy.

Two studies presented at the recent Alzheimer’s Association International Conference on Alzheimer’s disease showed that older people who exercised more had significantly less cognitive impairment than those who did not spend time working out. Working out is so good for your brain because it increases the blood being pumped to the brain and encourages higher levels of healthy chemicals called brainderived nerve growth factors.

Osteoporosis prevention “Exercise of various types can help prevent osteoporosis, thinning of bones, fracture risk, and falls that are associated with fractures of the hip, spine and wrist,” said Larry McCleary, MD, retired acting chief of neurosurgery at Denver Children’s Hospital, and author of “Feed Your Brain, Lose Your Belly.”

“Types of exercise that

help include aerobic exercise, resistance training, and even exercises that increase balance and agility,” he added. Tai chi may also be beneficial when it comes to improving balance and muscle strength.

stress. Working out can help keep depression and anxiety at bay. Plus, coping with mood disorders that are often associated with stress can be a little bit easier when you are in good physical shape.

More muscle As people enter their 40s and 50s, muscle mass starts to decline because of aging and, in some cases, decreased activity levels. Muscular atrophy can also occur because of health conditions such as joint pain.

As we age, it’s important to increase or maintain muscle mass through strength training, not only because it helps burn calories, but also because muscle mass is essential for strength and balance.

Decreased stroke risk Given that two of the greatest risk factors for strokes are high blood pressure and heart disease, exercise - with its benefits of a stronger heart and better circulation - is crucial. The U.S. Centers for Disease Control and Prevention recommends at least 30 minutes of moderate physical activity at least five days a week for optimum health, though you should always check with your physician if you have any health concerns before beginning an exercise program.

For more information visit everydayhealth.com.

Westboro and Tennis Club is located at 35 Chauncy St., Westborough. For more information call 508-366-1222, email info@thewestboroclub. com and visit www.thewestboroclub.com.

Less stress Exercise can have a number of emotional benefits. Stress can be caused by elevated levels of the hormones cortisol, adrenaline and norepinephrine.

Exercise lowers these hormones, and increases serotonin, otherwise known as the happy hormone, which helps reduce

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Use It or Lose It: Simple Ways to Build Mental Muscle Celebrating the Health Benefits of Chocolate Mindful March: Introduction to Mindfulness Meditation Choose Your Foods Wisely to Build Stronger Bones

Each free ƚŚƌŝǀŝŶ͛ event is 8:45am-10am in our Educational Bridge Center and includes a light breakfast. All are welcome, yet space is limited, so please call 508-852-ϱϴϬϬ ƚŽ ůĞƚ ƵƐ ŬŶŽǁ LJŽƵ͛ůů ďĞ ƚŚĞƌĞ͘

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Community Advocate • Body & Health • Friday, January 27, 2017 • 9

Change your core habits to achieve permanent weight loss

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hat is your New Year’s resolution? Perhaps it is regarding your health - how you feel or how you look. Did you know that just a 10 percent weight loss can improve cholesterol levels, decrease blood pressure, and increase insulin sensitivity? In addition to the benefits listed, weight loss can improve one’s mental well-being, increase self-confidence, improve sleep quality, increase overall energy, and more!

Many weight loss methods prove to be only a temporary solution. Many “quick fix� weight loss methods may provide fast results, but do very little to equip the dieter for long-term success. Very often, dieters who experienced success on these types of programs regain the weight they lost, and are left feeling discouraged. Quick fixes are desirable, but they do not deal with the most important determining factor of our health - our habits!

Core habits repeated on a daily basis provide the foundation of one’s health. Renewing the mind and creating new habits is the most powerful way to ensure long-term solutions, especially for one’s health. By changing current habits and creating new habits, one can lose weight and maintain a healthy lifestyle for life!

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By changing current habits and creating new habits, one can lose weight and maintain a healthy lifestyle for life!

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10 • Community Advocate • Body & Health • Friday, January 27, 2017

Walking beats running for overall health and fitness

H

ate running? Don’t sweat it! Walking is an effective way to get and stay physically and mentally healthy.

Studies show that walking helps manage and fend off conditions ranging from high blood pressure and high cholesterol to diabetes. It can improve circulation and help you sleep. Plus it slows

mental decline and can boost your mood.

It also produces less strain than running. “Running can be very hard on your joints,� says healthy lifestyle coach, blogger and podcaster Mandie Mutchie, an advocate of walking for physical and mental health. “ Walking is much lowerimpact, so it does not cause

Studies show that walking helps manage and fend off conditions ranging from high blood pressure and high cholesterol to diabetes. It can improve circulation and help you sleep.

Plus it slows mental decline and can boost your mood.

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the same pounding on your joints,â&#x20AC;? she said, noting that walking keeps your heart rate between 55 and 75 percent of your max, which is your fatburning zone.

Mutchie recommends walking three to five hours a week, as well as â&#x20AC;&#x153;one sort of sprint workout,â&#x20AC;? such as rowing or biking, every seven to 10 days.

She also suggests strength training three to five times per week.

Healthy habit Build walking into your daily routine.

New York City lawyer Todd A. Spodek walks to and from court, meetings and offices around the city. He wears a Google Fit to track his walking. The steps add up fast. â&#x20AC;&#x153;I have had a number of days in which I walked over 10 miles,â&#x20AC;? he said, explaining that walking helps him clear his head and think through issues. An added bonus? â&#x20AC;&#x153;I also tend to make the majority of my calls while I am walking.â&#x20AC;?

Len Saunders runs three days a week but says walking is more relaxing. â&#x20AC;&#x153;I love walking as I get older, as it is much easier on the joints and muscles,â&#x20AC;? said

the author of â&#x20AC;&#x153;Keeping Kids Fit.â&#x20AC;? â&#x20AC;&#x153;Set a goal of 10,000 steps each day.â&#x20AC;?

Saunders uses a pedometer to track his steps, but many smartphones have built-in apps to measure steps.

for me.â&#x20AC;?

Even after his parentsâ&#x20AC;&#x2122; deaths, Lauber continues to walk. He recommends it as an enjoyable activity that doesnâ&#x20AC;&#x2122;t require pricey equipment or advanced skills.

Mind and body Walking is a great workout, but often itâ&#x20AC;&#x2122;s so much more than that. â&#x20AC;&#x153; Walking has helped me cope, manage and heal,â&#x20AC;? said Rick Lauber, author of â&#x20AC;&#x153;The Successful Caregiverâ&#x20AC;&#x2122;s Guide.â&#x20AC;?

A former co-caregiver for his aging parents (who had Parkinsonâ&#x20AC;&#x2122;s disease, leukemia and Alzheimerâ&#x20AC;&#x2122;s disease), Lauber credits walking with helping him deal with the emotional, mental, physical and financial stress of the situation. â&#x20AC;&#x153;Without a cure for those conditions, all I could do was helplessly watch while helping Mom and Dad remain comfortable and safe,â&#x20AC;? he said. â&#x20AC;&#x153;I needed an outlet to deal with these mounting frustrations and turned to walking. Walking several times per week proved to be very effective, as it allowed me the opportunity to stretch my legs, clear my head, breathe in fresh air and do something

Walking wisdom Before you hit the pavement, the sidewalk, the trail or the track, make sure youâ&#x20AC;&#x2122;re ready for serious walking. â&#x20AC;˘ Lace up. â&#x20AC;&#x153;Make sure you have great shoes that feel good and are appropriate for your foot shape and gait pattern,â&#x20AC;? said Mutchie, explaining, â&#x20AC;&#x153;Minimalist or toe shoes are closest to natural for your feet.â&#x20AC;? â&#x20AC;˘ Start small. Get off to a steady start. Over time, youâ&#x20AC;&#x2122;ll build distance, pace and time. â&#x20AC;&#x153;Even if youâ&#x20AC;&#x2122;re starting out and can only go a short distance, just try to go a little further each time you go,â&#x20AC;? said Mutchie. â&#x20AC;˘ Stay safe. Walk in safe, well-lit areas that you know well. Make sure friends or family members know where youâ&#x20AC;&#x2122;re going, too. Be careful not to wear headphones that block out the sound of oncoming traffic. You need to be alert about nearby vehicles, people and changes to your environment.

Community Advocate • Body & Health • Friday, January 27, 2017 • 11

Use it or lose it: Simple tips to build a better brain Exercising keeps your body and brain healthy and is fun, no matter what age you are.

gong, tai chi, and other relaxation practices can keep your brain calm, resilient and healthy.

We welcome you to join us as we exercise our brains at Notre Dame Health Care’s free monthly “thrivin’” programs that are held the first Thursday of most months from 8:45-10 a.m. You will learn something new, experi-

ence fellowship, and enjoy a healthful breakfast. Our free thrivin’ sessions are held in the Educational Bridge Center on our Notre Dame Health Care Campus. For more information, please call us at 508-852-5800; or email csessions@notredamehealthcare.org to receive updates on future healthy learning programs.

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ver the past 10 years, there has been a tremendous amount of interest in and research on the brain and the concept of neuroplasticity. Neuroscientists have discovered that people can generate new brain cells and new connections between them throughout life. The more mental reserves that people build up, experts believe, the better they can stave off age-related cognitive decline. Prior to this, the conventional wisdom was that once you reached a certain age, your brain stopped growing and changing. So it is exciting to now know that our brains can improve, grow and constantly respond to new stimuli.

The more you challenge your brain, the more new pathways you form.

There are a number of things that you can do to enhance the functioning of your brain, and many require only simple changes to your daily routine.

Here are some relatively easy options: Exercise – There is universal agreement among top neuroscientists who say that exercise is the number one way to boost brain function and prevent future cognitive decline.

Dr. John Ratey, a researcher and bestselling author from Harvard University, said that exercise makes the brain better and that we use more brain cells when we move than in any other human activity.

Exercise actually increases your brain volume. Simply 30

There are a number of things that you can do to enhance the functioning of your brain, and many require only simple changes to your daily routine. minutes of brisk walking daily has been shown to improve blood flow to the brain, and boost neural growth factors and brain connectivity.

Although daily exercise is ideal, working out 15 to 30 minutes a day, three to five times a week, can provide tremendous benefits to the brain as well. The more you move, the fewer brain cells you lose.

Sleep – Getting sufficient sleep is critical for brain health. Sleep is a time when your brain performs the following important functions: processing information, consolidating memories, making

connections, and cleaning itself up. Dr. Rudolph Tanzi refers to sleep as your “brain’s mental floss.” Aim for seven to eight hours of sleep each night.

Diet – Diets rich in plant foods and low in highly processed foods preserve brain function and overall health.

Aim for more fiber, olive oil, green leafy vegetables, nuts, and fish, and fewer red meats in your diet.

Manage your stress – Chronic stress has been shown to damage the brain.

Activities like meditation, deep breathing, massage, qi

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12 â&#x20AC;˘ Community Advocate â&#x20AC;˘ Body & Health â&#x20AC;˘ Friday, January 27, 2017

The importance of plugging â&#x20AC;&#x2DC;leaky holesâ&#x20AC;&#x2122;

By Tina Marian, R.N., B.S.N. Certified Holistic Health Counselor and Certified Life Coach

By Tina Marian, R.N., B.S.N., (left and below), is a Certified Holistic Health Counselor and Certified Life Coach

E

nergy is not just about feeling tired or wanting to run around the block. Emotions have energy.

Behaviors have energy. So do your thoughts and beliefs.

Sadly, many of us leak good energy in ways that do not serve us. I know because I did for years, not knowing any better. When I finally understood that I could make several small changes that allowed me to better retain my energy, I started to feel more empowered.

Here are some tips to help you plug those â&#x20AC;&#x153;leaky holesâ&#x20AC;?: â&#x20AC;˘ Stop spending money on things you really donâ&#x20AC;&#x2122;t need.

Believe it or not, wealthy people are very frugal and wise about how they spend their money. Use up the food you have before running out for more. If you are throwing food out you bought too much.

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OUT and buying more just to make you feel more secure.

Itâ&#x20AC;&#x2122;s a symptom of a scarcity belief. The truth is we live in an abundant society and we all have more than enough. My dad had a great motto. It was â&#x20AC;&#x153;Use up, fix up and make do.â&#x20AC;? â&#x20AC;˘ You can get great deals in

consignment shops. For the price of one sweater at a high end store, you can get a bag of clothes at a good consignment shop. When I worked and dressed up people used to say to me, â&#x20AC;&#x153;Please tell me that you didnâ&#x20AC;&#x2122;t get that in a consignment shop.â&#x20AC;? My reply? â&#x20AC;&#x153;Five

bucks at Goodwill!â&#x20AC;? â&#x20AC;˘ Pay yourself first. No matter how small of an amount pay yourself first and then attend to everything else. Even a small amount gives you the feeling that there is a monetary security there for you.

Call it your rainy day fund and try not to use it unless absolutely necessary. Itâ&#x20AC;&#x2122;s amazing how fast it grows! While on the topic of money, save your change and roll coins. Throw them under your bed. You will feel abundant as that box of quarters starts to grow! Abundance is a mentality. Nothing more. â&#x20AC;˘ Stop saying â&#x20AC;&#x153;yesâ&#x20AC;? when you want to say â&#x20AC;&#x153;noâ&#x20AC;?. Everyone wants to be viewed as â&#x20AC;&#x153;niceâ&#x20AC;? and helpful, but trust me, if you continue to give when you truly do not have the desire to, resentment will creep in. â&#x20AC;˘ Donâ&#x20AC;&#x2122;t be afraid to rock the boat. Their reactions are their reactions and their problem, not yours. Assert yourself, speak your truth and say what you need to. YOU have

to make yourself the priority.

Some people believe that it is spiritual to put others first.

Go ahead and love people and treat everyone with respect.

But do not bend backwards to ensure their happiness. Not your job. God loves you and wants you to be happy. Period. â&#x20AC;˘ Beware of â&#x20AC;&#x153;Energy Vampiresâ&#x20AC;?. You know who they are.

When you are around them you feel your energy tank.

Energy Vampires know how to push our buttons. Keep your distance and donâ&#x20AC;&#x2122;t give them any of your energy to feed on. â&#x20AC;˘ Get enough good rest and sleep at night so that when you wake up you are refreshed and ready to start the day. Staying up late for â&#x20AC;&#x153;one more game of Solitaireâ&#x20AC;?, or one more show on Netflix will interfere with your energy the next day.

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Community Advocate • Body & Health • Friday, January 27, 2017 • 13

Winter Skin Care: Prepare your skin for the season

By Jean Casello, MD

W

inter is upon us. Cold weather, dry air, warm baths. New England weather can wreak havoc with our skin. Just like it is important to prepare for winter weather with shovels, snow melt and snow tires, it is important to prepare our skin for Jean Casello, MD the months ahead.

Most people think that doing the same skin routine for all seasons is enough. You have your favorite products. You like them. Why change? Well, just as you wouldn’t wear a favorite winter coat in the summer, you need to change up your summer skin care regimen for the winter.

Why? It just doesn’t work.

In the winter the air is drier and colder. You might notice that your skin is dry, scaly and stings when outside. For example, if you are using an artificially fragranced cleanser or acne fighting products this time of year, these products can strip the skin of its natural oils and compromise the skin’s barrier.

This is the time to switch to a gentler, creamy fragrance-free cleanser. Ditch the antibacterial or deodorant soap and harsh laundry detergents as well.

Change that shaving cream to a creamy hydrating formula and put the gel formulation away.

Get rid of hand sanitizers with alcohol. Cleansers with green tea and moisturizers are good options for this time of year.

In the winter those long steamy hot showers/baths feel relaxing and soothing but also

Winter skin needs sunscreen and moisturizer to protect it from the dry, cold air.

contribute to dehydration of the skin. Hot water dehydrates the skin faster that warm or cold water. So limit your showers to only once a day and no more than 10 minutes at a time with tepid water and no bubble bath or shower gel.

Moisturize, moisturize, moisturize.This time of year you can’t over-moisturize. Moisturize every place you have skin! Even if you have oily skin - moisturize! This keeps the skin from dehydrating. Make sure to use a moisturizer that is appropriate for your skin type. Most people will need a heavier or creamier moisturizer because there is less humidity in the air. Moisturize

right after that bath/shower when the skin is damp, as it traps the moisture. Don’t forget the lips. Lips have no glands so they dry out faster than other areas. Blasting hot air from your heating system, or sitting by the fire? Your skin is dehydrating.

Humidifiers throughout the house add moisture to the air.

Some people think you should not exfoliate during the winter months. Sure, the stronger scrubs and acids we use during the warmer months are usually too harsh this time of year. Switch to a gentler form of exfoliation and exfoliate less often but exfoliate.

Exfoliation helps those hydrat-

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ing products penetrate better and helps to slough off dead dry and flaking winter skin.

Drinking more water does not translate into better hydrated skin. You should stay well hydrated for other health reasons but over hydrating does not improve the hydration of your skin.

Sunscreen, sunscreen and more sunscreen. Sunscreen should be used all year round.

Winter sun and solar glare can still cause damage to your skin.

Apply sunscreen 30 minutes prior to going outside to any

exposed area. Skiers, remember you are closer to the sun, so apply often.

Finally, remember your winter coats and to tweak your skin care routine with the changing season. After all, it is New England.

RenovoMD is located at 96 West Main St., (Rt. 20) Northborough. We invite you to call our office to schedule a complimentary consultation with Dr. Casello at 508-393-6398. For more information visit www.renovomd. com.

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14 • Community Advocate • Body & Health • Friday, January 27, 2017

Fitness is a choice: now’s the time to get moving!

I

Which avenue of fitness you choose doesn’t matter.

The most important thing is to choose to do it. Activate your core, ignite your passions, employ your discipline.

Being in the world is a great privilege.

So get involved!

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n a world of pills and procedures, lasers and lipo, it’s not hard to believe fitness is something to be bought or a service to be sold.

However, it is much easier than that to be fit. For those of us who are able-bodied, it’s the little things that add up. Cut the junk. When you work out, actually work. Push yourself. You’ve invested the time, now invest the energy.

When you’re sitting at work, flex your buttocks or flex your calves. You’ll feel good in the chair. Get up once and hour and touch your toes. Move in such a way that you engage your whole body. When you walk, walk with your core. Be on the balls of your feet, ready for action.

There is this laziness and inertia in our society. It tells us that you can win without putting effort into anything. How much can I get for the least amount of work? That attitude makes your body and your soul atrophy. It promotes bad posture and neurosis. According to researchers from Carn-

egie Mellon University, in the past three decades, people’s self-reported stress levels have increased 10 to 30 percent.

Why is it, in an age where we have more conveniences than ever before, where we live better than kings did a mere 500 years ago, that we’re stifled in fat, frustration and madness?

It seems that we as individuals need to make the

conscious decision to live fully and presently and then to establish realistic rules to live by. For instance, if I stop my workout regime, I won’t be as strong or as fit. Or if I eat this whole bucket of chicken, then I will feel as if I’m struggling to breathe for the next four hours.

Now, some of us don’t care about food. Maybe your bucket of chicken is a bottle

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of gin. The same rules apply.

You have to be conscious of your actions and aware of the consequences. For example, researchers at the University of Liverpool recently put together information from 24 different studies about eating while watching television. They concluded that the amount of food they ate went up by as much as 25 percent.

Some tips regarding dry eyes

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Being mindful of what you’re eating is the best way to limit your consumption.

You want to get fit? There are so many ways to get moving, from low-impact programs such as water aerobics to adrenaline-pumping high jinks such as jumping off the top of Troll Wall in Norway in a wing suit. Start small. Local fitness centers offer low-cost classes that could help you build up the endurance for more vigorous activities.

Whatever you do, whoever you are, you are predisposed to certain types of activity.

Nurture yours. Get together with a friend and hold each other accountable to get to the gym or a yoga class. Hit the beach. Go surfing. You’ll lose pounds, gain control of balance and lose fear. Which avenue of fitness you choose doesn’t matter. The most important thing is to choose to do it. Activate your core, ignite your passions, employ your discipline. Being in the world is a great privilege. So get involved!

lurry vision and red eyes are no fun. But staying informed on health issues - including those that have to do with your eyes - is crucial.

Knowledge is indeed a powerful tool.

Your aging eyes are vulnerable to many different conditions, and one of them is dry eyes.

Even if you do not feel dry, red eyes, blurry vision, or watering eyes can be the first signs of dryness. If you are dealing with dry eyes, you are aware of how it affects your ability to see well and feel comfortable.

There are many treatments for dry eyes including prescription medications, lipiflow, and punctal plugs.There are lifestyle choices that may also help dry

eyes. Read on to learn more about how your lifestyle choices may help manage your dry eyes.

Tips • Eat fish or take a fish oil supplement daily.

• Use a good quality artificial tear as needed - avoid medicines that get the red out.

• Always wear sunglasses when you are outdoors to help protect against wind.

• Use a humidifier in the cold winter months when the heat is on.

• If you are a smoker, quit.

Smoking greatly irritates your eyes.

• And last but not least, get regular eye exams. This is one of the most important steps to take to safeguard your eye health.

We are your Westborough eye and laser specialists. If you can’t recall when you had your last comprehensive eye exam and would like to discuss your eyesight or eye concerns, including dry eyes, we invite you to call our office to schedule an appointment with Dr. Keamy at 508-836-8733. For more information visit www.seemedrkeamy.com. Keamy Eye and Laser Centre is located at 24 Lyman St., Suite 130, Westborough.

Community Advocate • Body & Health • Friday, January 27, 2017 • 15

Don’t drop the ball: ‘Replay’ the sports you played as a kid

W

Adult athletes participate in sports for a variety of reasons, from fitness to friendship to stress release. If you loved jumping rope as a kid, consider joining a double Dutch team through the National Double Dutch League.

He says most sports are OK for adults, with three exceptions: football, boxing and rugby.

Still, in most other sports, “while the level of performance and endurance tends to tail off, there are 50- and 60-somethings competing at everything from ‘A,’ archery, to ‘Y,’ yachting,” he said.

Staying Safe For kids and adults, sporting safety is a priority.

Metzger advises wearing protective gear no matter which sport you choose. That means skaters wear elbow pads and kneepads, while basketball and tennis players might wear knee braces, if needed. Helmets are a must for cycling.

Staying Strong Adult athletes need to stay strong and flexible.

“With a dedicated program of stretching and a reasonable level of cardio exercise, there really is no limit to what ‘grown-ups’ can play and play well,” said Forbes.

He suggests adult athletes do a full warmup before “playing pretty much anything.”

“Muscles need a longer wake-up call when you get older,” Forbes said, “but they’re still there and will show up to perform when asked nicely.”

Strength training is important, too.

“My biggest piece of advice is that you should be lifting weights on the days you are not playing,” Page said. “The older you are, the more benefit you get from lifting.

“This especially helps with bone density. The people who lift on the teams I play on usually have no problem playing harder than the people who

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Playing sports can also help your brain. Forbes says reaction sports such as table tennis and badminton “have been proven to enhance brain functioning in older athletes.”

ME-DNLD-0217-00-002-06X4

Feeling Sporty Adults can play sports “with great skill into the autumn of their athletic lives,” said Tim Forbes, author of “It’s Game Time Somewhere.”

As part of a blog-to-book project, Forbes attended 100 sporting events involving 50 completely different sports, all in the course of one year. He concluded that the “happiest sports fans in the country aren’t those that are in the stands, but rather those that are on the various fields of play.”

Forbes found players loved their sports of choice, without fame or fortune, just for “the experience of testing their skills, having fun and joining a community of kindred sports spirits.”

PHOTO/SUBMITTED

hen you’re a kid, you’re active in so many ways - from skating to soccer to baseball.

But the good times don’t have to stop just because you’re getting older.

Max Page, founder of a weightlifting app called Lifter, plays softball and pickleball regularly, as well as flag football. His dodgeball team won the league. He’s not letting age get in the way of fitness or fun.

Being active in sports is healthy for the body, mind and spirit.

“It reminds people of the joy of their childhood, and it’s relatively safe on the older joints,” said board-certified psychiatrist Dr. Dion Metzger, who recommends adults consider kickball, cycling and rollerskating. “The joy remains the same whether it be the competition of kickball, the wind through your ears when skating or the exploring of cycling.”

Focus on Fun Adult athletes participate in sports for a variety of reasons, from fitness to friendship to stress release.

If you loved jumping rope as a kid, consider joining a double Dutch team through the National Double Dutch League.

Experts say: Just get moving. Join a volleyball team, play softball with your officemates or hit the pool for a game of water polo.

“Enjoy every minute of it,” said Dr. Metzger, who advises including family and friends in the sports. “Spread the joy around.”

While she cautions adult athletes to be kind to their older bodies, which take longer to heal, she urges them to make the most of the experience.

“Don’t ever be ashamed to enjoy a ‘kiddie’ sport,” she said. “It’s exercise and makes you happy. That’s all that matters.”

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16 • Community Advocate • Body & Health • Friday, January 27, 2017

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