Health & Wellness

Dinnertime Discipline Easy tricks to eat less

On the

MEND Post-workout pointers to aid recovery

Friendly Foods Friday, July 24, 2015

Ingredients that help fight inflammation

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Post-workout pointers to aid recovery

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Common yoga poses to know

How to make your exercise routine more eco-friendly How to overcome excuses and commit to working out Did you know?

In downward-facing dog, the key is to have a straight back and elongate the spine.

Common yoga poses to know Health benefits of meditation Tricks to eat less What is clean eating all about?

Safe and healthy ways to shed those extra pounds Did you know – Fitness boot camps Ingredients that help fight inflammation How to build and maintain strong bones How to avoid unhealthy habits at the office Embrace an active outdoor lifestyle Career opportunities in health and wellness How to protect your vision over the long haul Medication safety tips for children and adults

Did you know?

Whey protein is often taken by weightlifters who are looking to increase strength, muscle size and lean body mass, and studies have shown that whey can help men and women achieve such goals. But even the most ardent exercise enthusiasts may not know what whey is. A product of cheesemaking, whey is the water element of milk that separates from the curds when cheese is being made. People with milk allergies should avoid whey protein, as it can trigger allergic reactions. Men and women with kidney disease also should consult with their physicians before taking any protein powders. When bodybuilders take whey protein, they typically do so in the form of protein shakes, which help nourish the body after a workout.

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he popularity of yoga has grown considerably in recent years.

Though yoga may trace its origins to ancient India, nowadays this popular approach to balancing the mind and body is practiced all over the world.

For those who want to give yoga a try, it helps to be familiar with some of the basic poses one can expect to encounter at the gym or yoga studio. While few can master the following poses on their first day, beginners should know that if they commit to regularly practicing yoga, these poses will get easier over time.

Chair pose: This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels.

Child’s pose: This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground.

Downward-facing dog: This is an inversion that opens up the entire body and can stretch the spine and the back of the legs. The back should

be straight and the tailbone should be pulled away so your body forms a “V” shape.

Forward fold: When performing a forward fold, you are bending over from the waist.

Having a straight spine is more important than having straight legs.

Mountain pose: Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses.

Tree pose: Tree pose is an introduction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.

Warrior one: This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.

Warrior two: Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the floor.

Turn the head and look out over your arm in the direction you are facing.

Various poses may be covered in beginner yoga classes, and beginners unfamiliar with certain poses can simply pause and observe their fellow classmates if they are unsure of certain poses. Always begin slowly and breathe when working through these poses; consult with a yoga instructor to help develop proper form.

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Health benefits of meditation

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Meditation is often linked to yoga, but the practice can be done anytime and anywhere on its own.

editation is often trumped as a means to reducing stress and restoring healthy function in the body.

While meditation might once have been considered a New Age treatment, in recent years it has developed into a mainstream practice supported by both traditional and alternative medical providers.

The Mayo Clinic says that anyone can practice meditation. A costeffective treatment that does not require any special equipment or location, meditation has been practiced for thousands of years and originally was developed to help people understand the mystical or spiritual forces of life.

Although meditation for some may still have religious or spiritual connotations, in a medical sense it is typically used for relaxation and stress reduction.

Various studies show that meditation can be associated with improvement of a variety of

issues. Researchers describe meditation-based changes as ones that actually change the brain. Changes in the circuitry of the brain may affect the way a person responds to specific situations. The following are a few ways to put mindful meditation to use.

Strengthen cognitive function: Dr. Sara Lazar, a neuroscientist at Massachusetts General Hospital, says meditation can help thicken the prefrontal cortex of the brain, helping to reverse the pattern of cognitive function decline as one ages.

Protect against heart disease: There is some indication that meditation can reduce concentrations of the marker C-reactive protein, which is associated with the development of heart disease.

Stimulate the immune system: A study published in the journal

Psychosomatic Medicine found that mindfulness meditation increases electrical activity in the areas of the prefrontal cortex that serve as the command center for the immune system. When these areas are stimulated, the immune system works more effectively.

Reduce blood pressure: The stress-boosting properties of meditation can help reduce hypertension. Researchers at the Benson-Henry Institute for Mind Body Medicine attribute this to the increase of nitric oxide during meditation. Nitric oxide gas can expand blood vessels and open up blood channels.

Some experts also say that meditation can decrease metabolism and improve breathing. Meditation may be a mind-body way to beat some of the conditions that affect people during daily life. Meditation is not difficult to learn, but it something that requires practice to master.

Tricks to eat less E

xercise and healthy eating are the main components to shedding pounds and maintaining that weight loss over the long haul. Although bodies and dietary needs vary from person to person, medical professionals typically advise adults to consume a certain amount of calories per day to maintain long-term health.

The National Health Service advises the average adult male needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. Reducing caloric intake slightly can serve as a catalyst to losing weight. A healthy weight can reduce the risk of certain diseases and conditions, such as diabetes, heart disease and arthritis-related joint pain.

Men and women will find there are dozens of diets designed to help people eat less, and some of these may be more manageable than others. There also are additional strategies people can take to curb unhealthy eating habits, which can contribute to weight gain.

Drink more water. Dehydration

symptoms can mimic the symptoms of hunger. Before reaching for a snack, try a tall glass of water. Also, consume water before a meal and you will be less likely to overeat.

Use a smaller plate. It’s possible to trick the brain into thinking you’re eating more than you really are by reducing the size of your plate. A full plate sends the signal that you’re eating a lot.

Eat slowly. Rushing through a meal may cause you to overeat. Focus on the bites you take and savor each one. Slowing down also will help you recognize when you are satisfied and can put down your fork.

Dole out portions in advance. When eating meals or snacking, pre-select portion sizes and keep the larger pot of food or bag of chips in the pantry. Out of sight, out of mind, and you probably won’t miss the extra food.

Start with a protein-fueled breakfast.

Breakfast is touted as the most important meal of the day, and there is evidence that selecting protein laden

Using a smaller plate that is filled with food can trick the brain into thinking it ate a larger meal, helping diners to eat less as a result. foods for breakfast, rather than simple carbohydrates, may suppress appetite throughout the day. Choosing an omelet over a bagel might make a real difference.

Don’t eat while distracted. Eating while involved in an important conversation or while watching an engaging television program can divert attention away from how much you are eating, so stay focused on the amount of food you’re eating.

Know food weaknesses. If you’re a sucker for ice cream, don’t stock it in the freezer. If you tend to eat as a coping method to stress, look for a healthier way to relieve that anxiety, such as exercise.

Recognizing and eliminating foods that may encourage poor eating habits can help you eat less.

Overeating can be curbed by taking a few simple steps that are as effective as they are easy.

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HEALTH & WELLNESS

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Friday, July 24, 2015

Safe and healthy ways to shed those extra pounds

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Eating only when hungry is one way adults can lose weight and keep pounds off.

aintaining a healthy weight is a great way to avoid sickness and disease. According to the Obesity Education Initiative, sponsored by the National Institutes of Health, as people become overweight and obese, their risk for developing a host of ailments, including coronary heart disease, type 2 diabetes, certain cancers, and hypertension, increases.

But the consequences of being overweight or obese are not only physical. Psychological side effects like anxiety and low self-esteem have been linked to overweight and obesity as well.

With such serious consequences linked to being overweight, it’s no wonder so many men and women are looking to shed pounds.

Did you know?

Fitness boot camp classes are growing in popularity at fitness facilities across the country. This type of group physical training, which may take place indoors or outside, employs personal trainers and sometimes former military personnel as instructors. The regimen is designed to build strength and endurance through intense group exercise intervals. Classes may run 30 minutes to one hour in length. Many classes include some form of fast-paced cardiovascular exercise, along with a series of strengthtraining elements, like using dumbbells or the resistance of one’s own body weight.

Flexibility exercises or stretching may be part of the classes, borrowing elements from yoga and Pilates.

Although the boot camp class gets its name from military training drills, it’s not about being yelled at or receiving negative reinforcement from instructors. Many people enjoy these classes because they allows participants to compete against one another, competition that many people feel encourages them to do their best.

As adults embark on their weight loss journeys, they can expect to encounter a host of “miracle” solutions to weight loss that will promise skinnier waistlines seemingly overnight. But the best way to lose weight is to do so safely and nutritiously.

Avoid short-term diets. Many adults know someone who has experience with a “get-thin-quick” diet that promises to produce slimmer waistlines in a matter of days or weeks. While such diets might actually be able to deliver on their promises, short-term diets rarely lead to long-term weight loss. When attempting to lose weight, men and women should want to shed pounds and keep those pounds off. Shortterm diets may require dieters to make unreasonable sacrifices to produce rapid weight loss.

But such sacrifices can rarely be made over the long-haul, and doing so might even be unhealthy. Approach your diet as a long-term commitment that requires a lifestyle change, not temporary and difficult-to-maintain restrictions.

Eat only when you’re hungry.

Eating only when you’re hungry may sound obvious, but many people eat as an emotional response to difficult situations, while others may eat as a way of dealing with boredom. If you routinely respond to stress by eating, find a healthier way of coping, whether it’s going to the gym for a workout or taking the dog for a walk. In addition, don’t respond to boredom with food.

If boredom is setting in, pick up a book or call a friend and plan an activity together. You may be surprised to learn how much

weight you can lose when you limit eating to only those times when you are truly hungry.

Eat at home. Even though many restaurants now provide calorie information on their menus, dining out does not afford adults the opportunity to control their diets as much as eating at home does, as dieters can control each and every ingredient that goes into their meals when eating at home.

Don’t forget to exercise. A healthy, low-calorie diet is only half the formula to healthy and sustainable weight loss. Adults looking to shed weight also must commit to routine exercise if they want their weight loss to be both healthy and lasting. Men and women, especially those people who are considerably overweight, should take things slowly at first, gradually committing to more vigorous exercise as they lose weight and their body grows more acclimated to daily exercise.

Losing weight can be difficult, but adults who commit to healthy and nutritious weight loss are more likely to lose weight and keep the weight off than those who look for quick fixes.

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The Affordable Care Act and the Health Insurance Marketplace services and hospitalizations, your x-rays and labs, trips to your primary Many things have changed with the ACA that give consumers more care doctor and specialists, mental health services and more. protections. It says insurance companies cannot deny coverage to Who should look at their options on the Marketplace? individuals with pre-existing conditions, charge women more than men, If your job does not offer you coverage or you consider it too expensive, put lifetime or annual “caps” on covered benefits, or arbitrarily cancel you may want to look at your options on the Marketplace. When your coverage. The ACA also says that children can stay on their purchasing these private insurance plans, the government offers two parents plan up to the age of 26. financial assistance programs used to lower your monthly premium and

What Changes with the ACA?

out of pocket costs, like deductibles and copayments. These programs To start, the Individual Shared Responsibility requires that most people are essential to the Marketplace and can be a life saver for low-income carry coverage or pay a penalty. If you don’t sign up for coverage or families. get an exemption from the requirement, you might pay a penalty. This Finding Local Help penalty is assessed through your taxes and will continue to rise each Completing the Marketplace application and looking through the year. For those who can’t get insurance through their job, Medicare or different plans can sometimes get complicated. LUCKILY AT THE Medicaid, or somewhere else, the ACA creates the Health Insurance HARRISONBURG COMMUNITY HEALTH CENTER JUST OFF PORT Marketplace: a new place to find quality, affordable insurance.

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On the Marketplace, plans are offered by private insurance companies like Optima or Anthem. What the Marketplace does is facilitate these plans; they make sure the plans meet the requirements requested under the law, like covering 10 essential health benefits. All plans sold on the Marketplace – and there are currently 18 in the Harrisonburg/ For more information call 540-433-4913 Rockingham area – must cover things like prescription drugs, emergency or email us at ACAoutreach@hburgchc.org

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What is clean eating all about?

Clean eating starts with selecting farm-fresh fruits and vegetables and other foods that are in their most natural form.

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lean eating is a growing trend among people focused on health and wellness. A relatively simple concept of selecting foods that are minimally processed, clean eating intends to instill a greater understanding of the pathway between a food’s origins and the final products that end up on grocery store shelves and dinner tables.

Choosing whole or “real” foods that are as close to their natural forms as possible is a staple of clean eating.

The availability of convenience food products has never been greater, and not all packaged foods are unhealthy. But clean eating

encourages consumers to be more aware of the ingredients in the foods they eat while selecting those foods that are minimally processed.

Many foods designated as “clean,” including vegetables and fruits, whole grains, free-range meats, low-fat dairy products, unsalted nuts, and whole seeds, are straight from the farm.

Another component of clean eating is eliminating or greatly reducing the consumption of refined sugar.

Many health experts advise that refined sugar is a large contributor to unnecessary calories. Many people can get all the energy they need by

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consuming foods with natural sugars.

If an ingredient list includes names you cannot recognize or if the natural form of the food has been changed (i.e. removing the bran from whole grains), it cannot be included in a clean-eating plan. Also, foods that have a lot of additives, including salt, sugar and fat, are not classified as clean.

Jessica Fanzo, assistant professor of nutrition at Columbia University, advises that not all food processing is bad. Processing is sometimes necessary to prevent pathogens that can lead to illness. For example, pasteurizing milk is a processing method, but one that is necessary to stop the proliferation of bacteria.

Even steaming foods is processing in some form, but it is not on par with some of the overly processed foods available.

The benefits to clean eating are numerous. Increasing intake of

fruits and vegetables can boost your immune system and serve as a nutritious way to maintain a healthy weight. Clean eating may help you become more conscious of everything from meal ingredients to portion sizes.

Those interested in clean eating can begin slowly. Start to introduce more fresh fruits, vegetables, legumes, nuts, and farm-fresh foods into your diet. Look for foods in their natural form, such as whole oats and other grains. Avoid highly refined ingredients and limit sugar and salt intake. Opt for fresh herbs and spices to season food. Over time you can make other changes.

Adopting a clean-eating approach to their diet is a great way for men and women to start living healthy lifestyles. Speak with a doctor or nutritionist about healthy and effective ways to transition to clean eating.

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How to make your exercise routine more eco-friendly

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dopting a more eco-friendly lifestyle can promote personal health and benefit the planet at the same time. Many people already living environmentally conscious lifestyles may think they have exhausted the ways in which they can reduce their carbon footprints, but it never hurts to explore new opportunities to help the planet.

Exercise is one area of everyday life that

men and women may overlook when seeking ways to reduce their carbon footprints. Physically active men and women can take several easy steps to make their workout routines more ecofriendly.

Drink from reusable bottles. Men and women must stay hydrated during their workouts, but how they go about that can have a significant impact on the environment. According to ValleyWater.org, bottles used to package water take more than 1,000 years to biodegrade. When incinerated, such bottles produce toxic fumes that contribute to air pollution. Before your next workout, purchase a reusable water bottle you can take with you to the gym or along with you when exercising outdoors. Reusable bottles even pay for themselves over time, saving you the cost of buying a new water bottle before each workout.

Recycle your old athletic shoes.

Nike’s “Reuse-a-Shoe” program grinds down old athletic shoes and turns them into new places to play, whether it’s a track, basketball court or playground for youngsters. The program has thus far turned 28 million pairs of old shoes into roughly 632 million square feet of play surfaces. That’s 56 million sneakers that otherwise would have found their way into landfills, where they would have taken years to biodegrade.

Upgrade your home gym equipment.

If you exercise at home, look into new exercise equipment that generates its own electricity. Companies like SportsArt (www.gosportsart.com) produce exercise equipment, including cycles and elliptical machines, that harness the power of human energy. When plugged into a power outlet, the human energy generated by using the products converts into utility-grade electricity. An

added bonus of using such equipment is the energy savings on monthly utility bills. If you exercise at a commercial gym, encourage the gym’s owners to explore eco-friendly equipment.

Bring your own towel to the gym.

Many people like to use towels during their workouts to wipe off excess perspiration. If you are prone to sweating, bring your own towel along rather than making use of the towels provided by your gym. This allows you to reuse the towel for a handful of workouts before you need to wash it.

When you use a towel provided by the gym, you no doubt place it in the hamper before leaving the building. That towel is then washed whether it needs to be or not, potentially leading to unnecessary energy consumption.

Workout routines can be altered to benefit the environment, and many of these alterations are simple.

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Earbuds enable music lovers to enjoy their favorite tunes uninterrupted and without distracting others around them. People often use earbuds while commuting to work, at the gym and even at home. But according to hearing aid manufacturer Belltone, noise-induced hearing loss can occur by using earbuds at a high volume for extended periods of time. Earbuds can put audio signals close to the inner ear, which is the equivalent of boosting it by nine decibels. Even moderately high volume can cause hearing loss. It’s important to keep the volume low and to take frequent breaks when using earbuds. Keep earbud volume below 60 percent and wear them for no more than 60 minutes per day.

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Senior living options abound Senior living communities often present an affordable and comfortable option for adults over the age of 55. Filled with like-minded and similarly aged residents, these communities can be the right fit for individuals no longer interested in or capable of taking care of a larger home.

Senior communities are located all across the country. Finding one that meets your needs takes only a little research.

Although they are often moderately priced and offer a variety of amenities, senior living communities sometimes suffer from a bad reputation. But such communities are not the “old age homes” that some people purport them to be.

Rather, they’re entire living neighborhoods that cater to the needs of an active resident base. These communities can range from independent living private homes or condos to managed care facilities. Residents may be able to enjoy organized outings, recreation, shopping, and socialization without having to venture far from property grounds.

Some communities offer food services or an on-site restaurant.

Fifty-five and older communities offer conveniences that many find

irresistible. They’re frequently located close to shopping, dining and healthcare providers. Taxes, insurance, utilities, and maintenance expenses may be covered in one fee. Clubhouses, golf courses, lakes, card rooms, and many other offerings are designed to appeal to residents of many ages.

Now that baby boomers have reached the age where retirement communities are a consideration, there has been an influx of interest. Those considering a move to one of these communities should research some information before purchasing a unit.

• Determine the fees associated with a community. Can Medicaid or long-term care insurance pay for all or a portion of the fees? Which types of services does the monthly fee cover?

• Who is eligible to live in the community? Some restrict all residents to a particular age, while others do not. Rules may be in effect that include an age cut-off limit.

• Investigate the types of residents and who would be your immediate neighbors.

What percentage of people live in the

community all year long, and how many are part-time residents?

• Look into the particular home owner’s association rules. Bylaws may indicate that the property must be kept in a certain manner. You may not be able to paint exterior items a certain color, nor put up fencing or set up outdoor patio furniture.

Get the details before you sign anything.

• Is this the type of community where you can age in place? Meaning, are there separate accommodations if you eventually need assisted living care? Some communities offer living options that vary depending on residents’ ages.

• Be sure there are activities or amenities that appeal to you. You eventually want to find your niche and get together with a group of friends who share the same interests.

• You may want to find a community close to your children or other relatives.

This way you will not have to travel far to visit others, and they will be able to visit you easily in return.

• Some communities are gated, which can increase feelings of safety. If this is a

Senior communities may have amenities that appeal to a wide variety of interests. These can include beach access or golf courses to enjoy with the grandkids.

priority, look for housing under security.

Following these guidelines can mean discovering a community where anyone can feel comfortable for years to come.

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Embrace an active outdoor lifestyle lue skies and warm weather entice people to enjoy the great outdoors. For many people, few things are more enjoyable than soaking up some rays and breathing in some fresh air.

Moderate temperatures help make many outdoor activities that much more enjoyable. But even if the weather isn’t perfect, individuals can make the best of the situation and still get out of the house.

As the seasons of warm weather return, those itching to get outside can explore these entertaining outdoor activities.

haven’t taken one for a spin in years.

Many towns and cities across the country have become much more bike-friendly in recent years, clearing space for biking paths and lanes even in the busiest metropolitan areas. And mountain bikers still have plenty of trails to traverse as well.

Check that your bike is in good working order and that the chain is freshly oiled. Take your bike to a local cycling shop for a tuneup if necessary.

Verify the fit of helmets, especially on children who may have grown since the most recent cycling season.

HIKING Thousands of miles of hiking trails crisscross North America. These trails include rough and rugged paths blazed across natural areas and long-distance trails that stretch over portions of the country. From the Appalachian Trail in the East to the Bigfoot Trail in the west, hikers and nature enthusiasts have plenty of trails to tread.

Hiking is a great outdoor activity in part because it can be enjoyed by people of any age and just about any fitness level. Hikers can work up from relatively short and flat trails to more intense vertical and varied hikes. Local parks, government preserves and rural areas offer plenty of places to walk and hike.

When hiking, it’s best to go in pairs.

In the event anything occurs, such as an injury, the other hiker will be able to go for help. Hikers also should alert people at home as to their itineraries.

Leave a map and plot out where you will be, especially if hikes take you off the beaten path. Remember to pack a portable snack and plenty of water. And when out in the sun, apply sunscreen and reapply as needed.

HORSEBACK RIDING Nature takes on an entirely different look when you are atop a horse.

Horseback riding isn’t just for country folk or cowboys, and it can be a great workout as well as a recreational retreat. It takes balance, strong legs and quick reflexes to stay in a saddle.

Those interested in horseback riding should visit a stable or riding academy nearby. You likely do not need to own a horse of your own, as riding schools and stables will have animals you can work with.

Remember to wear the right clothing, including long pants and boots, for riding. A hat can shade you from the overhead sun, while a helmet is adviseable for people new to the sport or those who want added protection.

Always arrive early so that you can familiarize yourself with your horse and have him or her get to know you.

Approach the horse from the front left side. Horses are prey animals and can be skittish by nature, so a firm, calm greeting can reassure the animal.

These are just a few of the many outdoor activities people can enjoy when the weather warms up. Try taking exercise routines outdoors, such as running on a path instead of the treadmill. Swimming, walking, gardening, and sports activities are other fun ways to enjoy the great outdoors.

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BIKING Biking is another outdoor activity ideal for people of all ages and athletic abilities. Once you’ve learned to ride a bicycle, that ability stays with you, whether you ride a bike each day or

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How to overcome excuses and commit to working out Excuse #3: Gyms are too expensive. You don’t necessarily need a gym to get in shape, but the programs and guidance offered at health centers certainly make it easier. Gyms may have different price plans based on members’ needs, and many gyms are willing to work with prospective members operating on tight budgets. Check with your health insurance provider, too, as you may be eligible for rebates or discounts if you make a predetermined number of visits in a given time span or use an in-network gym.

Excuse #4: Working out is boring.

Performing the same routine day in and day out can be monotonous.

That’s why it is important to vary

Exercise is beneficial for many reasons, and overcoming excuses to skip workouts is a great way to maintain long-term health.

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taying healthy requires a daily commitment. It is not always easy to get out of bed for those early-morning workouts or jump on the treadmill at the end of the night when you finally have some free time, but such efforts are a great way to maintain a healthy lifestyle into your golden years.

Many men and women know there are plenty of excuses to skip workouts. Overcoming such excuses can sometimes be difficult, but there are ways to ensure you stay on the right track toward a healthy lifestyle.

Excuse #1: I don’t have enough time to exercise. Shortage of time is a factor for many busy individuals. The Department of Health and Human Services recommends the average person

get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Thirty minutes per day can easily be broken up into three, 10-minute sessions. Take the stairs, jog on your lunch hour or do deep-seated squats while preparing dinner. It’s easy to fit in daily exercise if you’re willing to be creative.

Excuse #2: I’m too out of shape.

Getting back into shape is a prime motivator for exercise. However, fear of being able to keep up or personal body image issues sometimes keep people from exercising. There are workout routines for all fitness levels.

Starting slowly and building up intensity can help spur endurance and results.

your exercises and try new things.

If you’re usually on the machines at the gym, try a group class instead.

Enlist a friend to come along and it can make the workout more interesting.

Excuse #5: I’m too tired to workout. Routine exercise wakes up the senses and gives you energy, and daily workouts promote a more restful slumber. Over time you may find that you feel more rested and energized.

Working out regularly promotes good mental and physical health.

It’s easy to avoid exercise with a series of excuses, but now is the time to stop avoiding exercise and commit to a healthy lifestyle.

Did you know?

A recent study authored by education and psychology experts in Australia suggests that kids are spending far more time looking at screens than the two hours recommended by the American Academy of Pediatrics. Published in the journal BMC Public Health in early 2015, the study surveyed more than 2,600 Australian students between the ages of eight and 16 to determine how much screen-based media use, or SBMU, kids were averaging each day. SBMU included television viewing, computer usage and video game playing. The study determined that 45 percent of eight-year-olds and 80 percent of 16-year-olds were exceeding the recommended two hours of screen time per day.

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Friday, July 24, 2015

Harrisonburg, Va.

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Harrisonburg, Va.

Friday, July 24, 2015

15

A Drink To Your Health Valley Expert, Medical Sources Discuss Importance Of Staying Hydrated

By ALEDA JOHNSON

with lots of fruits and vegetables.

“There is a tremendous amount of water just naturally in fruits and vegetables, with watermelon being one of the best ones, but also apples, peaches, pears and strawberries,” he said. “They are all very healthy products that not only are good for you but also have a tremendous amount of water contained in them as well.”

But the major thing, Mwanika warns against is consuming soft drinks as a form of hydration because they contain caffeine — a natural diuretic — which causes the body to excrete out extra fluid, exacerbating dehydration.

If unsure about hydration levels, urine can be a quick indicator. If urine is a clear, pale yellow, you’re hydrated. Anything darker, like the color of tea or apple juice, or cloudy means the body needs more fluid.

Daily News-Record

As the summer months push on, the heat and humidity can cause health problems for those who are unprepared.

But one of the most common summer ailments, especially among the elderly, is dehydration, according to the National Institutes of Health’s National Institute on Aging.

Benjamin Mwanika, an associate physician at Sentara RMH in Orthopedics and Sports Medicine, said this is because the heat of summer exacerbates dehydration.

“The combination of not having adequate fluids in the body and being exposed to direct sunlight and extreme temperatures can definitely make dehydration worse, just because as you’re in the sun this summertime, you can’t adequately cool down the body if you’re deficient in fluids,” Mwanika said. “The body begins to have an inability to cool down its systems, so you can get heat emergencies, which can cause of multitude of bad things and sometimes even death.”

But to ensure you’re getting enough water, you should first know what water does for the body.

Water is our body’s lifeblood, which is why no one can live more than 3-5 days without water, according to nonprofit health organization the Mayo Clinic’s website at mayoclinic.org.

Water makes up more than threequarters of a person’s body weight and about 60 percent of the brain. It moistens and protects body tissue like those in the mouth, eyes and nose, as well as lubricating joints and regulating body temperature, according to the organization.

And because water is a solvent, it dissolves substances and carries nutrients and oxygen to the cells, ensuring organs function properly, which lessens the burden on the kidneys and liver by flushing out waste products as well.

But despite how important water is for the body, we lose it quickly, according to Mwanika.

“We constantly lose water throughout the day just through the daily living processes like excretion, laughing,

Symptoms, Solutions

Metro Creative Photo

Dehydration is one of the most common summer ailments, especially among the elderly, according to the National Institutes of Health’s National Institute on Aging. breathing, even through evaporation,” he said. “So it’s vitally important to constantly replenish that water.”

How Much Is Enough?

Despite the standard prescription of eight glasses of water a day, the amount of water needed to stay properly hydrated depends on age and percentage of muscle mass and body fat, according to the Mayo Clinic.

And the requirements for fluid intake aren’t the same across the board for Mwanika’s patients.

“What I recommend to patients is to not necessarily maintain their eight glasses of water a day, because their need may not be the same as other patients,” he said. “But they should be drinking it throughout the day, at least a large glass with each meal.”

And the older you are, the more water your body needs.

The elderly population is the most at risk for dehydration because they need a higher level of fluids and are more sensitive to fluid imbalances, Mwanika said.

A lack of fluids in older people also can lead to urinary tract infections because bacteria that would normally be urinated out are allowed to accumulate and multiply.

But as with most things in life, Mwanika warns that too much water also can be a bad thing because it dilutes electrolyte levels, particularly sodium.

“Unfortunately, we have a society where we think more is better, but not with water,” he said. Diluting your sodium can have very catastrophic effects, even leading to death, because when you dilute your sodium, eventually your brain will start to swell.”

For those who aren’t big fans of just drinking plain water to maintain hydration, Mwanika suggests a balanced diet

Some symptoms of dehydration can be feeling thirsty, dry mouth, feeling weak or dizzy, muscle spasms or slower cognitive functions.

If these symptoms start to appear, Mwanika stresses not to panic, because they can often be treated without medical intervention.

He suggests drinking water or products like Gatorade and PowerAde to replenish electrolytes, moving to a cooler environment by avoiding sunlight, turning on the air conditioning or using a cold compress.

Eating a small meal of fruits and vegetables can help as well.

“Eating some fruits will help you feel better. With the little bit of glucose or sugar in the fruit, that will help perk you up,” he said. “But the main thing is to just slowly and in a controlled fashion, replenish the fluids.”

Within the next hour or so, if you’re not looking or feeling better, Mwanika said to visit the emergency room to replenish fluid through an IV drip.

For more information about staying hydrated speak with your doctor.

Contact Aleda Johnson at 574-6275 or ajohnson@dnronline.com

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Friday, July 24, 2015

HEALTH & WELLNESS

“With your oral health being an integral part of your total well being, Dr Hall together with Dr. Dean are committed to making a difference in serving their patient’s needs.”

Harrisonburg, Va.

Harrisonburg, Va.

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Friday, July 24, 2015

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Dr. David C. Hall is a graduate of West Virginia University School of Dentistry. He has been serving the Harrisonburg community since 1991. He continues to stay current with the latest techniques and technology. He is dedicated to MAKING A DIFFERENCE in the lives of his patients. He is a member of the American Dental Association, Virginia Dental Association and the Rockingham Harrisonburg Dental Society. Dr. Hall takes pride in his accomplishment of attaining the rank of Eagle Scout. In his spare time, he enjoys reading, fishing, woodworking and being outdoors.

Dr. Curtis Dean is a 2013 graduate of West Virginia University School of Dentistry. He and his wife recently relocated to Harrisonburg to join Dr. David C. Hall as an associate dentist. Dr. Dean is excited to be joining the Harrisonburg dental community and is dedicated to providing high quality dental care to his patients. He believes strongly in catering to each patient’s dental needs through comprehensive treatment planning that will best suit the patient’s individual requirements. Dr. Dean is a member of the American Academy of General Dentistry, the American Dental Association, and looks forward to becoming an active member of the Virginia Dental Association and the Rockingham Harrisonburg Dental Society.

Outside of dentistry, he enjoys sports, fitness, being outside, and spending time with his wife, Marcy and friends. Dr. Dean looks forward to welcoming new patients and beginning a career in Harrisonburg.

Dr. Hall and Dr. Dean want to develop relationships with their patients. From their initial contact with you as a new patient, they want to get to know you. They begin with a comprehensive exam to evaluate your oral health and plan treatment that will complement your needs. A complete series of digital x-rays are taken to evaluate your bone level so the team of Hygienists will know how to best treat your oral health. Drs. Hall and Dean will then review their findings orally and radiographically and present treatment to meet your needs.

Dr. Hall and Dr. Dean are Family Dentists who treat individuals from 3 to 103. They are invested in the latest technology utilizing a computer aided design system, CEREC, where they and their TEAM can prepare, design, mill and cement your crown in one appointment.

Dr. Hall and Dr. Dean always welcome NEW patients in their practice!

The entire TEAM wants to MAKE a DIFFERENCE in your life!

For more information or to contact Dr. Hall and Dr. Dean and their TEAM, visit them at…

www.davidchalldds.com

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HEALTH & WELLNESS

Friday, July 24, 2015

Medication safety tips for children and adults P

OVER

rescription and over-the-counter medications can save lives and help people of all ages manage certain conditions. When used correctly and under the guidance of a physician, medications are largely safe. It’s when medicines are used off-label, shared or taken in error that reactions and injury can occur.

The American Academy of Pediatrics and their Healthy Children Organization warns that more than 7,000 children visit hospital emergency rooms every year for problems related to medication errors. Children are not the only ones in danger. Adults can make mistakes with their medications as well. For example, seniors who may be managing several different types of medications can inadvertently cause dangerous drug interactions by mixing the wrong pills.

Pharmacists work diligently to help prevent medication errors. However, the general public can also do their part. The American Society of HealthSystem Pharmacists and the National Association of Boards of Pharmacy offer these medication safety tips.

When a new medication is prescribed, ask the doctor to explain more about it, including its intended purpose and any common side effects to be expected.

Make sure your doctor knows about all the medications you are taking, including non-prescription products, herbal remedies, dietary supplements, and vitamins. Some medications do not mix with seemingly innocent ingredients. Keep a running list of any medicines you take so you can easily and accurately share this information with your physician.

Question anything that you do not understand. Check the prescription for dosing information. For refills, make sure the refill information conforms to the original prescription strength.

Fill all prescriptions at the same

Harrisonburg, Va.

pharmacy and develop a rapport with the pharmacist so that potential drug interactions will be flagged.

Pharmacists are well versed in medications and may be able to inform you as to the safety or risk involved in taking an over-the-counter product at the same time that you are on a prescription.

Many pills look the same. If you are confused and taking multiple medications, keep medications in the original packaging and doublecheck the labels before taking any medications.

Use the right dosing tools. A spoon from the kitchen is not accurate for measuring out a teaspoon of medication.

If you take multiple medications, use a pillbox to keep pills organized. The box makes it easier to manage medications and serves as a reminder if you have or have not taken a medication on a given day.

Store medications as instructed on the label. The bathroom medicine cabinet may not be an ideal place to store medications, as bathrooms get damp, and that can compromise the integrity of the pills. Also, bathroom cabinets are readily accessible by all, including kids. It’s better to store drugs out of sight and reach of children.

Keep dangerous medications locked away.

Routinely discard expired or unneeded medications. Medicine take-back programs for disposal are a good way to remove medicines from the home and reduce the chance that others may accidentally take the medicine.

Consult with a doctor before beginning or ending medication.

Medicines play important roles in personal health. When used correctly, medications are assets, but caution should always be taken to ensure safe usage and storage of any medications.

Harrisonburg, Va.

HEALTH & WELLNESS

Friday, July 24, 2015

19

Your SMILE Is Your Logo “Your smile is your logo, your

personality is your business card, how you leave others feeling a er having an experience with you becomes your trademark.” -Jay Danzie

Ellie chose ceramic brackets.

It’s so true, your smile tells everyone who you are and how you are feeling. Everyone deserves a great smile and we have op ons to achieve the smile you want. For some, it may take veneers, crowns or a more extensive full mouth reconstruc on. For so many others, a brighter and straighter version of their own smile can be achieved with orthodon cs. At SmileMakers, we offer all of these op ons at one loca on.

Progressive treatment with orthodon cs as early as ages 6-11, if needed, treats children during their growth stages to guide facial growth and tooth erup on.

Early diagnosis and treatment can prevent

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serious problems from developing, address harmful oral habits, eliminate the need to extract permanent teeth and increase the stability of final results.

Braces are typically placed between ages 10-15. Our neuromuscular approach op mizes the bite and the rela onship of the upper and lower arches and temporal mandibular joint (TMJ). This means a long las ng straight smile. We have op ons including clear, ceramic and tradi onal braces. Our pain-free approach means that our teenage pa ents “even like going to the den st” (Caitlin M., age 14).

Many of us missed the opportunity to straighten our smile when we were younger. We frequently see pa ents who have been hiding their smile for years, unable to allow their personality to shine through because they feel self-conscious.

Or, they are suffering from TMJ symptoms including headaches, neck/back/shoulder pain, migraines, ringing in the ears....all

because of a lack of proper jaw alignment.

It’s never too late to start a correc on.

Adult orthodon cs is becoming increasingly popular and with the op ons available to us today, it’s easy to find one that is right for you. In addi on to ceramic brackets that are virtually invisible, we offer removable, clear aligners including the popular brands of ClearCorrect and Invisalign.

Our trademark at Harrisonburg SmileMakers, is personalized care with a pain-free approach. We know that changing your smile will change your life.

Call us today at 540-432-9036 for a free consulta on to consider which orthodon c is right for you and your family.

Gregory S. Johnson, DDS is a general den st, who has served the greater Harrisonburg community for 25 years.

Through extensive training, he is able to offer orthodon cs, providing complete care for his pa ents of all ages.

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HEALTH & WELLNESS

Friday, July 24, 2015

Harrisonburg, Va.

Ingredients that help fight inflammation

T

hose outside of the medical profession may consider inflammation a negative thing. However, inflammation is an attempt by the human body to heal itself. Inflammation that does not overstay its welcome can help protect the body from bacterial and viral infections.

Inflammation can be poor for health when it is a constant occurrence. Autoimmune diseases often trigger inflammatory responses even when there is no threat of infection, and that can cause the immune system to damage its own tissues. The right diet can help reduce instances of inflammation, and the following are some ingredients to consider eating more of to fight symptoms of inflammation.

Ginger: Researchers at the University of Michigan Medical School found that ginger supplements reduced markers of colon inflammation in a select group of patients. In the study, conducted over a period of 28 days, 30 patients were randomly

assigned either two grams of ginger root supplements per day or a placebo. After 28 days, patients who had taken the ginger supplements had significant reductions in inflammation. That’s a considerable finding, as colon inflammation has been linked to a higher risk of colon cancer.

Turmeric: Used primarily for flavoring, turmeric is a spice closely related to ginger and contains polyphenolic compounds known to help in the fight against inflammation. Turmeric can be added to stews and sauces, and some studies have indicated that it can alleviate the pain caused by osteoarthritis, a potentially painful condition that occurs when the joints’ natural shock absorbers break down.

Extra-virgin olive oil: Extravirgin olive oil is a staple of the Mediterranean diet, an approach to eating that emphasizes fish, fruits, vegetables, beans, and whole grains. The Mediterranean diet can reduce inflammation,

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and it also has been linked to a lower risk of heart attack and heart disease. It may even help prevent stroke and Alzheimer’s disease.

Vegetables: Men and women who eat lots of different vegetables may be less likely to develop inflammation. According to a study by the American Gut Project, people who eat more than 25 species of plants per week have a greater assortment of bacteria in their stomachs than those who eat fewer than 10 per week. That’s because the greater variety of produce and legumes helps to increase the amount of healthy bacteria lining human stomachs, and that healthy bacteria helps to reduce instances of inflammation.

Omega-3 fatty acids: Omega-3 fatty acids, commonly found in certain types of fish, help suppress cytokines and other inflammatory chemicals. Salmon, herring, sardines, and anchovies are loaded with omega-3 fatty acids, and eating fish twice a week can not only reduce inflammation but also decrease levels of LDL cholesterol, often referred to as “bad” cholesterol.

A certain amount of inflammation is a good thing. But men and women who find themselves routinely battling inflammation may want to make certain dietary changes to counter their inflammation problems.

Harrisonburg, Va.

HEALTH & WELLNESS

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How to build and maintain strong bones almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is always preferable, but doctors may suggest supplementation if foods are not providing what a person needs to meet the minimum recommended levels.

Exercise is another important component of building strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each day can help.

Higher-intensity exercises should be mixed with lower-intensity workouts for the best results.

Weight-bearing exercises, such as hiking, dancing and stair-climbing, can build between 1 and 3 percent

O

steoporosis, a disease that causes bones to become weakened and brittle over time, affects millions of people across the globe. The International Osteoporosis Foundation says an osteoporosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year.

Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life.

Bone health is important at any age, but it is particularly crucial as a person gets older. Without a strong framework of bones, the body collapses on itself and rates of fracture increase. Fortunately,

there are several ways to keep and maintain strong bones.

Bones are largely made up of a protein called collagen, which is bound together by calcium and other trace minerals. Vitamin D and calcium work in concert, with vitamin D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against osteoporosis.

The Institute of Medicine suggests that adults get between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium.

Dark green vegetables and

of bone. An exercise regimen also should include lifting weights or using resistance bands.

Activities that promote good posture and flexibility can help improve balance and alignment of the body. Perform stretches smoothly and slowly after exercising to maintain your range of motion.

Quitting smoking also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.

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Friday, July 24, 2015

HEALTH & WELLNESS

Harrisonburg, Va.

Exciting changes are happening at Pendleton Manor!

Exciting changes are happening at Pendleton Manor! Since 2013, Pendleton Manor has undergone a tremendous endeavor; raising funds to renovate rooms that have gone

unchanged since 1975. What has made this project so special is that the local community has worked alongside Pendleton Manor since its inception. Staff, residents, and family members have been an integral part of designing much of the spaces seen here. Like many changes, this initiative began when Pendleton Manor’s Board of Directors was informed that the building was approaching the end of its service life. Pendleton Manor took this news as an opportunity to improve the environment that 91 residents call home. Currently, the project is slated to be completed in three phases: Phase 1 – Mountain Memories and Therapy Services, Phase 2 – Morning Glory Lane, Phase 3 – Outback and Dementia Unit enhancements.

Currently, each phase is estimated to cost $1 million.

In approximately one month, Pendleton Manor will be moving residents into the finished half of Mountain Memories. This new space offering residents an additional 12 feet of space will enable residents to experience more privacy, added storage, personal climate control, individual televisions, and enhanced care opportunities. Additionally, this expansion will allow staff to provide care in a more homelike environment while allowing care to be delivered efficiently. This design makes Pendleton Manor a leader in designing skilled nursing facilities.

Pendleton Manor, since its humble beginnings in 1975, has become a staple in the community thanks to those that understand its importance to Pendleton County. Currently, through personal donations and various organizations such as the

local and national Lion’s Club, close to $1 million has been raised since 2014. A special thank you goes out to our community, who has given their support to the Pendleton Manor family.

HEALTH & WELLNESS

Harrisonburg, Va.

Career opportunities H in health and wellness

ealth and wellness has grown increasingly popular over the last several decades as more and more people have adopted lifestyles designed to improve their immediate and long-term health. Not surprisingly, career opportunities in healthcare and health and wellness are on the rise, and the following are a handful of careers men and women interested in health and wellness may want to consider.

Health educator: The United States Bureau of Labor Statistics reports that between 2012 and 2022, the job outlook, which projects the percent change in employment, for health educators and community workers was 21 percent, nearly twice the average growth rate for all occupations during the same period. Health educators perform a host of tasks, including teaching and promoting various wellness practices. Health

How to avoid unhealthy habits at the office

Getting up and moving around is key to good health while on the job.

A

Friday, July 24, 2015

educators may also develop strategies and campaigns to promote wellness.

Massage therapist: Massage therapists help people recover from injury and relieve stress, but they also might be used to improve circulation and increase relaxation, both of which can contribute to their patients’ long-term health.

The BLS projects the job outlook for massage therapists between 2012 and 2022 to be 23 percent, indicating that there figures to be an array of opportunities available to men and women interested in pursuing massage therapy.

Such people should know that massage therapists typically must complete a substantial amount of postsecondary education before they can earn their license or certification.

Nutritionist: Men and women with an interest in food and nutrition may want to consider a career as a nutritionist. Dietitians and

ccording to the United States Bureau of Labor Statistics, working professionals spend an average of 8.5 hours per day at work. Many professionals spend much of their time at work sitting down in front of a computer, which can be detrimental to long-term health.

Staying sedentary for long periods of time can contribute to a host of health ailments, including being overweight and obese. But professionals who work in offices can take various steps to ensure all that time at work is not having an adverse affect on their overall health.

Get out of your seat. Modern workplaces are built around sitting, so workers must find some time to stand up and stretch. Sitting too long can compromise posture and lead to craning of the neck for looking at the computer screen.

Get out of your chair, walk around the office and get the blood moving in your body.

Pack your lunch. Bringing lunch to work puts you in greater control over the foods you are eating. You can pack a healthy and diverse selection of foods. Don’t forget to also bring some snacks that offer a healthy mix of protein and carbohydrates to keep your energy levels up. Otherwise, you may succumb to the temptation of the lunchroom snack machine.

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nutritionists often fall under the same career umbrella, and the BLS reports the job outlook for both careers between 2012 and 2022 is 21 percent. Dietitians and nutritionists often serve as advisors to people or organizations looking to embrace or encourage healthy lifestyles, and both may work in hospitals, nursing homes, cafeterias, and clinics.

Occupational therapists: Occupational therapists employ everyday activities to treat patients dealing with injury, disability or illness. Occupational therapists may help their patients relearn how to feed and dress themselves, while some might work exclusively with stroke patients who have lost their ability to perform certain tasks as a result of their strokes. The BLS reports the job outlook for occupational therapists, who earned a median annual wage of roughly $75,000, between 2012 and 2022 is 29 percent.

Take frequent breaks. Stale air inside an office environment can make you feel fatigued and less productive. Also, spending too much time behind your desk may contribute to feelings of stress and tension. Use every opportunity possible to get up and leave your office. Instead of sending an instant message or making a phone call to a coworker, visit him or her in person. Use your lunch hour to get outside instead of eating at your desk. Plan a brief, mid-afternoon walk outside of your office to clear your mind and get some fresh air.

Disinfect surfaces often. Oftentimes, when one person at the office gets sick, many others soon follow. Colds and the flu can spread rapidly in close quarters. Keep your desk drawer stocked with some alcohol swabs or disinfecting spray and routinely clean your keyboard, mouse, touchscreen, and desk surfaces. You also can wipe off door handles and knobs around the office if you want to be proactive.

Rest your eyes. Close your eyes and look away from the computer monitor every 20 minutes. Focusing on objects of varying distances can help keep the eyes strong and reduce fatigue.

It’s not difficult to remain healthy at work.

Breaks, exercise and watching what you eat can help.

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HEALTH & WELLNESS

Friday, July 24, 2015

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Harrisonburg, Va.

The Beauty Spa The Beauty Spa is pleased to celebrate 25 years in business in Harrisonburg. To mark the occasion, the general public and the media were invited attend a free reception on Monday, June 15, 2015.

A guest enjoys a massage at The Beauty Spa.

The reception was held outdoors on The Beauty Spa’s spacious wrap-around covered porch, with lovely mountain views, at its 510 East Market Street location. Attendees were treated to light refreshments, live music by The Bloom Trio, makeup touch-ups, hand massages and product discounts of 20% off.

“I want to show my appreciation for my supporters, and together we can celebrate 25 years in business and enjoy the beauty of a summer evening on the porch,” said owner Anita Yoder.

How The Beauty Spa came to be

The Beauty Spa offers foot care for its guests.

“When I started The Beauty Spa in 1990, I was looking to create a peaceful oasis in what was then sleepy, little Harrisonburg,” said The Beauty Spa’s

Friday, July 24, 2015

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Celebrates 25 Years in Business

founder and owner Anita Yoder.

At the time, Yoder was living and working at a day spa in Alexandria, Virginia. She was inspired by her mentor there to launch The Beauty Spa as a facial and nail salon in two rooms in a building on Mason Street. One year later, she added a third room and a massage therapist.

“I opened up new services step by step and broadened my clientele over time,” said Yoder, who eventually moved The Beauty Spa to its current location in a beautiful old house on 510 East Market Street in 1999. “The space had been an art studio, and it set the tone for a homey, old world atmosphere.”

The Beauty Spa currently employs 12 people and occupies the entire upstairs of its Market Street location. Guests enjoy the following services: massage, facials, skin care and nail therapy. Over the years, Yoder and her staff have helped their guests find greater comfort, nourishment and delight.

“I’ve also had a lot of wonderful employees, and they’ve all gone on to something great as they’ve moved toward fulfilling their professional dreams and goals,” said Yoder. “I’ve enjoyed seeing them develop and progress. For example, one former massage therapist went on to become a nurse practitioner/acupuncturist, another nail therapist went to Paris, France to work on models and still another therapist opened her own day spa business in North Carolina.”

Anita Yoder started The Beauty Spa in 1990 and continues to run the business today.

The Beauty Spa strives to create a unique environment to share with guests of the Shenandoah region and beyond to offer comfort, nourishment and delight in the application of quality skin and body treatments, the use of potent plant and natural products, and friendly, supportive relationships.

“In all that we do, we do in service of personal and planetary preservation and rejuvenation.”

A guest receives skin care services at The Beauty Spa. All photos credit: The Beauty Spa

51 510 East Market Street, Harrisonburg, Va.

Gift certificates available.

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(540) 564-1925 HOURS • Monda Monday 9-2:30 • Tuesday, Wednesday, Thursday 9-7 • Friday 9-5 • Saturday 9-3

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• Facials: Aromatherapy, Anti-Aging, Dual Exfoliation, Deep Cleansing • Swedish & Deep Tissue Massage • Spa Glows & Other Body Treatments • Manicures & Pedicures

• Facial & Body Waxing

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HEALTH & WELLNESS

Friday, July 24, 2015

Harrisonburg, Va.

Post-workout pointers to aid recovery E

xercise enthusiasts know that an effective workout does not end with your last rep or final second on the treadmill. What you do upon finishing a workout can go a long way toward aiding your recovery and making your exercise routine that much more effective.

During a workout, muscle and tissue can suffer some damage, and what men and women do after such workouts can determine whether their muscles recover in time for the next workout or they struggle to rebuild.

The following are a handful of postworkout activities for athletes looking for safe ways to aid their body’s recovery.

Stretch. Stretching after a workout aids muscle recovery. During a lengthy strength training workout, muscles contract quite often, leaving them in a shortened state at the end of your workout. If these muscles are not stretched once you complete your workout, you may suffer from stiffness and soreness later in the day or the following morning. Stretching helps the muscles return to their normal size, reducing the likelihood that you will suffer from stiffness and soreness while simultaneously kickstarting the body’s recovery process.

Rehydrate your body. Many people lose a considerable amount of fluid while exercising. Rehydrate the body with water after a workout so you do not suffer from symptoms of dehydration, which can include heart palpitations, muscle cramps and nausea. Avoid caffeinated beverages, including coffee and soda, after a workout, as caffeine promotes fluid loss.

Eat soon after working out. Eating high-quality protein soon after a workout aids muscle recovery and growth. A protein shake, some peanut butter spread on a brown rice cake or some low-fat yogurt can provide a potent helping of protein that helps the body recover and restore itself for

your next workout.

Take time to rest between workouts. No matter how much energy you have after a workout, keep in mind that your body needs time to rest and recover. Muscles typically need one to two full days to recover after a workout, which is why trainers and other exercise professionals advise against working the same muscle group two days in a row or twice in three days. Rest is a part of your body’s recovery process, so give your body at least 24 hours between workouts before you get back to working out.

Get adequate sleep. As noted, muscle and tissue may suffer from slight tears during strength training exercises. However, when you sleep your immune system goes to work repairing the body, including those small muscle and tissue tears that may have occurred during your workout. Inadequate sleep does not give your body the time it needs to recover, and that can affect both your energy levels and the progress you make in the gym.

Workouts might be the focus of your fitness routine, but your post-workout behavior can go a long way toward determining the effectiveness of those workouts.

Vitamins Herbs • Mineralss Aromatherapy Homeopathics

Bridgewater Pharmacy

Office Hours by Appointment

Allen D. Phillips, D.D.S.

Combining Traditional & Natural Products

1014 Reservoir St., Suite B Harrisonburg, VA 22801

Mon.-Fri.: 9:00 a.m. - 7:00 p.m.

Sat. 9:00 a.m. - 2:00 p.m.

540-432-6767

Patrick O’Shea (540)828-6000 • Text (540) 271-2335

www.allenphillipsdds.com

509 North Main St., Bridgewater,VA 22812 Email: bridgewaterx@comcast.net

New Patients Welcome

HEALTH & WELLNESS

Harrisonburg, Va.

Good Health Begins with Good Sleep

Friday, July 24, 2015

numerous factors that impact our ability to sleep well. According to a recent Gallop poll 40% of Americans get less that the daily recommended amount of sleep.

The CDC reports that sleep depriva on is increasingly being linked to accidents, errors, and a general decline in our health.

The good news is that there are numerous things that we can do to get a be er night’s sleep: have a relaxing bed me ritual, avoid s mulants in the a ernoon and evening, follow a regular schedule, control your sleep environment (dark, cool, quiet room) and sleep on a comfortable MATTRESS and PILLOWS. It is this last point that drives us here at Sleep On It to do what we do.

A Comfortaire bed is on display at Sleep On It in Harrisonburg. Sleep On It offers many brands of ma resses and will help you select the ma ress your body needs to get a good night’s sleep.

There is, and righ ully so, a lot of focus on taking be er care of our bodies. We are encouraged to eat right, exercise frequently, avoid damaging behaviors such as smoking, etc., manage any diseases or condi ons that we may have, and see our healthcare professional regularly. That covers it, right? Not quite.

There is a major item missing from that list: get a good night’s sleep every night. We can do all of the other things on that list, but if we do not sleep well, our health and lifestyle are not as good as they could be.

As we get older, develop back problems, or just get busier, ge ng a good night’s sleep is no longer assured. There are

While all of these products are great products, ge ng the correct fit is paramount. It is for this reason we take the me at Sleep On It to introduce you to these products and answer your ques ons about them so that you can choose the one that is right for your personal sleeping needs.

Our goal at Sleep On It is to help you get the informa on that you need to make a good choice about what will give you that good sleep each and every night.

One of the best solu ons to most sleeping problems is an airbed that gives you adjustable firmness combined with an adjustable base that allows you to choose the best sleeping posi on for you. These systems come in all sizes and have many different features and op ons to ensure that you get the correct combina on.

These adjustable characteris cs will also allow sleeping partners with different needs to each get the surface that suits them best.

We have the widest selec on of sleep surfaces and technologies in the region.

Our choices include memory foam beds by TempurPedic and Beautyrest, innersprings, latex foam from Pure Latex Bliss, adjustable bases by Legge and Pla , Beautyrest, and TempurPedic, and airbeds from Comfortaire.

Remember, the primary purpose of your sleep surface is to allow you to wake wellrested and as pain-free as possible. Come in to Sleep On It in Harrisonburg and let our staff, which has nearly 70 years of experience, get you the sleep surface that will ensure that you have a happy and healthy lifestyle for years to come!

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1971-E Evelyn Byrd Ave. Harrisonburg, VA 22801 Monday-Friday 10-7, Saturday 10-5

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www.sleeponit.com

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Friday, July 24, 2015

HEALTH & WELLNESS

Harrisonburg, Va.

With extended hours, Advantage Physical Therapy focuses on seeing patients quickly Within the first 24 hours of an injury, certain muscles stop working. The longer a patient goes without treatment, the more deconditioned those muscles become and the longer the road to recovery stretches.

Bill Johnson, who founded Advantage Physical Therapy & Sports Performance in 2001, said his company’s four outpatient centers are staffed so that patients can be seen within 24 hours of making an appointment.

The quicker Advantage’s therapists can see a patient, the better their ability to improve symptoms (such as retraining muscles), and prevent tightness and mobility restrictions that can prolong the rehabilitation process.

“It’s our mission to do the right thing for our patients,” said Johnson,

who serves as area manager overseeing the centers. “If someone is hurting, we want to get him or her in quickly for evaluation and treatment and back to a better quality of life as soon as possible.”

A Harrisonburg native, Johnson noted that Advantage offers extended weekday and Saturday hours – including holidays – in order to accommodate the busy schedules of patients.

Similarly, Advantage’s accessibility and staffing levels are helping to improve how workers’ compensation cases are handled.

Advantage recently introduced Worx Work & Industry Services with a goal of getting injured workers healthy again and back on the job. Those services include functional capacity evaluations, work conditioning, and

post-offer employment training.

Worx is led by a couple of Advantage veterans: exercise physiologist Kristin Isenhart and physical therapist Chris Witter.

Besides improving communication among referring physicians, case workers and employers, one hallmark of Worx is having the ability to replicate job requirements in a clinical setting.

This explains the presence of bricks and cinder blocks, which allowed an injured mason to simulate how he might build a wall. By recreating his job tasks, the patient and the medical team have complete confidence in his ability to return to work and ability to perform his job safely, without restrictions or limitations.

Advantage locations Elkton, 800 Shenandoah Ave., Suite 140 540-298-4749 Harrisonburg, 313 Neff Ave., Suite C 540-434-1200 4165 Quarles Court, Suite 1 540-437-7585 Weyers Cave, 54 Franklin St. 540-234-8800 Advantage Physical Therapy & Sports Performance locations are open from 7 a.m. to 7 p.m. weekdays and 8 a.m. to noon on Saturdays.

For more information, visit advantageptsp.com.

Harrisonburg, Va.

HEALTH & WELLNESS

Friday, July 24, 2015

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How to protect your vision over the long haul

A

ccording to the Centers for Disease Control and Prevention, eye diseases related to aging are the primary cause of vision impairment in the United States. Many people consider vision loss a natural side effect of aging, but there are ways men and women can protect their vision and reduce their risk of vision loss as they age.

Quit smoking. According to the National Eye Institute, smoking doubles a person’s risk for age-related macular degeneration, or AMD. AMD is a leading cause of vision loss in men and women over the age of 50. It causes damage to the macula, which is the part of the eye needed for sharp, central vision. If the macula is damaged,

vision may be blurry, distorted or dark.

Protect eyes from ultraviolet light.

The American Optometric Association notes that UV-A and UV-B radiation can have adverse effects on a person’s vision. A short-term effect of excessive exposure to UV radiation is photokeratitis, a painful condition that can lead to red eyes, extreme sensitivity to light and excessive tearing. Long-term effects of such exposure include a higher risk of developing cataracts and damage to the retina, which is the part of the eye used for seeing. When spending time outdoors, always wear sunglasses that provide protection against UV-A and UV-B rays.

Maintain a healthy blood pressure.

High blood pressure, often referred to as HBP or hypertension, can contribute to vision loss as a person ages. The American Heart Association notes that HBP can strain blood vessels in the eyes, causing them to narrow or bleed.

HBP also can cause the optic nerve to swell, compromising a person’s vision as a result. Eye damage that results from HBP is cumulative, which means the longer it goes untreated, the more likely the damage to the eye will be permanent.

Men and women can maintain a healthy blood pressure by eating right, exercising regularly and sustaining a healthy weight.

Take breaks from work. Computer vision syndrome, or CVS, is a legitimate condition that can develop when a person spends ample time staring at a computer screen. Adults and kids alike are susceptible to CVS, which can cause symptoms such as blurred vision, double vision, eye irritation, and headaches. One way to reduce risk of developing CVS is to take frequent breaks from staring at the screen. A handful of 20-second breaks over the course of an hour can help prevent CVS. In addition, change lighting in the room where you work so you can reduce glare on the computer screen.

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Friday, July 24, 2015

HEALTH & WELLNESS

Practice Philosophy

Practice Profile

Harrisonburg Ob/Gyn Associates, PC has been serving the citizens and visitors of the Shenandoah Valley for over 40 years. Our goal has always been to provide quality gynecological and obstetrical care utilizing the most current technologies available in the area. Throughout the years, this simple commitment has resulted in the respect and confidence of physicians and patients, establishing an excellent reputation and strong following.

Harrisonburg Ob-Gyn Associates, PC is a group of Ob/Gyn physicians and certified nurse practitioners, trained traditionally but progressive in their approach to patient care. The group convenes expertise in general Ob/Gyn care, high risk Obstetrics, advanced laparoscopy, operative hysteroscopy, and management of abnormal pap smears. The Ob Gyn practice has also developed expertise in Gynecologic Urology. HPV vaccinations are offered. Harrisonburg Ob Gyn is on the cutting edge of technology with its 4-D ultrasound machine and its ability to perform first trimester genetic screening on its Obstetrics patients. Our holistic approach to the menopausal period of a women’s lifecycle, encompassing counseling, support groups, pharmacological and herbal therapy provides a key service. Sensitive attention is also given to our teen patients and their parents.

The Practice follows ACOG guidelines by implementing policies recommended by the organization of experts. Obstetrical and Gynecological hospital patients are taken care of only by Board Certified OB/GYN Physicians and while on call the Physician has no other responsibilities other than the hospital patients.

It is felt that Physicians, who are well rested and focused, offer the patient a degree of safety that can not be equaled. We do partner with other Board Certified Physicians in the community to allow those Physicians the ability to offer the same level of service.

The hallmark of Harrisonburg Ob-Gyn Associates, PC is an atmosphere of open communication, coupled with sincere respect for the individual. This permits the patients to benefit from the skills and knowledge of the practitioners. At the same time

Harrisonburg, Va.

practitioners are able to respond to individual patient concerns. Patient education promoting a pro-active approach to good health and preventive care is our goal. We want our patients to actively participate in their care, whatever the issue: management of uterine fibroids, menopausal symptoms, urinary incontinence or pregnancy planning.

Regular office hours are from 8 a.m. to 5 p.m., Monday through Friday.. If you need to cancel an appointment, please do so as far in advance as possible. Please bring all insurance information including insurance cards and, if necessary, your HMO referral. Every effort is made to see you at your appointment date and time but occasional emergencies or deliveries may cause delays.

We will do our best to keep you from being inconvenienced.

Harrisonburg, Va.

HEALTH & WELLNESS

Friday, July 24, 2015

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Friday, July 24, 2015

HEALTH & WELLNESS

Harrisonburg, Va.