Regional Wellness | Oct 14, 2021

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october 14, 2021

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October 14, 2021

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Contents 3 Strategies to protect mental health ................................. 3 How active seniors can protect their vision........................ 5 Learn how to increase cycling stamina .............................. 6 Did you know?- Working out ............................................ 10 Avoiding pitfalls that can derail your diet ......................... 11 Coping with stress during uncertain times ....................... 12 Take steps toward a healthier lifestyle ............................. 13 Healthy substitutions for baking and cooking .................. 14 Did you know? - Freezers ................................................ 15 5 Simple, Natural Ways to Boost Immunity ..................... 16 What is atrial fibrillation? ..................................................19

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3 Strategies to

protect mental health I

mproving one’s overall health and maintaining that health over the long haul can have a profound impact on quality of life. For example, the Harvard Medical School notes that regular exercise can slow the natural decline in physical performance that occurs as people age.

That means routine exercise can serve as something like a fountain of youth that allows people to keep their cardiovascular fitness, metabolism and muscle function on par with their younger counterparts.

When attempting to improve long-term health, it’s important that people emphasize mental health as much as they do their physical health.

The Anxiety & Depression Association of America notes the importance and effectiveness of preventive efforts in relation to depression and anxiety. In regard to mental health, prevention efforts can function in much the same way that exercise serves physical health.

Routine exercise helps people to maintain healthy weights, reducing their risk for various conditions and diseases.

Preventive efforts designed to improve mental health can significantly reduce a person’s risk for anxiety and depression.

Various techniques and strategies can be utilized to promote mental health, and these three are simple and highly effective.

1. Get enough sleep.

According to the Primary Care Collaborative, a not-forprofit member organization dedicated to advancing an effective and efficient health system, sleep and mental health are intimately related.

Sleep loss can contribute to emotional instability. The amygdala is the part of the brain responsible for humans’ emotional responses. When an individual does not get enough sleep, his or her amygdala goes into overdrive, leading to more intense emotional reactions.

The prefrontal cortex is another part of the brain that needs sufficient sleep to function properly. Without it, the prefrontal cortex, which is integral to impulse control, cannot function

properly. Adults can speak with their physicians about how much sleep they should be getting each night. Those needs change as individuals age.

2. Eat a balanced diet.

A balanced, healthy diet doesn’t just benefit the waistline. According to the ADAA, a balanced diet that includes protein, healthy non-saturated fats, fiber, and some simple

carbohydrates can reduce the likelihood that mental health issues like fatigue, difficulty concentrating and irritability will arise during the day.

3. Volunteer in your community.

A 2020 study published in the Journal of Happiness Studies found that people who volunteered in the past were more satisfied with their lives and rated their overall health as much better than people who didn’t volunteer. Perhaps the most noteworthy finding in the study was that people who began volunteering with lower levels of well-being tended to get the biggest boost from volunteering. Volunteering provides opportunities to socialize, which can help ward off the loneliness that can sometimes contribute to anxiety and depression.

Mental health is important, and protecting it should be part of everyone’s health care regimen.

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Understanding cholesterol C

holesterol is in many ways considered a dirty word. While cholesterol is too complex to categorize so easily, the widely known complications of high cholesterol make it easy to generalize cholesterol as something detrimental to human health.

But there’s more to cholesterol than meets the eye, and understanding this waxy substance can help men and women get a better idea of their overall health and what they need to do to be even healthier.

Where does cholesterol come from?

Cholesterol is produced by the body, but also comes from the food you eat. The human body makes all the cholesterol it needs and circulates that cholesterol through the blood. But foods, including meat, certain dairy products and poultry, also contain cholesterol, and the liver actually produces more cholesterol if you eat a diet that’s high in saturated and trans fats.

Why is cholesterol potentially dangerous?

According to the National

Heart, Lung and Blood Institute, high blood cholesterol is a major risk factor for heart disease. If your body has too much cholesterol in its blood, that excess cholesterol can form plaque in the walls of your arteries, gradually causing a hardening and narrowing of the arteries.

Narrow arteries slow blood flow to the heart, which needs both the blood and the oxygen that blood carries in order to function at full strength. If plaque buildup in the arterial walls slows or blocks off that blood flow, a heart attack may result.

Bad vs. Good?

Many people are now aware that cholesterol is widely categorized as “bad” or “good,” but many of those same people may not know why that distinction is so important. Cholesterol does not dissolve in the blood, so it must be transported through the bloodstream by carriers known as lipoproteins. There are two types of lipoproteins that perform this function: low-density lipoproteins, or LDL, and high-density lipoproteins, or HDL. LDL is

what’s commonly referred to as “bad” cholesterol because it contributes to the buildup of plaque, the thick and hard deposits that can line the arterial walls and impede blood flow. HDL is the “good” cholesterol, as it helps remove LDL from the arteries. According to the American Heart Association, experts believe HDL gathers LDL before carrying it away from the arteries and back to the liver, where it is ultimately

broken and down and passed from the body. Healthy levels of HDL can protect against heart disease and stroke, while low levels of HDL are considered a major risk for heart disease.

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How active seniors can

protect their vision

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etirement may be seen as a time to slow down and enjoy some well-earned rest and relaxation, but today’s seniors clearly did not get the memo. Modern seniors look and act a lot different than traditional depictions of retirees.

The shift in attitudes regarding aging is noticeable in the growth of active retirement communities, which are designed for aging men and women who want to engage in activities where no chairs are required. Active seniors may not fit outdated stereotypes of cardigan-clad grandparents shuffling about dusty retirement homes, but even the most energetic retirees may still be vulnerable to age-related health complications. For example, the American Optometric Association notes that men and women over the age of 60 may be vulnerable to age-related vision problems.

A certain degree of vision loss is natural as men and women age, but that doesn’t mean active seniors have to sit idly by. In fact, there are many ways for active seniors to protect their vision so they can continue to get up and go without having to worry about losing their eyesight.

• Make your diet work for you. The AOA notes that a number of eye diseases can develop after an individual turns 60, and some of these conditions can be minimized with wise lifestyle choices.

For example, a healthy, nutrient-rich diet can protect vision over the long haul. The National Council On Aging notes that studies have found that omega-3 fatty acids, which can be found in foods like spinach, kale and salmon, can reduce individuals’ risk for age-related eye diseases.

Seniors can speak with their physicians about other ways to utilize diet to combat agerelated vision problems.

• Protect your eyes and look cool at the same time. Active seniors spend lots of time outdoors, and that may have an adverse effect on their vision. The NCOA notes that lengthy exposure to the sun’s ultraviolet rays can cause both short- and long-term eye damage. Thankfully, such issues are easily avoided if seniors wear sunglasses with UV protection when going outside. Brimmed hats also can protect the eyes from harmful UV rays.

• Be mindful of screen time.

Much has been made of how much screen time is healthy for young people. But seniors also are not immune to the

potentially harmful effects of spending too much time staring at their phones and other devices. The NCOA recommends seniors employ the 20-20-20 rule in regard to screen usage. Every 20 minutes, look about 20 feet away for 20 seconds. This

quick exercise can reduce eye strain.

An active lifestyle benefits seniors in myriad ways.

Seniors should take steps to protect their vision so they can continue to get up and go long after they retire.

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Learn how to increase cycling stamina

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ycling is a great recreational activity and a fun way to stay in shape. Some people bike to work to save money and reduce fuel consumption, while others ride to give their bodies a demanding cardiovascular workout.

Whether a cyclist aspires to compete in the next Tour de France or wants to keep things a little more local, taking steps to improve stamina is a great way to make the most of a bike ride.

Riders who improve their stamina will likely witness marked improvement in their cycling performance as time progresses.

Stamina is the body’s ability to endure extended periods of exercise. For example, a person who is new to physical activity may tire after a relatively brief workout. However, the more that person exercises, the more he or she builds strength and stamina, which will lead to longer workouts. The same thing applies to cycling. At the beginning, cycling more than a certain number of miles may be difficult, and changes in terrain can make things even more challenging. By following a consistent training regimen that builds stamina, cyclists will refine their performance and push their bodies further.

Increasing cycling stamina is not necessarily about making the legs stronger, although that will help.

Increasing cycling stamina involves getting your body acclimated to regulating energy exertion so that it will not get fatigued early on.

Anyone who has to exercise for long durations, whether hikers, marathon runners or triathletes, will train to develop stamina. For cyclists, here is how to begin.

Set a realistic goal.

Newcomers to the sport will not be able to ride dozens of miles without any feelings of fatigue. Establish a weekly goal that gradually increases your total mileage traveled, revising these goals as you feel yourself getting stronger and more fit.

Gradually increase biking minutes. In addition to increasing the distance you travel, start increasing the number of days you ride in a week.

You may soon find yourself riding several days per week, and doing so for extended periods of time.

A good rule of thumb is to increase your distance and speed by around 10 percent each week if you’re training for a race or working toward a challenging goal.

Throw in a long ride once a week. Schedule a weekly long bike ride, perhaps two to three hours of sustained riding, to challenge your body.

Concentrate on the time spent riding, not necessarily how fast or hard you’re riding.

According to John Hughes, director of the Ultra Marathon Cycling Association, you can gradually add more long rides as you become more comfortable.

Train with others. Riding with others can keep you motivated and provide a healthy dose of competition to push you further.

Take care of your body.

Trevor Fenner, co-founder of Road Bike City, says you must pay special attention to your dietary intake to improve stamina. You may need to increase carbohydrate intake, and staying hydrated is essential. Eating pieces of banana or energy bars while

riding may also help sustain energy levels.

Plan for rest. Injuries can result when you push your body too far. Have days during the week when you rest and recuperate. If you ever are weak or in pain, stop cycling and take time to recover.

These tips can be

heeded by riders of varying abilities, whether you are training for a race or simply want to get more out of recreational cycling.

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How to prevent muscle soreness

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Strength training can result in muscle soreness if men and women do not take certain preventive measures before, during and after their workouts.

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aily exercise is an integral part of a healthy lifestyle. When paired with a nutritious diet, daily exercise can help men and women maintain their personal health and put them in a better position to battle many of the physical quirks that come with aging.

But even the most ardent exercise enthusiast is periodically confronted with muscle soreness, which can interrupt an exercise routine and have a very negative impact on an individual’s quality of life. Muscle soreness often appears the morning after a workout and can make something as simple as getting out of bed feel as difficult as climbing Mount Everest.

The frequency and severity of muscle soreness depends on a host of factors, including how old someone is, how

often a person exercises and how well that person performs certain exercises. While muscle soreness may seem like another unfortunate side effect of the aging process, there are ways to prevent such soreness.

Stay hydrated. Many people forget to drink water when working out, and such forgetfulness can lead to muscle soreness. Roughly 50 to 60 percent of a person’s total body mass is water, but the body loses a lot of water during exercise, especially when that exercise is vigorous and causes lots of sweating.

Losing a substantial amount of water can be debilitating and lead to muscle soreness, as muscle cells need water to recover fully from a workout.

So it’s important that men and women stay hydrated both during a workout and throughout the rest of the day.

Carry a bottle of water with

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Muscle Soreness continued from 7

you when working out. You will be more inclined to drink water and stay hydrated during a workout if you have water with you as opposed to relying on repeated trips to the water fountain. One way to determine if you’re drinking enough water during a workout is to make note of the color of your urine in the hours following the workout. If your urine is light yellow or clear, then you’re probably drinking enough water to stay hydrated during and after the workout. If your urine is dark yellow or has an orange tint, then you need to make a stronger effort to stay hydrated during and after your workout.

Get some sleep. Sleep

is another way to prevent or reduce the likelihood of developing muscle soreness.

The body needs time to recover from exercise, and sleep is an integral part of that recovery process. Adults typically need between seven and eight hours of sleep per night, so be sure to get enough rest so your muscles can recover before your next workout. Muscle soreness may be your body telling you it was not given enough time to fully recover from a previous workout.

Cool down after a workout. If weight training is part of your workout routine, then it helps to cool down with some easy cardiovascular activity and light stretching after the weight training portion of your regimen is over. This can improve blood flow throughout your body, and improved blood flow can speed your recovery time and reduce post-workout muscle soreness by bringing fresh oxygen and healing nutrients

to the parts of your body that may feel sore after a workout.

Don’t fight fire with exercise. Some people are tempted to fight muscle soreness by putting their muscles back to work. But such an approach can lead to injury. When muscles are sore, they also experience a loss of strength, which makes them more susceptible to damage and injury.

Rather than fighting muscle soreness by challenging the muscles, give them a rest as they recover from soreness and fatigue. Work muscle groups that are not experiencing soreness or avoid weight training in favor of cardiovascular exercise and stretching.

For many men and women, muscle soreness is an unfortunate side effect of any active lifestyle. But such active men and women can take various preventive measures to reduce their likelihood of developing sore muscles after workouts.

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Explore natural sleep remedies S

leep is a natural process designed to recharge the body and mind. Although some people find no difficulty in settling down for the night, many others profess to have periodic or chronic sleep problems. But before asking doctors to reach for their prescription pads, men and women struggling to fall asleep at night may want to consider some all-natural remedies to help them get a good night’s rest.

Delta Sleep Labs says

between 20 and 40 percent of all adults have insomnia in the course of any year, and more than 70 million Americans suffer from sleep disorders and wakefulness. The Centers for Disease Control and Prevention recognize insufficient sleep as a public health epidemic that can result in difficulty performing daily tasks, hypertension, depression, and even obesity.

While sleeping pills can be effective, they pose the risk of dependence and also may carry with them dangerous side effects. Some individuals have driven or engaged in

other potentially dangerous activities while under the influence of sleeping pills.

No such side effects have been associated with natural remedies.

When lifestyle changes, such as limiting caffeine intake or creating a sleep hygiene program, fail to produce the desired results, the following natural remedies, when used as directed, may help men and women get a better night’s rest.

Meditation: Focusing on breathing and employing visualization may help relax the body into a state where

it can drift off to sleep. In addition to calming the mind, meditation can reduce stress and hormone levels. Picturing a relaxing scene and focusing on all the senses involved in that scene may put you in a peaceful state of mind that makes it easier to fall asleep.

Distraction: Although there are conflicting reports as to whether reading or watching television before going to be can be a help or a hindrance, some people with insomnia do find these actions can help induce sleep. Choose a book or a program that isn’t stimulating to distract yourself

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from anything that is causing distress. Doing so can create a state of relaxation that makes it easier to fall asleep. Use the sleep timer on the television to automatically turn of the TV after a set number of minutes, so you are not woken from sleep by a loud show after drifting off.

Aromatherapy: Calming scents can relax the body.

Preliminary research suggests that lavender essential oil may lengthen total sleep time, increase deep sleep and help people feel refreshed in the morning, particularly for women who have a more acute sense of smell than men. Put a few drops of

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lavender on a pillow before retiring to bed, or take a relaxing bath with the oil mixed into the bath water.

Magnesium: Magnesium is a natural sedative. Foods rich in magnesium include dark green, leafy vegetables, almonds, whole grains, and legumes. Magnesium supplements also are available, and these are usually taken in a specific ratio with calcium to be the most effective.

Valerian: Valerian is a natural herbal remedy that grows in the form of a tall, flowering grassland plant. The roots are ground to produce the supplement that could assist with sleep. The Mayo Clinic notes that several small studies indicate that valerian may reduce the amount of time it takes to fall asleep and help you sleep better. Other studies have shown valeriano be no more effective than a placebo.

However, with relatively few side effects, valerian may be

worth a try.

Lemon balm: This herbal supplement and tea works in a similar method to valerian. It is said to relieve anxiety and calm nerves, which could be infringing on your ability to fall asleep.

Acupuncture: A study from researchers at the University of Pittsburgh concluded that acupuncture may be an effective treatment for insomnia. The study found that five weeks of acupuncture increased melatonin secretion in the evening and improved total sleep time.

Melatonin supplements: A naturally occurring hormone that regulates your sleepwake cycle in the brain,

melatonin is produced when darkness falls. According to a Journal of Sleep Research study, time-release melatonin supplementation was effective in reducing sleep latency and improving sleep quality. Lower doses of melatonin have been shown to be as effective as higher doses, so less is often more with melatonin.

Insomnia can often be traced to anxiety and an overactive mind. However, it also may be a side effect of medication or a symptom of a larger condition. Speak with a doctor if insomnia becomes chronic or problematic.

Did you know?

Working out close to bedtime may not be as detrimental to sleep as previously thought. In fact, some sleep experts are now saying that workout sessions — including those that occur late in the day — can be mutually beneficial for improving sleep duration and quality. In the past, researchers believed that exercise in the evening could increase heart rate, raise core body temperature and send stimulating hormones, such as cortisol and adrenaline, through the body, which could adversely affect sleep. However, recent findings say it’s not all that troublesome. A study in the Journal of Sleep Research found that people who exercised vigorously for 35 minutes before bed slept as well as they did on nights when they did not exercise. The National Sleep Foundation’s 2013 Sleep in America poll also showed that people who exercised reported they snoozed better than those who didn’t work out, and exercising closer to bedtime did not affect sleep quality.

Dr. Stuart Quan, a professor of sleep medicine at Harvard Medical School, says the best workout time generally varies from person to person. Those who want to exercise at night can see how it impacts their sleep. If no problems occur, then nighttime workouts can continue. It’s also notable to point out that adrenaline and cortisol only take an hour to regulate and return to normal levels after vigorous activity. So slipping under the sheets an hour or two after a workout may be the best advice for nocturnal fitness fans.

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Avoiding pitfalls that can derail

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iet and exercise go handin-hand for men and women looking to improve their overall health. While it can be tempting to skip a workout in favor of relaxing on the couch at home, the temptation to cheat on your diet is far more pervasive, as dieters know that a high-calorie treat or second helping is lurking around seemingly every corner.

As difficult as it can seem to remain loyal to a

diet, successful dieters know that anticipation plays a big role in staying true to a diet. Certain pitfalls can be expected when dieting, and knowing what those pitfalls might be and how to avoid them can make the difference between a successful diet and one that does not produce the desired results.

Establish realistic and periodic goals.

You should have a specific goal in mind when beginning a diet. But that goal should be realistic, and you also should set various smaller goals you can meet as you build up toward achieving your larger goal. Your ultimate goal as well as your periodic goals should be realistic and attainable, as nothing can derail a diet more quickly than failing to meet your initial goals. If necessary, speak to your physician about healthy weight

your diet

loss and how much time it should take to meet your goals without compromising your overall health.

Make the cupboard commitment. Once you decide to go on a diet, clear your cupboards of all the unhealthy foods that contributed to your need to go on a diet in the first place. Remove fatty foods, salty snacks and sugary cereals from your cupboard, replacing them with healthier fare that won’t put your dietary goals in jeopardy.

Rest up. Studies have shown that inadequate sleep inspires people to crave calorie-dense foods. In addition, lack of sleep compromises energy levels and makes it difficult to focus, which can affect your decision-making ability with regard to which foods you should eat. Adults typically need between seven and eight hours of sleep per night, so be sure to get adequate rest.

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Coping with stress during uncertain times S

tress can affect people’s lives at any moment.

Some say that a certain measure of stress can be a good thing that pushes individuals to try their best to overcome obstacles.

However, chronic stress is potentially dangerous for the mind and body.

2020 has been a stressful year for many people. A global pandemic that emerged in late 2019 and continued into the new year brought with it many

changes — some of which are unprecedented.

Concerns about the COVID-19

virus, unemployment, reduced wages, and uncertainty about the future has left many people feeling adrift.

According to the American Psychological Association’s Stress in America survey, the average reported stress level for adults in the United States related to the coronavirus pandemic is 5.9. When asked to rate their stress level in general, the average reported stress for American adults is 5.4. This is higher than the average stress level reported in 2019, which was 4.9, and marks the first significant increase in average reported stress since the survey began in 2007.

Pandemic stress mixed with existing stress may require additional coping techniques.

• Turn negative thinking into positive thinking. The occasional pep talk can help people manage their stress. Rather than saying “Everything is going wrong,” tell yourself “I can handle this, I have done it before.” Find the silver lining in situations and they may not feel so stressful.

• Take things one step at a time. Getting ahead of yourself by looking too far into the future can compound stress.

Focus on the here and now.

Make to-do lists and take situations as they come day by day or hour by hour. Situations

are often fluid, so worrying about something that is weeks away is often fruitless.

• Exercise regularly. Find opportunities to exercise. The Mayo Clinic says exercise in almost any form can act as a stress reliever. Physical activity can release your feel-good endorphins and distract you from daily worries.

Exercise also can mimic the effects of stress, helping to condition the body to its effects and buffer the cardiovascular, digestive and immune systems from negative effects.

• Seek out social support.

Chances are someone you know also is experiencing increased stress loads. Find the time for conversation, video chats or safe, socially distanced meet-ups with friends. Each person can

share their unique frustrations and collectively you can work through the stress.

• Don’t drown in perfectionism. Trying to be mistake-free can trigger anxiety and stress. Being perfect is impossible and everyone makes mistakes.

According to Psych Central, mistake-making can lead to growth and experience, while perfectionism may staunch growth because a person is too afraid to take chances. Not every decision you make will be ideal, but each is a learning experience.

Stress is something most people come up against in their daily lives, perhaps more so than ever this year. But stress can be wrangled and minimized.

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Take steps toward a

healthier lifestyle Americans describes a healthy diet as one that emphasizes fruits,

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here isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine - good nutrition, adequate exercise and a daily supplement and start down the path toward better health.

Plan a Nutritious Diet The Dietary Guidelines for

vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar. * Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your

plate is made up of fruit and vegetable servings. * One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley.

People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. * The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plantbased protein or seafood.

Get Regular Exercise The Department of Health and Human Services recommends an adequate amount of exercise every day.

This guide can point to the right amount of exercise to add to your schedule: * Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over

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several days. * Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories - even at rest. * It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.

Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health, and find more health-conscious tips at eLivingToday.com.

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Healthy substitutions

for baking and cooking

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n ability to adapt is one of the most important skills to have in the kitchen.

Following a recipe can give home cooks the cursory knowledge they need to make a delicious meal, but an ability to tweak recipes allows individuals to put their own spin on foods and customize meals so they fit with their particular lifestyles.

A person may have to change an ingredient to avoid a food allergy, or he or she may swap something out to make a dish more nutritious.

Some substitutions can change the texture or even

taste of the overall recipe, as no substitution can mimic the original ingredient exactly.

However, a home cook will often find the results are acceptable, and may even prefer them to the “real” thing.

Original ingredient: White flour Substitution: Whole wheat flour, nut flour White flour lacks many nutrients because the grain has been largely stripped of its most important parts before being ground. Whole wheat flour has extra fiber that aids in digestion and can lower risk for certain diseases. Those with a gluten intolerance can use nut flours, like almond flour. Whole wheat flour and

nut flours are denser than white flour, so you may need to experiment with 3⁄4 cup to 1 cup of white flour ratios in recipes.

Original ingredient: Sugar Substitution: Applesauce Sugar is the foundation of many baked goods, but too much sugar provides empty

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calories and can contribute to various illnesses if eaten in large quantities. Swapping one cup of unsweetened applesauce for one cup of sugar can provide sweetness with more health benefits, such as added fiber and vitamins.

Original ingredient: Oil or butter Substitution: Fruit or vegetable puree Try adding pureed carrot, banana, pumpkin, or apples to recipes to boost moisture.

These ingredients also add extra flavor and nutrients. The ratio is generally one-to-one for the replacement. However, cooks may want to experiment to find the best ratio for their recipes.

Original ingredient: Buttermilk Substitution: Milk and lemon juice If you don’t have buttermilk on hand or if you feel that it is too high in calories, mix enough milk (low fat if desired) with enough lemon juice or light vinegar to reach 1 cup.

Original ingredient: Water Substitution: Stock Make a batch of vitaminand nutrient-rich vegetable stock to use with foods that are boiled, such as pastas and rices. The stock will add flavor and nutrition.

Original ingredient: Egg Substitution: Vinegar, baking powder and liquid (baking) or egg substitute (cooking) When baking, 1⁄2 teaspoon of baking powder plus 1 tablespoon vinegar plus 1 tablespoon of a liquid can replace an egg in the recipe if you’re avoiding eggs.

Original ingredient: Sour

cream Substitution: Plain Greek yogurt Greek yogurt, with its natural helpful probiotic bacteria, can be a healthy substitution for sour cream in dips, dressings and other recipes that call for sour cream or even mayonnaise.

Food substitutions can help people customize recipes to fit their dietary needs.

People can experiment with various ingredients to develop delicious meals.

Did you know?

Although freezers are often used exclusively for food storage, they can be utilized in meal preparation as well. Many items can be made even more delicious by freezing them. · Applesauce: If you like sorbets and sherbets, then frozen applesauce might tickle your fancy. After thawing for a few minutes, applesauce can be a good substitute for other frozen desserts. · Cheesecake: Give cheesecake a gelato-like texture by freezing it. Even though the cake will become more firm, it won’t be rock hard. · Brownies: Take fresh brownies out of the oven and throw them in the freezer. The

moisture in the brownies condenses when the heat meets the cold, and the brownies become even more fudgy and decadent. · Grapes: Frozen grapes can be refreshing treats on hot days, and that crunch can be infectious. Frozen grapes also are a great substitute for ice cubes in punches and sangrias. · Yogurt: Turn regular yogurt into a frozen treat by placing containers in the freezer.

Or, try mixing a favorite yogurt flavor with a little frozen whipped topping and then placing it into a graham cracker pie shell and freezing it. Let it thaw a little before serving and enjoy!

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5 Simple, Natural Ways to Boost Immunity

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our body’s immune system protects against illness and infection, fighting off threats before you even know there’s a problem.

Even though your immune system usually does its job automatically, you can give it a boost with habits that promote wellness and support immunity.

Eat healthy fruits and vegetables.

Although you may not be aware they contain flavonoids, these phytochemicals found in some fruits and veggies are a vital part of maintaining health.

Flavonoids are found in colorful fruits and vegetables like cranberries and elderberries. When it comes to power foods, elderberries’ exceptional flavanol levels make them an immune system powerhouse.

Especially important during cold and flu season, elderberries can also be enjoyed in a cup of warm tea for instant comfort.

Reduce stress with outdoor activity. Keeping physically fit provides numerous health benefits such as reducing stress by being one with nature through taking a walk outside. The sun’s UV rays help your body produce vitamin D, which is important for your bones, blood cells and immune system, as well as helping absorb and use certain nutrients. Yoga and massage can also be used to help stimulate the immune system and promote well-being.

Keep a regular sleep schedule. Sleep gives you an opportunity to recharge. This is when cellular regeneration

and other healing is most efficient. Keeping a regular routine helps signal to your system that it’s time to rest so you can fall asleep easier and reap the whole-body benefits of a healthy sleep cycle.

Wash hands frequently.

Especially during the school year, when germs are

Immunity, Elderberry Tea and Reishi Mushroom blends all contain immunity-boosting ingredients.

While they’re not an obvious ingredient, mushrooms have been incorporated into healing practices for thousands of years for their immune-boosting, anti-

rampant and easily carried from school to home, you can give your immune system a hand, literally, by frequently scrubbing away germs before they have the chance to attack.

Rely on natural remedies. Modern, stressful lifestyles and exposure to environmental pollutants can put immune systems under pressure. However, some of your existing soothing rituals can actually support better health, too. One example is relaxing with a hot cup of tea. The natural and organic ingredients found in Buddha Teas provide numerous health benefits. Options like Mushroom Wellness, Divine

inflammatory and antioxidantrich properties. There are several powerful medicinal mushrooms but one standout is the reishi mushroom, known as the “mushroom of immortality” and “divine plant of longevity.” This antiinflammatory powerhouse is known to promote healthy cell growth and healthy blood pressure, along with improving immune function.

Learn more about boosting your immunity naturally at buddhateas.com.

A Golden Way to Get Better Sleep While golden milk has become a trendy beverage of choice, this comforting, herb-filled blend is actually

ancient. For thousands of years, golden milk has been an Ayurvedic ritual, with Indian families enjoying a warm nightly cupful before bed.

In Ayurvedic medicine, turmeric, the main component in golden milk, is thought to impart the energy of the sun to the body, hence its radiant, golden color. Turmeric’s documented healing properties impart substance to this traditional “elixir,” and have given golden milk a reputation as a healing cup of comfort.

In addition to improving physical and mental wellbeing, regularly drinking golden milk has the potential to lessen your chance of becoming ill in the first place.

It’s also an antiinflammatory that supports healthy digestion and promotes calm.

This turmericdominant blend includes ginger root and black pepper to aid digestion; ashwagandha to tonify, energize and calm; and cardamom, nutmeg and vanilla bean, all meant to encourage rejuvenation and peace. Consider an option like Buddha Teas’ CBD Organic Golden Milk, which includes a THC-free CBD isolate for added wellness benefits.

Prepared by mixing with a warm cup of your favorite milk, the smooth, slightly sweet, pungent brew offers a soothing treat just before bed. Many people also enjoy golden milk prepared cold.

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How to help kids adapt to eyeglasses C

hildren’s vision problems often become apparent when youngsters first enter school. Poor performance in the classroom may have little to do with a learning disability or a stubborn student, and a lot to do with poor vision.

Vision problems can often be traced to genetics.

A family history of various vision troubles increase the

likelihood that a child will one day require corrective glasses. In addition, a growing reliance on digital devices may increase a child’s risk of computer eye strain, which may compound already present vision deficits.

Understanding that he or she needs to wear glasses does not always translate into a child’s willingness to actually wear those glasses, as peer pressure remains an obstacle when encouraging kids to

embrace their eyeglasses.

Younger children may find it difficult to understand why they need glasses or they may forget to put them on or how to care for them properly. Parents may find it challenging to acclimate a child to eyeglasses, but there are a few strategies to help make that transition go more smoothly.

Shop together Children may be more receptive to eyeglasses if they get to choose those glasses.

Glasses are personal and should be sized according to the wearer’s face. Kids should select various pairs of glasses they like and try them on.

Narrow down the pairs based on comfort, look and price. If your child likes

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2 Main Street Suite 500 Bradford, PA 16701

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Adapt to Glasses continued from 17

a particular pair of glasses, it may be worth spending a few extra dollars for those frames, as kids are more likely to wear glasses they like.

Move over “Coke bottle lenses” The eyeglasses of the past are much different from the eyeglasses of the present.

Lens and frame technology has transformed the look and feel of eyeglasses. Lenses may be thinner and less apparent than ever before.

Eyeglass manufacturers have developed frames that are bendable or almost entirely invisible thanks to frameless lenses. Some lenses reduce glare, and others tint when touched by sunlight. So it’s

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unlikely your son or daughter will end up looking like Mr. Magoo.

Present positive images of role models Kids may be quicker to warm to eyeglasses if parents showcase a few of the many worthy role models who wear glasses, and do so with style.

In addition to many celebrities, such as Tina Fey, Elle Fanning, Justin Timberlake, Joe Jonas, and Anne Hathaway, who frequently don eyeglasses, there are likely many people in your family or group of friends who wear glasses, and kids often want to emulate their elders.

Choose the right time Make sure a child is well rested and happy before he or she dons eyeglasses for the first time. Start with a few minutes per day and build up to wearing the glasses for the prescribed duration. Use positive reinforcement and rewards for wearing and taking good care of the glasses.

Point out the benefits

Highlight activities that will be improved by better vision as they relate to your kids’ interests. Perhaps glasses will make gaming easier. Point out to kids who love to read how much more comfortable they are now that they can see the words on the page more easily. When it comes to the family athlete, discuss how much easier it is to see the ball now that your budding athlete is wearing eyeglasses.

Modify daily routines You will have to work with your children to make some changes to facilitate wearing eyeglasses. Store the glasses in the same place each night before bed so that kids can find them in the morning. Emphasize wearing eyeglasses as much as you emphasize

everyday activities like brushing teeth or making the bed. Explain to teachers the prescribed wearing schedule so that they are aware of when your son or daughter needs to wear his or her eyeglasses.

The transition to wearing eyeglasses is not always easy for kids, but many adjust rather quickly.

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October 14, 2021

What is atrial fibrillation?

T

he human heart beats 60 to 100 times per minute on average, which equates to between 86,400 and 144,000 beats per day. Over the course of a lifetime, an individual’s heart may beat more than two billion times.

A fully functional heart is like a well-oiled machine.

However, various conditions can affect the heart and its ability to function at peak capacity. Individuals with an irregular heartbeat, also known as arrhythmia, may experience a common condition known as atrial fibrillation. To understand what atrial fibrillation, often referred to as “Afib,” entails, it helps to learn how a healthy heart works.

The Cleveland Clinic says when the heart is working properly it pumps blood

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to the body with a normal heart rhythm. The two upper chambers of the heart (atria) contract, followed by the two lower chambers (ventricles).

When timed perfectly, the beats allow for efficient pumping of blood. The electrical impulse that guides the heart’s pumping action is located in the sinoatrial (SA) node in the right atrium.

That impulse causes the left and right atria to contract and force blood into the ventricles. Afterward, the electrical impulse travels into the atrioventricular node (AN) located near the middle of the heart.

During Afib, the SA node doesn’t direct the electrical rhythm and many other impulses may fire at once. The American Heart Association says this causes the atria to beat irregularly and quiver.

The atria then beat chaotically

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Roughly 15 to 20 percent of people who have strokes have Afib, and this is why many people with this type of arrythmia are placed on blood thinners.

Awareness of Afib symptoms is imperative since it is such a serious condition.

People should visit their doctors if they experience any of the following: • Extreme fatigue • Irregular heartbeat • Chest pain • Light-headedness • Rapid, fluttering or pounding heart palpitations • Shortness of breath Individuals who are at

Atrial Fibrillation continued from 19

and not in coordination with the ventricles.

While not typically life-

threatening, Afib can cause shortness of breath, lightheadedness and may increase the risk of heart-related complications, according to the Mayo Clinic. The American Heart Association says Afib may lead to blood clots from blood not pumping efficiently.

Should a clot break off and enter the bloodstream, it could lodge in an artery leading to the brain, resulting in stroke.

The Right Pharmacy for You

Ott & McHenry Pharmacy Mike Dolan, R.Ph. Betsy Eschrich, R.Ph. 24 HOUR Emergency Service • Delivery Service

(814) 362-3827

102 Main St., Downtown Bradford

higher risk for Afib include seniors and people who have been diagnosed with obesity, high blood pressure, diabetes, and/or hyperthyroidism.

Smoking and moderate to heavy alcohol use also increase the risk for Afib. A doctor can assess risk factors for Afib and educate patients about reducing their risk.

Atrial fibrillation is a common health concern that affects the beating of the heart and efficient pumping of blood throughout the body. People who suspect they have Afib are urged to contact their physicians immediately.

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October 14, 2021

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Keep skin healthy by knowing sunscreen facts

T

he best way to care for skin is to be smart about sun exposure. Too much unprotected exposure to the sun can cause a host of problems, from premature wrinkling to skin cancer.

According to the American Academy of Dermatology, millions of cases of skin cancer are reported each year, and many more may go undetected. The best way to protect skin from the sun is to stay out of the sun. When that is not feasible, using a broadspectrum sunscreen can guard against damage from ultraviolet radiation.

Although sunscreen is an enormous help, it is not foolproof. Sunburns and skin damage can occur even when using sunscreen, and user error accounts for much of that damage. To get the best results from any sunscreen product, consumers can educate themselves about proper application and avoid certain information inaccuracies.

Myth: The best sunscreen is the one with the highest SPF. Actually, the best

Furthermore, the propellents used in spray sunscreens could be harmful if inhaled.

Opt for sunscreens that are applied by hand and can be adequately coated over all areas of the skin.

Myth: Sunscreen does not need to be reapplied, especially if it’s waterresistant. There is no such thing as a waterproof sunscreen. The Food and Drug Administration recently prohibited the use of the term “waterproof” because consumers falsely believed their sunscreen products would not wash off. Waterresistant sunscreens will be effective for a certain number of minutes before they need to be reapplied, usually between 40 to 90 minutes. If you have been sweating profusely or have been in the pool or

ocean for awhile, play it safe and reapply often.

Myth: A little drop of sunscreen is all that’s needed.

Many people are applying far too little sunscreen to protect themselves from the sun. The average person needs about an ounce of lotion to cover his or her entire body. Think about the size of a shot glass and use that amount.

Myth: Spending more money on SPF 50 will get me superior protection. The rate of protection from SPF 30 to SPF 50 is marginal. SPF 30 (when applied correctly) can protect against 97 percent of UVB rays. That’s adequate for many people.

It’s most important to choose a sunscreen that protects against UVA and UVB rays.

sunscreen is the one you will use regularly. Make sure you like the scent and the feel of the sunscreen. Decide if you prefer a sunscreen that is grouped together with a moisturizer or a makeup foundation. Try sunscreens that are lotions or sticks to figure out which application works best for you. Once you’ve found a product you like, stick with it. But make sure the sunscreen has an adequate sun protection factor, or SPF. If you’re an RN, LPN, CNA, or DCW, we have a job that Myth: I only need works with your schedule and your life. At Aveanna, you sunscreen on sunny days. can work one shift a week or work full-time. It’s all up to you.

The sun can prove harmful even on cloudy days. You may not be safe indoors, either, To learn more, call 800-882-3519 particularly if you spend a or email Erin.Didomizio@aveanna.com good deal of time next to an aveanna.com open window. Window glass Aveanna Healthcare, LLC does not discriminate on the basis of race, color, religion, national origin, age, sex, sexual orientation, gender identity or expression, disability, or any other basis prohibited by federal, state, or local law. © 2019 Aveanna Healthcare, will only block certain types LLC. The Aveanna Heart Logo is a registered trademark of Aveanna Healthcare LLC and its subsidiaries. AVE956 of UV light, making sunburn possible even if you areCall us today: Olmito (Epic) 956-435-7640 indoors or riding in a car. It’s a Pharr 956-510-8777 If you’re an (Epic) RN, LPN, CNA, or DCW, we have a job that good habit to apply sunscreen McAllen (PSA)schedule 956-972-1920 works with your and your life. At Aveanna, you daily regardless of if you will aveanna.com can work one shift a week or work full-time. It’s all up to you. be out in the sun.

Myth: Spray sunscreens are as effective as the rest.

To learn more, call 800-882-3519 Spray products may not or email Erin.Didomizio@aveanna.com deliver enough sunscreen aveanna.com to the skin because droplets Aveanna Healthcare, LLC does not discriminate on the basis of race, color, religion, national origin, age, sex, sexual orientation, gender identity or expression, disability, or any other basis prohibited by federal, state, or local law. © 2019 Aveanna Healthcare, are dispersed unevenly.

LLC. The Aveanna Heart Logo is a registered trademark of Aveanna Healthcare LLC and its subsidiaries. AVE956

Welcome to nursing jobs that fit your life.

If you’re an RN, LPN, CNA, Welcome to or DCW, we have a job that nursing jobs works with your that fit your life.schedule and your life. At Aveanna, you can work one shift a week or work full-time. It’s all up to you.

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Assisted Living

General Surgery

Holistic Medicine continued

Lakeview Senior Living

Surgical Associates of Bradford

Olean’s Wellness Store

15 West Willow Street Smethport, PA 16749 814-887-5716

Audiologist

Integrated Family Hearing Laura Lamb, Audiologist 610 Wayne Street Suite 2 Olean NY 14760 716-790-8480 www.ifhassociates.com

Cardiology

Great Lakes Cardiovascular Steven Herrmann, MD Bradford Regional Medical Center 116 Interstate Pkwy, Ste. 21 Bradford, PA 16701 (814) 362-8720

Great Lakes Cardiovascular Olean General Hospital Vijay Iyer, MD Christopher Mallavarapu, MD Christopher Michaeles, MD Ashley Disney, PA 515 Main St. Olean, NY 14760 716-375-7035

Cardiology - Atrial Fibrillation General Cardiology & Atrial Fibrillation Center Great Lakes Cardiovascular Clifford Pyne, NP 2223 W. State St., Ste 120 Olean, NY 14760 716-373-3544 / 716-859-AFIB(2342)

Furniture Store

Hammond’s Furniture Store 1120 W. State Street Olean, NY 14760 716-373-7710

Nathaniel Graham, M.D., F.A.C.S. 181 Interstate ParkwayBradford, PA 16701 814-368-7125

Grocery Store

Ried’s Food Barn

1403 W State St, Olean, NY 14760 -716-790-8626

Home Health Agency Aveanna Healthcare

111 East Green Street Olean, NY 14760 716-373-2010 www.riedsfoodbarn.com

601 W. Main Street Suite 1 Smethport, PA 16749 814-642-9500 • 800-882-3519 www.aveanna.com

Ried’s Food Barn

Greater Olean Area Chamber of Commerce

Olean’s Wellness Store

Mental Health

Health & Wellness/ Diet/ Nutrition 111 East Green Street Olean, NY 14760 716-373-2010 www.riedsfoodbarn.com 1403 W State St, Olean, NY 14760 716-790-8626

Hearing Specialist & Audiologist RC Hearing Concepts 4 Chestnut St Bradford, PA 16701 133 Biddle St Kane, PA 16735 210-807-4072

Integrated Family Hearing Laura Lamb, Audiologist 610 Wayne Street Suite 2 Olean NY 14760 716-790-8480 www.ifhassociates.com

Holistic Medicine STEPS Drop In Center 62 Main Street Bradford, PA 16701 814-362-6260

Insurance

301 N. Union Street Olean, NY 14760 716-372-4433 info@oleanNY.com

The Guidance Center

110 Campus Drive Bradford, PA 16701 814-362-6535 24-Hour Crisis Telephone Counseling: 814362-4623 Toll Free: (800) 459-6568

Optometry

Gateway Ophthalmology

Timothy J. O’Brien, Ophthalmologist 2 Main Street Suite 500 Bradford, PA 16701 814-362-7477

Pharmacy

Nicholson Pharmacy & Gift Shop Mark Hunter, RPH 36 Schuyler Street Belmont, NY 14813 585-268-7287 www.nicholsonpharmacy.com

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Pharmacy continued Ott & McHenry Pharmacy 102 Main St. Bradford, PA 16701 814-362-3827

Rehabilitation Services Bradford Ecumenical Home 100 St. Francis Dr. Bradford, PA 16701 814-368-5468 www.behcr.com

Bradford Manor

50 Langmaid Lane Bradford, PA 16701 814-362-6090 www.bradfordmanor.com

Kinzua Healthcare & Rehabilitaton 205 Water St. Warren, PA 16365 814-726-0820 www.gaurdianeldercare.com

Skilled Nursing

Bradford Ecumenical Home 100 St. Francis Dr. Bradford, PA 16701 814-368-5468 www.behcr.com

Bradford Manor

50 Langmaid Lane Bradford, PA 16701 814-362-6090 www.bradfordmanor.com

Kinzua Healthcare & Rehabilitaton 205 Water St. Warren, PA 16365 814-726-0820 www.gaurdianeldercare.com

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