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2017

HEALTH

Wellness GUIDE &

Published by Engle Printing & Publishing Co., Inc.


Chester Health & Wellness Guide - January 11, 2017

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A YEAR OF FITNESS: People may find it easier to maintain their beach bodies during summer than they do throughout the rest of the year. Summer weather encourages people to get off the couch and enjoy the great outdoors, and people may prefer to eat lighter meals during the summer to combat the heat and humidity. Once the dog days of summer give way to autumn, the motivation to stay in beach shape tends to wane. Couple that dwindling motivation with the tendency to eat larger, heartier meals as the weather gets colder, and it's easy to see why so many people gain weight over the last several months of the year and the first months of the new year. But maintaining a healthy weight year-round promotes long-term health and reduces a person's risk for various ailments and diseases, including heart disease and diabetes. The following are a handful of strategies men and women can employ as they aim to make fitness a part of their life year-round. · Keep setting goals. As winter heads toward spring, people may set short-term goals to motivate them to get back into beach shape. That's a highly effective strategy that need not be exclusive to late winter. Setting short-term fitness and dietary goals throughout the year can keep you from falling back into bad habits. Tie fitness goals into the season to increase the chances for success. For example, resolve to run outdoors or cycle a certain number of miles each week in autumn, when the weather is still conducive to

How To Stick With It

physical activity and the scenery is idyllic. When winter arrives and exercising outdoors is no longer as viable, commit to attending a few fitness classes per week at the gym.

· · · · ·

Keep setting goals. Switch up your workout very few weeks. Find healthy seasonal foods. Join an exercise group or sports league. Try morning workouts.

· Switch up the workout routine every few weeks. Boredom also can affect people's ability to maintain a healthy weight year-round. Adhering to the same exercise routine for months on end can grow tedious. The body can even grow accustomed to the same workout routine, meaning you won't be getting as much out of your exercise sessions as you might if you switch things up. If daily workouts are taking a turn toward the mundane, switch up the routine by changing exercises or signing up for classes. · Find healthy seasonal foods. Buying locally sourced and/or in-season foods can have a positive impact on the environment. That commitment to buying healthy, locally grown foods can be tested as the seasons change and the offerings at the local market change along with them. Become educated about which foods are in-season in the

local area throughout the year, opting for the most nutritious foods available. Buying in-season foods can save money and help the shopper stay on a nutritious, eco-friendly track. · Join an exercise group or sports league. The buddy system can be an effective way to stay committed to a fitness regimen, but if you cannot find a friend or family member to brave cold winter treks to the gym with you, then consider joining an exercise group or competitive sports league. As summer turns to autumn, join a road running club to provide motivation. When harsh weather makes running outdoors too difficult, sign up for a winter sports league. Such groups or leagues get you off the couch and provide great opportunities to meet like-minded men and women who have made their own commitments to stay fit. · Try morning workouts. When schedules get busy, consider working out to start the day. Exercising in the morning can provide a noticeable boost in energy throughout the rest of the day. Prepare workout gear – along with clothes for work – the night before. Also, set the alarm earlier than you intend to wake up to give a buffer of time for actually getting out of bed. Getting a good night’s sleep – between seven and nine hours for adults ages 26 to 64 – can also help men and women feel more energetic when the alarm goes off. Additionally, routine exercise can improve quality of sleep, as the body responds to the stress of exercise by increasing the amount of time spent in deep sleep.


Chester Health & Wellness Guide - January 11, 2017

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Chester Health & Wellness Guide - January 11, 2017

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Foods For A Healthy Heart According to the National Center for Health Statistics, heart disease is the leading cause of death in both men and women. Certain factors beyond an individual's control, such as family history and age, affect the risk of developing heart disease, but men and women are not helpless against the condition. Diet can be a friend or foe with regard to heart disease. A bad diet may elevate a person's risk for high blood pressure, heart attack or stroke, while a diet rich in hear t-healthy foods can lower that risk. The following are a handful of h e a r t- h e a l thy foods for men and women who want to begin the new year on a nourishing foot.

· Raisins: Researchers from the Louisville Metabolic and Atherosclerosis Research Center found that consuming raisins three times a day may significantly lower blood pressure among individuals with mild increases in blood pressure. Raisins can help combat the growth of a type of bacteria that causes gum disease, which is linked to heart disease.

Association, whole grains, such as whole wheat, oats/oatmeal, rye, barley, and brown rice, are great sources of dietary fiber, while refined grains like white rice and enriched bread contain little fiber. That's an important distinction, as dietary fiber can improve blood cholesterol levels and lower risk of heart disease and stroke.

· Salmon: Though its label as a fatty fish may lead some to question its nutritional properties, salmon is rich in omega-3 fatty acids, which can decrease a person's risk of developing an abnormal heartbeat (arrhythmia), slightly lower a person’s blood pressure and slow the growth of atherosclerotic plaque, the buildup of which can contribute to heart attack, stroke or even death. Albacore tuna, herring and lake trout are additional examples of heart-healthy fatty fish.

· Tomatoes: Researchers at Boston's Tufts University analyzed more than a decade's worth of data in an effort to discover the effects of lycopene, the antioxidant responsible for giving tomatoes their familiar red color, on the cardiovascular system. They ultimately discovered that people who regularly consumed foods with lycopene over an 11-year period reduced their risk of coronary heart disease by 26 percent. The lycopene found in tomatoes may be even more accessible when they are cooked.

· Whole grains: Whole grains help men and women maintain healthy weights while lowering the risk of heart disease. According to the American Heart

Aspiring to eat healthier is a goal for many people at the dawn of a new year. For more information about heart-healthy foods, visit www.heart.org.

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Get Smart About Fitness

Exercise is an important component of a healthy lifestyle, so people tend to establish bold fitness goals with a mind toward getting in shape. However, inactive men and women risk injury when diving right in and not taking a gradual approach to fitness and weight loss regimens. To reap the most rewards from exercise, take the proper precautions and follow these guidelines.

· Speak with a doctor before beginning an exercise regimen. A doctor may suggest certain modifications that can reduce strain on certain parts of the body or provide advice on the most effective activities for people with a specific condition. · Don't eat heavy meals before exercising. Eat a light, healthy snack to provide a little fuel or wait at least an hour after eating full meals to exercise. · Warm up. Stretches, light movements and range-of-motion exercises can improve flexibility and prepare the body for more to come. If muscles aren't fully stretched and warm, injuries like strains and tendon tears may occur. · Wear the appropriate equipment. Invest in quality athletic shoes and other equipment made for the activity that will be performed, as the right equipment can help prevent injury. · Stay hydrated. Drink water before, during and after each exercise session. If water is needed while exercising, take small sips. · Be aware of your body. People should take notice of how they feel. If something doesn't feel just right, stop immediately, rest and/or seek medical attention.

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· Pace yourself and take the time to rest. Don't try to do everything all at once. Slowly build up durability and stamina by gradually increasing the intensity of workouts. Give the body time to recover between workouts as well.

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Chester Health & Wellness Guide - January 11, 2017

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FIVE STAR REHABILITATION & WELLNESS

Healthy Sleep Habits Adequate sleep is an essential element of a healthy lifestyle. But as beneficial as a good night's rest is, restful sleep is proving elusive for millions of people across the globe.

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PROVIDING ON-SITE REHABILITATION: • Physical, occupational, and speech therapy • Orthopedic & neurological rehabilitation • Balance, gait, strength & coordination training • Post-surgery and post-hospital care

· Dim the lights inside the home. Two to three hours before bedtime, dim the lights to signal to the brain that it should begin making melatonin, a hormone that is closely associated with sleep. · Eliminate potentially distracting sounds. A poor sleep environment can contribute to insomnia, and distracting sounds can make it hard to fall asleep. Fix distractions such as leaky faucets and close bedroom windows if nearby traffic is compromising the ability to fall asleep at night. If necessary, use a white noise machine that blocks out distractions but contributes to a consistent sleep environment. ·Resist the temptation to finish watching a movie, television show or ballgame in bed. If you grow accustomed to working in bed or watching television in bed, you may have trouble falling asleep once you turn the lights off and close your eyes. More information about combatting insomnia is available at www.sleepeducation.org.

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· Get out of bed if you can't fall asleep. The AASM recommends getting out of bed if you haven't fallen asleep within 20 minutes of lying down. The longer you lie in bed without falling asleep, the more likely you are to dwell on your sleeping problems. If you need to get out of bed, spend some quiet time reading a book in another room before returning to bed.

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According to the American Academy of Sleep Medicine (AASM), 10 percent of adults in the United States have a chronic insomnia disorder. That translates to roughly 32 million people in the United States alone who struggle to fall asleep or stay asleep at least three times per week for at least three months. Sufficient sleep boosts energy levels and makes it easier to focus and concentrate, while insomnia contributes to poor memory, disturbs mood and leads to daytime sleepiness. But insomnia is not just harmful to individuals. The AASM notes that insomnia costs an estimated $63 billion in lost work performance each year in the U.S. The following healthy sleep habits may help men and women overcome their bouts of insomnia and get more restful sleep. · Avoid too many beverages before bedtime. Drinking water or beverages that include caffeine or alcohol too close to bedtime can interrupt sleep or make it difficult to fall asleep. Too much water before going to bed may lead to nightly bathroom breaks that interrupt the sleep cycle. Along those same lines, alcohol consumed too close to bedtime may make it easy to fall asleep fast, but you're likely to wake up once the effects of the alcohol wear off, which can be very soon after your head hits the pillow. In addition, avoid caffeinated beverages in the late afternoon or evening, as caffeine stimulates the central nervous system and may compromise the ability to fall asleep.

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Chester Health & Wellness Guide - January 11, 2017

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of a serious health problem. Take a closer look without radiation or compression. hermal imaging is a diagnostic tool that has been used at the Agape Institute of Functional Healthcare for several years. Thermography is a highly sensitive infrared camera used to gain diagnostic insight into the physiological and functional processes of the body without uncomfortable or dangerous side effects. This passive, painless, non-intrusive technology is even safe for pregnant women and children. Our skin temperature is controlled by the autonomic nervous system. The skin is also the largest organ, and has unique and distinctive thermal patterns that are specific to each of us. Skin Thermal patterns demonstrate hot and cold

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areas that are consistent with the organs in that region. The camera registers white as hot and black as cold. There are 10,000 gradients of color that represent temperature differences in the heat emitted from the skin. Importantly, the process involves no compression and no radiation, as with a mammogram. Following a thermal scan, the images are uploaded to Total Thermal Imaging for review by a certified professional who has special thermography training to interpret a patient’s thermal patterns. After the report is generated,

Dr. Conicello will then discuss the findings with the patient which may indicate the presence of the top three precursors to disease: Inflammation, lymphatic congestion and hormonal imbalances. He will then recommend an individual protocol, if needed, for each patient. The beauty of thermography is that it is able to detect potential problems before they become life-threatening. Early detection saves lives.

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Chester Health & Wellness Guide - January 11, 2017

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Hope and Help for Those With MS Tuesday, January 31, 2017 | 6:30 – 7:30 pm

Multiple Sclerosis (MS) is a chronic, potentially debilitating disease that affects the brain, brain stem and spinal cord. MS affects more than one million people around the world. This disease is unpredictable and varies in severity, from a mild illness in some patients to a permanent disability in others. Symptoms typically begin between ages 20 and 40, with women being afflicted twice as often as men. The most common symptoms of Multiple Sclerosis include numbness and tingling in the arms and legs, difficulty walking, impaired balance, muscle weakness, visual disturbances and memory loss. Dr. Jon Moser participated in a ground breaking two-year research project in Rome, Italy working with a vascular surgeon and a cardiologist for the treatment and effectiveness of Upper Cervical Care and MS. He will be sharing the findings of this publication and the hope that Upper Cervical Care can provide to those with MS. Additionally, there will be MS patient testimonials and a question/answer time.

Light Refreshments Provided

Please RSVP to 484-593-0328

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CHRONIC KNEE PAIN? Get help for chronic knee pain NOW within 3-visits! Do you know someone who suffers with chronic knee pain (due to arthritis, cartilage damage, torn meniscus, tendonitis, bursitis), their doctor has probably prescribed Naproxen, Ibuprofen, Celebrex or did cortisone injections. These medications only provide temporary relief and will never cure their chronic knee pain. Worse, they can make them feel worse and have terrible side effects! Suffering with chronic knee pain can rob the joy out of someone’s life. Simple things like getting out of bed in the morning and simply trying to walk across the room without a “warm up� can be difficult. They avoid stairs because they’re too painful. They miss taking long walks in the park with your friend or spouse. Let’s face it, their knees aren’t as young as they used to be, and playing with the kids or grandkids isn’t any easier either. The main problem is that your doctor has told you your only options are to take the drugs, do surgery or you’re just going to have to live with it. There is now a facility here in Chester County, Pa. which gives you help and hope and without you having to take the drugs with all the serious side effects. In order to treat your chronic knee pain, three factors must be determined: 1. What is the underlying cause of your chronic knee pain? 2. How severe is the damage? 3. How much treatment will it take to help you recover? The treatment in our clinic has three primary goals: 1. Eliminate your knee pain and inflammation! 2. Stimulate growth and repair of the meniscus and other soft tissues! 3. Restore full function of the knee so it’s flexible and strong!

Our treatment for neutralizing knee pain & inflammation, stimulating repair of the meniscus and restoring function is with our NEW 4-POINT KNEE THERAPY PROGRAM. Our 4-POINT KNEE THERAPY PROGRAM CONSISTS OF: #1: Rebuilder nerve stimulation #2: The MR4 Laser Therapy #3: Knee Meniscal Decompression Therapy #4: Rapid Release Manual Therapy (RRMT) which is a neuro-kenetic, sensory motor assessment and treatment which relives pain and increases mobility! The best part of our REVOLUTIONARY, NEW, 4-POINT KNEE THERAPY PROGRAM is that the typical patient can start to feel dramatic results in as little as 3-visits! This 4-Point KNEE THERAPY PROGRAM FLAT-OUT WORKS! Once our 4-POINT KNEE THERAPY program strikes the target tissue, three things occur: 1. Calming irritated nerve endings to reduce pain! 2. Decreased inflammation! 3. Increasing blood flow to the tissues to tissue repair! Our 4-POINT KNEE THERAPY PROGAM restores cartilage, reduces discomfort, increases mobility and strength and eliminates chronic inflammation. Patients treated with our 4-POINT KNEE THERAPY

PROGRAM show a higher level of function, both during and after the treatment period. Our 4-POINT KNEE THERAPY PROGRAM provides a tremendous alternative for those with few treatment options or facing surgery. Knee pain specialists Dr. Joseph Childs, D.C., D.A.C.N.B, a Board Certified Chiropractic Neurologist or Dr. Charles Durr, D.C., a Chiropractic Physician and Diplomate of the American Association of Integrative Medicine will do a case review and a knee pain severity examination to determine the extent of the knee damage for only $47! This knee pain severity examination will consist of a detailed history review & an examination of your muscles, joints and nerves to determine the exact and severity of the problem. After this, Dr. Childs or Dr. Durr will discuss the results of your exam and let you know what it will take to correct your problems. This month, they will be offering this knee pain severity examination from now until January 20, 2017. Call 610-518-3370 to schedule a consultation with Dr. Childs or Dr. Durr to determine if laser therapy and Knee Meniscal Decompression Therapy can deliver long-overdue relief from your chronic knee pain. CALL US AT 610-518-3370 to reserve your knee pain severity examination. The first 15-callers can get their knee pain severity examination for only $47. Act now before all of the appointment times have been claimed.

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Chester Health & Wellness Guide - January 11, 2017

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