Health and Wellness January 2017

Health WELLNESS

January 2017 $1.00

and

A special supplement to The News Sun, The Herald Republican and The Star on January 27, 2017.

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January 27, 2017

Health & Wellness

Welcome Many of us have started off the year in healthy fashion and want to continue healthy lifestyle choices. Or we might still be in need of that nudge that puts our lifestyles on a healthy path.

This special section will help. It’s designed to inform you of some of the many ways for you and your loved ones to make progress in being as healthy, happy and productive as possible.

Our cover story is about two premier triathlons held in northeast Indiana, the Pokagon Races, in May, and the KPC Sprint Triathlon, in July. We hope you will be motivated to start training for either or both of these events.

In addition, we have pulled together some valuable information on other healthy lifestyle choices. We hope you find the information helpful.

The section also features advertisers who can help you make live a healthy lifestyle.

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On the cover Lisa Rowe, Angola, gets a run in on a treadmill at the YMCA of Steuben County.

As you will find in the pages ahead, YMCAs in northeast Indiana have much to offer, particularly in the winter months when getting outdoors to exercise can be difficult. Cover photo by Mike Marturello

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Health and Wellness is a special supplement to the The Herald Republican, The News Sun and The Star which are a publication of KPC Media Group Inc. ©2017 All rights reserved

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January 27, 2017

YMCA classes promote body, mind, wellness

BY JENNIFER DECKER jdecker@kpcmedia.com

ANGOLA — From the time it opens its doors before dawn to closing after sunset, the YMCA of Steuben County bustles with activity punctuated by the quest for health and wellness.

There’s water aerobics, pickle ball, spinning, cycling, swimming, pilates and yoga, to name only a few parts of the fitness action.

Membership usually kicks into high gear at the beginning of the year when folks are paying attention to new year’s health resolutions. Ian Burkhart says the idea is to get people moving and continuing throughout the year.

“We have several classes: cycling, yoga, water aerobics,” Burkhart, the Y’s healthy living and aquatics director, said. “We really offer land and water (programs) and those that are tougher.”

Burkhart said programs appeal to all ages and adapt to different health levels.

“We try our best to offer what people (need), like Silver Sneakers. A lot are into water aerobics, cycling, spinning,” he said.

Silver Sneakers is a fitness program geared to senior citizens.

Burkhart says it’s recommended people visit their physicians first to assess health.

“If they have limitations, we can work with them,” he said. “All our classes are very adaptive.”

Burkhart says the social aspect and healthy mind are major parts of health and wellness.

“In our Silver Sneakers program, they do brain fitness that gives them mind triggers,” he said. “We encourage the social aspect of getting out. It’s not boot camp, but it’s more than a gym and we want it to be as friendly as possible.”

Things are also hopping at the YMCA of DeKalb, Auburn, said Anna Every, wellness coordinator.

“The reasons that people come to our Y are numerous. Some come for the socializing aspect of it. Some are members of programs to increase all areas of wellness (such as spiritual with Bible Study).

Obviously, some come for just the fitness aspect of the Y while some come to feel like they belong to something bigger than themselves,” Every said.

Class offerings keep growing.

See YMCA page 5

1006 N. Wayne St., Suite B, Angola and 110 W. 8th St., Auburn

JENNIFER DECKER

Sydne Conaway pushes it on the T-bar row at the YMCA of Steuben County.

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YMCA From page 4

“Our most popular classes that we offer are zumba, which is just like a big dance party with great, upbeat music; our aquatics classes, which cover everything from range of motion exercises and stretching, to cardio and toning exercises; and our Silver Sneakers classes, which are for older, active adults which are offered five days a week,” Every said.

Most recently “FitMix was added, which is a high intensity, interval-based class combining strength training with cardio bursts for a total body, heart pumping workout,” she said. “Nia is a dance/martial arts class that combines 52 moves for a great workout for all levels of fitness.

Revelation wellness is a tabata style class (20 seconds on a move with a 10 second break) that incorporates scripture for a physical and spiritual workout. Holy Yoga Plus is our Holy Yoga only offered with modifications to make sure your body is in correct alignment. Rock On! is similar to Zumba only this class features the most latest and popular music for a fun dance party. Spinsanity is on stationary bikes and will help burn off all the holiday calories and sweat your way to a healthier version of you.”

The newest thing the Cole Center

Family YMCA, Kendallville, will offer is a year-long diabetes prevention program, Ryan Ferguson, health and wellness director, said. It will focus on lifestyle, exercise and nutrition to reduce diabetes risk.

“We’re trying to bridge that gap and are looking for six people,” he said. His YMCA is partnering with the Fort Wayne YMCA to offer the program that’s offered by qualification. For more details, call 755-4940.

Ferguson said numerous other classes are offered with flexibility in mind. “Every single class can be changed to fitness level,” he said. “Everyone can do our classes.”

Ferguson said more popular classes are body weight strengthening, pilates and group cycling.

Fitness for every age group is possible, he said, including senior citizens.

“We have Silver Sneakers standing or sitting, enhanced fitness,” Ferguson said. “A chronic disease class is a 16-week program.

Statistics show you can reduce arthritic symptoms.”

For more details on YMCA of Steuben County programs and membership, call 668-3607 or visit ymcasteuben.org.

For information on YMCA of DeKalb, Auburn, call 925-9622 or visit ymcadekalb. org.

For information on Cole Center Family YMCA, Kendallville, call 347-9622 or visit coleymca.org.

Health & Wellness

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JENNIFER DECKER

Friends Kimberly Perkins, Hudson, left and Lindi Marti, Hamilton, walk the treadmills at the YMCA of Steuben County.

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Mark triathlon off the bucket list Triathlon training tips for beginners

EDITOR’S NOTE: With KPC Media Group’s two triathlons slated in the coming months, we decided to reprint this story as a guide to help people prepare for the races. Good luck!

KPC NEWS SERVICE

Triathlon training may seem like a daunting task to overcome, but it can easily be done even when starting with zero experience. It all starts with a plan.

Diana Schowe, a triathlon coach for 3 Rivers Running of Fort Wayne, suggests training for at least three months before the PHOT CONTRIBUTED race date for sprint triathlons. A sprint-distance triathlon includes: a half-mile swim, a Diana Schowe, triathlon trainer for 3 Rivers Running, is shown third from the left with team members of Team Tritanium.

12.4-mile bike and a 3.1-mile run.

“Weekly training should be anywhere For most first-time triathlon particiweek one training with ten 25-yard swims and Schowe offers tips and workout examples from five to seven hours total including two pants, the biggest hurdle to overcome is the then five 50-yard swims. By week three of for beginners to start training for all three workouts — per sport — of each discipline a swimming portion. workouts, trainees should be swimming two sports categories. week,” said Schowe. “So that means at least “Even if you think you can swim, most the 200-yard swims. two bike workouts, two swims and two runs time it’s not the case,” said Schowe. “It’s the From there, continue to build, and then per week.”

Swimming shortest part, but it’s the hardest part if you two or three times before the race swim at don’t know how to swim properly for triathlon least 750 yards. “This way you know you can distances. complete 750 yards calmly and smoothly,” she “I would suggest getting a coach to learn said. how to breathe. Do one or two sessions with “A lot of people get in the water and start a coach to get it down and then from there, to panic because they’re around a big group of people and may not have trained properly for build up and add endurance. Start with 50 yards to 100 yards to 200 yards, and just keep this part. Even if you do prep for it, it’s a scary situation but if you persevere, good things building.” come from it in the end.”

The group swim can also be overwhelming, said Schowe. For beginners, Schowe recommends starting Monday of See TRIATHLON page 7

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January 27, 2017

Healthy Recipes

BY DENNIS NARTKER dnartker@kpcmedia.com

Here are three healthy recipes I’ve tried.

Turkey burger 12 oz. of lean, ground turkey (I’ve used thawed frozen turkey patties, too) 1 small red onion fat-free mayo or yogurt lettuce - shredded or leaves 1 tablespoon Olive Oil 2 whole wheat hamburger buns Lightly brush oil on both sides of patties Place patties in large skillet and cook through 3-4 minutes each side on medium heat Slice onion into thin slices Spread mayo or yogurt on top and bottom of buns Place turkey patties on buns, salt and pepper and add condiments

Fruit Compote (Can use different fruits - I prefer strawberries) 3 cups of frozen strawberries 3 tablespoons orange juice 1 teaspoon sugar 1 scoop vanilla ice cream (Can use

TRIATHLON From page 6

Biking “Start off the first couple weeks by just riding, getting used to the seat, getting used to the bike and how things feel,” said Schowe.

“For bike workouts, go hard for a couple minutes and then slow down. Then keep building each week.”

For beginners, start Wednesday of training week one with a 30-minute easy bike ride, then an hour-long steady ride on Saturday and Sunday. By week three, trainees should be able to bike in strengthening intervals for at least an hour. This includes a 20-minute easy ride followed by three 8-minute hard stretches with 2 minutes of easy in between, finished by a 10-minute easy ride.

Over the three month period continue to add distance with intervals.

By the end of the three-month training stretch, triathlon participants should be able to easily bike 20 miles.

Running For those coming from a running background, Schowe suggests starting interval training while also trying to increase speed.

fat-free sherbert but vanilla is best) Place all in small saucepan, except ice cream, and bring to medium heat Cook on medium to low for 10-12 minutes occasionally mashing fruit Transfer to clean container to cool When cooled pour over ice cream in bowl (can reheat compote and then place over ice cream)

Whole wheat noodles and chicken

Health & Wellness

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1 12 oz. bag of whole wheat noodles (can use yoke-free noodles) 1 10 oz. can of chicken breast meat, chopped 1/2 cup of frozen peas 1/2 cup chopped carrots 1/2 cup of chopped celery 1 10.5 oz. can of fat free chicken broth pinch of salt pinch of pepper Cooke noodles according to package directions Drain noodles Return noodles to pot Add chicken broth, chicken, peas, carrots, celery, salt and pepper Cook medium heat for 15 minutes, can add water to thin noodles

For beginners, during week one start off with a steady 20-minute pace run. By week three, start doing intervals of 35-minute runs with 10 minutes steady, 7 minutes hard, 3 minutes easy, 7 minutes hard, 3 minutes easy and then finish the last five minutes with an easy jog. Like swimming and biking, continue to add time and build up endurance with interval training.

By the end of training, runners should be able to easily complete a 5-mile run.

Lastly, Schowe suggests joining a team or group to train with and compete in the race.

“Working out with others will make things much easier. It is easier to keep your goals when you surround yourself with people who will push you and who share your goals,” said Schowe.

For more information on triathlon training, people can contact Diana Schowe at diana@3riversrunning.com.

The KPC Media Group Inc. Newspaper in Education triathlons are scheduled for May and July of this year. The Pokagon Triathlon, co-sponsored by KPC and the Steuben County YMCA, will be held Saturday, May 20, with registration currently open to participants. The annual Kendallville Triathlon at Bixler Lake will be held Saturday, July 15, with the race start time at 7:30 a.m. People can register at kpctriathlon.com.

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January 27, 2017

Ounce health prevention = pound of cure KPC NEWS SERVICE

ANGOLA — A growing number of employers are including preventive care provisions and wellness as part of their health plans.

The old saying is an ounce of prevention is worth a pound of cure.

Patients can be monitored for necessary diagnostic testing by their doctors.

Consulting with primary care physicians is the best advice. They know the latest screening guidelines and whether you meet certain criteria. Plus, your family doctor knows your personal health history.

Consider the facts: • With more than 1 million heart attacks each year, heart disease has become the No. 1 killer of both U.S. men and women.

• About one in every three American adults has high blood pressure. High blood pressure is a risk factor for heart and kidney diseases, as well as stroke — meaning that having high blood pressure increases the risk for the conditions. It is serious, as stroke is the third most common cause of death.

• Seriously overweight employees are more likely to call in sick, be injured on the job and be hospitalized. Being overweight is linked to many health problems, including Type 2 diabetes, heart disease, high blood pressure, arthritis, sleep apnea and stroke.

• More than 13 million Americans may have an undiagnosed thyroid condition.

• Breast cancer is the leading cause of cancer death among American women.

Early detection is the key to saving lives.

The American Cancer Society reports the five-year survival rate for all women diagnosed with breast cancer is 89 percent.

With early detection (when the tumor is confined to the breast) the five-year survival rates jumps to 98 percent.

A focus on preventive care is also part

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of health care reform. That reform requires some plans to cover certain preventive care services.

Cameron Memorial Community Hospital has provided the following preventative care and diagnostic recommendations:

Children age 0-18 • Office visits, at birth, 3-5 days, 2 weeks, then 2, 4, 6, 9, 12, 15, 18, 24, 30 and 36 months, then annually.

• Newborn screening: PKU, sickle cell, hemoglobinopathies and hypothyroidism — prior to hospital discharge and no later than six days.

• Hearing — at birth, then again at ages 5, 6, 8 and 10 years.

• Height, weight and head circumference — height, weight and head circumference should be measured at birth, at 2-4 weeks, and at 1, 2, 4, 6, 9, 12, 15, 18 and 24 months. Height and weight should be measured annually.

• Lead level — at least once a year between 9-36 months.

• Eye screening — by age 3, if no previous vision problem detection.

• Blood pressure — at age 3, then annually through age 18.

• Dental health — at age 3 or when all of the baby teeth have come in, then periodically through age 18.

Adults age 18-75 • Office visits — annually.

• Blood pressure — periodically.

• Prostate cancer screening — men: periodically after age 50.

• Testicular cancer exam — men: monthly self-exam, also included as part of yearly complete exam.

• Cholesterol — men: every five years after age 35 and women every five years

METRO CREATIVE CONNECTION

Preventive steps help ensure healthy people. Immunizations go a long way toward preventing disease, and some might be required to attend public schools in Indiana and other states.

after age 45.

• Mammography — women every two years after age 40.

• Pap test — women: annually.

• Skin health — mole self-exam monthly starting at 20.

• Colorectal cancer screening (Using fecal occult blood testing, sigmoidoscopy or colonoscopy) — adults over age 50 up to 75.

• Chlamydia screening — women: routine screenings for sexually active women or pregnant under 25 and older women at increased risk.

• Ear health — adults over age 65 should be screened periodically.

• Osteoporosis screening — women: periodically after age 65, at-risk women after age 60.

• Diabetes — screen adults with

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hypertension or high blood pressure periodically.

• Calcium intake — women: periodically.

• Folic acid — women of childbearing age: periodically between age 18-50.

Immunizations • Tetanus-diphtheria — every 10 years.

• Varicella (chickenpox) — only for those susceptible, two doses.

• Measles, mumps and rubella — women of childbearing age, one dose between 18 and 50.

• Pneumococcal — one dose over 65.

• Influenza — annually.

• Meningitis — children and adults.

• HPV — women up to age 26, men up to 21.

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January 27, 2017

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Low-impact exercise good way to get going

BY KATHRYN BASSETT kbassett@kpcmedia.com

The benefits of leading a healthy lifestyle are numerous and participating in regular physical activity reduces the risk of many chronic diseases.

If you are just starting out with an exercise routine, low impact activities are a good choice as they limit stress on joints and exert minimal force on the body.

“Low impact exercise is basically motions where one foot stays on the ground at all times and involves movements where there is less direct impact on the body,” said Anna Every, wellness coordinator for the YMCA of DeKalb County.

“Low impact exercises allow the person participating in them to lose weight and increase their cardiovascular health without damaging joints or if they already have a sore knee or back, to continue their exercise regimen without further injury.”

“Low impact exercises are great for all those that exercise, but they are especially good for those that have joint pain,” agreed Ryan Ferguson of the Cole Center Family YMCA in Kendallville.

“Low impact is considered anything

that does not require jumping, running, or any pounding down onto the ground or other pieces of equipment.”

Examples of low impact activities include walking, swimming and aquatics, biking, hiking, yoga, Tai Chi, Pilates, elliptical and certain forms of strength training.

YMCAs such as the Cole Center offer certain low impact classes such as Silver Sneakers, EnhanceFitness, Zumba Gold, and cycling.

According to Purdue Extension’s resource, “Start Walking for Exercise,” walking is a great way to increase your physical activity.

“Walking is one of the best types of physical activities because it is accessible to almost anyone, doesn’t require specific skills or equipment, is inexpensive, can be done in a variety of settings (in your neighborhood, at the mall, around a track), and can be performed at any chosen intensity,” the resource states.

The Purdue resource suggests starting slowly and easily, walking 10 minutes to start with. Gentle stretches can be incorporated before, during and after the walk.

While walking, focus on breathing. If

you cannot talk while you are walking, you are over-exerting yourself. If you can sing, you should pick up the pace, the Purdue resource suggests.

In developing a walking routine, walks can be added into the daily routine by taking simple steps such as parking further away from work or the store or taking a walk during your lunch break.

The Heimach Senior Center in Auburn offers opportunities for low impact exercise, both in the form of structured classes and on a wide variety of exercise equipment.

Tai Chi classes are offered Thursdays at 10 a.m. and are open to all adults, said center executive director Meg Zenk. She said the classes, taught by instructor Greg Vick, are well attended. There is a $3 charge per class, Zenk added.

The center also invites all adults to use its wide range of exercise equipment, at no cost, Zenk said.

“We have anything from treadmills to elliptical machines - a total wide range, but not weight equipment,” Zenk said. The equipment is available for use Monday through Friday from 8:30 a.m. to 4:30 p.m.

MIKE MARTURELLO

Steve Eyrich of Lake James gets in a few laps at the pool at the YMCA of Steuben County.

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Here are some simple ways to avoid injuries when working out METRO CREATIVE CONNECTION

A desire to live a healthy, active life compels many people to include exercise in their daily routines.

Numerous studies have shown that regular workouts that include a combination of strength training and cardiovascular exercise can make bodies less susceptible to injury while reducing a person’s risk for conditions such as heart disease, stroke and diabetes.

Exercising is most effective when it’s part of a daily routine, but that routine can be derailed if men and women are not taking the appropriate measures to avoid injury while working out. While even professional athletes succumb to injury from time to time, there are steps everyone can take to avoid injury when working out.

• Confirm your technique is the right one. Exercise science is continuously evolving, and that means workouts and fitness machines are evolving as well.

When using a piece of equipment for the first time or altering a workout routine, men and women should consult with a gym employee or personal trainer to learn the correct technique. Incorrect technique can lead to minor and serious injuries because muscles are used in ways they are not intended to be used when exercises are performed properly.

Research appropriate techniques, taking advantage of online video tutorials if you don’t exercise at a gym, to ensure the exercises you want to perform are done properly. When beginning a new routine, ask a friend or gym employee to observe your workout and let you know if you are doing anything incorrectly.

• Be patient. Lifting too much weight or pushing yourself too hard on the treadmill, exercise bike or elliptical machine will increase your risk of injury. This is especially true for men and women working out for the first time or after lengthy stretches

of inactivity. Men and women who are elderly, inactive and/or overweight are likely to suffer from poor balance because their muscles are weak. Those muscles can be strengthened over time, but remain patient and stick to light weight during initial workouts so lack of balance does not lead to pain or injury.

Take the same approach with aerobic exercise to prevent muscle strains and pulls. Increase weight and the intensity of cardiovascular exercises as muscles gradually strengthen and become accustomed to exercise.

• Allow for adequate time to warm up. Failure to warm up is another contributor to exercise-related injury.

Before diving into a workout routine, spend between five and 10 minutes warming up your body with some low-intensity exercises. This increases blood flow to the muscles and makes them more elastic and pliable than cold muscles, thereby improving flexibility.

Some low-intensity cardiovascular exercise on the stationary bike or treadmill can greatly reduce injury risk during the workout.

• Vary workouts and exercise regularly. Varying workouts is a good idea because doing so can prevent repetitive-use injuries and prevent overuse of muscles. Repetitive-use injuries such as shin splints and tendinitis require extended rest to heal, and that can derail your routine and nullify your progress. Vary workouts so you are not always working the same muscles, and don’t mistake varying workouts for varying workout schedules.

Working out five days one week and one day the next increases your risk of injury.

Injuries sometimes happen when exercising. But veteran and novice fitness enthusiasts can employ a handful of simple strategies to greatly reduce their risk of injury while working out.

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January 27, 2017

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Annual health exams are quite important METRO CREATIVE CONNECTION

Annual health exams are a key component of maintaining a healthy lifestyle. A person may not see the need to visit the doctor if he or she is feeling well, but not every disease or condition manifests itself in a way that men and women can detect. According the Unity Point Clinic, nearly one-third of the 133 million Americans living with a chronic disease are unaware of the presence of their conditions. Routine physical exams can detect serious illnesses before they do much damage.

No two physical exams will be exactly alike, but many will share some general features.

Health history A crucial element of a physical exam will include a thorough health history if the physician doesn’t already have one on file. The doctor will take time to ask questions about family history of illness, health habits, any vices (smoking, drinking alcohol, etc.), exercise schedule, and diet. If there is a possible hereditary health condition running through your family, the doctor may suggest certain testing and make note of potential signs to look for in the future.

Current ailments After discussing a patient’s history, the doctor may ask if they are having any problems they cannot explain.

These can include changes in eating or sleeping patterns; aches and pains; lumps or bumps and other abnormalities. Again, the presence of symptoms may be indicative of illness or physical changes, but not all diseases produce obvious symptoms.

Vital signs A doctor will check a patient’s vital signs during the physical. Areas the doctor will look at include but are not limited to: • Heart rate: This measures the speed at which the heart is pumping. Normal resting heart rate values range from 60 to 100 beats per minute.

• Blood pressure: A blood pressure cuff (sphygmomanometer) will measure systolic and diastolic pressure. Systolic pressure measures the force with which the blood is pushing through the arteries. The diastolic blood pressure is the pressure in the arteries between beats, when the heart rests. The systolic (top number) should be below 120, while the bottom should be less than 80, according to the Mayo Clinic.

• Respiration rate: The doctor will measure the number of breaths taken in a minute. WebMD says between 12 and 16 breaths per minute is normal for a healthy adult. Breathing more than 20 times per minute can suggest heart or lung problems.

• Pulse oximetry: Johns Hopkins School of Medicine says pulse oximetry is a test used to measure the oxygen level (oxygen saturation) of the blood.

It is a measure of how well oxygen is being sent to the parts of your body furthest from your heart. Normal pulse oximeter readings usually range from 95 to 100 percent. Values under 90 percent are considered low.

Physical exam The examination will also include physical components. The doctor will perform a visual inspection of the skin and body for any abnormalities, such as the presence of skin cancer.

The physician may feel the abdomen

METRO CREATIVE CONNECTION

Physical exams remain an important part of staying healthy. Consult with a doctor for more preventative maintenance tips.

to check that internal organs are not distended. Females’ physical examinations may include breast and pelvic exams.

Comprehensive testing In addition to the exam at the office, the physical may include an electrocar-

diogram, or EKG, to check electrical activity of the heart; blood count and cholesterol checks through bloodwork; body mass index testing; X-rays or MRIs and bone-density tests.

Physical exams remain an important part of staying healthy. Consult with a doctor for more preventative maintenance tips.

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Health & Wellness

January 27, 2017

FITNESS CLASSES for all ages

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Probiotics can be part of a nutritious diet METRO CREATIVE CONNECTION

Probiotics can help people combat gastrointestinal distress. Some probiotics can help prevent diarrhea that occurs as a side effect from antibiotics, and they may also be beneficial to those who suffer from irritable bowel syndrome and conditions that affect the gastrointestinal tract.

Probiotics are living microorganisms found in certain foods, most notably yogurt and kefir. They also may be found in products that are not taken orally, such as skin creams. Probiotics may be concentrated in dietary supplements well. According to the National Center for Complementary and Integrative Health, probiotics are healthy bacteria that help bodies to function properly by aiding in the digestion of food. Probiotics also destroy diseasecausing microorganisms.

Researchers have studied probiotics to determine their potential role in people’s personal health. Preliminary data suggests that probiotics can be

useful in helping with stomach upset from infections and taking antibiotics.

Probiotics are also being examined to determine if they can be used to combat allergic disorders, such as hay fever or eczema. Probiotics also may be useful in the fight against oral health problems that stem from bacteria, like periodontal disease. Researchers also are looking into whether probiotics can be useful in treating the common cold or reducing the severity of the flu.

The Mayo Clinic says side effects to probiotics are rare, and many healthy adults can safely add probiotic-heavy foods or probiotic supplements to their diets. But before including probiotics in your diet, speak with your doctor to make sure there will be no drug interactions or other adverse side effects.

More research is needed into the health benefits of probiotics, but there’s encouraging evidence that these live microorganisms can do much to improve personal health.

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January 27, 2017

Health & Wellness

13

Try getting fit the smart way METRO CREATIVE CONNECTION

Exercise is an important component of a healthy lifestyle. Many people establish bold fitness goals with a mind toward getting in shape. It’s tempting to jump right in, especially when friends or relatives reach their own fitness goals.

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 your doctor before beginning an exercise regimen. Get medical clearance before you begin a new exercise regimen, especially if you have any preexisting medical conditions.

Your doctor may suggest certain modifications that can reduce strain on certain parts of the body or advise you on the most effective activities for people with your condition. Healthy individuals may be cleared outright and can begin their fitness regimens immediately. It’s also wise to inform doctors of fitness plans

and goals so they can help track your progress.

• Don’t eat heavy meals before exercising. Avoid large meals before engaging in strenuous physical activity.

A light, healthy snack gives you a little fuel without affecting your ability to exercise. After eating, the body diverts blood flow to the gastrointestinal tract to aid with digestion. Exercising while this blood flow is centralized in the gastrointestinal tract may cause muscle cramps or generalized weakness. Nutrition experts at the University of California, Los Angeles, say that people who exercise strenuously on a full stomach also may experience reflux, hiccups, nausea, and vomiting. Wait at least an hour after eating full meals to exercise.

• Warm up. It’s important to warm up muscles before beginning a workout.

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. Take the time to warm up; otherwise, you may find yourself on the sidelines.

• Wear the appropriate equipment.

Invest in quality athletic shoes and other equipment made for the activity you will be performing. The right equipment can help prevent injury. Athletic shoes that fail to provide adequate support can increase your risk of injury. Good shoes do not have to cost a fortune, as there are plenty of brands that will work quite well. If you need suggestions, discuss your exercise regimen and goals with a podiatrist or orthopedist. Orthotic inserts can be used to modify footwear and provide additional support. You also may need equipment specific to a given activity. For example, wrist supports and quality gloves are essential for kickboxing classes. Speak with a trainer or gym employee if you need assistance.

• Take weather into consideration.

Ice, snow, rain, and wind can make jogging or other outdoor activities more challenging, if not dangerous. Always

exercise caution when your workout regimen involves exercising outdoors.

Stay indoors if you see thunder and lightning.

• Stay hydrated. The Better Health Channel of the Victoria State Government says a person can lose around one and a half liters of fluid for every hour of exercise. Drink water before, during and after each exercise session. If you need water while exercising, take small sips.

• Be aware of your body. Take notice of how you feel. If something doesn’t feel just right, then stop immediately, rest and/or seek medical attention.

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

Exercise is a key part of a healthy lifestyle. Remember to do so safely and effectively.

SENIOR EXPO AND HEALTH FAIR Thursday, April 20th, 8:00 am - 1:00 pm National Military History Center, 1-69 Exit 326, Auburn

• Score of booths with services and • Limited free health test vouchers for 60 products & over courtesy of Aging & In-Home • Adult Health Fair coordinated by DeKalb Services Health • Francine & Friends Mobile • Breakfast - Smith Farms Manor Mammography • Lunch - The Laurels of DeKalb • Sheriff Dept. Medication Disposal Free Door BOOTH SPACE AVAILABLE Transport Prizes &

by DART Giveaways Call 888-220-2242 or 260-925-3311 DeKalbCOA_61128 1/8 pg Special Section Healthy Living

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• Individual Counseling • Family Counseling • Group Counseling • Geriatric Services • Consultation & Education • Inpatient Mental Health Services • Drug & Alcohol Counseling • Child & Adolescent Counseling DeKalb Outpatient 1800 Wesley Road Auburn 260-925-2453

LaGrange Outpatient 2155 N St. Rd. 9 LaGrange 260-463-7144

Noble-Albion Outpatient 833 E Main St. Albion 260-636-6975

Noble-Kendallville Outpatient 1930 E. Dowling Street Kendallville 260-347-4400

Steuben Outpatient 3265 Intertech Drive Angola 260-665-9494

Inpatient Services 1850 Wesley Road Auburn 260-927-0726

24-Hour Emergency Solutions: 1-800-790-0118 necmh.org

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Health & Wellness

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January 27, 2017

Advantages to physical therapy to relieve pain METRO CREATIVE CONNECTION

Chronic pain affects people all around the world, greatly impacting sufferers’ quality of life. According to the American Academy of Pain Medicine, recent reports have indicated more than 1.5 billion people worldwide experience chronic pain.

Common complaints include lower back pain, headache, neck pain, or neurogenic pain, which is pain resulting from damage to peripheral nerves.

Pain can impact people in many ways, as some people can tolerate discomfort better than others. Chronic pain may result in missed time at work, depression, anger, and an inability to live a full life.

According to a recent Institute of Medicine Report: Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, pain is a significant public health problem that costs society at least $560 to $635 billion annually.

To cope with pain, many people rely on over-the-counter and prescription medications. This reliance on drugs has helped to fuel pain medication addictions that can lead to other drug abuse. The National Institute on Drug Abuse says research now suggests that abuse of opioid pain medicaMETRO tions may actually open the door to heroin Physical therapy is often an effective way to combat chronic pain and help individuals find relief and return to living full use. Some individuals report switching to lives. heroin because it is cheaper and easier to obtain than prescription opioids. A safer This may include TENS and ultrasound.

Physical therapy may include exercises tears and knee osteoarthritis, rotator cuff and sometimes more effective method of According to WebMD, Transcutaneous that stretch the body and improve tears and spinal stenosis, among other pain relief than opioids, physical therapy Electrical Nerve Stimulation, or TENS, flexibility. Strengthening exercises will conditions. can help a person get back on track and help work on core muscles as well as other uses a device to send a low-voltage electric When a patient is prescribed physical feel much better in the process. current to the skin over the area where you parts of the body to prevent injury down therapy, a therapist will develop a The American Physical Therapy Associ- treatment plan that addresses the specific have pain. Ultrasound sends sound waves the road. Therapy may target specific ation says while surgery and prescription to the places you have pain. Both of these areas of pain. Because of their expertise, needs of the patient. This is essentially drugs can be the best course of treatment options may help to block pain messages therapists may be able to assess posture, a collaboration between patient and for certain diagnoses, there is increasing to the brain and offer relief. physical therapist. Therapists are experts in gait and other attributes that may be evidence that conservative treatments Chronic pain can be debilitating. contributing to injury and make suggesimproving mobility and motion and have like physical therapy can be equally However, physical therapy is often an tions to reduce recurrence. studied extensively to that end. Because effective and cheaper treatment plans for effective way to combat chronic pain and In addition to the therapies mentioned, weakness or stiffness may be contributing many conditions. Physical therapy can help individuals find relief and return to to pain, therapists try to address the source a combination of massage and other work be as effective as surgery for meniscal may be included in a physical therapy plan. living full lives. of the pain and relieve the pain itself.

121 Touring Drive, Auburn

260-927-8302 Open 6 AM-9 PM every day Free WiFi!

We have Gluten Free items available!

460 N. Grandstaff Drive, Auburn

260-925-6686

Fax: 260-925-6689

Dr. Ron Ley & Dr. A.J. (Butch) Johnson Doctors of Chiropractic Licensed Acupuncturists

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January 27, 2017

Health & Wellness

15

The hidden benefits of water METRO CREATIVE CONNECTION

Dehydration is a dangerous condition that can cause a host of complications and even prove fatal in severe cases.

But as dangerous as dehydration can be, many cases are entirely preventable.

The best way to prevent dehydration is to drink enough water. When the body does not take in as much water as it puts out, it can become dehydrated. People who live in warm climates or in elevated altitudes may lose more water than those who do not. In addition, water loss is accelerated during strenuous exercise, highlighting the emphasis men and women must place on drinking enough water during their workouts.

But water does more for the body than prevent dehydration. The following are a handful of lesser known ways that water benefits the body.

• Water can help people maintain healthy weights. Dieting fads come and go, but water is a mainstay for people who want to control their caloric intake in an effort to maintain healthy weights.

Water has zero calories, so reaching for a

bottle or glass of water instead of a soda, lemonade or another caloric beverage can help people keep the pounds off. A study from researchers at the University of Texas Health Science Center found that even diet soda enhances weight gain by as much as 41 percent. In addition, soda has been linked to conditions such as obesity, diabetes and tooth decay. No such association exists with water.

• Water helps to fight fatigue. The fatigue-fighting properties of water are another of its lesser known benefits.

When the body is not adequately hydrated, it can experience muscle soreness. And fitness enthusiasts who do not drink enough water may notice their bodies require extensive recovery time after working out. Each of those consequences can be prevented by drinking enough water, and doing so can even improve performance, as studies have shown that just a 3 percent loss of body weight due to dehydration can cause as much as a 10 percent drop in performance level.

• Water can improve the appearance

of the skin. Skin that does not get enough water can turn dry and flaky and feel tight. In addition, dry skin is more likely to wrinkle than adequately hydrated skin.

Getting water to the skin can be tricky, as the University of Wisconsin-Madison School of Medicine and Public Health notes that water will reach all the other organs of the body before it reaches the skin. But the school recommends applying a hydrating moisturizer within two minutes of leaving the bath or shower and drinking at least eight glasses of water a day to ensure the skin is getting enough water.

• Water helps the gastrointestinal tract. Water can help maintain normal bowel function. When the body lacks sufficient fluid, the colon will pull water from stools in an effort to stay hydrated.

That can lead to constipation, a condition in which people experience difficulty emptying their bowels. By drinking enough water, people can ensure their colon will not have to pull water from stools to stay hydrated, thereby helping them stay regular.

METRO CREATIVE CONNECTION

Water helps the body in myriad ways, many of which might surprise people unaware of just how valuable water can be to the body.

I’m Moving Forward

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“I’m Susie, and I’m Moving Forward.

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FUN!

Sat., July 22 Bixler Lake Park Kendallville, IN

KPCtriathlon.com Early registration discount ends on July 7!

Swim, ride, run for readers.

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Our Moving Forward program is designed for those striving to restore abilities lost due to stroke, cardiovascular difficulties, orthopedic surgery and other debilitating conditions.

Programs vary in frequency and intensity and include physical, occupational and speech/ language therapies. Our goal is to return our participants home safely with the skills they need to continue life on their own terms.

I had knee replacement surgery on both knees. The last thing I wanted to do when I was released from the hospital was to go to a nursing home. But my doctor and I agreed I wasn’t strong enough to go back home yet. I came to Betz Nursing Home for three weeks and was amazed by my wonderful experience. Betz staff were compassionate and caring; especially the occupational and physical therapy staff. They were great at their job and encouraged me every day to be great at my job too - “getting better and going home.” When I saw my orthopedic surgeon, he couldn’t believe the progress I made in those 3 short weeks. I don’t need a checkup appointment with him for another 2 years thanks to Betz! Now I’m back doing what I love, owning and managing Auburn’s favorite donut shop - Tom’s Donuts

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Health & Wellness

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January 27, 2017

Because Your Golden Years Should Be Golden!

Come Home To Cameron Woods, A Senior Living Facility You’ve worked hard your entire life and now it’s time to relax and enjoy yourself. That’s what Cameron Woods is all about. As a resident, you’ll enjoy beautiful, comfortable surroundings and the helpful services of our friendly staff.

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Cameron Woods Features: Private apartments Variety of floor plans Full schedule of activities Emergency call service Cleaning service Laundry facilities Wellness Center On-site beauty salon Delicious meals

Call 260-624-2197 to arrange a personal tour.

624-2197

701 W. Harcourt Rd., Angola, IN

www.cameronwoods.net