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Healthy Living
Enjoying fair food without over-indulging
The
THE NEWS SUN
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Healthy Living
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Healthy Living
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Moderation key to eating healthy at local fairs and festivals EDITOR’S NOTE: This story was first published in the 2015 summer edition of this section. With fair and festival season upon us, we are republishing this story. BY STEVE GARBACZ sgarbacz@kpcmedia.com
AP
Many foods found at fairs and carnivals are deep fried. Health professionals say the best way to avoid unhealthy eating at fairs is through moderation, limiting one’s intake of fried foods.
With temptations such as corn dogs, elephant ears, pork tenderloins and fried anything and everything, walking around the county fair can be like running a gauntlet for your gut. If you’re trying to mind your diet this summer, you’re probably not going to find a lightly-dressed salad stand or a fresh fruits and veggies cart at the local fair. Eating healthy at city and town festivals, county fairs and the Indiana State Fair is difficult, but not impossible, local health official said. Since fairs are notorious for having lots of unhealthy food that’s served in giant portions, your best bet is moderation, DeKalb County Purdue Extension health and human science educator Angela Nordmann said. But if you’re planning to eat a full meal at the fair, local non-profits and service groups might typically provide healthier fare than those deep-fried concession stands, she said. And although you’ll likely be doing a lot of walking at the fair, don’t expect to burn off enough calories to make up for that funnel cake or big, greasy turkey leg. You’ll likely need hours of real exercise to burn off just one large fair meal, Parkview Health Clinical Dietitian Kathy Wehrle said. Fairs are notorious for fried food and frying is one of the unhealthiest cooking methods because food is caked in heavy batter or breading, the oil its dropped in is likely filled with trans fats and the frying process melts out the nutrients that might
have been in the food, Nordmann said. For example, a pickle or vegetable loses almost all of its nutritional value when it’s battered and deep fried, she said. Portion sizes are also huge, which means you’re buying an unhealthy dish that is enough to share between two or three people, Wehrle said. “Fair food and festival food is trying to be extreme and it’s almost gaining. It takes it from one extreme offering to the most absurd. If you ate that way and went day in and day out, it would create havoc with your eating,” Wehrle said. The best way to save your waistline during fair week is to make fair food a treat, not a core meal, Nordmann and Wehrle said. Eat a solid, healthy lunch or dinner at home before going to the fairgrounds, Nordmann suggests. That way your stomach won’t be growling as much when you sniff those yummy fair foods and you’ll have an easier time resisting them, she said. You can also bring a snack with to munch on while walking around and staying hydrated with water can also help keep you full, Wehrle said. Another easy way to resist the fair food temptation is to set a dollar limit. If you only slip a $10 bill in your wallet, that will cut the amount of food you can buy, she said. If you want to satisfy that annual craving for an elephant ear or funnel cake, you can do that, Nordmann said. Just don’t also indulge in the corn dog, pork burger and sugary lemon shake-up. But fairgoers can also seek out some healthier — although not necessarily healthy — food, specifically grilled foods. Hot dogs, bratwursts, hamburgers or chicken sandwiches that are grilled instead of fried will typically be a little healthier, Wehrle said. See FAIR FOOD page 6
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There are pros and cons to cleansing diets METRO CREATIVE CONNECTION
The most popular New Year’s resolution each and every year is to lose weight. After several months of over-indulgence in rich foods, many people find themselves battling the bulge. But as spring draws near, the time to get in shape and shed some pounds has arrived. Those considering a cleansing diet should weigh the pros and cons before beginning. Turning to a cleansing, or detox, diet after a period of unhealthy eating may seem like a good idea. These types of diets have become quite popular in recent years, and many are endorsed by celebrities who routinely detox to look svelte and feel good. Cleansing diets typically involve restricting food and beverage choices to a few different options and eliminating certain foods, notably dairy products, some types of grains, caffeine, alcohol, and sugar. The benefits range from clearer skin to weight loss to reduced symptoms of certain health ailments. As with any type of diet, it is best to consult with a physician before beginning a cleansing diet. After speaking with your physician,
consider the pros and cons before making a final decision. Pros • Reduced bodily toxins: While there is no scientific proof that cleansing diets actually rid the body of harmful microorganisms, the nature of these diets suggests that cleansing may take place. Many of the diets concentrate on eating natural, whole fruits and vegetables and drinking plenty of water and fruit juices. The increase in vegetable fiber helps to flush out the digestive system, and the influx in liquid consumption can cause you to visit the bathroom more frequently, ridding the body of substances in the blood and urine. Eating organic foods will reduce the consumption of chemical pesticides and preservatives, which can have various benefits on the body. • Weight loss: One reason people are drawn to detox diets is the potential to lose weight. Restricting certain foods will result in reduced caloric intake, particularly if you’re moving away from high-fat foods to fruits and vegetables. A certain amount of water weight also See CLEANSE page 12
METRO CREATIVE CONNECTION
Many cleansing diets focus on eating more fruits and vegetables while restricting many other foods.
Water should be clear, but not invisible. Indispensable to jobs, the economy, our health, and our communities, water runs through our lives in many ways. We all have something at stake when it comes to water. Each of us also has a valuable contribution to make.
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Healthy Living
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Get motivated to get exercising BY DENNIS NARTKER dnartker@kpcmedia.com
METRO CREATIVE CONNECTION
Understanding the ABCDE’s of detecting melanoma and the “Ugly duckling” sign are important strategies for detecting skin cancer.
These tips can help understand skin cancer Metro Creative Creation Skin cancer is one of the most pervasive types of cancer, and just about everyone is at risk of getting it. The American Cancer Society says that, over the past 30 years, more people have had skin cancer than all other cancers combined. Melanoma, while not the most common form of skin cancer, is the deadliest form of the disease. According to the Skin Cancer Foundation, if melanoma is recognized and treated early, it is almost always curable. One way to detect melanoma early is to be aware of moles and new growths on the skin. Brown spots, growths and moles on the body are often harmless, but they may be indicative of skin cancer. Experts say that anyone who has more than 100 moles is at greater risk for melanoma than others. Knowing one’s skin and being aware of any changes is key to detecting skin cancer much more promptly. Understanding the ABCDE’s of detecting melanoma and the “Ugly duckling” sign are important strategies for detecting skin cancer. Here’s what a person should know.
Ugly duckling sign This concept was introduced in 1998 and relates to the observation that nevi, or moles, on the body tend to look like one another — much like all the ducklings in a flock will resemble one another. However, a mole that is unlike the other, or an “ugly duckling,” may indicate the presence of melanoma. Nevi may present in different patterns, which are deemed “normal” to a particular person. An outlier, or a mole that doesn’t fit the pattern, could raise a red flag. The outlier may be darker than surrounding moles or it may be smaller. A-B-C-D-E The Ugly Duckling sign is often used with another diagnostic tool called ABCDE. This is an acronym for the detection steps: Asymmetry, Border, Color, Diameter, and Evolving. • Asymmetry: If an imaginary line is drawn through the middle of the mole and the two halves of the mole do not match up, this could be a warning sign. Normal spots tend to be symmetrical. • Border: The borders of early melanoma tend to be jagged or notched, while regular See SKIN CANCER page 11
“The secret of getting ahead is getting started.” — Mark Twain You know you should do it. And you know why: exercise is critical to safeguarding your health. So why does it seem so hard to get yourself moving? The truth is, you can. But knowing how and why to exercise is not enough. You need to develop the right-mindset set to get and stay motivated. Ryan Ferguson, fitness coordinator for the Cole Center Family YMCA in Kendallville, recommends the following to motivate yourself to exercise and keep exercising: • Find an exercise that you enjoy doing. “Exercise does not have to be the traditional workout of running on a treadmill and doing strength training exercises. While these can be effective, they can also become boring to some,” he said. Exercise can be a variety of things such as playing basketball, swimming or walking 18 holes of golf. “I think it
is important to mix up your methods of activity or exercise.” By finding activities that we enjoy, we don’t get into a rut because we are doing the same thing over and over again, said Ferguson. • Keep in mind why you are active and exercising. “Exercise and an active lifestyle should be considered a lifestyle change that does not have an end goal in mind,” he said. Exercise and active living is something everyone should be doing every day, and there should be no point where we reach a goal and then stop. • Do not push too hard. If you set your goals so high they cannot be reached, you will likely give up, according to Ferguson. Make your exercise goals obtainable. • Keep the reasons why you are exercising in the front of your thoughts. Keeping your goals in mind, whether it’s to lose a certain amount of weight or run a 5K in a under a certain time, will help you realize the importance of exercise and active living.
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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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FAIR FOOD
Use a calorie counter to work on a healthy lifestyle change BY ASHLEE HOOS ahoos@kpcmedia.com
We all know someone who is using this great weightloss supplement, whatever it may be, to lose weight quick and easy. But these supplements are not sustaining and most people that go off them quickly balloon back up, sometimes gaining more weight than they’d lost. The most sustainable way to lose weight is a complete lifestyle change, because losing weight and getting healthy isn’t supposed to be easy. One of the first things to do when deciding on this lifestyle change is download a calorie counting app to your smartphone. With more than 50 million downloads from the Google Play store, MyFitnessPal is a popular one. What’s even better, it’s a free app for both Android and Apple systems. If you don’t have a smartphone, you can still use MyFitnessPal by going to myfitnesspal.com. Regardless of how you plan to use it,
you’ll create a free account and set your current weight, goal weight, pounds lost per week goal, activity level and how much you plan to exercise each week. From there, you can and should add every calorie that goes into your mouth. A large variety of foods are already entered on the site, including from major restaurant chains, so frequently all you’ll have to do is search your meal and you’ll find what you need to enter. If that doesn’t work, you can also add your own recipe and it’ll break down the calories and nutrients for you. For most, it’s a shock as to how much we actually eat each day versus what we think we’re eating. And yes, liquid calories count so don’t forget to count your morning coffee’s cream, a soda or that extra cream cheese on your bagel. Once you see how ridiculous those first few days are, it does get easier. You’ll quickly learn true portions without buying one of those portion control plates and you’ll know what foods fill you up without being extra calorie dense.
From page 3
Cheat days should be worked in, but track them. You may be surprised to find your “unhealthy” meal isn’t as bad as you thought. MyFitnessPal also tracks your exercise. You can enter it manually or sync it with a number of fitness trackers, such as the FitBit, Garmin VivoFit trackers, smartwatches and others on the market. The length of your workout is completely up to you and your body. If 10 minutes of walking is all you can handle starting out, do it. If you’re a seasoned athlete just looking to get into a better routine, do your normal routine. Just don’t forget to track it. Consistency is key, and if you skip a day of tracking it could hurt you in the long run. MyFitnessPal shows your log for every day if you search through, so you can see what days worked, what days you fell off the wagon and what days were so-so. Changing your sedentary lifestyle to a more active one with healthier food choices is never easy, but when you start seeing and feeling results it will all be worth it.
Offerings such as grilled kabobs, pulled pork or steak sandwiches (if not doused in cheese or greasy onions and peppers) can be better options, she said. If you want something sweet, a frozen banana is a healthier option than an elephant ear or sugary funnel cake, if available. Thinking about the type of exercise you’d need to do to burn off fair food can also help you discourage yourself from chomping on some treats, Wehrle said. A deep-fried Snickers bar will have more than 400 calories and about 30 grams of fat, for example. To burn off those calories you would have to climb stairs for 85 minutes, row a boat for 60 minutes or do some intense dancing for 50 minutes. Wehrle suggested another simple way to protect your tummy: Share.Take that elephant ear or fried food and split it among a couple people, so then everyone can enjoy something without taking the extreme gut punch of calories and fat. “While we want people to enjoy fun and special food, the portion sizes of some of the food is so huge and the caloric density is so high, you just really have to be smart,” Wehrle said.
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For weight loss food choices always come on top METRO CREATIVE CONNECTION
Trying to avoid certain foods during a weight loss regimen is more difficult than one would imagine. Although a healthy combination of healthy eating and exercise is essential to successful, sustainable weight loss, research indicates that one component of the weight loss recipe holds more power: diet. A 2015 study from the Loyola University Health System found that, contrary to popular belief, exercise does not help a person lose weight. The researchers responsible for that study examined the link between physical activity and obesity for years. They initially believed physical activity would serve as a catalyst for weight loss. But the evidence indicated otherwise. Exercise increases appetite, which can lead to increased caloric intake. Furthermore, it seems that people who are extremely active burn a similar number of calories as moderately active people. Increasing physical activity to burn calories works up to a certain point,
but eventually the body will adjust to keep energy use stable. According to Herman Pontzer of Hunter College at the City University of New York, who studied people in subsistence farming or hunter-gathering societies against those who live in developed countries who are more sedentary, less active people’s energy expenditure increased alongside increases in physical activity. But at higher levels of activity, calorie burn plateaued. Pontzer found that the body works hard to maintain balance. Calories being burned by exercise will not equal the same level of calorie reduction offered by eating or drinking less. The U.S. National Library of Medicine’s MedlinePlus states that jogging or swimming laps for 30 minutes can burn as many as 350 calories. It’s much easier to achieve the same calorie reduction by skipping two large sodas one day. That’s important to note, as many people do not sustain the level of exercise needed for consistent weight loss.
METRO CREATIVE CONNECTION
Although both diet and exercise are important components of healthy lifestyles, for those strictly looking to lose weight, a healthy diet seems to offer greater results than physical activity.
According to the study “Prevalence of physical activity and obesity in US counties, 2001–2011: A road map for action,” published in Population Health
Metrics, the percentage of people who became more physically active in the United States increased between 2001 See WEIGHT LOSS page 8
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Strategies to keep weight off once it’s gone METRO CREATIVE CONNECTION
Losing weight requires hard work and determination. Oftentimes, men and women hoping to lose weight must commit to healthier lifestyles than the ones they’ve grown accustomed to. That can be a big adjustment, and it’s important that men and women about to embark on their weight loss journeys recognize that keeping lost weight off can sometimes be as challenging as losing the weight. Some people are inspired to lose weight before their weddings, while others may want to shed some pounds before beach season. While there’s no wrong reason for people who are overweight or obese to lose weight, people who tie their weight loss efforts to something as temporary as beach season may overlook the long-term benefits of maintaining healthy weights, unknowingly increasing their risk of putting weight back on after reaching their short-term goals. According to the Harvard T.H. Chan School of Public Health, maintaining a healthy weight lowers a person’s risk of heart disease, stroke, diabetes, high blood pressure, and various cancers. Maintaining weight loss can be an uphill battle, but men and women can employ various strategies to ensure the weight they lose stays lost for years to come. • Continue your weigh-ins. Weigh-ins may seem like the enemy as men and women make their initial efforts toward losing weight. However, weigh-ins gradually become something to look forward to as pounds start to drop off.
WEIGHT LOSS From page 7
and 2009. However, this increase in level of activity was matched by an increase in obesity in almost all counties studied during the same period. The study showed that increased physical activity alone has a small impact on obesity. But exercise should be not abandoned in favor of making smarter food choices. Physical activity is important for much more in terms of personal health. For
Routinely weigh yourself even after reaching your weight loss goals, as the scale can be just as motivational for people trying to maintain healthy weights as it is for people trying to lose weight. • Stick to your diet. When trying to lose weight, adults often combine diet and exercise. That’s a great weight loss strategy, and it’s also a great way to maintain a healthy weight. Recognize that weight won’t stay off if you exercise but don’t eat right. Rather, maintaining a healthy weight over the long haul requires both a healthy diet and regular exercise. • Eat slowly. While it might not work for everyone, eating slowly has been linked to lower calorie consumption. A study from researchers at Texas Christian University found that participants who were instructed to take small bites, chew thoroughly and pause and put their spoons down between bites consumed, on average, 88 fewer calories per meal than participants who were told to take large bites, chew quickly and continue eating without putting their spoons down. Study participants who were overweight, however, ate just 58 fewer calories on average. • Document your efforts. Whether it’s in a journal, on a blog or by emailing a loved one, documenting your efforts to maintain a healthy weight may provide the motivation you need to stay on course. Maintaining a healthy weight after substantial weight loss is a challenge that men and women can overcome by staying as vigilant in their efforts to keep weight off as they were while working to lose weight. example, physical activity reduces the burden of cardiovascular diseases and diabetes. Many studies and reviews also point out how physical activity can improve outcomes in pulmonary diseases, musculoskeletal disorders, neurological diseases, and depression. Diet is an effective tool for weight loss, more so than even exercise. However, exercise remains an important component of a healthy lifestyle. Both diet and exercise are keys to long-term health.
METRO CREATIVE CONNECTION
Salmonella can be prevented in backyard chicken coops. Plus, it’s important to note that risk of infection is very small.
Salmonella is ‘no yolk’ when raising backyard chickens METRO CREATIVE CONNECTION
City dwellers and suburbanites have flown the coop, so to speak. A growing interest in raising chickens has enabled coops and nesting birds to spring up in neighborhoods one would not typically associate with chickens. Sometimes dubbed “urban homesteading” or “urban farming,” these homegrown operations enable people to enjoy fresh eggs from the comfort of home. Henhouses are just another extension of methods to reap the benefits of fresh, local and nonfactory-produced foods. Although advocates insist that raising chickens on a small scale makes the birds less likely to carry disease than factory-
farmed chickens, anyone raising chickens needs to be aware of the potential for disease — particularly salmonella. Also, it’s important to care for chickens in a manner that is humane and in line with local laws. What is salmonella? Salmonella is a common bacteria that lives in the intestinal tract of humans, other mammals and some birds, including chickens. The U.S. Centers for Disease Control and Prevention estimates that approximately 1.2 million illnesses and 450 deaths are attributed to salmonella annually in the United States. The illness causes diarrhea, fever and abdominal See SALMONELLA page 14
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Healthy Living
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Yoga is a low-impact means of exercise BY AUBREY HUNT news@kpcmedia.com
AP
In this June 21 file photo, participants perform yoga to mark International Yoga Day in New Delhi, India. Millions of yoga enthusiasts across India take part in mass yoga sessions to mark the third International Yoga Day which falls on June 21 every year.
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ANGOLA — The beauty of yoga lies in its simplicity. Anyone can do it, especially with all the opportunities around Steuben County and elsewhere in northeast Indiana. Yoga, a practice that involves mindful stretching and meditation, has become a popular way to keep in shape. Local health facilities offer a variety of classes in the practice that focus on a healthy mind and wellness of the body. Bike & Soul, 120 N. Public Square, centers its mission around spreading the joy of yoga throughout the area. Different classes are offered during the month that keep a variation of ages and skill levels in mind. Sessions that address health needs, like chair yoga, make it more accessible for anyone in the community to improve their health. “Mommy and Me” classes, designed for parents and their children, help take time from the stress of a busy week to relax and spend time with one another. Health benefits behind yoga include improved flexibility and muscle strength. Better overall wellness, energy and vitality
can all come from practicing yoga over time. Blood flow and bone health have also been seen to improve from yoga. No matter age, ability or location around the county, yoga can be beneficial for all. Anytime Fitness, Club Fitness and the YMCA of Steuben County also offer different variations of yoga classes. Vinyasa yoga, a practice that coordinates breath and movement into different poses, and “slow-flow” yoga, a class that teaches students to be present as they stretch and strengthen their bodies, are some different variations that can be found. Stand Up Paddle Boards 101 Lakes, a paddle board rental service, even offers classes for the adventurous yogi looking to stretch out on the water. Mats are replaced by paddle boards as students are encouraged to focus on strength and balance in a new way. The challenge of finding balance on the water gives students even more of an opportunity for a full body workout. Lake George, Snow Lake and Crooked Lake are just some of the area lakes that classes are held on. For more information about SUP yoga classes, call 642-2878. More information about Bike & Soul classes and amenities can be found by calling 665-8356.
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Drinking water makes you healthier prevent fatigue during strenuous activities such as lake sporting and outdoor play. ANGOLA — During summer, • Water keeps skin from drying out water tends to take on a more signif- and wrinkling. Skin functions as a icant role. Kids play in the backyard barrier to prevent excess fluid loss, with water balloons and squirt guns but using a moisturizer can also help and many dive straight for the pool, retain the water in skin. lake, ocean — you name it. Water is • Kidneys rely on water to help central to summer life, especially in move liquid waste out of the body. an area with hundreds of lakes. Drinking too little water, especially With people focused on immersing in warm climates, can put people at themselves in water, they often forget risk for kidney stones. that drinking water is just as if not • Adequate water consumption more important. helps prevent constipation. When one Water is essential to maintaining a does not get enough water, the colon healthy body, but many people do not uses water from stool to maintain drink enough to account for the water hydration, and the result is constipathey are losing through sweating, tion. breathing and using the restroom. Although summer is a prime time There are many reasons to drink to increase water consumption, more water: maintaining a good level of water is • More water improves the also important year-round. A lack functionality of many bodily of water in the winter can result in processes including digestion, chapped lips, skin problems, dry absorption, circulation, creation of coughs, nosebleeds, mild headaches saliva, transportation of nutrients and and acne. maintenance of body temperature. Luckily, it isn’t difficult to drink • Water can help control calories. more water throughout the day. If By switching out unhealthy drinks you merely forget to drink more with water, the amount of calories water, try switching out with other consumed can be reduced. Eating beverages at meal times or carrying food with high water content also a water bottle. If you don’t like the helps as it helps one feel more full lack of taste in water, try adding and eat less. These foods include fresh cut fruit for a mix of flavor and fruits, vegetables, broths, oatmeal vitamins or eating foods with high and beans. water content. • Muscle fatigue can be caused by a Drinking more water helps your lack of water. Even for those who do body function better and you live not exercise all the time, water helps happier.
BY HAILEE LEPLEY news@kpcmedia.com
AP
Although summer is a prime time to increase water consumption, maintaining a good level of water is also important year-round.
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Healthy Living
Back to what matters. MAT TERS METRO CREATIVE CONNECTION
Getting a more restful night’s sleep requires concerted efforts on the part of adults who are falling short of seven hours each night. But the following are some simple ways for adults to start getting more rest.
Here are some simple solutions for a better night’s sleep METRO CREATIVE CONNECTION
The importance of a good night’s sleep is well-documented. Numerous studies have found that the effects of a good night’s sleep go beyond boosting energy levels and improving alertness. A better sex life, less chronic pain and an improved mood are just a handful of the documented benefits that a good night’s sleep can provide. As important and beneficial as sleep is, many adults in the United States simply aren’t getting enough rest. A 2016 study from the U.S. Centers for Disease Control and Prevention found that more than one-third of American adults are not getting enough sleep on a regular basis. Those findings are based on guidelines from the American Academy of Sleep Medicine and the Sleep Research Society that recommend adults between the ages of 18 and 60 sleep at least seven hours each night. Getting a more restful night’s sleep requires concerted efforts on the part of
SKIN CANCER From page 5
moles have even borders. • Color: A mole with multiple colors might be melanoma. • Diameter: Melanomas tend to be larger than the diameter of a pencil eraser. Large spots should be investigated.
adults who are falling short of seven hours each night. But the following are some simple ways for adults to start getting more rest. • Stick to a routine seven days a week. People tend to alter their sleep routines based on the day of the week, with many going to bed later at night and sleeping in later in the morning on weekends. But the National Sleep Foundation notes that going to bed at the same time each day, including weekends, helps people feel more sleepy at bedtime and fall asleep quickly. • Avoid alcohol in the hours before going to bed. Alcohol can make people feel sleepy, but that effect is short-lived. The sleepiness many people feel after consuming alcohol wears off quickly, and that can lead to interruptions in sleep. • Avoid stimulants in the late afternoon and at night. Alcohol is a depressant that can affect the quality of sleep a person gets. But stimulants can also make it hard
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See SLEEP page 12 • Evolving: If a mole starts to change all of a sudden by growing or changing color, or even if it simply feels different, see a doctor. “When in doubt, check it out” can be applied to detecting skin cancer. It is better to be safe than sorry, especially when considering that early detection can save lives in the event of melanoma.
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CLEANSE From page 4
will come off, which is a temporary benefit to a detox diet. If a healthy eating plan is implemented after the short-term cleansing diet, it may be possible to keep the weight off permanently. • Indifference to once-loved foods: After one week on a restricted diet, you may no longer crave the foods you thought you needed on a daily basis. You may actually find that certain junk food is no longer appealing. The diet may serve as a catalyst for a change in eating habits. • More energy: Some people report that cleansing the body gives them more energy from the natural foods they are eating. Cons • Nutrition deficiencies: Some doctors argue that a detox diet is not as healthy as it sounds because it can lead to health problems resulting from nutrition deficiencies. By limiting the foods you eat, you may not be getting all of the essential vitamins and minerals your body needs to function and repair itself. • Changes in metabolic rate: If the goal from a cleansing diet is to lose weight,
restricting food intake could backfire. That’s because if the body feels it is being starved by a lack of eating, it could actually go into a “power-saving mode,” just like your computer or phone does. Your metabolism slows down to conserve the amount of fat stored you have. Therefore, eating less may actually not cause any weight loss. Or it may lead to binge eating after the cleanse. • Feeling unhealthy: Although the goal is to have more energy and have a body that feels good, some side effects of a detox diet could be off-putting. Fatigue, confusion, dizziness, headaches, and general malaise may occur from calorie or food restriction. These symptoms may abate when you include more foods in your daily diet. • Potential development of unhealthy habits: It may be possible to develop an eating disorder if the results of a cleansing diet are positive. Instead of engaging in the diet for a limited period of time, you may be tempted to continue in a strict restriction of food, which may be unhealthy in the long run. It is important to research a cleansing diet and weigh all of its advantages and disadvantages before making a final decision. Talking to a doctor can also help people decide if such a diet is right for them.
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July 15, 2017
How to find time for fitness METRO CREATIVE CONNECTION
Many adults admit to having little or no time to exercise, and statistics support the notion that men and women simply aren’t exercising enough. According to the National Center for Health Statistics, only 21 percent of adults ages 18 and older met the physical activity guidelines for aerobic and muscle-strengthening activity (Note: The World Health Organization recommends that healthy adults between the ages of 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, while also performing muscle-strengthening activities involving the major muscle groups at least two days per week.) Commitments to work and family can make it hard to find time to visit the gym or exercise at home. But the benefits of regular exercise are so substantial that even the busiest adults should make concerted efforts to find time to exercise. The following are a handful of ways to do just that. • Embrace multitasking. Many professionals are adept at mult-tasking in the office, and those same skills can be applied when trying to find time for exercise. Instead of plopping down on the couch to watch television, bring a tablet to the gym or the basement and stream a favorite show while on the treadmill or the elliptical. When running errands around town, ride a bicycle or walk
SLEEP From page 11
to get a good night’s sleep. Nicotine acts as a stimulant in small doses, so smokers should stop smoking that last cigarette before bedtime if they’re not getting decent or adequate sleep. Caffeinated beverages also should be avoided in the late afternoon and at night because caffeine stimulates the nervous system and can make it difficult to fall asleep, even if it’s been several hours since that last cup of coffee. • Take short daytime naps. Some people
instead of driving. • Cut down on screen time. A 2016 report from The Nielsen Company revealed that the average adult in the United States spent more than 10 hours each day consuming media. That includes time spent using smartphones, tablets, personal computers, and other devices. By reducing that screen time by just one hour per day, adults can create enough free time to meet the WHO-recommended exercise requirements. • Make it a group effort. Involving others can make it easier for adults to find time to exercise. Instead of hosting work meetings in a conference room, take the meeting outside, walking around the office complex while discussing projects rather than sitting stationary around a conference table. At home, take the family along to the gym or go for nightly post-dinner walks around the neighborhood instead of retiring to the living room to watch television. • Redefine date night. Adults who can’t find time for exercise during the week can redefine date night with their significant others. Instead of patronizing a local restaurant on Friday or Saturday night, enroll in a fitness class together. Parents can still hire babysitters to look after their youngsters while they go burn calories instead of packing them on at local eateries. Finding time to exercise can be difficult for busy adults. But those committed to getting healthier can find ways to do so even when their schedules are booked.
find that daytime naps improve the quality of their nighttime sleep. That might be due to the link between naps and stress. A 2015 study published in the Journal of Clinical Endocrinology & Metabolism found that short naps can reduce stress. Reduced stress levels can make it easier to fall asleep at night. Limit naps to between 20 and 30 minutes, as naps that stretch on too long may interfere with nighttime sleep. Sufficient sleep can have a dramatic, positive impact on a person’s quality of life. Developing a good sleep routine and employing additional strategies can help sleep-deprived men and women get more restful nights’ sleep.
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July 15, 2017
Healthy Living
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Digest the potential benefits of probiotics METRO CREATIVE CONNECTION
Is “probiotic” a marketing buzzword designed to boost sales, or is there really something to the trend of adding probiotics to food or encouraging consumers to take probiotic supplements? It might be hard to envision bacteria and yeast — which are often painted in a negative light and associated with various illnesses — being beneficial to health. However, it’s important to note that the body is full of bacteria, and some of it can be helpful, particularly to the digestive system. While probiotics, or those helpful bacteria and yeasts, occur naturally in the body, they also can be found in a growing number of foods and supplements. Yogurt, with its “live and active cultures,” is one source of probiotics. An panel of experts convened in October 2013 by the International Scientific Association for Probiotics and Prebiotics found that a growing body of evidence supports the notion that probiotics can promote a healthy balance of intestinal bacteria, which has been linked to a wide range of health benefits. Since the
mid-1990s, when probiotics first appeared on many people’s radars, clinical studies have suggested that probiotic therapy can help treat several gastrointestinal issues, delay the development of allergies in children and treat and prevent vaginal and urinary infections in women. The Harvard Medical School notes that two large reviews suggest that probiotics reduce antibiotic-associated diarrhea by 60 percent when compared with a placebo. Antibiotics can kill harmful and beneficial bacteria in the gut. Probiotics help restore the balance. This may prove helpful to those with various gastrointestinal diseases, such as Crohn’s disease and ulcerative colitis. There’s also interest in how gastrointestinal health may be linked to mental health. According to data published in the Journal of Neurogastroenterology & Motility in an article titled, “Effect of Probiotics on Central Nervous System Functions in Animals and Humans: A Systematic Review,” a review of 15 human studies found supplementing with bifidobacterium and lactobacillus strains for one to two months can improve anxiety,
METRO CREATIVE CONNECTION
Probiotics may help attain a healthy balance of bacteria in the gut, leading to better overall health.
depression, autism, obsessive-compulsive disorder, and memory. Research is still being conducted on probiotics’ influence on heart health, vaginal health, inflammation, immune
system function, weight loss, and even some skin disorders like eczema. Probiotics are generally considered safe, but their use should be discussed with a doctor prior to taking them.
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July 15, 2017
7 reasons to shop farmers’ markets METRO CREATIVE CONNECTION
A farmers’ market is likely coming to a field or open parking lot near you — if there isn’t already one operating nearby. The United States Department of Agriculture says that, between the years of 2008 and 2013, the number of farmers’ markets doubled across the country. Farmers’ markets will continue to thrive and expand as people increasingly realize the benefits of supporting local food providers. Buyers who are not yet familiar with farmer’s markets can examine the following seven reasons to break the ice. 1. Enjoy fresh, seasonal foods. Foods at farmers’ markets tend to be limited to in-season offerings. Some nutritionists suggest eating seasonally available foods is better for your body, because humans ate seasonal produce for thousands of years before shipping and refrigeration changed how people received the majority of their foods. In addition, many people feel that fresh, seasonal foods taste better than the alternatives. 2. Discover new foods. There’s always something new at a farmers’ market, and this can entice shoppers to expand their flavor palates. Explore interesting, locally grown items. Even children may fall in love with colorful fruits or vegetables and their refreshing tastes. 3. Embrace organic and non-GMO offerings. Many farmers’ markets offer foods that are organically grown and are produced without
SALMONELLA From page 8
cramps between 12 and 72 hours after infection and can last between four and seven days. Salmonella can cause death when not properly treated with antibiotics. Spreading salmonella Although humans cannot catch salmonella from chickens the way one would contract a cold, they can catch it through handling or consuming eggs of infected birds. The rural newsletter and farming resource Grit says salmonella can then be transmitted to humans who eat improperly cooked meat or eggs from
GMOs. Farmers’ market retailers also tend to give firsthand accounts of where their foods come from and how they are grown or raised. 4. Indulge in nutritious foods. The vivid colors and smells emanating from farmers’ markets indicate just how fresh and nutritious the offerings tend to be. Farmers who peddle their wares at farmers’ markets adhere to careful farming methods to ensure their foods are as nutritious as possible. 5. Learn secrets and recipes. In addition to fresh produce, farmers’ markets may offer baked and other prepared goods. Shopkeepers often mingle with their customers, offering trade secrets and recipe ideas. Additionally, local farm families supported by farmers’ markets generally offer supreme customer service to keep shoppers coming back week after week. 6. Turn the trip into a social excursion. A farmers’ market can be an exciting and flavorful social gathering place for families and groups of friends, as well as a great place to meet other members of the community. Sometimes farmers also mingle with local artisans, so the market can be a one-stop-shopping locale for locally produced food and art. 7. Save money. Farmers’ markets may sell organic produce at a cost comparable or even lower than other retailers. That’s because local farmers don’t have to transport their items as far as retailers whose foods were shipped from far away places. infected birds or from putting their hands in your mouths after touching chickens or eggs that have come in contact with contaminated rodent or chicken feces. The elderly, people with weakened immune systems and young children are at the highest risk for salmonella infection than others. Children who help gather eggs and do not thoroughly wash their hands afterward can be at increased risk. Reducing risk Maintaining clean conditions and routinely inspecting chickens for good health can help lower the risk of salmonella infection. Chicks and adult chickens that have salmonella may produce loose yellow or green droppings;
METRO CREATIVE CONNECTION
Any time of the year is perfect for grabbing a tote bag and browsing the wares at a nearby farmers’ market, where shoppers are bound to find something fresh, unique and delicious.
have a drop in egg production, increased thirst and decreased feed consumption; and show signs of weight loss. Look for rodents in the henhouse, as infected mice or other small rodents may transmit salmonella as well. Chickens also need safe, roomy clean conditions to remain healthy and content. According to the resource MyPetChicken, a diet of whole grains and seeds also may be associated with decreased salmonella colonies. Some experts warn against washing eggs as a preventative method. According to a report written by Diane Schivera, an organic livestock specialist for the Maine Organic Farmers and Gardeners Association, thoroughly cleaning egg shells
can remove a protective “bloom” that prevents bacteria from entering eggs. Eggs shouldn’t be scrubbed, but some suggest a warm water rinse that will push dirt away from the shell’s pores. Old eggs are more susceptible to bacteria penetration. Storing eggs at room temperature may cause them to degrade faster. Once eggs are gathered, individuals should wash their hands and make sure the eggs are chilled. Salmonella can be prevented in backyard chicken coops. Plus, it’s important to note that risk of infection is very small. The American Egg Board’s Egg Safety reference says an average consumer might encounter a contaminated egg once every 84 years.
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July 15, 2017
Healthy Living
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There are many benefits to quitting smoking METRO CREATIVE CONNECTION
Smoking has been linked to a number of negative side effects, including raising smokers’ risk of cancer and cardiovascular disease. Quitting smoking can greatly reduce the likelihood of both of those outcomes, but the additional benefits of kicking tobacco to the curb may surprise smokers. According to the American Lung Association, smokers’ heart rates drop to normal levels within 20 minutes of quitting smoking. While not all side effects of quitting smoking are so immediate, many are just as impactful. The health benefits of quitting smoking are seemingly endless. The Office of the U.S. Surgeon General says quitting smoking is the single most important step smokers can take to improve the length and quality of their lives. The health benefits of quitting smoking are too numerous to list them all, but the following are some of the ways that quitting can improve smokers’ overall health. • Quitting benefits blood pressure. Smokers’ blood pressure levels can return to normal levels within two hours of quitting. Smokers may also notice their fingers and toes starting to feel warm shortly after they quit. That sensation occurs because quitting smoking also improves circulation. • Quitting decreases levels of carbon monoxide in the body. When smoked, lit cigarettes release carbon monoxide, which compromises smokers’ ability to absorb oxygen into the bloodstream. That makes it difficult
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for red blood cells to carry oxygen. Body tissue that does not receive an adequate supply of oxygen can cease to function. But according to the American Heart Association, after 12 hours of smoke-free living, the carbon monoxide levels in smokers’ blood return to normal. • Quitting reduces risk of stroke. Stroke is another of the myriad of cardiovascular diseases that has a connection to smoking. According to the U.S. Centers for Disease Control and Prevention, stroke occurs when the blood supply to the brain is blocked or when blood vessels in the brain burst and cause brain tissue to die. Smoking increases the buildup of plaque in blood vessels, which can block blood from getting to the brain. Smoking also causes blood vessels to thicken and narrow, again compromising the body’s METRO CREATIVE CONNECTION ability to get blood to the brain. Within five to 15 years of quitting smoking, Quitting smoking can greatly reduce the likelihood of many negative health side smokers’ risk of having a stroke is the effects, but the additional benefits of kicking tobacco to the curb may surprise same as that of nonsmokers. smokers. • Quitting can make it easier to exercise. Many smokers experience shortness of breath, which can make it difficult to commit to the kind of exercise that promotes short- and long-term health. Smoking damages the cilia, which are tiny structures that push mucus out of the lungs. Cilia damaged by smoking begin to repair within one month of quitting smoking, resulting in fewer coughing fits and instances of shortness of breath. Smokers interested in quitting can visit smokefree.gov for more information and support.
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July 15, 2017
Do-it-yourself detox can be ‘Freddy Krueger’ scary — and usually fails BY ELANA GORDON Kaiser Health News
By the time Elvis Rosado was 25, he was addicted to opioids and serving time in jail for selling drugs to support his habit. “I was like, ‘I have to kick this, I have to break this,’ ” he said. For Rosado, who lives in Philadelphia, drugs had become a way to disassociate from “the reality that was life.” He’d wake up physically needing the drugs to function. His decision to finally stop using propelled him into another challenging chapter of his addiction and one of the most intense physical and mental experiences he could have imagined: detoxing. “The symptoms are horrific,” Rosado said. There are recovery and treatment centers that can help people quit using drugs — in fact, it’s a multibillion-dollar industry. But this help can be expensive, and waiting lists for state and city-funded programs are often extremely long. So can detoxing on your own be the solution? In most cases, the answer is no. In fact, a growing movement within the field of addiction medicine is challenging the entire notion of detox and the assumption that when people cleanse themselves of chemicals, they’re on the road to recovery. “That’s a really pernicious myth, and it has erroneous implications,” said Dr. Frederic Baurer, president of the Pennsylvania Society of Addiction Medicine. But at the time, Rosado said, he needed to end his “longtime love affair” with codeine. Like oxycodone and morphine, it’s an opioid. In jail, these drugs were easily available, Rosado recalled, through friends and cellmates. When he decided to stop, he didn’t ask for help from the jail’s clinic staff, who could have given him medicine for the withdrawal symptoms. Rosado said that, if he took anything, “in my head I was like, ‘I’m still using.’ That’s how I was seeing it.” The first few hours were gradual, like the onset of the flu, he recalled. But then
he started sweating and shaking, his heart raced and he started throwing up. About 12 hours in, Rosado said, he was reminiscing about how pleasant food poisoning was compared to this. He said his stomach cramps felt like “having Freddy Krueger inside you trying to rip his way out.” Rosado couldn’t sleep; he lay on the cold floor, shivering. “I had days where I felt like I wished I was dead,” he said. “My cellmate kept saying ‘Look at you! Use a bag or go to the nurse.’ “ Over the next week, the intense symptoms slowly subsided. He was exhausted, depressed, irritable and sore. Then came the next phase: the temptation to slide back. “It’s a battle,” Rosado said. He remembers a voice in his head telling him it would be so much easier to give in. “Take something, take a little bit,” he recalled the voice saying. Most people can’t tolerate detoxing from opioids without support or medications to ease the withdrawal symptoms, said Dr. Kyle Kampman, a psychiatrist who specializes in addiction at the University of Pennsylvania. Diarrhea and vomiting from withdrawal can make a person dehydrated, and that can lead to severe complications, even death in some cases. And Kampman worries about the big risks of patients trying to self-medicate to avoid these side effects or drug cravings. “If you’re going to use the medications that a doctor would use to do detoxification, which might be methadone or buprenorphine, or even a blood pressure medicine like clonidine or sedatives, all those medications are dangerous,” said Kampman. They can have adverse interactions with other drugs, and in the case of methadone, he said, there is a possibility that a person could overdose without physician oversight. But Kampman’s biggest concern when it comes to detoxing is the extremely low success rate. “What bothers me most in thinking detox is adequate treatment is that we
know that it just doesn’t work,” he said. “We have a long history of putting people into detox, followed by drug-free treatment that results in relapse in an overwhelming number of cases.” And if the patient goes back to using, there’s a higher risk of overdose because their tolerance has gone down. Addiction, Kampman said, isn’t something you can just flush out of your body. It’s a disease. Three years ago, Dr. Nora Volkow, the director of the National Institute of Drug Abuse told a Senate committee the same thing: When people addicted to opioids first quit, they undergo withdrawal symptoms, which may be severe (pain, diarrhea, nausea, vomiting, hypertension, tachycardia, seizures). Medications can be helpful in this detoxification stage, easing craving and other physical symptoms that can often trigger a relapse episode. However, this is just the first step in treatment. Medications have also become an essential component of an ongoing treatment plan, enabling opioid-addicted persons to regain control of their health and their lives. Baurer goes further, suggesting it’s best to abandon the whole notion of detox, period. “I think the term detox has negative connotations,” said Baurer, who has been treating people with addiction for nearly three decades. He’s also been involved in a citywide task force assessing the opioid epidemic in the region. He said the focus should be on a stabilizing treatment plan, not on detox. Baurer is medical director at Kirkbride Center in Philadelphia, a recovery center that has an in-house detox unit of 21 beds. But, according to Baurer, the unit does a lot more than getting drugs out of a person’s system. “It’s structured,” he said. Patients have reflection time. Their symptoms are monitored. They meet with counselors, come up with a long-term treatment plan and, perhaps most importantly, they get medications like methadone to manage
cravings. Some of the medications target the same receptors in the brain as other opioids, but they do it for a longer period of time, which reduces symptoms. Another option, Vivitrol, blocks opioid receptors, which inhibits the person’s ability to get high. Baurer said there’s no one formula. “We have to consider all the tools that are out there to support someone in getting well,” he said. Elvis Rosado said he first developed his coping tools in jail. The bars protected him from the temptations of his old neighborhood and he found support groups and counseling. Still, he may be one of the few who tried detoxing on his own and succeeded. Since his release from jail, Rosado has gotten degrees in mental health and social services, and worked in treatment centers. He now leads overdose prevention efforts for Prevention Point Philadelphia, a nonprofit organization that provides prevention services across the region. Rosado doesn’t think his detox approach is for everyone. “If we don’t give individuals the time to start to have clear thoughts and put a plan together, getting the chemical out of their system — you’re not doing them any favors,” he said. Rosado also credits his own long-term success to a very specific conversation he had while he was still locked up. It came during a phone call with his girlfriend. “She goes, ‘I’m pregnant, what are we going to do about it?’ And I said, ‘We keep it. We keep the baby.’ “ He recalled making a promise to himself in that moment to be a good father. And for him, at least, that worked. But, he said, his cellmate back in jail tried kicking the habit, too, and within months of being released, he relapsed and died of an overdose. This story is part of a reporting partnership with WHYY’s The Pulse, NPR and Kaiser Health News. Kaiser Health News is a national health policy news service. It is an editorially independent program of the Henry J. Kaiser Family Foundation.