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Healthy Living





Healthy Living • ©KPC Media Group Inc.

102 N. Main Street, Kendallville, IN 46755 (260) 347-0400

Terry G. Housholder

September 2017

Mike Marturello Special Sections Editor

Emeline Rodenas


Randy Mitchell Chief Executive Officer

S. Rick Mitchell Chief Financial Officer

Joy Newman Advertising Director

Ann Saggars Creative Manager

Kanisha Bevins Special Sections Graphic Designer


Ashlee Hoos Reporter

Jeff Jones Reporter


Michele Trowbridge Jenny Ernsberger Jeff Jones Cindy Miller Walter Fisher Machele Waid Healthy Living is a special supplement to the The Herald Republican, The News Sun and The Star which are publications of KPC Media Group Inc. ©2017 All rights reserved

Welcome As autumn approaches, we should try to remain as active as we were in the summer. This is the perfect time of the year to get out and enjoy the cooler temperatures and, soon, spectacular fall colors that will be upon us. Just in time for fall, we offer a story on starting to run. Also, experts from our community offer

their tips on exercise and healthy eating. For this section, we have put together a number of stories that we hope you find helpful as you strive to lead a healthy lifestyle. We also hope you find the advertising messages informative. This section may also be found online at

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September 2017

Healthy Living


There are many great ways to exercise the brain Under the guidance of certified instructors, the library offers senior stretch and move and tai chi classes. BUTLER — For the young and young All ages can participate in regular at heart, there are a number of ways to craft night events. Young children can let exercise your brain. their imaginations go wild with LEGO One of the best ways is by checking build nights each month. out a book at your local library and Residents at The Laurels of DeKalb letting your mind explore new places and Health Care Center enjoy a variety of adventures. activities that keep them mentally sharp. Many libraries offer other brain-stimuHarold Bunting, for example, enjoys lating activities for all ages. making wood crafts, such as race cars, At the Butler Public Library, children helicopters and birdhouses. “I always and teen librarian Anna VonEwegen enjoyed woodworking at home,” he said. leads a trivia night for children ages “My dad liked it, and I liked helping 10-18 with questions geared toward those him. I guess it rubbed off on me.” ages. She hopes to add a music game like Donna Rosenberry took a break from the “Name that Tune” TV show. a crossword puzzle to show off a bright This month, the library will add red sock puppet she made. “It was fun “Bloxels,” where children can create to do her hair,” Rosenberry said. “I like their own video game. VonEwegen making her talk.” explained Bloxels requires critical Nearby, Stephen Schiffli, Verna thinking by the children. Children can Morrow and Carmen Vaught are in the create their own characters and game midst of coloring pages. backgrounds by placing different colors Schiffli said coloring is a relaxing on the board. After a photo is taken, the activity. Morrow said coloring helps screen comes to life on an electronic her to concentrate. Vaught rediscovered tablet, enabling children can play the coloring a couple of years ago. game they created. “It’s relaxing,” Vaught said. “I like They have to think about starting to mess with colors. It makes my mind points, skills and challenges required relax and think about the different to play the game, as different colors colors.” represent different elements, such “We do something to stimulate their as land, water, coins and hazards, minds almost daily,” explained Laurels VonEwegen explained. activity director Tina Miller. Crafts, Young children can come to the puzzles, trivia and bingo are popular library to listen to a short story and then activities. build a craft to take home. “We have a couple that like trivia or Adult services and program director daily discussions,” Miller added. Corn Kim Lanning said the library will hole and a dice game called rolling offer a chess class beginning Oct. 2. In horses are also popular activities. November, the library will offer a sign There are many creative ways to keep language class. the mind active, regardless of age. BY JEFF JONES

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Harold Bunting, a resident at The Laurels of DeKalb Health Care Center in Butler, looks over a bird feeder he recently made. Woodworking is a form of relaxation, he said.

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


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September 2017

Common causes of cancer that people can control METRO CREATIVE CONNECTION

A cancer diagnosis can be shocking. After receiving such news, many people are filled with questions such as, “How did I get this disease?” That question often has no definitive answer, though physicians may be able to work with patients to determine the various factors that contributed to their cancer diagnosis. Cancer does not discriminate. People from all walks of life are diagnosed with cancer every day. Certain contributors, such as family history of cancer, may be beyond a person’s control. But the American Cancer Society notes that people can avoid some potential cancer contributors by making healthy choices.


Alcohol is one potential contributor to cancer that men and women can control.

FITNESS CLASSES for all ages

Group Fitness Classes Senior Fitness Classes Open Gym (Full Size) Fitness Center Ladies Fitness Room Saunas & Spas Youth Sports Leagues All Year Farmers & Artisans Market Saturdays 8-2 Through October & Flea Market Every Tues. & Wed. 10-5 All at Pettit Memorial Park. Downtown Ligonier, Lincolnway & Cavin Streets. Free Vendor Space, call 260-894-7344

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Anti-smoking campaigns have done much to impact the number of people

who smoke, but tobacco remains one of the leading causes of cancer across the globe. The ACS notes that while cigarettes, cigars and pipe tobacco are made from dried tobacco leaves, in order to make smoking more flavorful and pleasant, tobacco companies add various substances. As the resulting products burn, the smoke they produce is made up of thousands of chemicals, at least 70 of which are carcinogens. Some smokers may not give the smoke coming from their cigarettes much thought, but that smoke contains chemicals such as formaldehyde, lead, arsenic, and carbon monoxide. Recognizing that the smoke from their cigarettes is sending formaldehyde into their air may lead some smokers to quit for good. See CANCER PREVENTION page 7

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September 2017

Healthy Living


Natural ways to lower your blood pressure KPC MEDIA SERVICE

Lifestyle is key in treating high blood pressure, according to the staff at the Mayo Clinic. If you have been diagnosed with high blood pressure, consider trying these lifestyle changes that could allow you to avoid, delay or reduce taking medication. • Weight — Carrying a few extra pounds often increases blood pressure, as well as the risk of sleep apnea (disrupted breathing while you sleep) which also increases blood pressure. Losing just 10 pounds can help reduce your blood pressure. Keep an eye on your waistline — too much weight around your waist can put you at greater risk of high blood pressure. Men are at risk if their waist measurement is greater than 40 inches, while women are at risk if their waist measurement is greater than 35 inches. • Regular physical activity, at least 30 minutes a day can lower your blood pressure by 4 to 9 millimeters of mercury. It’s important to be consistent because if you stop exercising, your blood pressure can rise again. Walking, jogging, cycling, swimming or dancing are the best types of excersie. Strength training also can help reduce blood pressure. Talk to your doctor about developing an exercise program. • Healthy Diet — Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. By writing what you eat in a food diary for just one week, you may be surprised to learn your true eating habits. This exercise will monitor what you eat, how much, when and why. Adding potassium-rich foods such as fruits and vegetables, not supplements, to your diet can lessen the effects of sodium on blood pressure. • Be a smart shopper — Read labels when shopping or stick to plan when eating out. Cutting back just a small amount of sodium in your diet can reduce blood

pressure by 2 to 8 mm Hg. In general, limit sodium to less than 2,300 milligrams (mg) a day or less. To reduce sodium intake, be sure to read food labels and choose low-sodium alternatives of the foods and beverages you normally buy when possible. Only small amounts of sodium occur naturally in foods, as opposed to processed foods. • Don’t add salt — Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices to add flavor to your food. This can be done by cutting back gradually. Your palate will adjust over time. • Alcohol — can be good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. Larger amounts are generally more than one drink a day for women and for men older than age 65, or more than two a day for men age 65 and younger. One drink equals 12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor. Drinking more than moderate amounts of alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. • Smoking — Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking, regardless of age, have substantial increases in life expectancy. • Caffeine — Caffeine’s effect on blood pressure is still debated. Caffeine can raise blood pressure by as much as 10 mm Hg in people who rarely consume it, but there is little to no strong effect on blood pressure in habitual coffee drinkers. To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to the blood pressure raising effects of caffeine.

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• Chronic stress — is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking. Take time to consider what causes you to feel stressed, such as work, family, finances or illness, and then consider how to eliminate or reduce stress. If some stress cannot be eliminated, there are ways to help cope with them in a healthier way. - Change your expectations. Give yourself time to get things done. Learn to say no and to live within manageable limits. Try to learn to accept things you can’t change. Think about problems under your control and make a plan to solve them. Know your stress triggers. Avoid whatever triggers you can. For example, spend less time with people who bother you or avoid driving in rush-hour traffic. • Make time to relax and to do activities you enjoy. Take 15 to 20 minutes a day to sit quietly and breathe deeply. Try to intentionally enjoy what you do rather than hurrying through your relaxing activities at a stressful pace. • Practice gratitude. Expressing gratitude

to others can help reduce stressful thoughts. • Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle changes are working, and alert you and your doctor to potential health complications. Blood pressure monitors are available widely and without a prescription. Regular visits with your doctor are also key to controlling your blood pressure. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have. If your blood pressure isn’t well-controlled, your doctor will likely want to see you more frequently. Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor’s office or embark on an exercise program with you to keep your blood pressure low. If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition. Source — Mayo Clinic

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September 2017

Here’s how to find time for fitness METRO CREATIVE CONNECTION


In lieu of traditional date nights, couples looking to find time to exercise can enroll in classes at the gym or exercise together when they would otherwise be dining out.

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Steuben Outpatient 3265 Intertech Drive Angola 260-665-9494

Inpatient Services 1850 Wesley Road Auburn 260-927-0726

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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

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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.

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

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September 2017

Understanding, preventing and managing osteoarthritis METRO CREATIVE CONNECTION

The most common chronic condition of the joints in both the United States and Canada, osteoarthritis affects roughly 30 million people in just those two countries alone. While osteoarthritis, or OA, can affect people of all ages, it’s most common in men and women over the age of 65. Understanding osteoarthritis and how to prevent and manage the disease can help men and women over the age of 50 reduce their risk and live more comfortably even if they develop OA.

What is osteoarthritis? According to the Arthritis Foundation, healthy joints are covered by cartilage, a flexible connective tissue that covers the end of each bone. Cartilage facilitates motion of the joints and serves as a cushion between the bones. When a person has OA, cartilage breaks down, causing swelling and pain and affecting the mobility of the joint. Over time, OA can worsen and cause bones to break down and develop bone spurs, which form when bones meet each other in the joints. OA can


Alcohol Alcohol consumption can raise a person’s risk of getting cancer. Alcohol has been linked to cancers of the mouth, throat, esophagus, liver, and breast, among others. The ACS notes that regular, heavy alcohol use can damage the liver and cause inflammation and scarring that might increase a person’s risk of developing liver cancer. Women who consume a few alcoholic beverages may be increasing their risk of developing breast cancer, which the ACS believes might be a byproduct of alcohol’s affect on estrogen levels in the body. Evidence suggests that the ethanol found in alcohol is what increases a person’s risk of developing cancer. All alcohol beverages contain ethanol, so

even advance to a point where cartilage wears away and bone rubs against bone, creating even more pain while damaging the joints even further.

What causes osteoarthritis? Once considered a byproduct of the wear and tear the human body naturally endures over a lifetime, OA is now viewed as a disease, notes the AF. The following are some potential causes of OA. • Genes: The AF notes that certain genetic traits can increase a person’s likelihood of developing OA. Collagen is a protein that makes up cartilage, and, while rare, a genetic defect that affects the body’s production of cartilage can lead to OA occurring in people as young as 20 years old. Researchers have also noted that the gene FAAH is more commonly found in people with OA of the knee than in people who don’t have the disease. FAAH has been previously linked with pain sensitivity. • Weight: Being overweight increases a person’s risk for a host of ailments and diseases, and OA can be counted See OSTEOARTHRITIS page 12 drinkers should not assume that one type of alcohol is safer than another.

Diet and sedentary lifestyle According to the ACS, research has shown that poor diet coupled with a sedentary lifestyle can increase a person’s risk of getting cancer. In fact, the World Cancer Research Fund estimates that roughly 20 percent of all cancer diagnoses in the United States are related to body fatness, physical inactivity, excessive alcohol consumption, and/or poor nutrition. Men and women who can control their weight and maintain a healthy weight throughout their lives can reduce their risk of getting cancer as well as other conditions, including heart disease and diabetes. Anyone can be diagnosed with cancer. But men and women who make healthy choices can greatly reduce their risk of getting this deadly disease.

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September 2017

Anyone can learn to run safely BY ASHLEE HOOS

ANGOLA —Starting any new workout routine can be a daunting task, with running being no exception to the rule. It’s important to realize that nobody starts a new routine and is a professional. It requires hard work, dedication and knowing when to stop to keep from pushing yourself too hard causing injury or illness. Common injuries in runners involve plantar fasciitis, shin splint, tendinitis and knee injuries to the patella and iliotibial band. Each of these can be prevented or alleviated with the right training and knowing when to stop pushing your body too far. Randy Houser has been a runner for most of his life, running at Purdue University and now coaching cross country at Angola High School. He also is the owner and operator of Legends Running Shop, 1601 N. Wayne St., suite 101, Angola. He said the best way to avoid injury when starting to run is to listen to your body. “A lot of people, if the pain isn’t too bad won’t stop,” Houser said. His advice is to stop about 10 minutes sooner on your workout, even if it means not as much distance completed, and begin stretching and working out any kinks you may be beginning to feel. Stretch after every workout to help avoid injury. Houser also suggested every runner, new or experienced, keep a detailed running journal. “Keep a journal or log so you have a good record of how your run feels, different factors in it, places you’ve run,” he said. “It will help to know if a certain terrain or loop makes you hurt more or less as well as if stretching more after a workout helped.” One thing a runner cannot go without is a

quality pair of running shoes. By getting a gait analysis done at a specialty running store such as Legends, you will be able to know how your feet turn when you run, how your step is and they can recommend what shoes will best fit your feet for your needs. Gait analysis can also help prevent injuries from wearing the wrong or ill-fitting shoes. Recommended fit for a running shoe includes having a thumb width of space between your longest toe and the end of the shoe, a comfortable fit without over-tightening the laces, snug feeling at the heel and an overall comfortable feeling. Depending on how many miles you put on your shoes, you should be replacing them anywhere from every two or three months to every nine to 12 months. Clothes that wick the sweat away from your body are beneficial when running as is, for women, a quality sports bra with the right fit for your size and shape. It doesn’t take a lot of fancy equipment to start running. Since it’s uncommon for people to be in shape to go out the door and run nonstop, there are programs to follow such as couch to 5K that focus on running with walking intervals. It increases in intensity to get even the newest runner out and moving. Interval training can keep people from pushing themselves too far and causing injuries that could keep them from running again. Houser said he hopes to offer group runs for a couch to 5K style program in 2018 from Legends to help get people to start running safely. Running can be enjoyable as long as you don’t push yourself too far too fast, listen to your body and know when you to take a breather.

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Healthy Living


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 fatiguefighting 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 See WATER page 10


Water does more for the body than prevent dehydration.

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September 2017

MyPlate provides help with healthy eating

Back to what matters. MAT TERS

While meat is tasty, it isn’t the only source of protein. Eating more black beans and kidney beans, nuts and seeds are also AUBURN — Keeping up with healthy healthy additions to one’s diet. eating can seem intimidating at times, given Packing a lunch is another way to avoid the wide range of information available overeating in restaurants or eating fast-food today. As people age, their bodies change items. For people who do have to eat at a and so do their nutritional requirements. fast-food location, selecting healthier options How does someone stay healthy as they age? such as salads and grilled chicken, while It’s a concern that many older adults have. keeping in mind that any added dressing, By keeping these tips in mind, people can nuts, fruits add to its calorie count. Choosing make small, simple changes to their diet and a small fry instead of a medium fry can cut benefit long-term. 100s of calories. Emily Macy, RDN, is a registered “The healthy options have always been dietician with DeKalb Health in Auburn. there, you just have to choose them,” Macy “As we age, our body metabolism slows, says. One final change that makes a differso we don’t need as much energy,” Macy ence is cutting back on pop and sugary says. This makes sense if you compare an drinks. active teenager’s nutritional needs and calorie “They provide no nutritional value intake to a senior citizen’s. whatsoever,” she says. Consider replacing The most important thing Macy advises is those drinks with unsweetened or to “watch your portion sizes and eat from all lightly-sweetened tea, lemonade or even food groups.” According to the new standard water with lemon or fruit. for healthy meals, MyPlate, half of a meal For people looking to stay healthy as should be fruits and vegetables. they age, Macy recommends making one or The MyPlate standard is useful, she says, two changes at a time. This helps makes the because it gives a better visual of how a end goal more achievable. Seeing a dietitian meal should look. Some items can be added is another option for people with special to one’s diet to help with metabolism and conditions such as diabetes or irritable bowel burning energy. syndrome (IBS). “Using whole grains such as couscous, People can go to the MyPlate website, brown rice, and whole grain pasta instead of, for more information on other grains adds more fiber to your diet and changing your diet as you age. more vitamins and minerals, ” Macy says. Finally, one of the most obvious changes There is a sometimes a taste difference, so Macy suggests is staying physically active. she recommends using half whole grain pasta This can be easier said than done, but can and half regular pasta. include a variety of activities. The second step is to choose lean meats. “Staying active doesn’t mean running “Choosing options like chicken, fish and a mile every day. It can be weeding and turkey are better,” Macy says. People should working in the garden and talking a walk keep in mind that one portion of meat should around the neighborhood at night after be the size of a woman’s palm,” she says. dinner. BY EMELINE RODENAS

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520 W Liberty Street, Butler, IN 260-868-2164 •

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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.

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Smokers interested in quitting can visit for more information and support.

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 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 ability to get blood to the brain. Within five to 15 years of quitting smoking, smokers’ risk of having a stroke is the same as that of nonsmokers. • 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. Cameron_76168


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Prevention and management of OA

among them. Extra weight puts additional pressure on hips and joints, and over time those extra pounds can cause cartilage to break down more quickly than it would if the body was not carrying extra weight. • Injury: Men and women who have suffered injuries to their joints may be at greater risk of developing OA than those with no such injury history. • Overuse: Overuse of joints, tendons and ligaments can accelerate the breakdown of cartilage and increase a person’s risk of developing OA. Cartilage also can break down more quickly in the bodies of athletes and people whose careers require them to stand for extended periods of time, bend over frequently and/or lift heavy items. • Preexisting conditions: Conditions such as rheumatoid arthritis, hemochromatosis and acromegaly may also contribute to the development of OA among people diagnosed with such disorders.

Men and women who maintain healthy weights and exercise regularly and appropriately may be able to prevent the onset of OA. Appropriate exercises include strength training that focuses on building muscles around the joints, even if those joints are already affected by OA. Strong muscles around the joints can reduce the pain associated with OA, while range-of-motion exercises can improve flexibility of the joints and reduce stiffness. Aerobic exercise also helps men and women maintain healthy weights while facilitating weight loss for those who are already overweight. Those already diagnosed with OA should speak with their physicians before beginning an exercise regimen, and such conversations can also include discussions about the various medications that can be used to reduce symptoms of OA. More information about OA is available at

September 2017


Men and women who maintain healthy weights and exercise regularly and appropriately may be able to prevent the onset of OA.

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Healthy Living September 2017  
Healthy Living September 2017